1. Get the Diabetes Forum App for your phone - available on iOS and Android.
    Dismiss Notice
  2. Guest, we'd love to know what you think about the forum! Take the Diabetes Forum Survey 2021 »
    Dismiss Notice
  3. Diabetes Forum should not be used in an emergency and does not replace your healthcare professional relationship. Posts can be seen by the public.
    Dismiss Notice
  4. Guest, stay home, stay safe, save the NHS. Stay up to date with information about keeping yourself and people around you safe here and GOV.UK: Coronavirus (COVID-19). Think you have symptoms? NHS 111 service is available here.
    Dismiss Notice
Dismiss Notice
Find support, ask questions and share your experiences. Join the community »

Type 2 Intermittent fasting and Keto diet?

Discussion in 'Ask A Question' started by Starlight712, Mar 2, 2021.

  1. Starlight712

    Starlight712 · Newbie

    Likes Received:
    Trophy Points:
    Hello, As someone who has Type 2 how long should I be fasting for, I see 16hour and others say 8hours? Should I also be alternating days or fasting everyday? As well, what would be a good recommended Keto diet for a male in their 20s.

    Thank you
  2. bulkbiker

    bulkbiker Type 2 · Oracle

    Likes Received:
    Trophy Points:
    I usually eat first at around 3 pm then main meal at 7 pm
    When first starting out I'd have lunch at about 1 pm and dinner at 7 so a fast for me lasted about 18 hours with a 6 hour eating window.
    Coffee with double cream was (and still is) my crutch during the morning.
    I do this still almost every day.

    Ketosis is achieved by severe carbohydrate restriction so whatever you can maintain is the best way of eating. These days I find mainly carnivore (animal products only) is the best way for me.
    • Like Like x 2
  3. Resurgam

    Resurgam Type 2 (in remission!) · Expert

    Likes Received:
    Trophy Points:
    Follow what your meter shows you is best for you.
    We are all different and what works for one might not for another.
    • Like Like x 2
  4. VashtiB

    VashtiB Type 2 · Well-Known Member

    Likes Received:
    Trophy Points:
    Hello and welcome,

    It is overwhelming at first so a virtual hug.

    First of all I suggest that your initial thing is to look at the meals you normally eat and reduce the carbs in them. I personally went very low carb less than. 20 grams a day as I wanted to bring my levels down as quickly as possible and hopefully reduce my insulin resistance.

    I suffered the keto flu but after that have found my appetite is much less provided I don't carb creep. When I do I wake the next day starving and it reminds me of the benefits of keto.

    I don't eat breakfast for a couple of reasons. I start work early and never found a satisfactory low arb meal to eat for breakfast at work. I then gave it up realise I wasn't hungry and no longer eat breakfast. I sometimes eat lunch as sometimes I'm. watching up with a friend or feel hungry. Other days I don't eat lunch. I do eat dinner. I also have coffee with cream in the mornings and like @bulkbiker it is my crutch.

    What @Resurgam said is right. Get a meter and experiment for what works for you.

    Good luck and welcome.
    • Like Like x 3
  5. Goonergal

    Goonergal Type 2 · Moderator
    Staff Member

    Likes Received:
    Trophy Points:
    Hi @Starlight712 and welcome

    There are no hard and fast rules, but in principle the longer period of time you spend in the ‘fasted’ state, the shorter your ‘eating window’ and the fewer times you eat, the more improvement you’ll make to your insulin sensitivity.

    In terms of a ketogenic eating plan the simplest description would be to eat fresh, unprocessed foods with as few ingredients as possible, to satiety. Eat when you’re hungry and don’t eat if you’re not hungry. In practice this would mean basing your meals on a source of protein and topping up (if desired) on above ground veg.

    Personally I tend to eat twice a day, sometimes just once, aiming to eat my last meal no later than 6pm (4pm is better). But I’m an early riser (between 4am and 5.30am), so having a first meal between 12 noon and 1pm means a long fasted period during the day as well as overnight. Like Bulkbiker I eat a mostly carnivore diet based around animal foods.

    The dietdoctor.com website has loads of information, including meal plans. Ignore the paid options (unless you want them), you can get the information you need for free.

    And yes, a meter is helpful to understand the impact of what you eat on your blood sugars and track progress.
    • Like Like x 1
    • Winner Winner x 1
  6. TeddyTottie

    TeddyTottie Type 2 · Well-Known Member

    Likes Received:
    Trophy Points:
    As others have said, any fasting period is a benefit, longer fasted states offer more benefit than shorter ones but basically, any time you are not eating is a good thing. So stick to mealtimes and try not to snack. But it should not be a difficult thing - as you body adapts and you learn to listen to it and not just slavishly follow those previously-habitual eating patterns, it all becomes easy and natural.

    I never eat more than two meals a day, but personally I like to eat quite late in the evening, around 9pm, so my fasting is split into two periods - say 10pm to 12:30, and 13:00 to 21:00. One longer fast would be better but is doesn’t always suit me. I also try to go 2 or 3 days a week just eating dinner, but I do this as and when it feels right and don’t plan it. Yesterday I was pleasantly hungry at 11:30 so I had some lunch. The day before I had a 24hr fast. Both felt fine.

    It’s very liberating to be able to eat as and when you are hungry, as much or as little is required to reach satiety. But do ensure you are eating enough and of the right stuff to not suffer cravings or inappropriate hunger.
    • Agree Agree x 1
    • Winner Winner x 1
  • Meet the Community

    Find support, connect with others, ask questions and share your experiences with people with diabetes, their carers and family.

    Did you know: 7 out of 10 people improve their understanding of diabetes within 6 months of being a Diabetes Forum member. Get the Diabetes Forum App and stay connected on iOS and Android

    Grab the app!
  • Tweet with us

  • Like us on Facebook