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Keto diet weight loss achieved - advice now needed.... please

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Hi all - I've been on the very strict keto diet for about 4 months, and I've achieved my weight goal. I've also reduced my glucose readings considerably. I don't want to lose any more weight particularly , but I also don't want to spoil the good readings I'm getting on a daily basis......

Looking for any hints as to how I could maintain weight - maybe I need to add some more carbs back into the diet, but hints on how to do this whilst maintaining low carb, and not minuscule carb again welcome.

Thank you
 
DianeSedd said:
but hints on how to do this whilst maintaining low carb, and not minuscule carb again welcome.
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A few more nuts? Extra calories and a few more carbs without adding too many carbs. You might find your weight settled anyway though. I’d be wary of anything ‘beige’!
 
You don’t need extra carbs, @Goonergal is right, add in more fats with dairy, nuts, avocado, pork scratchings, bacon. If I don’t count calories along with keto I gain weight so upping your fats should help you maintain your weight
 
When I needed to stop weight loss, I firstly just increased my portion size a bit, thenadded extra protein, then extra fats. I didn't deliberately add carbs.

If you are eating a "mixed" diet by mixed mean you are eating vegetables, dairy and so on), then you will almost certainly be eating carbs. Increasing your portion size will increase your carb intake a little.

Stalling weightloss isn't necessarily a quick thing, so take notes and make conscious decisions on how you tackle it. Once you have an idea where your balance point is, it's easier to wing it
 
You are a rare type two if your concern is about losing too much weight too readily, rather than how to keep the weight off because it's so easy to put it back on. This is because, according to my understanding, many type two, insulin resistance based diabetes is about a fat storage pathway that is altogether generous! In the face of modern nutrition. And we have problems with putting fat on rather readily, rather than problems with being too slender etc. But this is a a metabolic disease, mainly at least, and we all have different metabolisms.

Invest in an ice cream maker? Homemade diabetic-friendly (ie ultra low-carb) ice cream is a treat indeed, and loaded with fats. And fats are great weight maintainers for sure. Have lots of mixed nuts to snack on. Bake lots of goodies out of nut flours. Make coconut and almond milk smoothies with that low carb ice cream. Buy keto friendly/ultra low carb chocolate drinking mixes. Mmmmmm. Lucky you!

Oh! I just realised I do that - so - lucky me too! But I don't have a problem with going too slender alas. My sick fat cells fill up in an instant.
 
As it's carbs that impact your glucose levels, I'd go with basically eating slightly more fatty food. You don't actually need to increase carbs at all unless you prefer to do so.
 
DianeSedd said:
Hi all - I've been on the very strict keto diet for about 4 months, and I've achieved my weight goal. I've also reduced my glucose readings considerably. I don't want to lose any more weight particularly , but I also don't want to spoil the good readings I'm getting on a daily basis......

Looking for any hints as to how I could maintain weight - maybe I need to add some more carbs back into the diet, but hints on how to do this whilst maintaining low carb, and not minuscule carb again welcome.

Thank you
Click to expand...

Hello Diane

I have nothing helpful to say but I share your problem. Diagnosed with T2 in May, I switched to a healthy relatively low carb diet and increased my exercise by walking my dog three miles twice a day.

I started out at 14 st 5 lbs and had a target weight of about 11 st 12 lbs. However, I am finding it difficult to maintain my weight and this morning reached a new low of 11 st 6 lbs.

I appreciate that the majority of T2 diabetics tend to be overweight, as I was myself, but so much of the literature and advice is geared up to losing weight. I have found nothing to support maintaining weight or putting it back on.

I am reluctant to increase my carbs as I see the spikes, but I am not comfortable with eating large amounts of protein and fat when there is so much conflicting advice out there. I have asked to be referred to an NHS Diabetes dietitian and am weighting for the call. However, if the NHS Diabetes Food Education session is anything to go by, then I am less than optimistic.

Regards

David
 
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