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Low-carb flu

If you are keto adapted your hypo point is set lower. Your brain is less glucose dependent.
 
Spiker said:
If you are keto adapted your hypo point is set lower. Your brain is less glucose dependent.
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That's really interesting, I'll keep that in mind. I'm not sure if my brain is keto adapted yet, I think I may need a few more days. I've ordered some ketone strips so I can see if I'm in ketosis, they won't get here for a few days though. I usually don't start feeling that my BG is low until I'm pretty low (low 4s -high 3s), but as I said, I think the drop from very high BG to very low is probably causing some of the brain fog and shakiness.
 
I didn't know that. Thanks @Spiker.

I think just wait to see what happens now.

Hope you get over it. Let us know.
 
@Sirzy

Do you hypo much?

I'm afraid that I know nothing about your particular variety of diabetes, but most type 2s never hypo.
As soon as their blood glucose drops a smidge below their personal comfort zone, their liver will access it's stored glucose and top up the blood glucose.

Unless you have a history of hypos, or your particular diabetes pre-disposes you, or you are on medication which may cause hypos, then I really shouldn't worry about them.

You hba1c is great (I'm envious :D) and blood glucose in the 3s is something non diabetics may experience daily. The bloodsugar101 website gives non diabetic blood glucose levels covering a wide range, including the high 3s.

If you are feeling wobbly and energy-less, then carbs would give you a quick boost, followed by a quick drop as your insulin tries to catch up. Not ideal. I would eat more low carb foods at your meals, or just add a few low carb snacks.

The best way through low carb flu is to stick with LC. It's usually only a few days. :)

Then, once you are in ketosis, you get to gently add a few carbs, in small steps, spread several days apart, until you find your personal carb limit (where ketosis fades). Then you know your balance of ketosis v carbs.
 
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Brunneria said:
@Sirzy

Do you hypo much?

I'm afraid that I know nothing about your particular variety of diabetes, but most type 2s never hypo.
As soon as their blood glucose drops a smidge below their personal comfort zone, their liver will access it's stored glucose and top up the blood glucose.

Unless you have a history of hypos, or your particular diabetes pre-disposes you, or you are on medication which may cause hypos, then I really shouldn't worry about them.

You hba1c is great (I'm envious :D) and blood glucose in the 3s is something most non diabetics experience daily.

If you are feeling wobbly and energy-less, then carbs would give you a quick boost, followed by a quick drop as your insulin tries to catch up. Not ideal. I would eat more low carb foods at your meals, or just add a few low carb snacks.

The best way through low carb flu is to stick with LC. It's usually only a few days. :)

Then, once you are in ketosis, you get to gently add a few carbs, in small steps, spread several days apart, until you find your personal carb limit (where ketosis fades). Then you know your balance of ketosis v carbs.
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I don't hypo in the true sense of the word, plus I don't take any meds, but I do tend to feel wobbly and foggy below four, just because I don't usually drop this low, I'm normally in the 5s and 6s.

Even adding more veggies today, I still only got up to 15g of carbs, so I'm not too worried about eating to many and could probably eat maybe 5g or 10g more.

It's interesting that you mentioned finding my personal carb limit, I'll have to try this when my ketone sticks arrive, although, to be honest, when I was LC-ing in the past, I never really went above 30g per day, and I felt great :)
 
:D

I am firmly of the opinion that we shouldn't deprive ourselves unnecessarily. ;)

So I have put some considerable effort into working out my personal carb limit. And the result of this extensive carb nibbling :rolleyes: Is that I am ok on 40 g or less if I'm inactive, and can go up to around 50-60 on a day when I walk/exercise (a lot) more.

I also tolerate a carb gram from veg much better than the same g from potato, and those much better than cereals.

So I suppose finding your carb limit is more of an art than a science, but if it means I get the odd treat now and then, I think it is WELL worth it! :happy:
 
Brunneria said:
:D

I am firmly of the opinion that we shouldn't deprive ourselves unnecessarily. ;)

So I have put some considerable effort into working out my personal carb limit. And the result of this extensive carb nibbling :rolleyes: Is that I am ok on 40 g or less if I'm inactive, and can go up to around 50-60 on a day when I walk/exercise (a lot) more.

I also tolerate a carb gram from veg much better than the same g from potato, and those much better than cereals.

So I suppose finding your carb limit is more of an art than a science, but if it means I get the odd treat now and then, I think it is WELL worth it! :happy:
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On your more active days are you just eating more veggies to build up your carbs? As I've mentioned before, I'm starting a ballet course next week and it's quite physical so I'm thinking I'll need to eat a few more carbs before I go. Although, if I'm trying to switch to ketosis should I be eating more fat instead and trying to get my energy that way?

Before I started my SIBO diet I was having an afternoon and bedtime snack, usually a bit of a treat like nuts or occasionally a mini milk, some cheese or some fruit, but as these aren't allowed on the SIBO diet (plus snacking is a non-no), I'm really restricted with my choices at the moment :(
 
Sirzy said:
On your more active days are you just eating more veggies to build up your carbs? As I've mentioned before, I'm starting a ballet course next week and it's quite physical so I'm thinking I'll need to eat a few more carbs before I go. Although, if I'm trying to switch to ketosis should I be eating more fat instead and trying to get my energy that way?

Before I started my SIBO diet I was having an afternoon and bedtime snack, usually a bit of a treat like nuts or occasionally a mini milk, some cheese or some fruit, but as these aren't allowed on the SIBO diet (plus snacking is a non-no), I'm really restricted with my choices at the moment :(
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Oh no. I never add carbs for energy. I try to live in ketosis, and trying to use carbs as a fuel source sabotages that completely. I end up feeling heavy limbed, lethargic and achy (carbs raise my insulin resistance terribly). But I am obese, and you are not, so you will probably have more flexibility than me...

In ketosis, fat is definitely the fuel of choice, with the advantage that energy release is steady, and not dependent on regular eating of snacks.

But I have no idea how your ballet course will go... True keto adaption takes 4-8 weeks, I think.
Mind you, if you've adapted before, you may be quicker this time. Until you are properly adapted you won't have access to the full, marvellous stamina that ketosis gives, and you may not be back up to the stamina you had before starting LC. I'm afraid that it is your body that sets the pace.

Have you got any keto testing strips?
 
Oh dear, things aren't looking good for my ballet...

I've asked this before, but how do people on LCHF diets keep their blood sugars from dropping, is it the protein content of the diet?

I have some keto testing strips coming in the post, should be here in a few days :)
 
Sirzy said:
Oh dear, things aren't looking good for my ballet...

I've asked this before, but how do people on LCHF diets keep their blood sugars from dropping, is it the protein content of the diet?

I have some keto testing strips coming in the post, should be here in a few days :)
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The deeper I am in ketosis, the steadier my BG.
It sits, beautifully stable, within a 2-3 mmol/l range.
Highest first thing in the morning, then nice and steady for the rest of the day, with smallish rises of less than 2mmol/l.

If I'm in ketosis, my BG virtually never drops uncomfortably low. If it does, I have invariably done one of the following:
  • Forgotten to eat one of my 3 square meals
  • Been too active before breakfast
  • Had an unusual stress event (unusually large exertion, job interview, big argument -that kind of thing)
These happen incredibly rarely. Ketosis has effectively ended the jangly recurring hypos that were the bane of my existence.

Honestly, I wouldn't stress too much about your course. You may well be comfortably into ketosis by then (when it happens, it happens quickly). And all you need to do is have a good breakfast, a ready supply of low carb snacks, and make sure you eat a rich, filling LC evening meal each day, to help fuel the next day. You may be pleasantly surprised at how well you feel.
 
Brunneria said:
The deeper I am in ketosis, the steadier my BG.
It sits, beautifully stable, within a 2-3 mmol/l range.
Highest first thing in the morning, then nice and steady for the rest of the day, with smallish rises of less than 2mmol/l.

If I'm in ketosis, my BG virtually never drops uncomfortably low. If it does, I have invariably done one of the following:
  • Forgotten to eat one of my 3 square meals
  • Been too active before breakfast
  • Had an unusual stress event (unusually large exertion, job interview, big argument -that kind of thing)
These happen incredibly rarely. Ketosis has effectively ended the jangly recurring hypos that were the bane of my existence.

Honestly, I wouldn't stress too much about your course. You may well be comfortably into ketosis by then (when it happens, it happens quickly). And all you need to do is have a good breakfast, a ready supply of low carb snacks, and make sure you eat a rich, filling LC evening meal each day, to help fuel the next day. You may be pleasantly surprised at how well you feel.
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Wow, are your BG levels really in the 2-3 mmol/l range? That seems so low, but if you feel so well on it, it can't be a bad thing :)

I'm feeling much better today, still a little tired and my legs are heavy, but better than they have been all week, I'm hoping I'm over the hump now and that I'll gradually start feeling a bit better every day.

It's comforting to know that my BG won't drop too low when I'm in ketosis. I went to bed with a BG of 4.1 last night and worried that this was too low, but I woke up at 4.7 this morning (feeling a bit groggy though). I'm wondering, could I be dropping down low in the night, then the Dawn Phenomenon is increasing it (causing the grogginess) or maybe it's just natural tiredness in the morning, or maybe I'm over thinking all this! Either way, I'm definitely feeling more human today, and strangely, I'm not having any cravings for carbs at all, which is really odd for me, I'm not even thinking about junk food at all.
 
Am glad you are feeling a wee bit better.
@Brunneria stated that she doesn't rise above 2-3 mmol at any time. Not her ketosis level.
Your bsl level of 4.2 is excellent and in normal range. I wouldn't worry about that. Just let things happen. You are doing ok.
 
Sirzy said:
Wow, are your BG levels really in the 2-3 mmol/l range?
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Brunneria said "within a 2-3 mmol/L range" so she is saying they vary by only 2-3 mmol/L from high to low. She's not saying her BG levels are from 2 mmol/L to 3 mmol/L She's saying they go up and down by +/- 2-3 mmol/L. Eg from 4 to 7, or 5 to 8.
 
Oooh, (smacks forehead!) of course! I'm noticing that my BG levels are staying fairly stable at the moment too, nothing above the mid 5s, which is great and I haven't dropped below 4 again.

I'm getting some muscle aches and weakness in my arms and legs today, no brain fog at all though. I tried a bit of exercise earlier, 10 minutes on a stepper (it's too wet and windy to go out for a walk), which has been helping so far, but I could only manage a very slow plod. I'm hoping this will pass soon as I'm usually quite an active person.
 
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