ketone levels

A little background: I am 57 years old, 6ft, 265lbs (down from 277lbs) and my goal is to hit 200lbs by June 2022. I started my keto journey a month ago after some time preparing myself by reading and understanding how it works. . I am currently on a ketogenic diet (my macros are 75/20/5) and intermittent fasting 20:4. I also exercise daily, take electrolyte supplements, and use 3 tablespoons of MCT oil per day. Last week I bought a Biosense and to my surprise after 20+ readings my ketone readings always score high which equates to 4.0. I would like to keep it limited to 3.0. How to lower my ketones? I thought about increasing my carbs or protein, maybe reducing my MCT oil intake, or maybe shortening my fasting window. Can you guys share some knowledge? Thanks a lot!

A little background: I am 57 years old, 6ft, 265lbs (down from 277lbs) and my goal is to hit 200lbs by June 2022. I started my keto journey a month ago after some time preparing myself by reading and understanding how it works. . I am currently on a ketogenic diet (my macros are 75/20/5) and intermittent fasting 20:4. I also exercise daily, take electrolyte supplements, and use 3 tablespoons of MCT oil per day. Last week I bought a Biosense and to my surprise after 20+ readings my ketone readings always score high which equates to 4.0. I would like to keep it limited to 3.0. How to lower my ketones? I thought about increasing my carbs or protein, maybe reducing my MCT oil intake, or maybe shortening my fasting window. Can you guys share some knowledge? Thanks a lot!

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