Macros for hypoglycemia

c613477

The past few blood tests mostly to check for some fatigue (I suspected thyroid), during my latest pregnancy, and recently to check for kidney issues, have consistently shown low glucose levels. Fasting levels under 60, post meal (1hour) never higher than 90. Honestly I feel only this massive fatigue 2 hours post lunch (like I need to nap or even fell asleep one grading tests - at home thank goodness), and sometimes starving and cranky in the middle of the night or early am.
My doctor said it was fine, nothing to be done about low blood sugar. Better than high, he said. Should I try changing my macros? I am aiming for 40 carbs, 30 protein and 30 fat currently. Tips from anyone with hypoglycemia?

Sabine_Stroehm

Given concerns of hypoglycemia? If it were me? I'd aim to keep blood sugar as stable as possible. I wouldn't focus as much on percentages of macros, but rather on what my meals were made up of. I'd be sure that my "carbs" were mostly high fiber carbs, (vegetables etc.) and not highly refined stuff. When I ate bread and other refined carbs, I'd try for %100 whole grain, less refined types of breads etc. I'd aim to eat more often, and try for a good mix of fats, proteins and carbs with ever meal and I would NOT limit my fats.

Kalikel

I feel much better having lots of little meals through the day. It's not a hypoglycemic problem, but it does keep me more energized and never stuffed. Maybe more little meals?

heybales

Look back at the meals that had the worst effect.

Did you eat the carbs first, and protein/fat, if any, second?

Try to balance every meal and snack better to always have protein and fat with carbs as you are attempting with 40/30/30 - perhaps suggestions above will help with what type to eat - but then eat the protein and fat first if possible.
Or if like a sandwich, at least at the same time.
When I did Balance/Zone diet years ago - I still needed that change of order to benefit fully from the ratio and not get tired.

No meals over 400 cal helped too, as even if you do eat protein/fat first - just too many calories also can shoot insulin up if you have that problem, causing the overkill of it.

If you have an over-reactive insulin response, it may clear out too much blood sugar after you eat, leaving you with exactly what you get.

Does hunger go along with it - or tiredness is so overwhelming you might not notice?

c613477

Thank you everyone! I have thought of adding more meals but with only 1400 calories it is tricky. I usually eat protein heavy in the am, salad with protein at lunch and then it all goes downhill from there. I start feeling exhausted by 3 pm typically... Then I try sticking to greek yougurt and some fruit. But I feel sometimes worse after. Maybe I actually need to add some carbs at lunch? Or more fat?
I have to pay more attention to timing and combination of foods and see how I feel. I am up at 1 am starving right now. Ugh.

c613477

heybales wrote: »

Look back at the meals that had the worst effect.

Did you eat the carbs first, and protein/fat, if any, second?

Try to balance every meal and snack better to always have protein and fat with carbs as you are attempting with 40/30/30 - perhaps suggestions above will help with what type to eat - but then eat the protein and fat first if possible.
Or if like a sandwich, at least at the same time.
When I did Balance/Zone diet years ago - I still needed that change of order to benefit fully from the ratio and not get tired.

No meals over 400 cal helped too, as even if you do eat protein/fat first - just too many calories also can shoot insulin up if you have that problem, causing the overkill of it.

If you have an over-reactive insulin response, it may clear out too much blood sugar after you eat, leaving you with exactly what you get.

Does hunger go along with it - or tiredness is so overwhelming you might not notice?

Sometimes I just feel tired and no longer hungry. I might notice that I am irritated for no reason and I remember it must be hunger. Fasting for tests ruins my entire day..it makes me useless and unproductive the rest of the day. It stinks! I guess intermittent fasting would not work for me!

heybales

c613477 wrote: »

Thank you everyone! I have thought of adding more meals but with only 1400 calories it is tricky. I usually eat protein heavy in the am, salad with protein at lunch and then it all goes downhill from there. I start feeling exhausted by 3 pm typically... Then I try sticking to greek yougurt and some fruit. But I feel sometimes worse after. Maybe I actually need to add some carbs at lunch? Or more fat?
I have to pay more attention to timing and combination of foods and see how I feel. I am up at 1 am starving right now. Ugh.

Perhaps your deficit is too great, and you literally aren't getting enough energy.

Be very afraid if your body responds to that by slowing down to the point of making you tired, that usually indicates some muscle mass will be lost too with a big deficit. And weight loss will slow and for many stop.
So now tired and frustrated. Workouts are mediocre, ect.

If deficit is reasonable, then that doesn't apply.

Like with only 15 lbs to go, 500 deficit might be reasonable if you have the activity level to support it - if not, 250 would be.

If you have disease or unhealthy body, then for sure 250.

If you are using MFP incorrectly and always eating your non-exercise goal even on days you do exercise - then you are creating a likely too great a deficit.

You can cause yourself to have thyroid problems - but you'd probably not like to.