Miraculum's Journal, 24 May 2018

I'm 64 years old and have been a full-blown non-compliant diabetic for over 17 years now. I have complications as a result. Don't follow that path!

The good news: After less than three weeks on a LCHF regimen (even with cheats days), I've been able to reduce my weight by almost 10 pounds and my blood pressure to normal. My arthritic pain is nil. Most importantly, my average blood sugar has dropped over 80 mg/dL (from 215 to 134) to while reducing my anti-hyperglycemic and eliminating anti-hypertensive medications.

The standard dietary advice is a "lower"-carb, low-fat diet, calorie-restricted -- that most people still get from doctors and diabetes consultants -- is outdated, mostly because it's not low-carb enough. It encourages progression, rather than control or reversal, of pre-diabetes.

BTW, some professional sources say there really is no such thing as "pre"-diabetes, which is when your blood sugars consistently average between 100 and 125 mg/dL. If your blood sugar is higher than normal (i.e., over 99 mg/dL), you are having a "diabetic" response to carbohydrate and you must act immediately to prevent the onset of full-blown T2DM.

Also, the glycated hemoglobin, or "HgbA1c" test provides a better measure of your carbohydrate metabolizing capacity than does the in-the-moment snapshot of blood sugar (finger stick) test. The A1c is a measure of average BS over a three-month period. A reading of 5-5.6% is generally "pre-diabetic"; over 5.6% is "diabetic." The A1c should be a standard annual test -- more often if your readings are higher than 5.6 percent. (A simple finger stick is all that's required.)

Weight loss, if you're overweight or obese, and exercise can help you metabolize glucose more normally, but maintaining low carbohydrate consumption is the most effective way to lower your average blood sugar.

I strongly recommend viewing Dr. Andreas Eenfeldt's talk, The Food Revolution. It will give you an overview of and the rationale for the low-carb/high fat and ketogenic ways of eating (LCHF/keto) to reverse and eliminate diseases associated with metabolic syndrome. That is characterized by obesity (especially abdominal fat), Type 2 diabetes mellitus, hypertension, hypercholesterolemia, and hypertriglyceridemia. IOW, weight gain and high blood sugar, blood pressure, and blood fats.

Briefly: "Ketosis" (not "ketoacidosis," a dangerous medical condition that can afflict mostly type 1 diabetics) is the state in which you body uses ketones, produced by burning fat, for fuel instead of glucose.

Ketosis generally requires carb consumption limited to 20g or fewer per day, high fat intake, and moderate protein intake. YMMV -- Your Mileage May Vary! To help you approximate the optimum proportions of those macronutrients (macros) that will bring on ketosis, try the calculator at Rule Me.

However, it's important to note that being "in ketosis" -- or even maintaining a "very low-carb" (VLC) diet -- is not necessary to experience benefits of a LCHF eating style. Generally, you incur a "carb deficit" at less than 100g/day, and under 50g/day can be effective in controlling weight and blood sugar.

Dr.Eenfeldt also founded DietDoctor.com, a site that will provide all the information you need to get a good start on this WOE without spending one red cent -- except for buying food, of course!

I also heartily recommend the videos of down-to-earth-guy Ken D. Berry, M.D. He explains things very well and also provides tips, hints, and advice.

Many people are successful in controlling and even reversing the signs and symptoms of "metabolic syndrome" with this way of eating. Doing some research on this WOE has been essential for me to really develop an understanding. I also recommend the FS group "Keto for Beginners."

The Food Revolution
https://www.youtube.com/watch?v=l55OjWS9pEc&t=633s&app=desktop

Andreas Eenfeldt, M.D. Videos
https://m.youtube.com/results?search_query=Andreas+Eenfeldt

Eenfeldt's DietDoctor.com
https://www.dietdoctor.com

Ken D. Berry, M.D. Videos
https://www.youtube.com/results?search_query=Kendberrymd&app=desktop

LCHF v. "ketogenic" levels of carbohydrate consumption, technical in spots but very useful.
https://ketodietapp.com/Blog/lchf/Total-Carbs-or-Net-Carbs-What-Really-Counts

Losing Water Weight -- How Carbs Really Work
https://8fit.com/nutrition/glycogen-gluconeogenesis-and-water-weight/

Ketogenic Calculator (suggested for determining proportions of fat, carbs, & protein)
https://www.ruled.me/keto-calculator/

Diet Calendar Entries for 24 May 2018:
1297 kcal Fat: 114.31g | Prot: 51.62g | Carb: 17.86g.   Breakfast: Aldi Heavy Whipping Cream, Coffee. Lunch: Galbani String Cheese. Dinner: Scrambled Egg (Whole, Cooked), Butter (Salted), Gouda Cheese. Snacks/Other: Archer Farms Raw Almonds Unsalted, Savoritz Wheat Round Crackers, Butter (Salted). more...
3581 kcal Activities & Exercise: Resting - 5 hours, Watching TV/Computer - 6 hours, Sleeping - 7 hours, Reading - 6 hours. more...

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Comments 
Wonderful entry. Thanks so much for sharing. 
24 May 18 by member: cjodyssey
Great links, Thanks! Also don't forget: You Are Not Different: https://bit.ly/2I1NzSr - and "Where fat goes when you lose weight" - https://cnn.it/2GrBWU2  
24 May 18 by member: adefwebserver
Thank you so much for this post! It is chock full of good information and I appreciate the links. My daughter is just starting on Keto WOE because she is overweight and there is a family history of diabetes. My husband is "prediabetic" and his most recent A1C was 6.1 and his doctor told him to lose the weight he has gained over the last 6 months. I cannot seem to get him on board with losing the weight even though he did it about 3 years ago. I try to cook healthy meals and be supportive but it is a struggle for me as I have hyperlipidemia. I have lost weight and kept it off because I know that if I don't I will become immobilized by my arthritis. I agree with all you have said and will check out the links so I can help my family. I just want to add that the value of exercise cannot be overstated. Even just walking has helped. Thank you for the great post! 
24 May 18 by member: Gingerk65
Great post! Thank you for all the information. I can say that my experience exactly correlates this information. I have not been strictly on Keto, but I have been on a LCHF diet for 11 weeks and I've lost 26lbs so far. My A1C has gone from 10.4 to 5.7 in that same period of time, simply through diet and light to moderate exercise. My diabetic nutritionist suggested the following macros: 1800 cal; 150g carb; 50g fat; 60g protein. Even *I* knew that wasn't going to get me anywhere so I started doing my own research and found pretty much the exact information you have outlined here only I'm not so good at organizing and sharing it, like you obviously are! :-).  
24 May 18 by member: Nidoqueen
To bad we can’t get people to buy into the “ounce of prevention is worth a pound of cure” theory. Boggles my mind. 
24 May 18 by member: Kenna Morton
It would help if the food industry didn't put sugar in almost every product. 
24 May 18 by member: cjodyssey
Thanks for sharing! 
24 May 18 by member: um_autaviah
LCHF is so satisfying and I'm so happy that you've found this path!! Best wishes 💕 
24 May 18 by member: brookofmirkwood
Reading is a terrible thing. So much information out there if one takes a few minutes to read and to let it filter through the brain cells. Good resources given. Thanks 
24 May 18 by member: cstella1

     
 

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