LCHF without keto-Help!

[Cbmod]

Hello,
I have recently lowered my Hba1c by paying a lot more attention to my bs readings. However, I now want to go low carb to reduce swings and fluctuations. With socialising and work commitments I am worried about going Keto as I don't believe I will be able to effectively stick to it. My current plan is to therefore stick to 75g of carbs a day. I am worried that reducing carbs without transitioning to Keto will leave me lacking energy- does anybody have a way around this?!

 

[GrantGam]

Hello,
I have recently lowered my Hba1c by paying a lot more attention to my bs readings. However, I now want to go low carb to reduce swings and fluctuations. With socialising and work commitments I am worried about going Keto as I don't believe I will be able to effectively stick to it. My current plan is to therefore stick to 75g of carbs a day. I am worried that reducing carbs without transitioning to Keto will leave me lacking energy- does anybody have a way around this?!

You have three macronutirents: carbohydrates, protein and fat. So if you're lowering your carbs to 75g per day, then your only options are to raise protein and/or fat. That is if you want to maintain weight and energy levels.

It's worth noting that raising both protein and fat can prove troublesome in T1. Raising fat can cause insulin resistance which can cause BG's to climb over a prolonged period. Protein is also a difficult one because in large doses, and in the absence of carbs, you may need to bolus for as much of half the equivalent weight of carbs. Unlike carbohydrates, the issue with protein is that you don't ALWAYS have to bolus for it, so it can be very awkward. Also the body usually breaks it down into glucose very slowly, so it's common to require a split bolus, so yet another injection...

Are you aware of low GI foods and also pre-bolusing? You can minimise/completely avoid BG spikes if you choose the right carbs and take your insulin far enough in advance.

 

[Cbmod]

You have three macronutirents: carbohydrates, protein and fat. So if you're lowering your carbs to 75g per day, then your only options are to raise protein and/or fat. That is if you want to maintain weight and energy levels.

It's worth noting that raising both protein and fat can prove troublesome in T1. Raising fat can cause insulin resistance which can cause BG's to climb over a prolonged period. Protein is also a difficult one because in large doses, and in the absence of carbs, you may need to bolus for as much of half the equivalent weight of carbs. Unlike carbohydrates, the issue with protein is that you don't ALWAYS have to bolus for it, so it can be very awkward. Also the body usually breaks it down into glucose very slowly, so it's common to require a split bolus, so yet another injection...

Are you aware of low GI foods and also pre-bolusing? You can minimise/completely avoid BG spikes if you choose the right carbs and take your insulin far enough in advance.

Thank you for your reply.
I have started pre blousing and even just blousing on time after reading this forum about a month ago! Previously I had become very sloppy after being diabetic for 15 years, a lot of things that are drilled in to you at first slip and you don't realise it!

Apologies, I forgot to mention that I would like to lose weight as well as I am over weight. I have previously reduced my carbs and noticed less of a swing, I just wanted to do it properly this time!

 

[GrantGam]

Thank you for your reply.
I have started pre blousing and even just blousing on time after reading this forum about a month ago! Previously I had become very sloppy after being diabetic for 15 years, a lot of things that are drilled in to you at first slip and you don't realise it!

Apologies, I forgot to mention that I would like to lose weight as well as I am over weight. I have previously reduced my carbs and noticed less of a swing, I just wanted to do it properly this time!

I can only imagine!

When I want to drop weight I set myself a daily carb limit of somewhere between 100-130g per day and don't increase protein or fat. It seems to work well combined with regular exercise. For me though, it's simply a case of eating less - and because my diet is mainly carb based, it makes sense to throttle my carb intake.

 

[Cbmod]

I can only imagine!

When I want to drop weight I set myself a daily carb limit of somewhere between 100-130g per day and don't increase protein or fat. It seems to work well combined with regular exercise. For me though, it's simply a case of eating less - and because my diet is mainly carb based, it makes sense to throttle my carb intake.

Do you feel when you restrict to 100-130 g that you have enough energy?

 

[GrantGam]

Do you feel when you restrict to 100-130 g that you have enough energy?

Seems like I do aye, but it's always short term (2 weeks max) so I can't really tell whether it's sustainable longer term.

It really depends what you're doing though, if you're very active through work, exercise heavily, etc - then you'll likely need more energy than what you'd get from 100-130g carbs - and still manage to drop weight easily.

Exercise is wildly overlooked as a means to lose weight; especially so on this forum. Diet is only part of the story. The only reason I "diet" as such when I'm at work, is because I am unable to properly exercise here; and as I'm stuck here for a fortnight - it's my only option. It's also easier for me to watch what I'm eating here than it is at home.

It's entirely possible to eat 200g+ of carbs per day and still shed the pounds due to exercise. It's not practical or entirely feasible for everybody but should definitely not be overlooked as much as it is.

 

[Cbmod]

Seems like I do aye, but it's always short term (2 weeks max) so I can't really tell whether it's sustainable longer term.

It really depends what you're doing though, if you're very active through work, exercise heavily, etc - then you'll likely need more energy than what you'd get from 100-130g carbs - and still manage to drop weight easily.

Exercise is wildly overlooked as a means to lose weight; especially so on this forum. Diet is only part of the story. The only reason I "diet" as such when I'm at work, is because I am unable to properly exercise here; and as I'm stuck here for a fortnight - it's my only option. It's also easier for me to watch what I'm eating here than it is at home.

It's entirely possible to eat 200g+ of carbs per day and still shed the pounds due to exercise. It's not practical or entirely feasible for everybody but should definitely not be overlooked as much as it is.

I am working towards my PhD so brain fog and lethargy would not be ideal! I have a lot of desk days but I do also have crazy days where I can only take a 5 min break in a 12 hour day. I think I shall try restricting carbs some what on the desk days and definitely take up some exercise on these days, although finding the right exercise may be difficult! I shall see how that goes and then go from there.
Thank you for your help.

 

[GrantGam]

I am working towards my PhD so brain fog and lethargy would not be ideal! I have a lot of desk days but I do also have crazy days where I can only take a 5 min break in a 12 hour day. I think I shall try restricting carbs some what on the desk days and definitely take up some exercise on these days, although finding the right exercise may be difficult! I shall see how that goes and then go from there.
Thank you for your help.

Good luck with that, Doctor

 

[Cbmod]

Good luck with that, Doctor

*Hopeful future doctor!
And thank you

 

[Totto]

Hello,
I have recently lowered my Hba1c by paying a lot more attention to my bs readings. However, I now want to go low carb to reduce swings and fluctuations. With socialising and work commitments I am worried about going Keto as I don't believe I will be able to effectively stick to it. My current plan is to therefore stick to 75g of carbs a day. I am worried that reducing carbs without transitioning to Keto will leave me lacking energy- does anybody have a way around this?!

The simple solution is to eat more fat to make up for the energy you lose from cutting down on carbs.