Am I doing this right?--need help

(Richard M Martin) #1

I have type 2 diabetes for a few years, I used to take a lot of insulin, I got up to 334lbs and decided I need to lose weight or I’m going to die soon. I’m 5’9". I got down to 250ish by smaller portions, and running everyday, this was 6 years ago. I was off insulin not taking any medications for diabetes and my a1c was 6.5…things were good.

Fast forward to now I let things slip, had 3 kids in 5 years so didn’t make time to run 5-6 days a week like I used to. 3 months ago I did an a1c and was at 10.99 holy crap. I was still 250lbs, just eating sweets and junk just in smaller portions. Doctor says we need to put you back on insulin. NO SIR…I said I’ll get back to where I need to be.

I do research find keto/LCHF/IF…I THINK OK GAME ON. So I have been doing this for 2 months and some change, I exercise lift weights, and cardio 3-5 days a week and have a desk job all day. In the first week or two good news, lost 7 lbs…last 4-6 weeks, I’m down overall 5lbs. I bought a keto meter and my keto results are between .2 and .4. I have never been above that. I’m guessing this is why I’m not losing the weight. I used to count my calories when I started stating around 1800 calories, then read I didn’t need to so I stopped. I monitored my macros back then and was doing 5-10% carbs, 25% protein and 80% fat roughly. Today I’m 246, don’t feel like I’m doing the right things so confused. Things change by day…but here is what I ate today.

Breakfast…fasting till 12:30pm
Lunch …2 pieces of turkey organic ingredients are turkey and water and sea salt, 1 piece of American cheese (I know it’s processed) 2 tblspoons of mayo and lettuce. 4 shots of espresso with 2tbs butter and 2 tbs coconut oil and a keto muffin (almond flour no sugar), 1oz Parmesan crisps
Dinner…3-4 cups of romaine, 3-4 tbs full fat ranch, hamburger patty, 1 slice American cheese. 2oz pork rinds
Done eating by 8pm to start fast.
I do drink a lot of water everyday, 8-12 cups a day

Is it harder to get into ketosis when you have diabetes?
Any help advice is appreciated…I eat the same things roughly each day and same times.

(Jeffry Lauder) #2

I’d be interested to see the nutrition breakdown, you’re probably mostly fine, but I’d bet you’re a little high on carbs. Remember this diet is about lowering insulin resistance, with the neat side effect of weight loss. Lowering insulin resistance results from less exposure. Both carbs and protein cause a significant insulin response. You need some protein for repairs, but the lower the carbs the better. Also remember that some people don’t see immediate weight loss at all, and they’re still seeing other benefits (lower a1c, smaller waist line, balanced moods among other things), so my suspicion is that you’re probably doing fine. I’d say watch the carb count, keep calm, and keto on.

(Richard M Martin) #3

My carb intake for the first month was 20 carbs total, not net per day. Since then I have changed to eat more veggies and focus on net carbs.

I’m sure my a1c is down, my numbers daily have been much better with the absence of sugar and most carbs

(Jeffry Lauder) #4

Nice! I gotta get me that muffin recipe!

I was thinking the cheese, dressing, mayo and muffin were potential sources of hidden carbs, but if you tacked a months worth at 20g, that’s unbelievable! Way to go.

(8 year Ketogenic Veteran) #5

THIS THIS!
@Hwynboy, have you begun to listen to the podcasts? If not, Start with #1. It’s basically a step by step on how to cure T2DM

(Richard M Martin) #6

I get that part…but 2 issues

  1. I’m not in ketosis at .2-.4 am I? Everything I have read says I should be .5-1.5
  2. Other people are dropping worthy like it’s a bad habit st the rate of 10lbs per month. I’m not a skinny guy so I would have expected better results. I’m thinking the issue is im not achieving ketosis at ;2-.4

Just wondering what I’m missing

Also thank you I’ll be listening to the podcasts today

(8 year Ketogenic Veteran) #7

Your blood ketone level may not be definitive of a ketogenic state when low. You may be using up your ketones with all that exercise!

Most people can “feel” when they’re in ketosis by the mental clarity, surge of energy, loss of hunger and the like. Whatever you do, don’t compare your weight loss (or lack thereof) with others. We are all so very different. No doubt your n=1 needs tweaking but you also need time. I was extremely metabolically deranged. It took time for my body to heal. I didn’t lose any significant amount of weight for several months.
KCKO

(Jane Reed) #8

Richard Martin, you’re probably not doing anything​ wrong. You may be one of those folks, like me, who loses fat slowly. Don’t look at success stories and think we are all like that. It took me 8 months to lose 20 pounds/9 kilos.

I’ve also lost my addiction to sweets, clogged sinuses that gave me periodic headaches, and an odd soreness in my feet.

(KetoCowboy) #9

It seems like what you’re doing should be working.

However, I have heard Dominic D’Agostino blame 2 culprits in cases like yours: dairy & oils.

I love dairy, so I wouldn’t start with that. But I would take a hard look at the mayo and the ranch dressing–especially if they’re made with industrial oils (soybean, canola).

If you’re already using homemade mayo and salad dressing (with olive/avocado oil), then maybe it’s worth skipping dairy for a week to see what happens.

(Richard M Martin) #10

@KetoCowboy …RIGHT ON THE MONEY…

I looked at the Mayo and the ranch…both first ingredient is Soybean Oil, Canola Oil, and Vegetable Oil…UGH!!!

Time for some changes! Thank you so much I’m sure this is hampering my ability to get to ketosis.

Additionally I love dairy as well, I have cut out all dairy (UGH even milk for my latte’s) but I can’t give up that fake American Cheese…love that stuff. Most people hate it.

(KetoCowboy) #11

I hope it helps. My keto progress accelerated after I cut the industrial oils, but correlation doesn’t equal causation.

Only you can decide when/whether to get rid of that cheese, but my impression is that stuff labeled “cheese food” usually contains hydrogenated oils. I do understand your addiction. I used to get up in the middle of the night for a quick drink of water and 2 or 3 Kraft singles.

(8 year Ketogenic Veteran) #12

These oils won’t keep you from being in ketosis, but they are inflammatory, and most of us will agree to avoid them as much as possible in our diet.

(James storie) #13

I’m with you on the lattes, every once in a while! But not milk, heavy whipping cream! If you’re not doing this, you don’t know what your missing! Also, on the mayo and salad dressings, almost all commercial brands have sugar and or high fructose corn syrup.