how to maintain weight

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.

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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.

if you google TAG total available glucose, it will give more tweaks on bolus for low carb

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.

lifechange said:

Ratio

Protein / carbs / fat is now

25 / 15 / 60

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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.

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

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...