Bloodsugar vs ketones

(Annika) #1

I´ve been messuring my ketones and bloodsugar for a while now. Problem is not my ketones, they are fine, around 2,0. But the problem is bloodsugar. I have an average of 5,7 in the morning. It´s too high! I eat very very strikt, no coffee or stimulants, I eat resistant starch but i never get lower bloodsugar, and I don´t loose any weight either.

My intake is around 1500 cal per day. Around 86% fat, 13%protein and 0,5% carbs, that is150g fat, 52g proteins and 2g carbs.

I need help to get my bloodsugar down to be in optimal ketosis.

(bulkbiker) #2

Have you measured your blood sugar at any other time of day? If so what are the figures?
Also if your blood ketones are measuring 2.0 you are in nutritional ketosis already so don’t fret.

(Annika) #3

Yes, I´ve messured through out the day and it´s near 5,7 all the time, almost. I know I´m in ketosis but not optimal and I´m not losing any weight so something is not working as it should. Maybe I´m actually eating to much. Eating too much can also get bloodsugar up, I´ve heard. I´m a small person with a small skeleton. I weigh 58 and are 162 cm. My ideal is 52 kiloes.

(Allie) #4

Ketones of 2mmol is actually a very good reading.

(Annika) #5

Yes, it is but nothing is happening, except fer feeling really good. :slight_smile:

(bulkbiker) #6

So your blood sugar levels are completely normal and your ketone levels are great…
I’m not sure why you think you have a problem or what that problem is?
You are very close to your desired weight so it will probably take some time or it may be that your body is already at the weight it wants to be at.
That this doesn’t quite match what you want it to be may be your problem…?
If you really want to get higher ketones and lower sugars then try fasting as that usually works for me.
Sounds like you don’t have any health problems though and if you are “feeling really good” then sit back and enjoy it
Keep Calm and Keto On…

(Annika) #7

Really good answer there. I´ll try to enjoy it more. But I will not give up the fight to be where I need to be to be at my best so I´ll continue with adjustments. I´ll try fasting. Thinking 18/6 or 16/8.

(Allie) #8

The feeling good is something though, it shows what you’re doing is working. Give your body time to adjust and respond.

(bulkbiker) #9

Yes exactly I found that by skipping breakfast I lost a huge amount of weight quite quickly (then again I did have a huge amount to lose in the first place)!
I heartily recommend trying 16-8.

(Bacon for the Win) #10

what does that translate to for mg/dl?

(Annika) #11

It’s 16 hours of fasting and 8 hours when you can eat.

(Brian Chandler) #12

You may want to consider looking to body fat percentage instead of weight. People focus on weight, but once down to what is natural for the body, then body fat is a better use of focus. I noticed my weight loss slow as I reached what my body seems to like without loosing muscle. Now I’m working on my body fat percentage and looking into techniques that specifically target that.

I’m getting best results with short high-intensity-training type activities while trying to stay close to my existing loss max calorie (~1lb a week by the calc.) My thinking is that it lets the body know it’s going to still get what it needs, but that it’ll need to go ahead and start converting the fat because it’ll likely need it. Unsure how it’s going to work out, but I was probably at about 20% body fat and am now closer to 18%. My goal is around 15% or until I see my abdominals with slight definition. Do some reading on HIIT.

(bulkbiker) #13

For blood sugar multiply by 18

(Mel Soule) #14

Two suggestions from my experience.

  1. First your protein is about 1 gm/kg target ideal body weight correct? You eat no excess carbs so insulinogenicity of protein would be my first interest area. I have lowered my protein intake to less than 0.75 gms/kg lean body mass currently and FBS is 72. At 1 gm/kg lbm it was 94. All other macros were the same. Just shaved a little off the protein.
    Weight loss occured at both intake levels, but blood sugar did drop. I don’t measure blood ketones only ACAC with ketostix and always small to moderate.

  2. Flexible fasting is IMHO the secret sauce in this new lifestyle. Living with a pulsatile hormonal flow that fasting/feeding provides is as natural and ancestral as it gets. By all means play with the windows. Brian gave you excellent insight with the HIIT concept. My exercise program is all around intervals. Specifically using Tabata intervals. 10 seconds rest, 20 seconds intense. Repeat 8 sets. Also use mild hypothermia with aqua aerobics 3 days per week 1 hour/day in the pool.

  3. Finally, have a yard sale and sell your scale. It’s worthless at best for my money. The tape measure is the truth measure for metrics. I’ve plateaued on the scale but never on the tape for 9 months.

(Gale Dacalio) #15

I have found the only thing that helps me is fasting. I converted your mmol/L to mg/dl (so imperialist of me LOL.)and it is 102.6. That is somewhat high for am fasting. I was stuck in the same spot (actually worse) and what really helped me was strict keto and intermittant fasting. Also morning insulin can be higher than expected. My glucose is now lower in the afternoon. My understanding is cortizol goes up in the morning and raises glucose.I stopped checking it in the morning as I fast all day anyway. I know I wake up at 3 to 4 am every morning sweating. (My son 20 years younger says he does the same). I believe your body is burning off extra protein and sugar. It has been happening in a smaller window and less with fasting. I believe we are more insulin resistant than we believe.

(Annika) #16

Thank you all for your very interesting answers. I will definitly lower my proteine a tiny bit and start intermittent fasting, I actually started yesterday and I feel great. Someone know if pure fat is ok while fasting, I´m thinking about my coffee in the morning.

And I don´t have a scale, I can feel that nothing is happening and my pants feels the same. So I´m not a slave under the scale :slight_smile:

(Cathy) #17

It translates to 102.6

(Cathy) #18

I do not think resistant starch is part of a ketogenic diet. How does it get counted? How are you measuringketones

(Annika) #19

Blodmeassuring

#20

You might want to try lowering your fat intake a bit. Definitely eat to satiety, but you are not going to burn fat if you are eating your body’s daily requirement of fat. Bring the 150grams down and start an 18/6 schedule and I bet you’ll be amazed. Good luck and Keto on!