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how to maintain weight

L

lifechange

Well-Known Member
Messages
51
Type of diabetes
Type 1
Treatment type
Insulin
Dear ladies and gentleman,

I am 15 years diabetic (now 27) male without complications, i exercise 5x a week from kick boxing to heavy weihht lifting.
I switched 3 days ago from very high carb diet (250-300carbs) to 50-80 a day.

Even though i kept my a1c on 6.5 mark for last 5 years - i wanted to switch.

Of course dr were against it, since i always had steady levels

Even with steady levels i didnt like it - feeling very tired from carb overloading etc, to manny unitis of insulin - to much active insulin on board etc were making my life chaos.

First 3 days i have dry mouth and headech, today is day 4 and my headech is gone.

My lvls are beetwen 4.2-5 premeal and 6.5-7.0 post meal. First day i onky had problem that protein was converting in 2h into carbs, since body wants to compensate lost carbs . But fixed that with 2h dualwave bolus 50-50%.

My question is next - at moment i weigh 70kg. But i want to get to 72kg.

So i xalculated this if i cut 200carbs it means i lost around 900kcal in diet - i replaced them with 900kcal of fat which i get from avocados, nuts, almonds.

Is this good calculation to maintain weight ?
I really dont want to loose weight since i like how i look.

Btw my body fat is around 12%
 
And one more thing, today was great expirience ... i stayed in bed due to weekend (when i work i wake up at 7am - lvls are 5.0-7.1)

But if i sray in bed and dont eat i go hypo, around 10. I was always saying to doctors its due to my exercises and high xarb .. because body forgot how to use fat ... but tgey said its not true. Its due to basal rates... so i was tweaking and tweaking but never suceeded to make it work.

Today i woke up at 7 and j was still tired ... so meassured 5.1 and got back to bed to test my theory ( i felt my body is starting to use fat ) ... at 11 i woke up ... 5.1 again :)


And one more question, when will my body be strong again ? I know its switching tofdats but i feel very weak.
 
Hi, and welcome!

lifechange said:
And one more thing, today was great expirience ... i stayed in bed due to weekend (when i work i wake up at 7am - lvls are 5.0-7.1)

But if i sray in bed and dont eat i go hypo, around 10. I was always saying to doctors its due to my exercises and high xarb .. because body forgot how to use fat ... but tgey said its not true. Its due to basal rates... so i was tweaking and tweaking but never suceeded to make it work.

Today i woke up at 7 and j was still tired ... so meassured 5.1 and got back to bed to test my theory ( i felt my body is starting to use fat ) ... at 11 i woke up ... 5.1 again :)


And one more question, when will my body be strong again ? I know its switching tofdats but i feel very weak.
Click to expand...

I don't use insulin, but if can answer a few of your other questions (I'm a veteran low carber :))

900 fat cals won't make up for the equivalent of carb cals. You will need to eat more fat to maintain your current weight. The actual amount will vary for individuals, but I should bump it up a fair bit. 10-20%? (I'm guessing). Play it by ear.

If you keep your protein at your usual levels, you won't lose muscle, even if you do drop some weight.

Did you want to gain fat or muscle?

Adapting to a low carb diet (keto adaptation) happens over several weeks. You should feel better by day 7 or so, then get more stamina, energy and joie de vie progressively over the next few weeks. by the 6th week, you'll be back up to your previous physical capacity, with a greater endurance and perhaps a slight decrease capacity for short bursts of intense exercise.

The dry mouth and headache suggest you should do 2 things: drink more and take a bit more salt.
When we go LC the kidneys function slightly differently, getting rid of any fluid retention and flushing some salt out at the same time. Volek and Phinney suggest we should supplement around 2g salt a day (as salty broth), and if we intend to exercise, we should take 1g about an hour beforehand.

Hopefully others will be along in a while to offer some guidance on insulin for you.
 
I've found it is very easy to lose weight while low carbing, but bulking up lean mass quickly is harder.

Whilst I've been successful with lean mass gains purely through strength work, bigger bulking is likely to require larger amounts of carbs on training days.

I operate low carb on normal days then significantly larger amounts on weights days. I'm still in the early stages of this, but the indicators are good.
 
Hi, thank you all for your fast answers !

I just went for a walk ( this is what annoyed me the most and stuped doctors - yes i said it ... always said its normal ) ... i would walk for 10 min no pace super slow and go to hypo ( from 7mmol to 4mmol in 10 min ) ... si i would need around 15 fast acting carbs just to go to shop or something simple ... which was making me super angry ... today i wanted to test ... had 0.4 iob and went to shop for 30 min, i started with 6.1 and ended with 5.9! My body was so used to carbs that it forgot totallly about fat and would make me hypo with minnor movement.

So fat calories are not quite the same as carb calories ? Its needed a bit more ? Okay than i need to compansate ... btw today i was so full that i couldnt rake lunch :( maybe i overdid fat )


Also when i do workout for 1h i need around 30carbs . Now i startec workout wigh only 5 to see whats gonna hapoen :)

And yes i plan 2kg of lean muscle
 
I've just seen a post elsewhere by @runner2009 about how he builds muscle by adjusting insulin.
Maybe if I tag him (the red writing) he will pop in and explain.
 
Thank you !

Guys i just finushed workout .... 30 min of anaerobic started with 5.6 ended on 7.1 (this never happend i always drop to 3.9 with this ) than i started running with 7.1 ... 5km 34 min.... i started feeling bad (was very affraid cause i would be in deep hypo with high carb) and panicked and meassured .... i was 6.4 ...

I was right from start ... it was always fats and doctors didnt listen ...

Next thing i will try is walking longer ... when i walk for 4h i would need to drop basal to 50% and eat 25 carbs before itb... it was so depressive ... now .... i know i will gdt back my life with this...


I dont even need to go to low low carb just higher fat so body uses it...
 
Okay even though i read everything i am only affraid about kidneys. I read people saying nothing can go wrong but again ....a bit affraid of that protein ... today i had 70carbs
 
lifechange said:
Ratio

Protein / carbs / fat is now

25 / 15 / 60
Click to expand...
My ratio now is

20 prtn. 8carb 70fat

Been this ratio for around 5 months now. Started low carbing very gradually around a year ago, saw my bg levels reduce the more I low carbed. Lost 16lb in weight 8 months ago, so started consuming more fat. My bg levels are now low and stable and only fluctuate with protein, because my carb intake is constantly the same. If you want to put weight on without effecting your bg levels up your fat intake.

Got my dr to check my cholesterol a couple of weeks ago. now better than last year. Also My kidney, liver and bone checks all came back ok.
 
Isn that is very cool!

I am only affraid of hypos and kidneys but if my levels keep being like this i will loose that fear for sure. Cause till now it was superbad, i would drop so fast made me scared
 
How is your kidney function now?

Low carb high fat is not, and should not, be a high carb diet.
It is normal amounts of protein, with less carbs and more fat.

I have never seen a proven link between high protein diets and kidney deterioration - unless the person already has kidney disease. Again, I am quoting Volek and Phinney, from their book The Art and Science of Low Carb Living - which I highly recommend.
(Please, if someone does have any evidence, let me know)

However, if there are pre-existing kidney problems, the person should not be eating a lot of protein.

But then, I repeat, LCHF is not a high protein diet.
 
Most people who low carb high fat report that they need to reduce their insulin requirements.
 
As a gardener, not quite a body builder.. But with no fat... Yes less carbs is good.. More fat is good.

I pretty much always been low carbsr but having fat pre work is fantastic.. Don't have to bolus and don't go low.. Also on pump. Also lean n mean according to my gp's
 
My basals are set super good, so only bolus for me ...
19 units from basal
1unit 15 carbs for bolus ratio

On high carb i took

6
5
5

Now

2.5
1.5
2.0
 
donnellysdogs

Yeah... looks like i will enjoy life again ... because ss i said minnor movement would take to hypo.

And i was telling them they didnt care ... for 6 years
 
You will enjoy life again... The only thing I have to do is when Xmas day or other times of real over indulgence I have to stick my pump going at a permanent 250% tbr as my basal rate as just increasing the actual bolus from eating more carbs is not enough.

Also.. My food bolus are different for every meal... One bolus ratio may not be enough depending on your differing exercise times etc...
 
I have that all figured out...

When i do anaerobic i put pump to 80%tbr for 24h ...
Aerobic 88% for 14h.

If its longer than 1h tjan its 70%

Also i used ti stick to same carbs ... my basal is always till night 0.8 ( from 9am to 00:00) than i have diffrent basal rates ( actually 5 of them )

Also if i did my workout on 3rd hour of bolus ( would have 1iob) i would take 20 more xarbs ....


But it looks this is alk game changer with fats :)
 
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