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Message: <blockquote data-quote="johnb46" data-source="post: 2274912" data-attributes="member: 519097">HSSS, LaoDan, JoKalsBeek, Mr_Pot, bulkbiker,  and IanDP: Thank you for so much interest and encouragement. Some of the questions overlap, so I am going to take the liberty of answering them all at once.My weight is stable and I'm happy with it.It's a 'proper' keto diet with 77+% fat (I ignore the fat I use for frying, perhaps 2-5% extra).  Last 7 days were (Carbs/Protein/Fats) of (18g/124g/221g(+oliveoil)), = 3%/20%/77+% . The relatively high protein is because I like it (not because of resistance training; my strenuous exercise is walking continuously up a steep slope on a treadmill).  Before I knew about gluconeogenesis, I used to eat 200g - 300g protein/day.Ketones: usually between 0.5 and 1 before breakfast; can be as high as around 2 by mid-morning; once they've reached around 2, they probably stay there unless I exercise, in which case they may go to the low 3's. Mostly, these values are from urine strips, but I occasionally double-check using an eBketone meter.BG: Fasting BG last time was 6.3 (9.30a.m. - 12+ hours since eating; it would have been higher at 7.30a.m.; that's just the way my BG goes). On this diet, my BG according to Abbot is between 6 and 7.5 during the day, unless I exercise when it goes down to 4.5 at lowest, but usually stays in the 5's. Overnight Abbot said it goes lower still, but not all the way to 4. So that gives you an idea of my BG profile being pretty unsurprising and steady. As I say, the Abbot underestimates at least the bigger numbers and predicted 33-35 for HbA1c. My SD Codefree meter looks more convincing, and it would say I vary between 5.5 and 9 during the day, when not exercising; but I don't use it even once a week normally (I used it a lot when I was checking the Abbot, of course). Exercise. I actually aim for at least 5 times a week, if I have the time: 30 mins aerobic in the a.m. and 60 mins hard (max heart rate 150-160) in the p.m. If busy, then just 30 mins hard in the p.m.  I walk uphill on a treadmill at about 4kph - osteoarthritic knee prevents running, these days.  Although I was doing resistance work as well during the autumn, it aggravates my osteoarthritis too much.Cholesterol: I reported incompletely.  Total 8.0, HDL 2.75, Trigs 1.1, LDL 4.8 after 12+ hours' fast.  December Total was 4.4, HDL was 1.44 - no other values provided.  I am hoping to arrange a detailed analysis of this sort of stuff (is that a full lipid panel?) but I believe I won't be able to get it till GPs, clinics, etc. get back to work. Drugs: I take 20mg Atorvastatin for the (previous level of) cholesterol and am asking for justification for any hike; 5mg Amlodipine  (BP) pills and asthma inhalers (SereFlo, Flixotide, Ventolin) Fluids: Consumption has not obviously changed.  For many years I have been a very frequent visitor of the toilet to pee. I don't seem to go any more now than before with one very noticeable difference: For at least 10 years, I have woken up every 90 minutes or so at night and needed to go. But the volume was tiny, despite the intensity of feeling. This didn't change after diagnosis, despite better BG levels.  I now wake up the same as before (after weeks of even worse sleep than I normally get) and each time pee a fair amount. I drink maybe as much as a litre of diet lemonade overnight, probably somewhat more than pre-keto, and 2 litres+ of coffee (mainly decaff) and lemonade during the day. If I exercise, the diet lemonade increases substantially during the day. I could be over-hydrated, I suppose, but not dehydrated, surely. Overnight, dehydration (caused by omitting to rehydrate enough after exercise) gives me a headache and I haven't had any headaches. Minerals: I recently switched from magnesium oxide to mag citrate as a better form of the mineral and the quantity is well into the magnesium range noted by SP in the Low Carb Performance companion to Art & Science of ... Living. I use 50/50 sodium/potassium chloride salt to boost my potassium intake to SP's recommended level (3g - 4g/day) and regular salt for the rest.I take 2.3g salt and 1g 50/50 an hour before exercise.Oops, the numbers remind me. Somebody said about getting hung up on numbers. I was a scientist and we like numbers. I try to keep them sufficiently accurate without attributing undue significance to them. Laid back? Nobody ever mistook me for laid back, I'm afraid; something tells me that won't change. Diet Doctor (and LowCarbDownUnder) shows me that T1Ds can do very well on keto. Not sure if Virta has published its experience helping T1Ds.Takeaways:Be patient, focus on the positive. Impatient pessimist as I am, a simple message that I needed, thank you.Check/investigate BG and BP after exercise (incl. after abandoning exercise) and when feeling rubbishCheck BP when I get that faintness feeling.Appropriate blood tests are required to give confidence that electrolyes / hydration are OK and understand if LDL (or whatever) is a problem.Hypothesis (I don't understand enough to know whether this even makes sense):  my exercise stresses my core, but 30 mins is insufficient to exhaust my glycogen stores and concurrent glucose generation from protein.  So my body has not been starved enough of glucose to resort to burning ketones and has not keto-adapted. But, surely, many people adapt without much strenuous exercise at all?  Moreover, for whatever reason, I am finding that my calves are immediately tingly/achy upon starting exercise; that sounds like they are stressed and is unusual.One thing I could try is to go to 90g protein (1.5g/kilo) or a bit lower and reduce the glucose generated from protein. I would find that really difficult, but I found it difficult getting this low.  It would be easier to attempt if I knew I'm not keto-adapted and there were a real expectation of an improvement.Thank you for your help, John</blockquote>

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