Doing Keto , little help please
tammyfranks2
Posts: 290 Member
Ok for about a week , i have went full on keto , I was just doing low carb with added stuff like the fat bombs , my blood sugars were so good , This week Not so good yesterday morning , 166 and today 131 , I am devastated . I am working so hard . I get 2500 calories a day , which is a lot of fat to eat in one day , if you eat 70% of food fats and 25 % protein and 5 % carbs ...... ok I seem to be left over of 40 to 50 g of fats left to eat and I just can't , so I dropped my daily calorie count to 2000 , today I stayed under that , and also ate all the fat I was to eat. SO my question is do you think this will fix my high blood sugars in the morning???? Thank you in advance for help!!
oh also I am on hormones to help fix a woman problem , sorry guys
oh also I am on hormones to help fix a woman problem , sorry guys
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Replies
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You don’t ever need to reach the fat grams. That’s more of a maximum number than it is a goal.
You definitely want to reach the protein goal. Think of that one as a minimum goal to reach and exceeding that is fine.
Dr Bernstein recommends 6g at breakfast, again at lunch and 12g at dinner for diabetics. He’s an expert on blood sugar control.
Look for his book Diabetes Solutions and his YouTube channel Diabetes University for help.15 -
Even while keto, my BG is ALWAYS highest in the morning - no matter what I do. It actually tends to go down after I eat my first meal, which is usually just animal products (no carbs).
A good thing to do is test before and after meals. Those are the numbers that you'll have the most control over. Your BG should not be rising much after a meal. If you keep your BG steady during the day, then you know you are doing it right! High morning readings are largely a reflection of how much glucose your liver is making (and what you ate the day before). Your liver probably just got working a bit harder than it needed too.
Exercise and periodic fasting may help with that. Weight loss will help too. Just keep at it.... Consider how much higher it would have been if you'd eaten a lot of carbs the night before.
And I agree with SunnyBunny, there's no need to push the fat if you don't want it. Make sure you meet or exceed your protein goal, try to stay near or below your carb goal, and only worry about fat if you are eating too much - then cut back. 6 -
Thank you I feel way better about things now !! really !!1
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no matter what I do. It actually tends to go down after I eat my first meal, which is usually just animal products (no carbs).
yes i do this as well and yep i bet i don't have an actual carb until late lunch ( don't eat till 3 or 4 pm) but i do eat in the mornings no carbs.5 -
Keto for me is not so many grams of fat. keto for me is 20 grams of carbs or less. This is what works for my body. Hope this helps. Good luck!7
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tammyfranks2 wrote: »no matter what I do. It actually tends to go down after I eat my first meal, which is usually just animal products (no carbs).
yes i do this as well and yep i bet i don't have an actual carb until late lunch ( don't eat till 3 or 4 pm) but i do eat in the mornings no carbs.
Funny how that works, isn't it? I remember being baffled at first when I would eat and my BG fell. LOL
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dawn phenomenon - it's normal for BG to rise prior to waking, even in non-diabetics...eating triggers your body to release insulin, so that helps bring it down if you aren't introducing carbs...some people do not eat carbs after 2pm in order to try to counteract the morning high BG, but I'm not sure if that is effective for everyone.4
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My first 90-180 days on keto got weird more than once but I stayed the course with totally positive results going on four years now.
Thankfully I got good pain management just 30 days and well before I started losing weight and feeling better so I stayed with it but I was very sick and weak person back in 2014.
There are a lot of fine people willing to help like they did for me.8 -
I'm diabetic. Last year, I was doing low carb and consistently having morning readings in 130s. So, this year I've decided to step up my game and adding intermittent fasting as well. about 6 weeks ago I started limiting food to 8-hour window each day and fasting 16 hours each day. I didn't notice a big change at first, but finally, over the past couple of weeks I'm seeing results. My morning readings are getting down to the low 110s and my overall average has dropped by about 20 points. .
Stick to the low carb diet, but try to go at least 12 hours without eating and limit evening snacks that can raise your blood sugar before bed.
& I agree with @Sunny_Bunny_ watch Dr Bernstein's youtube channel. I've learned so much from him.12 -
Today I have eating maybe 2 times , like real dinner food , and now it's after 10 pm and I am hungry , so normally I would eat the pork rinds , no carbs at all , but yeah calories , before with the reg low carb it was ok , but now with the added fat , my sugars are high , so I am going to try and NOT eat a snack and wait till morning , to eat . so maybe my BS will be more in a good range , this morning it was 131 . ughhh lol i still have only had 10 to 14 carbs today and yesterday . i have been watching dr.berg and I will try Dr. Bernstein as well , cause berg wants ya down to only 1 meal a day , that seems crazy to me , if I eat 2000 calories in one meal how is that helping me , anyways LOL I know he didn't mean that but , how do you get your daily food in one meal ? But I am going to figure this out , and I am still eating low carb so that is all that counts.2
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There is a lot to learn about this way of eating. For some reason my BS has gone up about 10 points every morning (from 100s to 110s) no other changes except I have been traveling. I am still losing so pushing my "I believe button" and pressing on. Sometimes our bodies are strange!6
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110 isn’t bad how is it going now0
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I'm not diabetic, but I eat keto, and like others here, I keep my net carbs under 25 grams (total carbs usually around 50)... It's the only macro I watch.
I eat meats and veggies cooked in olive oil, sometimes topped with dairy (cheese or sour cream).
I snack on fruits, cheeses, and proteins.
I have quit trying to force more fats, unless severely under calorie.
I'm 5'8" 45 yrs old, and try to consume 1400-1700 calories a day. I don't stress if I go over or under a little.
Good luck, you've got this!!0 -
I'm not diabetic so I can't speak to your A1C etc. I very regularly follow a 16hour fast 8 hour eating window schedule. And after 4 years of self trial and error I've found a couple things to work well for that Intermittent Fasting schedule:
1) real food. Things like pork rinds, and meat sticks and deli meats and cheeses loaded me with fats but not the actual proteins my body needed to function at it's best. If I focus on chicken, green veggies, full fat dairy (with loads of protein) like plain greek yogurt, and cottage cheese, eggs etc I find myself much more full, and with better energy etc. The processed stuff is easy. And tasty, and can be very low carb but it wasn't helpful for me
2) I drink a lot of water. Not everybody needs to. I always have even before I went low carb. I live in a desert It's just part of what I do. When I'm fasting I find having the water there makes a huge difference. I don't "feel" fake hunger. When I'm hungry, I really am hungry.
3) Sleep. If I'm not getting enough sleep my body wants food. And not the good foods that make it feel good, it wants the crap stuff that gives it a cheep energy rush. Focusing on my sleep, and making sure I'm doing all the things that allow me to get good quality sleep has done more for me than anything really. It was shocking.
maybe one of these things would be helpful for you too. Good luck! Keep experimenting and figuring out what works for you and your body.4 -
How do you get your carbs under 20? I am so interested in doing that, but it seems so much of any foods we eat, we add to the carb counter, at least a bit. Can you describe a breakfast, lunch, dinner, and snacks for a day that keep carbs under 20?need2move2 wrote: »Keto for me is not so many grams of fat. keto for me is 20 grams of carbs or less. This is what works for my body. Hope this helps. Good luck!0
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How do you get your carbs under 20? I am so interested in doing that, but it seems so much of any foods we eat, we add to the carb counter, at least a bit. Can you describe a breakfast, lunch, dinner, and snacks for a day that keep carbs under 20?
Here's a list of zero carb foods, just pick some of them? You can eat hard-boiled eggs for snacks, meat for breakfast --whatever you like! Just avoid high-carb things. https://lowcarbediem.com/atkins-zero-carb-foods-list-free-download/3 -
This is a great list. Thanks.How do you get your carbs under 20? I am so interested in doing that, but it seems so much of any foods we eat, we add to the carb counter, at least a bit. Can you describe a breakfast, lunch, dinner, and snacks for a day that keep carbs under 20?
Here's a list of zero carb foods, just pick some of them? You can eat hard-boiled eggs for snacks, meat for breakfast --whatever you like! Just avoid high-carb things. https://lowcarbediem.com/atkins-zero-carb-foods-list-free-download/
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How do you get your carbs under 20? I am so interested in doing that, but it seems so much of any foods we eat, we add to the carb counter, at least a bit. Can you describe a breakfast, lunch, dinner, and snacks for a day that keep carbs under 20?
You are welcome to friend me and see my diary. I have been doing keto since 2016, and I log.
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I found this video on what is called the Dawn Phenomenon: High Fasting Blood Sugar Levels On Keto & IF
I found it very interesting
https://www.youtube.com/watch?v=2l80su1zCLc 1 -
I've been Keto/Low Carb since January 9th... And fairly early on about once a week it would be normal for me to see a reading of 145-155. Where as the other 6 days of the week it would be anywhere from 110-120 on average, and as low as 98 on a few occasions. I test first thing in the morning, before eating.
I also test my ketone level every morning and enter it all in a spreadsheet along with the calculation of GKI. What I can say for sure is since starting those random spikes are less frequent, and not as high as they were before. My GKI number (a combination of Glucose and Ketone Level) has been steadily improving over the last 3 months.
I haven't been hitting the extreme keto's macro (well other then the first 2 weeks or so)... For the most parts I've been 10-15% Carbs / 60 % Fat Calories / and the rest protein. However the net carbs % percentage is actually less then 10% 90% of the time. I do eat at a fairly extreme (but I don't think it is for someone my size) calorie deficit. Consuming 1600 calories per day (I'm currently about 420ish Pounds Starting at almost 487). But I'm never hungry, always satisfied, have more then enough energy for the day and if you check out the low carber daily group, you can see what I'm eating. BUT I have now experienced 2 gout flare up in the last week in a bit. Either by eating to high a protein percentage where as the liver has been turning protein to glucose and creating uric acid, or I'm not eating enough and muscle is being broken down to create glucose.
So I made a relatively small change... I simply removed the 1 pudding i had every day, and replaced it with Virgin Coconut oil in my coffee, 60-150 calories worth depending on projected calories that day. Immediately since making this change, my daily morning ketone level has been significantly higher, resulting in markedly better GKI. This small change also pushed my Fat level closer to the 65% mark while lowering my Carbs by 5%.. And my Net carbs now works out to about 6% - 8%. (I also get an average of 25 grams of fiber from food a day).
Based on my research adding the MTC oils from coconut oil, and raising the fat to protein ratio... The body is more likely to derive energy from fat then protein and especially from MTC oils in the morning. So far the numbers seem to suggest I do have significantly more ketones available in my body, thus I think it's fair to suggest, the body would be less inclined to use protein to make up for the deficit as there is less of a deficit based on higher ketone availability.
This is just what I think is going on however... I can't claim to be an expert. And I also went to the clinic the other day, and got a prescription for Allopurinol to hopefully reduce any further risk of gout going forward. No sense taking chances... Gout sucks.
At the moment I'm loosing about 4.16 pounds a week, a rate of which started higher and drops slightly each week. My loss percentage of total body weight is 0.96 to 0.98 percent per week (at the high end of what is acceptable by the "Golden Rule"). I suspect as my weight loss per week decreases, glucose levels and GKI numbers will continue to improve over time as they are now. I also suspect somewhere near sub 300lb, I'll even have to eat more per week to maintain satiety, energy and health. I also fast on Sundays with my fiancé, I know a lot of people frown on this but we both very much enjoy it thus far and being on Keto really does make it painless (Full energy the whole nine yards right through). Today is our 11th Consecutive Sunday Fast.
The point of this whole thing is, patience... Fat adaptability is said to take 12 weeks or more to occur, this could be partially what I've been seeing in my own results. This time frame allows mitochondria to switch focus, die, multiply and get there general house in order and build preference to ketones over glucose. "100% fat adapted" etc.
And Fat% to Protein% by reducing carbs directly with high quality fats high in MTC has made an immediate improvement in my Ketone levels, and GKI's without changing overall protein intake... The better your ketone level, the less requirement you body has to produce Glucose.
Hope that makes some sense! Cheers!
(I am not diabetic)3 -
@camtosh just checked your profile and you seem to have been successful for a number of years. How did that work? what was it that made weight loss stick?
Well, I have gained some back over the past year of lockdown and working from home, so take it with a grain of salt! I just keep on ketoing on, as they say. And I tried to keep active. Whenever you fall down, get back up on the horse. Don't let a gain of a few lbs turn into a lot. I find that depression and the old f--it feeling goes away when I eat higher fat keto foods, and then it becomes easier to stick with it. Convince yourself that you are worth it. Sometimes, I am my own worst enemy when it comes to caving in to the "why bother?" devils. Good luck with your journey!1 -
@camtosh just checked your profile and you seem to have been successful for a number of years. How did that work? what was it that made weight loss stick?
Well, I have gained some back over the past year of lockdown and working from home, so take it with a grain of salt! I just keep on ketoing on, as they say. And I tried to keep active. Whenever you fall down, get back up on the horse. Don't let a gain of a few lbs turn into a lot. I find that depression and the old f--it feeling goes away when I eat higher fat keto foods, and then it becomes easier to stick with it. Convince yourself that you are worth it. Sometimes, I am my own worst enemy when it comes to caving in to the "why bother?" devils. Good luck with your journey!
Aren't we all? Best at sabotaging. And I'm real good at lying to myself.
We just do the best we can to troubleshoot those demons to get them to hush and move on. That's how we win. This Quarantine Chub is MEAN!
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