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One of the best ways to tell if you're in ketogenic state is to test with Keto sticks. Some people adapt and stay in ketosis better than others. When I tried it, chewing sugar-free gum and eating too much protein in one sitting would "kick" me out of ketosis. So, it's important to test to see how sensitive your body might be, especially when you're first starting. Otherwise, I think it's important to get around 60% of your caloric intake from fats. Focus on MCT, or medium-chain triglycerides, as these are most easily converted into ketones. Try not to consume too much protein in one sitting (Keto sticks will help you determine this). Drink plenty of water. Also, you can try intermittent fasting. A simple 12-hour window of eating, and a 12-hour window of fasting will help you stay in ketosis.
- Erin Stern, 2x Ms. Olympia/USATF Competitor