Please help me! So frustrated going in and out of ketosis.

[melohh]

Hey everyone,

I wanted to start a keto diet so I cut out the half of serving of oatmeal I was eating in the morning. I have also been taking creatine because I do not want to lose any muscle while going keto.


I knew I had to keep my fats high but they weren't high enough and instead I was eating too much protein which threw me out of ketosis because of gluconeogenesis and actually made me gain weight.


I then figured I had to keep my fats even higher and lower the protein a bit which worked for 2 days and could actually see more of my abs.
My diet looked like this:

Food	Protein	Calories	Carbs	Fat
natural PB	7g	160	3g	14g
4 whole eggs	24g	280	0g	20g
avocado (73g)	1.5g	117	1.5g	11g
soy chick'n strips (49g)	10g	80	1.5g	3.5g
2 egg yolk	5.4g	100	1.2g	10g
avocado (216g)	4g	346	4g	31g
veggie ground (55g)	10g	60	3g	0g
TOTAL	61.9g	1143	14.2	89.5

I have also been lifting weights a few times a week and resistance band and body weight training on the other days when I am not lifting. I have been playing tennis every day for no less than an hour and also using the stationary bike.


Now yesterday I woke up and I was so bloated I think possibly from the creatine so I today I jumped off of it. I have been constantly using reagent test strips to check if I am in ketosis or not and the past 2 days it says that I was so I figured my diet was working.


This morning when I checked the strip it was not as dark as it was the past 2 days meaning I was slipping out a bit but was still in it.
After I ate breakfast which was 4 whole eggs it said that I was out of ketosis!


I am so confused because I do not know what I am doing wrong. I have been eating the same diet every day and do not know what is causing me to throw me in and out of ketosis.


My weight is 112lbs
Height: 5'2
Body Fat: 20%
BMI: 22
(Calculated electronically)

I would really love to hear any suggestions or advice. Thanks a lot!

[melohh]

Forgot to add that I eat a half a cup of kale as well. Was too late to edit my post.

[Virtual Trauma]

Just a few suggestions,

1. You protein seems a bit low, you might want to raise it a bit and cut back on the fat
2. Keto sticks are notoriously inaccurate, so don't freak out if the results vary from time to time
3. The best judge of your progress is your waistline, not the scale

I have done keto several times with good results. As I have gotten older I have had to increase my cardio when my progress stalls.

Anyone else have any suggestions?