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Keto, Carb Levels & Appetite
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<blockquote data-quote="Nick1974" data-source="post: 1693738" data-attributes="member: 463093"><p>the ketogenic diet is much harder than it seems...its not just cutting sugar (which is the easiest macronutrient to cancel)...or the carbs, its the protein..From what u have written down it looks like u not eating much lean protein. Stay away from any type of seafood ,turkey , lean beef or chicken w/o skin for 7 to ten days. It depends on the person. For those few days u have to only eat green leafy veggies in a small plate (be careful of salad dressings, most are loaded w sugar). If u feel hungry u are probably not eating enough. Remember fatty, fatty fatty, which psychologically is hard given what we have been hardwired to believe. This is only for the first week or so. By the way what meds are u taking, if insulin be extremely careful u can become hypo, u will become hypo in few days!!! I take metformin. U can not get hypo from that. Do u exercise, pounds are harder to get rid of if u are a couch potato. The reason why no carbs for the next 3 to 5 days and little protein is u need to deplete glycogen storages in your liver which depending on person takes 3-5 days When u blood sugar runs to low your body takes protein that is not being used(which u have eaten) and makes glucose through a process called gluconeogenesis and stores it in the liver to be used whenever the body needs. This is ok for a normal person, but type 2 diabetics it is not because your body does not know u are a type 2 diabetic and releases to much stored sugar in your liver (which is called glycogen) and your body does not react as fast as a normal person so u will have a slight sugar spike which will take u out of ketosis. So first week little to no carbs and little protein. U will need ketone urine test strips to test if and how much u in ketosis and blood glucose monitor to get a feel for how different foods effect your body. Everyone is slightly different..Then after those days of strict eating u will feel it...The keto flu..U have probably heard some bad stories bout this but only because of lack of preparation and education. U will feel like u have the flu, headaches, cramps fatigue and lethargy while your body becomes accustom to a different fuel(fat instead of sugar)..U need a multivitamin especially one in electrolytes, potassium, sodium, chloride(sodium chloride is salt) calcium magnesium and phosphate..Depleating carbs and sugar from the body is a natural diuretic so u are going to need to drink more water than usual. I made an 8 ounce glass of broth which covers the sodium chloride plus ingesting the water .I don't know your routine but if u work out or exercise vigorously this will take a hit for a few weeks Remember this lifestyle is not to melt of the pounds, it is to get your body less resistant to insulin because type 2 diabetes is chronic, it only gets worse with age..A few weeks ago I ate 2 scoops of strawberry ice cream with no cone and my blood sugar was 127..Normally it would be more than twice that..Good luck it is worth the slight hassle in the beginning....this is my first time on this site and first reply. I hope I help someone because I was helped by someone.</p></blockquote><p></p>
[QUOTE="Nick1974, post: 1693738, member: 463093"] the ketogenic diet is much harder than it seems...its not just cutting sugar (which is the easiest macronutrient to cancel)...or the carbs, its the protein..From what u have written down it looks like u not eating much lean protein. Stay away from any type of seafood ,turkey , lean beef or chicken w/o skin for 7 to ten days. It depends on the person. For those few days u have to only eat green leafy veggies in a small plate (be careful of salad dressings, most are loaded w sugar). If u feel hungry u are probably not eating enough. Remember fatty, fatty fatty, which psychologically is hard given what we have been hardwired to believe. This is only for the first week or so. By the way what meds are u taking, if insulin be extremely careful u can become hypo, u will become hypo in few days!!! I take metformin. U can not get hypo from that. Do u exercise, pounds are harder to get rid of if u are a couch potato. The reason why no carbs for the next 3 to 5 days and little protein is u need to deplete glycogen storages in your liver which depending on person takes 3-5 days When u blood sugar runs to low your body takes protein that is not being used(which u have eaten) and makes glucose through a process called gluconeogenesis and stores it in the liver to be used whenever the body needs. This is ok for a normal person, but type 2 diabetics it is not because your body does not know u are a type 2 diabetic and releases to much stored sugar in your liver (which is called glycogen) and your body does not react as fast as a normal person so u will have a slight sugar spike which will take u out of ketosis. So first week little to no carbs and little protein. U will need ketone urine test strips to test if and how much u in ketosis and blood glucose monitor to get a feel for how different foods effect your body. Everyone is slightly different..Then after those days of strict eating u will feel it...The keto flu..U have probably heard some bad stories bout this but only because of lack of preparation and education. U will feel like u have the flu, headaches, cramps fatigue and lethargy while your body becomes accustom to a different fuel(fat instead of sugar)..U need a multivitamin especially one in electrolytes, potassium, sodium, chloride(sodium chloride is salt) calcium magnesium and phosphate..Depleating carbs and sugar from the body is a natural diuretic so u are going to need to drink more water than usual. I made an 8 ounce glass of broth which covers the sodium chloride plus ingesting the water .I don't know your routine but if u work out or exercise vigorously this will take a hit for a few weeks Remember this lifestyle is not to melt of the pounds, it is to get your body less resistant to insulin because type 2 diabetes is chronic, it only gets worse with age..A few weeks ago I ate 2 scoops of strawberry ice cream with no cone and my blood sugar was 127..Normally it would be more than twice that..Good luck it is worth the slight hassle in the beginning....this is my first time on this site and first reply. I hope I help someone because I was helped by someone. [/QUOTE]
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