Again I agree with most of the advice that Californiagirl just gave you except for one point. – I think using weight loss to judge carb levels is a problem, because you can loose weight by cutting calories and not cutting carbs to the point of being in ketosis, if we couldn’t then Weight Watchers and Slimming World wouldn’t exist. –
I agree that if you eat too many carbs you will get a step up in weight as the body then stores water, but I don’t think that can be exactly matched to carb levels required to be in ketosis.
If your carb levels are low enough that your insulin levels are low enough that you are in ketosis (fat burning mode) then your body is taking the additional calories it needs for fuel from your body fat.
However, if your carb levels are just high enough to raise insulin levels so you are not in ketosis then your body is going to make up the calorie deficiency from other tissues. Including muscles. After a period of weight loss your body will then start to become more efficient, reducing your metabolic rate to match the calories you are eating.
Therefore I don’t think you can judge the ideal carb level from weight loss. –
Personally I use a cheap hand held breathalyser as a way of monitoring for the byproducts of burning ketones in my breath. Its an AT6000 and only cost around £10 from Amazon. It means I can be sure of my personal carb levels and not run the risk of eating just a few too many carbs.
I find my personal carb limit is around 25 – 26 grams of carbs a day, 28 to 29 grams of carbs definitely puts me out of ketosis for 24 hours. So thats how sensitive I find I am to carb levels at present.
I recently came across an interesting article on building muscle while eating low carb, moderate protein, ketogenic diet. – It has quite a number of useful links to research papers at the end of the article. It may be something you are interested in. I will post a link to it on the Take a Look at This Thread, which is the place we all tend to post links to interesting articles.