Transition from LCHF to full keto

(Annette P) #1

I was diagnosed as pre-diabetic last May. After a couple months doing the low fat/high carb diet recommended to me (but they were whole grains, lol), I realized I felt even more run down and tired than before. I had lost a bunch of weight, which was a good thing, but it felt like it was at the expense of my health.

Once I started checking my sugars, I followed advice from actual diabetics and started to drop the carbs. I started off doing “moderate carb” – about 80-100g net carbs. Then worked my way down to my current level of about 40-45g net carbs.

I’ve been doing LCHF for about 9 months or so, and my blood sugar has stabilized at about the low end of pre-diabetic. My weight loss stopped at about 10 pounds over the top of “normal” BMI – I’m 5’6" and 160 pounds. In other words, I’m just a hair shy of my goals.

I’ve read Taubes, and watched lectures online from Dr. Phinney and Dr. Hallberg. I think that going fully keto will help my blood sugars to finally drop to more “normal” numbers – fasting below 100 mg/dl would be cool. And I would like to get my weight to non-overweight status. Also, I have lingering effects from a series of concussions sustained a number of years back. From what I’ve read, keto could help with some of the memory and focus issues.

So, questions: Keto is 20g or less carbs, right? Is that net carbs or total carbs? I eat about 60g-80g of protein a day(pretty much the same as before low carb). Is that too much? Am I overthinking this?

My biggest vice is veggies. No joke, I eat way too many of them. The carbs do add up, I know. I sauteed a bunch of red cabbage the other day (in butter, so that was good). But between the cabbage (with shredded cheese), and coffee with cream, my snack cost me 11g of (net)carbs. Yes, snack. I know I need to eliminate those as well, but it’s been hard.

None of this should be hard, though. It’s 20-25 measly carbs a day (if we’re talking net). Maybe more fat. Suggestions?

(Robert C) #2

Take the guesswork out of the equation. You want to see if keto will help with memory and focus? Buy a blood ketone meter and see if 0.5 or 1.0 or 2.0 etc. makes a difference. Drop carbs more, limit protein more and add fat to move the ketone number up. Then, if you feel a benefit at some level - you’ll know what it takes in terms limiting vegetables etc. (although it may change over time).

(Troy Anthony) #3

The number of grams to shoot for would depend on your overall calorie intake, but the standard is something like 70% fat, 20% protein, 5% carb. This is a generic formula but a safe starting point. I personally get more carbs with no problems but they are all veggies for the most part. I have no problem eating huge salads covered in olive oil, nuts, and cheese. I love veggies as well and don’t limit myself with low carb versions, mostly leafy greens. I also do smoothies with veggies but add a lot of fat, like full fat coconut milk, oils, avocado, nuts, etc…Even with veggies it’s still like an 80% fat smoothie being the fat calories are so much higher. When in doubt just add more fat. I feel best when in ketosis but also getting a wide range of nutrient dense sources including plants. Everyone is different so maybe start slow on veggies and just focus on healthy fats for the first month or so. Good luck!

(Beth) #4

I’m prediabetic as well and have found lowering my carbs even more helped blood sugar, cholesterol (believe it or not!) and weight loss. I shoot for 25 net carbs a day, which tend to be about 50 total carbs a day. Like another reply, I ALWAYS have at least one large salad a day, if not 2, and focus on dark greens, esp spinach, with tuna salad, eggs, cheese, olives and a home made amazing carb free blue cheese dressing. My nutritionist told me the same macro %s - 70/20/5 - and started me off focusing on using 50 total carbs as a guide. If you are not working with a nutritionist who is Keto-savvy, do so. Also, switch to heavy cream for your coffee - delicious and NO CARBS. Keep going - my metformin dose is now lower, no sugar cravings at all, no dip in energy - life has changed. I’ll never go back. GOOD LUCK!!!

(Annette P) #5

Wow. Thanks for the quick replies.

Have been wondering if a ketone meter was worth the expense. I’ll have to seriously consider it.

That was the one thing tripping me up. I’m glad keto can be possible without drastically cutting out the green stuff. And of course, when I say veggies, I mean the above ground ones, not potatoes or corn, or other starches.

I took a look at the last time I recorded my food intake – I don’t do it all the time, and I am thinking I should start again. But, I was at 73% fat, 16% protein and 11% carbs for that day. Pretty typical day, I guess, though the act of recording tends to change my food choices, I’ve noticed. :thinking:

My triglycerides dropped like a rock just doing what I am doing now, so I can believe it. :smiley: Wish my hdl had budged (barely a point) and my ldl went up from 126 to 143. I was told (on a diabetic forum) that my ldl might just be changing over from dense to fluffy.

Hope they are right, because it’s been 6 months and my doctor wants to test it again. And she’s threatened to put me on a statin if it has gone up any more.

I’ve done that already :slight_smile: so no worries. I’m not a “habitual” coffee drinker, though I do have it often enough that I bought a pint of hwc just for my coffee and tea.

Sugar was never really my downfall, so to speak, though it really is addicting. I admit to using some substitutes (stevia, monk fruit, sugar alcohols) on occasion. Or a square or 2 of 90% dark chocolate if I am desperate.

I’ve been trying to cut down on the stevia (the stuff mixed with erythritol, not maltodextrin), as I’ve noticed it has a (minor) effect on my appetite. And maltitol… yeah, my tummy thanks me for avoiding that.

I think I’m getting there, I’m just not 100% sure where there is. Maybe I’ll know it when I see it.

(Stacy) #6

I got a ketone meter on eBay (new) The Precision Extra which does ketones and glucose for $34 free shipping. It includes glucose strips but not ketone strips. I bought those at $23.74 for 20 of them… So, about $58 for both. The strips are going to be the expense. I bet if I bought more of a bulk amount the price each would be less.

The only way to raise your HDL (non-drug) is with resistance exercise - like weights or push-ups, etc.

About this coffee issue: keep reading about bullet proof coffee? Sounds horrible - putting butter or coconut oil in coffee? Somebody tell me it tastes okay. PLEASE.

I made these AWESOME peanut butter fat bombs which were so easy to make. You can do it all with a 2 cup pyrex measuring cup and the microwave. You pour it into ice cube trays - It made 24 ice cube size pieces. Each cube is
1.2 carbs, 14g fat, and 107 calories. I think I screwed my whole keto diet up by eating too many of these things…

(back and doublin' down) #7

I’ve loved it for years! even before I knew about keto! If you like cream in your coffee, butter is just another level of dairy fat. Blend the heck out of it and it pours into your mug looking like a fancy latte.

(You've tried everything else; why not try bacon?) #8

No one answered your question about net versus total carbs. The answer is that it’s up to you. Whatever gets you into ketosis is what you should do. But remember that nutritional ketosis isn’t actually the point of a ketogenic diet. The real point is to become fat-adapted, in order to achieve metabolic health and the attendant weight normalization. So don’t obsess about your ketone numbers, as long as you are feeling good and your blood work is improving, you’re doing fine.