HI! I recently asked about this but I am looking for more ideas/answers. I recently started checking my glucose and ketones to see what food does what to me. I read that you should aim to not have spikes more of 30 points. I noticed that when I drink coffee my glucose goes from 70’s- 90’s to 170’s -200 so I started experimenting to see what was causing that. This is the only time that this happens. When I eat my dinner at 3p the spike is no more than 13 points. I wake up at 4am with glucose of 70-90’s and used to drink the coffee by 5 am, so I thought of drinking it by 8am when I eat breakfast and when it says that it is the time you have a spike of cortisol that makes glucose to spike. Today, I ate scrambled eggs with cheese and half of a sausage and tried decaf coffee to see if the caffeine was the problem but it went from 80 to 166 when I measure at 1 hour threshold. 2 hours and 1/2 later it went to 90. All my glucose tests are from 70-90 by the 2 hour mark. Now the problem with all of these is that when I measure my ketones in blood I only see them after dinner and they last only an hour because when I test at the 2 hour mark they are back to .3 and going down to 0 and when I wake up after having no food since dinner I have no ketones. I know many people say not to measure ketones but I am doing all of these testing because I have been stuck in the same weight for 6 months and I am trying to find what is cause this plateau. Since I wake up, until I eat my dinner I do not see any ketones and since I am not losing I don’t know if it is because of the spike in the morning that kick me out of ketosis or what the heck is going on. Any input?
Food and glucose spike
30 is far from a spike, it’s a transient rise. Even if it was 50-60-80, doesn’t really matter depending on what you ate. What’s far more important is how you come back down to normal in a good amount of time. The ketone levels don’t really matter at all unless you’re managing a medical condition that actually benefits from high ketones.
Easy, you consume more than you burn. Do you track? Workout?
I have a CGM and love to intermittent fast. My CGM jumps all over the place even when I am not eating or drinking anything. Phone ringing, shopping, getting excited for a program…it can jump a lot with no food at all on board.
So, I ignore any one reading on a food, and look at how I react over time to that food. Pretty much, it’s fine if it is protein and fat. I only enjoy looking at ketones for entertainment value while I’m fasting.
How do you feel about IF? I feel that no snacks, skipping breakfast daily, and then skipping lunch a day or two per week too is helpful.
I do track, no workout. But how is it not important if when the glucose go up then you are not burning fat? I woke up at 4am today and at 9a took my coffee and an hour later my glucose is 181. I drink my coffee with unsweetened almond milk, stevia and today I used decaf, I had not eaten anything else and before the coffee the glucose was 86.
I have been trying many things to see why I am not losing weight. I was fasting and eating once a day but in terms of weight it did not move. In another post some people told me to try eating more since they thought I was eating too little and I did this week and now I went up 2 pounds and the only thing I changed was adding breakfast which was 2 eggs, spinach, kale, half a sausage, onion, pepper. So I am lost.
Are you accounting for the carbohydrate in the almond milk?
Personally, I can enjoy heavy cream (from a cow) in my coffee, but I really prefer it black.
You can’t judge anything in a week!
Long haul… that’s the only way to know what is or is not working. And your scales are not your friend while you are checking so frequently. Put them away for now.
Please try sticking with something for 2-3 months. And relax. It’s a process.
Sorry, but that’s stupid dogma on the keto side of things, we have just as much of it as the SAD eaters…sadly. Do you really think your glucose going up means you can’t burn off fat? The overwhelming amount of people that lose fat, and lots of it, don’t do it eating low carb or keto. What we burn is a spectrum, not one or the other. With keto we push it towards fat mainly, but we still burn carbs just as carb eaters still burn fat.
OK, so what are your current stats and what are you (averaging) for Cals, Fat, Carbs and Protein daily? Without working out, how much physical activity are you getting in daily? Do you know what your last A1C was and have you ever had an LP-IR score taken?
is 4.5
I am a teacher so when I get home I just want to sit and relax so I have not done any exercises
You are lucky, I have try with heavy cream but it is just like bitter I don’t know there’s something I can’t stand. and black meh!
Easy, you consume more than you burn. Do you track? Workout?
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Hum… I track my food and I mostly get to 1200 cal. Although, I started to eat more for the past week and went up 2lb with 1500-1700 cal
Do you know what your breakdown is? As far as Carbs/Proteins/Fats? How you got there matters… That’s not a lot at all total, almost half the “normal” dietary intake, that combined with not being active basically just screams down regulated metabolic rate.
300-500cals is way to much to add at once, you can do it, but you’d absolutely gain. Wouldn’t all be fat, but you’d definitely notice it on the scale.
So you added 300-500 calories at once to your insanely low calorie diet, rather than the 100 calories advised, tried it for a week, and changed it again. There’s really no point anyone trying to help you because you’re ignoring the advice your given and constantly changing things so no, you won’t see results because you’re stuck in starvation and refusing to do what is necessary to heal your body.
I have no changed again, I have been doing breakfast which I did not do before
Why do you say that? my doctor was the one who told me to do 1200 cal. I have been doing keto for almost 2 years she has been telling me to go down on calories after a certain time, last time she told me 1200 and then after a while I just got stuck on the same weight
If you are getting 10% of your calories as carbohydrate, that’s 120 / 4 = 30 grams of carbohydrate. If you are not seeing the results you want from a ketogenic diet, that may be because 30 g/day is too much. Try cutting your total carbohydrate intake to below 20 g/day, total.
Our individual carb tolerance depends on how insulin-resistant we are. The greater our insulin-resistance, the lower we need to keep our carb intake, in order to keep our insulin low. Our insulin lever acts as a switch. Below 25 μU/mL or so, fatty acid metabolism and ketogenesis are encouraged; above that level, insulin instructs the body to metabolise glucose and store fat.
Protein has an effect on insulin, which is one of the reasons that a ketogenic diet is not supposed to be a high-protein diet, although we also don’t need to fear protein, because Bikman and his team have shown that when we eat protein on a low-carbohydrate diet, the increase in insulin is matched by an increase in glucagon, which keeps the body in a state conducive to ketogenesis and fatty-acid metabolism.
You can replace the energy that used to come from carbohydrate by increasing your fat consumption, because dietary fat has very little effect on our insulin level—just enough to allow us to assimilate it (we known that insulin is essential to life, because Type I diabetics starve to death without it; we just don’t want the damagingly high insulin level that results from too much dietary carbohydrate). So we can safely meet our body’s energy needs by eating fat. And in fact, fatty acids can be metabolised without damaging the body, whereas glucose metabolism causes oxidative damage and damage from advanced glycation end-products.
Bikman sums all this up as “control carbohydrate, prioritise protein, and fill in with fat.”