I really liked reading what you eat and the numbers. I am only prediabetic nothing else but that seems to be the carb , protein and foods for me. I don’t measure ketones but interesting how your fasting glucose goes down in the way you say as mine is 6.1 mostly and I’d like to lower it. At the moment I do live for the next meal so fasting is like a horror story for me. I’d like to get into that state .
I can identify with not being able to fast. I couldn't go five hours without feeling shaky before. I'm pre-diabetic too. I suspect I was on the verge of T2 but my lovely GP retired not long before the pandemic and there was quite a lag before I saw a new one.
I wish I could say it was easy, but for me "going into ketosis" came with weeks of what is termed "keto flu".
It took six weeks until my energy felt consistently steady again. I had to rest a lot. I did get some brain fog but the worst thing was having muscles feel like they were pushing through setting concrete. The so called "flu" is really just the stubborness of cells that have been used to burning glucose as their primary fuel adapting to burning fats efficiently. My cells were, apparently, about as stubborn as they could be!
I think there are a few different ways you can achieve a good level of ketosis, and all involve removing enough carbohydrates, enough of the time. Some people do a "fat fast" as described in the link below.
I didn't know about a fat fast at the time I first experimented with ketosis/fat burning, so I did a three day water fast after building up gradually from 16 hour fasts. After my ketone and glucose numbers got into a good ratio (or GKI ratio) I added back foods to see what I could 'get away with' to keep my glucose and ketones steady in that range. There are a few tricks you can experiment with - like using apple cider vinegar before meals to tolerate a few more carbohydrates, or to exercise a little after meals so any extra glucose is quickly taken up by the muscles.
It's helpful being able to measure, but unfortunately the ketone strips are quite pricey.
I just test ketones for a few weeks at a time to make sure I'm still on track but I do test glucose most mornings. When my glucose is low I know my ketones must be pretty decent, otherwise I'd feel light headed and weak. Instead I feel energetic and relatively sharp...so long as I've had the morning coffee!
Dr Jason Fung intermittent fasting program for improving diet and to lose weight with healthy results from the fasting method and IDM.
blog.thefastingmethod.com