Keto and weight loss

[HayleyB123]

Hi everyone,

I’m new here. I’m thinking about doing keto to lose weight and control my sugars tightly. I’m getting older and freaking out about complications from diabetes in the long run.
Has anyone had tried keto long term for weight loss? Thank-you

 

[JoKalsbeek]

Hi everyone,

I’m new here. I’m thinking about doing keto to lose weight and control my sugars tightly. I’m getting older and freaking out about complications from diabetes in the long run.
Has anyone had tried keto long term for weight loss? Thank-you

*giggle*... I think you'll find a whole lot of people here who'll give you a resounding "YES!" to that question. Seven years in, with the occasional hiccup, but yeah... Keto has consistently worked for me, far as weight and blood sugars go. (And non-alcoholic fatty liver disease resolved, and my cholesterol's fine, and, and, and....)

I'd say it's an excellent idea!
Jo

 

[KennyA]

Hi everyone,

I’m new here. I’m thinking about doing keto to lose weight and control my sugars tightly. I’m getting older and freaking out about complications from diabetes in the long run.
Has anyone had tried keto long term for weight loss? Thank-you

I started keto coming on four years ago. Keto to me means around 20g carb/day. I check using keto sticks and I'm in mild ketosis most of the time. I'd done Atkins as a low-carb diet in the past (2010ish?) but back then hadn't known that it was a blood glucose reducer as well as for weight loss.

There's a lot of misinformation about keto and I suspect some of it comes from the "weight loss industry" - you don't need to buy anything, you don't need a subscription. Exercise didn't feature at all. It is basically the weight loss advice that the medics used to hand out prior to 1980 - cut out starches and sugars. It's that simple.

You might notice a period of "keto flu" as your body adapts to not using glucose as much. This puts some people off - I don't get it anymore but it lasted a couple of days and is helped by plenty of water and maybe some electrolytes.

My intention was to reduce my BG asap, not to lose weight. The BG reduction worked, and I was back in normal BG range in four months. Weight loss followed. I think I've lost somewhere over 25kg since December 2019 - I'm not sure because I don't really know what weight I was when I started keto.

As far as I'm concerned it's a sustainable and long-term option. I started playing football again last year, and have noticed I'm regaining muscle.

All good - my bloods are better than they've ever been so at the time of writing there is absolutely no downside for me, apart from minor irritations such as the difficulty of finding any non-carb food in airports.

Best of luck.

 

[HayleyB123]

Thank-you for your reply. Do you mind if I ask how you know you are in ketosis ( what level does it say on your keto monitor?) thanks

 

[HayleyB123]

*giggle*... I think you'll find a whole lot of people here who'll give you a resounding "YES!" to that question. Seven years in, with the occasional hiccup, but yeah... Keto has consistently worked for me, far as weight and blood sugars go. (And non-alcoholic fatty liver disease resolved, and my cholesterol's fine, and, and, and....)

I'd say it's an excellent idea!
Jo

That’s amazing to hear Keto is very interesting.

 

[lovinglife]

Welcome to the forum @HayleyB123, I noticed that you are T1 on insulin, we do have some members that are T1 that do keto lifestyle, just be aware that cutting carbs so drastically will affect your insulin regime, be sure to keep a very close eye on your blood sugars.

 

[Scottieh55]

I was diagnosed in April with type 2. I started Keto a month ago by doing soups and shakes (although the soup is disgusting so only drinking shakes). I add in a few extras at times like a low carb meal with cauliflower rice to make a stir fry. Plus at the weekend if we do a bbq I stick to meat. In the month my blood sugar is now an average of 5.1, I have lost 20lb in weight and I feel fantastic. I would recommend this approach to anyone, although it’s not easy to begin with. You must choose the right way to go about this that will be sustainable so you stay motivated. Good luck, I hope however you go about it, it works for you.

**Oh just noticed about you being type 1. Keep an eye on your sugar levels

 

[JoKalsbeek]

That’s amazing to hear Keto is very interesting.

Didn't see you're a T1, so yeah.... Be very careful. Test loads.

 

[JAT1]

Are you on fixed doses of insulin; or, do you base the insulin you take on the amount of carbs you eat? If you switch to keto, it will be easier if you are counting carbs and taking insulin to match them, because you need less insulin with less carbs and can adjust your insulin intake accordingly. If you do fixed doses, they are likely based on the diet you have now (before starting keto) - so be super super mindful and measure blood glucose before you eat every meal and several times after each meal, until you get confident with keto. You may also need to look at whether your basal needs adjusting. Also, you may find your insulin to carb ratio changes. I speak from experience. I am type 1 and went keto many times, mainly because the fewer carbs consumed results in fewer spikes and falls in blood sugar. However, I can't stay keto for long because I am very skinny and keto makes me lose even more weight.

 

[KennyA]

Thank-you for your reply. Do you mind if I ask how you know you are in ketosis ( what level does it say on your keto monitor?) thanks

Although my glucose meter will take keto strips I use the strips you pee on. I'm only interested in two things: 1) am I in ketosis? and 2) is it low end? I've had a couple of instances where I have been in extreme ketosis (the pee stix go purple instantly) but that's not necessary and i'd rather keep things a bit more moderate. I just want to make sure I am still using up bodyfat.

I've always been a big unit, there's nothing I can do about my bone structure, and I do not want to be skinny. Weight (particularly now I've started to regain muscle) is less relevant to me now than (eg) collar and waist sizes.

 

[Robbity]

I'm a currently inactive old lady who has eaten a low carb/ketogenic type diet since I was diagnosed with T2 in November 2013. I eat this way mainly to manage my glucose levels, though my GP also advised me to try Atkins to lose some weight, and I lost about 20 kilos in the first few months - without any extra effort - and it's stayed off. And I've also (again unintentionally!} lost another 10 or so kilos fairly recently. To keep my glucose levels at mainly low pre-diabetic figures, I eat few enough carbs and either enough normal full fat food for energy, or if I eat a bit less, I'll burn off some body fat instead. But for me, my diet's not about losing weight (though I'm maybe a bit heavier than I ought to be...) , it's about keeping my glucose levels under control which I am doing, with the bonus that I also find my brain works far better on ketones than carbs.

i've posted previously that I believe we are intended to burn both carbs and fats for energy, but I think that you should also take advice from other lowcarbing T1 members regarding balancing your insulin needs.

 

[Rach1966]

I only started my Keto May last year but I find it so hard to do it as my friends do not agree with it at all. I find if I cook for myself not a problem but others do not see it at all why chips / drink and the rest of it are not good for me. Inspite of them I have lost 2.5 kg and my blood sugars in fasting are about 6.5. I feel better in myself but I do think I still have insulin resistance. It’s hard when my girlfriend says she would like me not to get under 17 stone as I would be skinny. I’m 19 now and still 6ft 1. The hardest bit seems to be drink, she likes me to have a drink when she has one and she likes to eat late at night.

 

[JAT1]

I only started my Keto May last year but I find it so hard to do it as my friends do not agree with it at all. I find if I cook for myself not a problem but others do not see it at all why chips / drink and the rest of it are not good for me. Inspite of them I have lost 2.5 kg and my blood sugars in fasting are about 6.5. I feel better in myself but I do think I still have insulin resistance. It’s hard when my girlfriend says she would like me not to get under 17 stone as I would be skinny. I’m 19 now and still 6ft 1. The hardest bit seems to be drink, she likes me to have a drink when she has one and she likes to eat late at night.

You are in a difficult situation. It's your body and you have to do what you think is right for your health. You can't change other people, but you should not do what they want if it's contrary to your own beliefs.

 

[MrsA2]

I think the key here is that you are starting to feel better, and you are the most important person where your health is concerned.
17st for anyone over 6' sounds quite heavy to me, what does the (flawed) but still useful BMI say you could be?
And if she is wanting a drink then she should have one without putting you under any pressure. Why should your needs be second to hers?

I don't know the 2 of you and your relationship, but I do know i like having the total support of my partner. That includes him having carbs, but kept separate out if my sight, him celebrating my successes, not being demeaning of them. He was skeptical and concerned at first, but once he saw my weight loss and health gains he has cheered me on. I hope you get the same support in future.

You are doing well, in what sounds like very trying circumstances

 

[EllieM]

Hi everyone,

I’m new here. I’m thinking about doing keto to lose weight and control my sugars tightly. I’m getting older and freaking out about complications from diabetes in the long run.
Has anyone had tried keto long term for weight loss? Thank-you

I found myself gaining weight over the years (my insulin ratio suggests I have slightly more insulin resistance than I used to and my dad is T2), and I stopped the weight gain by low carbing (less than 100g a day, usually more like 60g). My weight remained stuck on the borderline obese level until about a year ago, when I gradually started to lose weight by a combo of restricting cheese and alcohol and more exercise. I've now lost 10% of my weight and though still overweight I'm a lot more comfortable.

As for the diabetic control, it is easier on less carbs, but I don't go down to keto from moderately low carb for several reasons
1) I can't be bothered to start counting for proteins
2) I don't want to risk not being able to tell if in I'm DKA (though when ill I can easily up the carbs a bit to keep the ketones away so this isn't much of an issue)
3) I like carbs in moderation (eg apples)
4) I'd get a lot of flack from both my doctor, dietician and diabetic clinic. Again, not a reason to avoid keto, but not a plus for the regime.

If I were going to go keto I'd probably contact the typeonegrit facebook group and/or study Dr Bernstein's works heavily.

 

[Mathewted]

Welcome to the forum @HayleyB123, I noticed that you are T1 on insulin, we do have some members that are T1 that do keto lifestyle, just be aware that cutting carbs so drastically will affect your insulin regime, be sure to keep a very close eye on your blood sugars.

Hello @HayleyB123

I live with Type1 diabetes and feel you are on the right track.
I spent 35 years trying to get BG measurements where my docs wanted but couldn't.
Keto is one of two lifestyles I use and it is fabulous for me and I know for many others.

The top level things I have I'm mind are to:
- Eat real food
- Eat no carbohydrates (and it matters little if a few get through)
- Eat plenty of non-starchy vegetables
- Drink water as normal
- Sleep well
- Move well

It is a state in which the signals within the brain & body initiate metabolism and brain activity that ensures the best chance of survival during times of famine - no carbohydrates for energy - and in today's world we utilise that for our own benefit while still living well and eating well.

Message me if you want to as I'm happy to get into detail on the Type 1 side if you wish.

All the Best

Mat

 

[Mathewted]

Are you on fixed doses of insulin; or, do you base the insulin you take on the amount of carbs you eat? If you switch to keto, it will be easier if you are counting carbs and taking insulin to match them, because you need less insulin with less carbs and can adjust your insulin intake accordingly. If you do fixed doses, they are likely based on the diet you have now (before starting keto) - so be super super mindful and measure blood glucose before you eat every meal and several times after each meal, until you get confident with keto. You may also need to look at whether your basal needs adjusting. Also, you may find your insulin to carb ratio changes. I speak from experience. I am type 1 and went keto many times, mainly because the fewer carbs consumed results in fewer spikes and falls in blood sugar. However, I can't stay keto for long because I am very skinny and keto makes me lose even more weight.

I did Keto for 3+ years and found I needed to eat more and build muscle mass to compensate - not talking Mr Universe - for loss of weight from an already slim body.

Do you find that weight loss is a problem when eating carbs instead, or do you still eat fat and meat protein (assuming you're not vegan) as well?

Best

Mat

 

[HSSS]

I only started my Keto May last year but I find it so hard to do it as my friends do not agree with it at all. I find if I cook for myself not a problem but others do not see it at all why chips / drink and the rest of it are not good for me. Inspite of them I have lost 2.5 kg and my blood sugars in fasting are about 6.5. I feel better in myself but I do think I still have insulin resistance. It’s hard when my girlfriend says she would like me not to get under 17 stone as I would be skinny. I’m 19 now and still 6ft 1. The hardest bit seems to be drink, she likes me to have a drink when she has one and she likes to eat late at night.

Doesn’t sound like your girlfriend has your health as a priority. More about her wants, than your needs. Does she have an alcohol issue? And it sounds like she wants you as you are right now (a mixed blessing if unhealthy is part of that). You are young - please don’t her attitudes damage your health as that could be with your forever, she may not be. 6’1” and 17stone is classed as obese let alone being heavier. Now I know the bmi thing is pretty badly flawed but I’ve never heard of someone it classes as obese actually being skinny.

ETA I’m assuming you are type 1 on the basis of your age alone but it would be really helpful to update your profile to show type as it will affect many answers and put your posts into context. Particularly in regards to low carb is it’s much more commonly discussed for type 2 than type 1.

 

[Mathewted]

Thank-you for your reply. Do you mind if I ask how you know you are in ketosis ( what level does it say on your keto monitor?) thanks

Hayley, Mat (T1D) here again,

I got an Abbott Freestyle Libre which gave me the utility to see a continuous trace of glucose in my tissue and also allowed blood glucose testing and, importantly, blood ketone testing. I'd definitely advocate for blood ketone testing when following a ketogenic lifestyle.

On ketone levels this can be contentious. The usual point at which ketones rise in Type 1diabetes mellitus, as you no doubt know, is when we're eating as usual - carbs, fat, protein and processed foods - and yet we don't have enough insulin and can happen when I'll at the same time. In this case insulin is not present and I believe that, as the body cannot obtain energy from carbs, the body produces ketones as an energy source. As ketones rise in the blood stream, while blood glucose is high, that is when Diabetic Ketoacidosis occurs as both glucose and ketones are toxic at high levels, which can be fatal as you no doubt are aware.

The great thing about the ketogenic lifestyle is that I found that glucose levels are pretty much always below 6mmol/l and often lower. So, with few carbs and very little insulin, ketones rise - ote they are used for energy - and yet there is a much reduced chance of ketoacidosis. It is called nutritional ketosis for a reason and is not a disease state as I understand.

I would always advocate ringing the Diabetes Specialist Nurse to talk this over but if they are not familiar with it you may not get very far; could be the same problem with GPs and even dieticians and endocrinologists,

If I measured ketones as I used to measure glucose in blood I find it gave me confidence over time. My ketone levels were between 0.9mmol/l and 5.1mmol/l on measurement but can't tell you the unknown levels of course. I can tell you that he more activity I undertook the more my ketone level reduced.

I hope this helps people and message me if you want to discuss.

 

[JAT1]

I did Keto for 3+ years and found I needed to eat more and build muscle mass to compensate - not talking Mr Universe - for loss of weight from an already slim body.

Do you find that weight loss is a problem when eating carbs instead, or do you still eat fat and meat protein (assuming you're not vegan) as well?

Best

Mat

I find that if I stick to approx 70 carbs per day, I maintain my weight and my blood sugar stays in range. The reason I won't increase the carbs is that I find my swings between spikes and crashes are too scary.