Been doing keto for 4 days

(Ryan) #1

I have been on keto for 4 days now, and I am a type 2. Even with keeping strict on my carbs my blood sugars stay between 150 and 180 each of the last 4 days. I have not been exercising though. Any suggestions?

(B Creighton) #2

Hi Ryan, welcome back
I wouild not immediately go high fat, unless you have tested your fasted insulin and know it is low. If it is not, it is going to cause you to put any fat you eat on. It may take awhile to get that baseline insulin down. To help with that I suggest eating goat yogurt for breakfast. It is somewhat high in MCTs which will “force” you to make ketones, which will encourage lower insulin, and also help you into ketosis. Also using virgin coconut oil to cook with will do the same because it has MCTs. I actually make my own salad dressing with MCT oil, balsamic vinegar and herbs, which helps supercharge my salads as a keto-making, fat burning side dish.

You can also try supplementing with berberine, which can help lower blood sugar. Also, you can try consuming some allulose, which may block sugar receptors in the body. If you are not eating any carbs, that sugar is being made by your liver. To make it, it is probably using fat, so that is good, but yeah, you definitely have type 2 with sugar that high. And you probably either have really low insulin or insulin resistance or both. It is critical for you not to take in any added sugars other than maybe allulose, if it happens to lower your blood sugar. Sounds like you may have to try to regenerate your pancreas. Your spleen may be crucial in this effort. This will probably take awhile… ie you will need to be patient.

(Joey) #3

You’re off to a great start! I would keep things very simple… don’t overthink this. (and 4 days is simply too short to draw any conclusions).

Keep those carbs extremely low. Instead you need to eat sufficient protein and do NOT shy away from fat. It will prove to be your primary source of energy as your body adapts … which can take weeks, not days or hours.

In the absence of carbs, if you do not eat sufficient fat (and protein), your body will begin to shut down your metabolism as a self-protective response. This is not helpful and could postpone your beginning to enjoy the benefits of going keto in the first place.

Fat is your new friend. Do not be afraid of it. Eat to your satiety and trust that your body will make the proper adjustments in due course. This is how countless Type 2 diabetics have reversed their condition. It is hard to imagine that you are somehow an exception to the same biochemistry that has cured so many others.

Your immediate issue is to address your T2D. Losing weight is a secondary issue, which will take care of itself to a large extent if you keep off the carbs.
:vulcan_salute:

(Cathy) #4

Good for you for taking a positive step for your health. If you were to share your menu, it might help reveal any stumbling blocks to keto.

#5

Yes, be patient. You can’t expect much in 4 days, you’re just now hitting real carb depletion, and without exercise that whole thing happens even slower.

Are you tracking what you’re eating? Most people think they’re ok when they’re unintentionally self sabotaging. Also, fix the exercising part, getting active, lifting weights if possible, putting on muscle is crucial not only to good sugar control, but health and longevity.