Back on the Wagon – Day 1

Shortly after my last post in June, I completely crashed. I have several mental illnesses and succumbed to such a deep depression, that I had to be hospitalized and re-medicated (I’d gone for nearly 2 years un-medicated). I spent 10 days in the psych ward and they didn’t care that I was on a low-carb diet. I was told to eat what I was given or not eat at all, and by not eating at all, I would be put into isolation and on suicide watch. Needless to say, after two days of barely eating anything because most of the food was high in carbs, I ate what I was given. Once again, I’ve gone nearly two months one a semi-lchf diet. Today I’ve rededicated myself to the LCHF diet.

Here are the whys of it all:

  1. My bs readings have again been off the wall – low 400s most days. Today, I managed to lower my bs by 145 points by sticking to LCHF without taking any insulin
  2. The edema in my feet has been out of control. Today, for the first time all summer, I’ve had no puffy feet.
  3. The neuropathy pain has just gotten worse. Today has been my first pain-free day all summer.
  4. I’ve felt more mentally alert today. Not even my medication has over-secreted brain fog.

Today has actually been a no carb, no protein day. I’ve only had two cups of BPC with unsweetened almond milk, coconut oil and Kerrygold butter. I have to stay away from the stevia. Although it doesn’t increase my bs on its own, it does make me crave carbs. There are too many sweets and bread in the house thanks to Dad and brother, so I cannot allow anything to cause cravings.

It sucks to go through all of the “low carb” symptoms again though. The dizziness and the lethargy. I’ve got my electrolytes though, so that has helped tremendously. I also received a late evening energy boost from the fat. Hence, why I am able to sit here and write these notes.

Tomorrow, I will eat a salad with egg for my dinner meal, but only BPC before that. I want to see what happens when I add some veggies and protein back into my diet. If it goes ok, I will continue that route. If not, I will probably do the fat fast for a few more days.

 

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Update on My LCHF WOE

It has been a LONG time since I have updated this blog. The biggest reason is that I fell off the wagon for many months. Christmas broke me completely. Yes, it has been that long. Not only did my family make tons of sugary, starchy treats, but extended family and friends contributed to the mix as they came visiting. It all became too much for me with all that sugar and starch in the house and I succumbed to the Carb Collective.

I tried to get back on the WOE in January, but only half-managed. By April, it was clear that I had totally blown it. The little bit of weight that I had initially lost (11 lbs) hadn’t come back, but I was at a clear standstill. May came and went and saw my blood glucose levels completely out of control. Some days the levels soared into the 400s. I only take my basal insulin these days (slow acting) and metformin and not the fast acting insulin because too much insulin actually makes me crave carbs, and we are not talking the good for me carbs like veggies either.

So beginning yesterday, I have rededicated myself to the LCHF WOE. I have made tweaks to the diet for me because of my blood glucose levels. Here is how I am eating now:

  1. lots of raw leafy green vegetables (up to 5-6 cups per day) – a variety of lettuces, cabbages, spinach, kale, and dandelion greens (picked straight from my yard!) – I make a huge bowl of these chopped and eat a salad a couple of times a day
  2. Other raw veggies (about 1/2-1 cup per day) – cucumber, red/green/yellow/orange peppers, yellow squash, zucchini, tomatoes (less than 1/4 cup per day), onions (about 1 tbsp chopped), mushrooms – I cut these up into a huge bowl and add a mixture to my greens salad
  3. 3-6 ozs of protein per meal – eggs, tuna, trout, salmon, bacon, pork chops, small amounts of beef, and dark meat chicken
  4. I still eat some cooked vegetables like asparagus, broccoli, brussel sprouts and cauliflower, but I am limiting those to about 1/2 cup at a meal once or twice a week.
  5. I am getting my fats from HWC in my coffee, MCT oil (I use this for a salad dressing with ACV), coconut oil (for frying and sauteing), fatty meats and small amounts of grass-fed butter.

So far I am eating a lot of salads with protein added. I do plan to eat some soups later on this summer as the vegetables start coming in from the garden. The biggest change that I have made is eating more raw veggies and only a moderate amount of protein (too much spikes my bs levels). I am keeping the fats still fairly high, but not consuming as much dairy as before – just the HWC in my coffee and the small amounts of grass-fed butter.

How has this affected my BS readings? Well, on May 30th my BS (at its highest) was 404. Yep, that was before I rededicated myself and the last bad carb I ate was a chocolate cookie. Today, after eating the raw salads for a couple of days, my BS reading was 179.

I am not aiming to lose weight this time around. If it happens, then I will celebrate. I grew too frustrated before when the weight didn’t come off as it was for everyone else and that is why I went off of the diet.  My main goal now is just to keep my blood sugar levels down.

using your glucose meter as a fuel gauge

Fascinating article for anyone who is insulin resistant, diabetic, and following a LCHF diet.
Comments are disabled. Please visit Optimising Nutrition to leave a comment. Thanks!

optimising nutrition

  • While reducing carbohydrates is the first priority, high blood glucose levels and insulin resistance can also be a sign that you are eating too much and / or too often.
  • You can use your blood glucose meter as a fuel gauge to help you understand whether your hunger is real and refine your meal timing.
  • Delaying your next meal allows your body to use up the glucose in your blood.
  • Intermittent fasting will allow your the glucose in your blood stream to be replenished from the glycogen stores in your liver and muscle and allow energy to flow from your fat stores.
blood glucose action
>  7 day average, well slept and low stress delay eating and / or exercise
< 7 day average if hungry, enjoy nutrient dense foods that align with your insulin sensitivity
< 73mg/dL (4.0 mmol/L) eat higher insulin load foods if hungry and delay exercise

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This approach…

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Frustration Abounds (Venting)

My little fiasco over the holiday has had enormous negative results. Prior to Thanksgiving, I had lost 19.5 lbs. I ate that small slice of pie and had to go back on the insulin to counteract it (and have remained on the insulin because my BGLs are all over the place again). As a result of the insulin, I have been craving food like crazy and even though I have stuck to eating only LCHF foods, the eating has been constant. I am hungry all the time, no matter how much fat I consume during the day instead of reaching for carby things or extra protein.

Today I weighed myself and the result of that pie and needing insulin again: a gain of 9 lbs. *headdesk* 9 lbs in 8 days. I am so pissed off at myself for eating that damn piece of pie. So pissed that I needed insulin again. So pissed that insulin makes me so damn hungry and I eat uncontrollably. I own up to the fact that I did this to my body… made it so damn insulin resistant… from years and years of eating crap and then eating the standard diabetic diet when I first found out I had diabetes. I wish I had learned about LCHF/Ketogenic eating back 20 years ago. I wish, I wish, I wish.

==end of venting rant==

Okay, so now that I know of the consequences, I know what taking insulin does to me, I know about the uncontrollable hunger, and I’ve owned up to my mistake and sufficiently berated myself for it, it’s time to move on. It’s time to go back on plan.

  • no more cheats
  • no more insulin
  • back to eating fats and moderate protein
  • no more carbs except the few in green veggies and avocados

I can do this!

 

LCHF Week 14 – Health Observations (Nov. 26 – Dec. 2)

It’s been 2 weeks since my last update. I fell off the wagon a bit (went out of ketosis) during the Thanksgiving weekend because I indulged in a small slice of chocolate pudding pie. It was bad. Caused my BGLs to go into the 300s and stayed high for about 5 days. I’ve learned my lesson well. And as a result, I’ve had to go back on insulin. *sighs* Oh well, we live and learn and this is a learning experience! Onward to the updates:

  1. I’ve decided to give up the BPCs. I love them, I really do, but I’ve decided to get my fats from real foods instead of just eating pure fat. So I am upping my intake of avocados and olives. I will still be using coconut oil and butter, but in my cooking only.
  2. I am keeping my protein at around 50 grams per day because too much keeps spiking insulin and increasing my BGLs. As a result, I have been eating less fish because it is so high in protein and lower in fat. The only exceptions are tuna, trout, salmon and sardines. However, I am limiting these to about 3 grams servings. I will be adding pork and beef back to my diet, but again at only 3 grams servings. Eggs are still my best friend and I eat 2-3 of these at a meal.
  3. I am avoiding the scale. It’s not that I am not losing weight, but I have learned that my weight shifts quite a bit. Some days I am down 2-3 lbs, other days back up again. This is a motivation-buster. Instead, I am measuring my waist. Down 4 inches! I read somewhere that each inch is about 5 lbs of weight loss, so yes, I am down 20 lbs. I was able to get back into some clothes that I haven’t worn in about 3-4 years and that is a motivation-enhancer!
  4. My energy levels are still high, my mood enhanced, my brain is sharper, my eyesight is great and especially the night vision, hair and skin still soft and shiny, pain in my body still greatly reduced… so all systems are a go!
  5. Constipation has not been an issue since I add psyllium husk to my diet. I plan to add chia seeds to my diet soon (with coconut milk, yum!) because of all of the great benefits I have read about them in regards to fiber.
  6. I am drinking much more water and green tea these days. Giving coffee a slight rest (still having 1-2 cups per day though).
  7. Sleep is still a bit of an issue for me. Some days I sleep well, others not so well. I have cut out all caffeine after 4 pm and this does seem to help some. Now if I can just get on a regular sleeping pattern. That is the hardest part.
  8. I am still having some issues with the neuropathy in my feet, but this does seem to be improving. I started taking my B-vitamins at night which seems to be helping.

Well, that about does it for this update. On a good end-note, one of my cousins came to visit recently and he said he could tell a definite change in my weight and overall health. Yay! A big score there.

 

LCHF Week 12 – Health Observations (Nov. 11 -18)

(Note: just a quick comment… WPs new format SUCKS!)

Okay, now that I got that out of my system, time to move on to what’s really important. I realized today that it has been 5 weeks since I last updated this blog about my weight loss and health on the LCHF WOE. It’s amazing how quickly the weeks pass by. During some of that time, I was experiencing computer problems and had to have my laptop put in the shop, but that is enough of the excuses. Truth is, I simply had little to report. So time for a little catch up:

  1. I’ve lost 19.5 lbs and 3 inches off of my waist.
  2. I’ve had to eliminate the following from my diet because they increase insulin and cause higher BGLs: all dairy (except butter and HWC) and stevia (the last of anything sweet I will ever have, sadly).
  3. I am still keeping carbs under 20 grams most days, but occasionally they do go up to around 25 grams without adverse issues. The overage is usually due to eating an extra 1/2 an avocado a day though and not because I’ve added anything starchy or sugary to my diet.
  4. I have cut my protein intake way back. I was averaging around 70-80 grams of protein per day and now I try to keep protein at or slightly under 50 grams a day. I’ve come to realize that protein also causes insulin to rise as well as my BGLs. That whole protein breaking down into glucose thing.
  5. I have increased my fat intake from around 95-100 grams per day to around 120-130 grams per day.
  6. My macros look more like 80% fat, 15% protein, 5% carbs now.
  7. I am still tracking my foods on FatSecret.com every day.
  8. I still follow an Intermittent Fasting schedule on most days (usually a 16:8 or 24 hr) with periods of Full Fat Fasting (FFF) days (where I consume only BPC and water for several days), and I have attempted 2 longer term fasts, both ending only after 36 hrs of non-eating. I hope to change that soon as I do want to eventually do a 7-10 day extended fast.
  9. I am still struggling with high BGLs; however, I am still off of the insulin and do not plan on going back on it. I cannot understand why doctors give T2D insulin when their bodies are riddled with insulin and THAT is the issue. They should instead be teaching diabetics how to resolve insulin resistance instead. But, that is for another day’s rant. I am hoping that the current removal of stevia will help correct this issue.
  10. I was having issues with constipation, but since adding the 2-3 days of FFF to my schedule, those days are in the past.
  11. Energy levels are still great (unless my BGLs are extremely high). Skin, hair, nails, etc. are still doing well. Night vision is amazing and day vision is okay so long as BGLs aren’t too high. Sleep is going well and I am usually getting between 7-9 hrs of sleep per day.
  12. I’ve added weight training, Qi Gong stretches, and short walks to my exercise routine. So far, so good.

Well, that about wraps things up. This has been a constant learning experience for me and I know there is still so much more for me to learn. Every day is a new challenge and I am just rolling with it. I have no plans of ceasing, although there are days that I do get a bit discouraged. Mostly because of my BGLs though.

LCHF Week Seven – Health Observations (Oct. 8 – 14, 2015)

I’m a bit late in posting this, but there aren’t too many things to report this week.

  1. I’ve lost 14 lbs and 2 inches off of my waist so far.
  2. I’m struggling with finding a good balance of carbs and proteins because my BGLs are all over the place. A good example of this is three days ago, I ate a hamburger patty and my BGL spiked 20 points, but yesterday, I ate some cabbage and meatballs with rice and tomato sauce and my BGL only spiked 10 points and then came back down easily. I’ve been doing extreme low carb, like under 5 grams each day for about 5 days with BGL spikes and yesterday I had 27 grams with not much of a spike. I don’t know what the hell is going on.
  3. I’ve quit caffeine (coffee and tea) because I noticed it was spiking my BGLs and preventing me from sleeping very well. Sleep has improved as a result, but man do I miss coffee!
  4. I will be attempting another long fast because it did help lower my BGLs and I had a significant weight loss because of the last one. Will be buying some bone broth from Amazon (only place I can find it) and will be using it this time. Will probably begin the fast around Wed of next week and aiming for 5 days this time.
  5. All other things are consistent: very few aches (just upper back), hair and nails are doing well, skin still soft, blood pressure still doing well, neuropathy in feet still improving, eyesight doing well, especially night vision, mood is good and my mind is clear.
  6. Constipation has been a mild issue this past week. Went 4 days without a BM, then the next evening, whoosh! Will be buying some Milk of Magnesium in case this happens again. I just feel so horribly bloated if I do not have a BM every day or every other day.
  7. Per Dr. Fung’s advice, I will be adding some fiber to my diet. Going to use psyllium husks and see how that works for me.
  8. I am still off of insulin. My BGLs are ranging from 135-219 at the highest. Averaging 155-165 for fasting morning numbers. I am trying to let this play out without resorting to the insulin. Hoping as I continue to lose weight, the BGLs will come down.

Well, that’s all for this week. Onward to week 8!