How To Easily Track Your Glucose Ketone Index (gki) On Your Ketogenic Diet
Tracking ketone levels is a large part of success on the ketogenic diet. It helps you know how far you are into ketosis and where we might need to make changes. But did you know that there’s an even better way to step it up a notch? The glucose ketone index is a simple calculation that allows you to find out how ketosis works best for you individually. Without it, you could be in full, high-level ketosis yet still not getting the full benefits. In this post, we’ll be looking at how to easily track your glucose ketone index for different aspects of health along with your ketogenic diet. Basics of the Glucose Ketone Index Here’s what you need to know about the glucose ketone index (GKI): Researchers have used the index in studies on the ketogenic diet, fasting, and more. Additionally, it has been used for tracking changes and progress regarding weight loss, athletic performance, management of metabolic diseases like type 2 diabetes, and even cancer treatment. Now that we’ve covered the basics of what the GKI does, let’s talk about how you can use tracking it to your advantage. Tracking Your Glucose Ketone Index What’s so special about the glucose ketone index is that it lets you track both glucose and ketones at the same time, taking into account how they work together. It’s a way to know your optimal state for addressing all sorts of health conditions. Tracking this number benefits you over simply measuring ketone levels. That’s because even if you’re deeply in ketosis, you could still have high blood glucose levels that throw things off and affect your health. Essentially, it gives you a more full picture of your metabolic health. The numbers you can expect to target depend on your intentions for being in ketosis. Is your goal weight loss, better overa Continue reading >>
Is Your Fasting Blood Glucose Higher On Low Carb Or Keto? Five Things To Know
This past spring, after 18 months of great success on the keto diet, I tested my fasting blood sugar on my home glucose monitor for the first time in many months. The result shocked me. I had purchased the device, which also tests ketones, when I was diagnosed with pre-diabetes in the fall of 2015. As I embarked on low-carb keto eating, I tested my blood regularly. Soon my fasting blood sugar was once again in the healthy range. I was in optimal ketosis day after day. Not only that, I lost 10 lbs (5 kg) and felt fantastic — full of energy with no hunger or cravings. Before long I could predict the meter’s results based on what I was eating or doing. I put the meter away and got on with my happy, healthy keto life. When my doctor ordered some lab tests this spring, I brought the meter out again. While I had no health complaints, excellent blood pressure and stable weight, she wanted to see how my cholesterol, lipids, HbA1c, and fasting glucose were doing on my keto diet — and I was curious, too. To check the accuracy of my meter against the lab results, on the morning of the test I sat in my car outside the clinic at 7:30 am, and pricked my finger. I was expecting to see a lovely fasting blood glucose (FBG) of 4.7 or 4.8 mmol/l (85 mg/dl). It was 5.8! (103 mg/dl). What? I bailed on the tests and drove home — I didn’t want my doctor warning me I was pre-diabetic again when I had no explanation for that higher result. The next morning I tested again: 5.9! (104). Huh??? For the next two weeks I tested every morning. No matter what I did, my FBG would be in 5.7 to 6.0 (102 to 106 mg/dl), the pre-diabetic range again. One morning after a restless sleep it was even 6.2 mmol/l (113 mg/dl). But my ketones were still reading an optimal 1.5-2.5 mmol/l. I was still burnin Continue reading >>
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Checking Blood Sugar And Ketones
Checking blood sugar and ketone levels regularly on a restricted ketogenic diet for cancer is an important part of reaching and maintaining the target blood sugar and ketone levels recommended for slowing cancer growth. Here's how to do both, step by step: Getting Started: Calibrate the Ketone and Glucose Meters You'll only need to do this step when you start a new box of ketone or glucose strips. There will be a plastic calibration tool included with the new Ketone strips. Plug the calibration strip into the Ketone meter and wait for it to confirm the calibration numbers. Once that is done, the meter is ready to use. The glucose meter will also have a calibration strip, so if you are starting with a new box, do the same thing with the glucose meter. A separate glucose meter is not required, as the Precision Xtra meter can check both glucose and ketones, but I just happened to already have a glucose meter, so I use it. Now that both meters have been calibrated, we are now ready to take a blood glucose and blood ketone reading. For the glucose test especially, your hands must be clean and dry. Using warm water to wash your hands will make the blood flow better. Since you will be washing your hands and don't want to contaminate them afterwards, get the strips ready first. This will also ensure that the meter doesn't shut off before you can get the strip out and insert it. Open one of the individual ketone strips and take the strip out. You can just place it on top of the meter until you are ready to insert it. Do the same thing with a glucose strip. Using the lancet tool which comes with the Ketone meter, prick your finger and squeeze out a small drop of blood. Now insert the glucose strip into the meter and wait for the indication it is ready to test. Then touch the end Continue reading >>
Can A Ketogenic Diet Cause Hypoglycemia Or Low Blood Sugar?
Short Answer: It can but usually only in the first few weeks of keto and usually in only the most insulin resistant. Your Old Diet Before we get into how hypoglycemia is possible with a ketogenic diet, let’s review what happens with your blood sugar levels when you start a ketogenic diet. While you were eating your traditional high-carb Standard American Diet, you were training your body to produce a large amount of insulin with every meal. This insulin was important because the high levels pf blood glucose your diet was producing was toxic to your body so your body had to get that sugar out of the blood stream and into cells where it could be used as fuel or stored as glycogen of triglycerides. Your New Diet Now let’s look at what happens when you start a ketogenic diet. Your body continues to produce the same amount of insulin when you eat which should cause your blood sugar levels to drop so instead, your body begins to pull sugar out of all the nooks and crannies in your body where it stored it. The first reservoir to be tapped is the glycogen stored in your muscles. This stock of sugar is large enough that you can potentially go several weeks with normal blood sugars on keto but eventually those stores run out and that’s when things can get a crazy. Now for most people, by the time the stores of sugar are depleted, your body has already begun making a few of the necessary changes to your metabolism to run on fat and the feeling of being “run down” or what is sometimes called the “Keto Flu” only last a few days. The body makes the transition over to running on stored fat and ketones and you are off to the races but for a few people, especially the really insulin resistant ones, you can start to feel the symptoms of hypoglycemia. Symptoms of Hypoglycemi Continue reading >>
Blood Sugar Levels In Ketosis—part I
Welcome to Keto Sister. Summertime for me means that my children are sometimes at summer camp, Vacation Bible School, visiting with friends, or most often home with me. Due to the inconsistency of their schedules, my posts have been inconsistent in recent weeks. Forgive me! The minute school starts again, I can resume weekly posts. Some weeks, my posts may increase to two because I have a lot to say. Over the next two weeks, I want to discuss a topic that effects many of those who follow a ketogenic (keto) diet for different reasons: blood sugar levels. Some encounter high or low blood sugar levels before eating keto, and it is why they decide to reduce carbs in the first place. Others may encounter one of these after being in ketosis for a while. Today I want to introduce a few terms to explain in laymen’s terms what blood sugar is, ideal levels, and what can happen when it is either too high or too low. What is blood sugar and what does it tell us? According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), blood sugar is the sugar found in your blood (2017). It comes from the food in our diets and is one of two fuel or energy sources for the body. The body works hard to maintain homeostasis in the blood and does not like anything to be too high or too low. When blood sugar levels are one or the other, the body works to return the level to what appears to be its preference. Because blood sugar levels that were either lower than 81 or higher than 108 miligrams per deciliter correlate with increased risk of death (Balkau et al., 1999), this range is considered ideal for those who eat carbohydrate-based diets. To date, I could find no scientific studies on ideal or even normal blood sugar levels among those on a ketogenic diet, though stu Continue reading >>
Blood Sugar And Ketosis
Diabetes Forum The Global Diabetes Community Find support, ask questions and share your experiences. Join the community benjo123456 Don't have diabetes Well-Known Member Hi. Sorry about all the questions, but I can't find the answer elsewhere on the internet: What happens to our blood sugar reading if we are in ketosis and adjusted to fat burning? Will it simply settle on a level and then stop there, or will the ketones we produce naturally raise blood sugar levels? usually hovers around 4-5.5mmols BG, sometimes* lower depending on activty anything above <0.3mmol ketones u will be in the start of ketosis diamondnostril Type 1 Well-Known Member Hi. Sorry about all the questions, but I can't find the answer elsewhere on the internet: What happens to our blood sugar reading if we are in ketosis and adjusted to fat burning? Will it simply settle on a level and then stop there, or will the ketones we produce naturally raise blood sugar levels? Blood-sugar levels will generally stay a bit lower than what is considered to be "normal", when in dietary Ketosis. Gluconeogenesis (release of Glycogen from the liver) will keep the blood-sugar levels up to where the body needs them to be, in the absence of much dietary Carbs. The attached file is an excerpt from "The Ketogenic Diet" by Lyle McDonald, a very big and thorough book about the topic. I have found this book extremely useful. If you have lots of questions about the Keto diet then perhaps it's useful to you too? I have the book as a PDF file if you'd like me to send to you. Let me know if so. Continue reading >>
What Are The Optimal Ketone Levels For A Ketogenic Diet?
If you’ve just started a ketogenic diet, then you’ll know that it can be really tough to figure out if you’re doing keto right. Am I eating too many carbs? Too much protein? Should I still be feeling tired? When is the fat burning supposed to start? It’s confusing, and one of the most confusing aspects is what your optimal ketone levels are supposed to be. Unlike most other diets, the ketogenic diet is designed to put your body into a state of ketosis in order to get your body to start burning ketones instead of the glucose that it usually burns when you eat a high carb standard American diet (SAD). But to know whether you’re in ketosis and whether your body has enough ketones circulating for you to use as energy instead of glucose, you have to measure your actual ketone levels and then determine whether they’re high enough for you to be reaping the benefits of the ketogenic diet. If you’ve tried searching for this information already, then you’ll know that there’s some controversy depending on which expert you follow. So in this article, we’ll tell you exactly what the different experts are suggesting are the optimal ketone levels as well as give you recommendations for what ketone levels you should be aiming for depending on your goals with a ketogenic diet. A Few Quick Notes Before We Start… If you’re looking for signs other than testing your actual body ketone levels as to whether you’re in ketosis or not, then please check out this article instead that provides you with signs you’re in ketosis. If you’re a type 1 diabetic, then this article is not for you and the optimal ketone levels suggested below are not applicable to you. Please check out the tons of other ketone level articles on the web to ensure your ketone levels do not reach Continue reading >>
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Common Concerns About Low-carb Dieting And Hypoglycemia
I magine that you’re a few days into your low-carb diet and when you suddenly you begin to feel “off”. You’re experiencing “brain fog”, light-headedness, weakness, and mood swings. Thoughts race through your mind. I don’t feel right…could I be hypoglycemic? Oh no, my blood sugar is low. Maybe, I should drink some fruit juice… STOP! Hold it right there! There is a better solution, but first, let’s try and figure out what may be the cause. Why am I feeling this way? When I hear someone say that they are hypoglycemic, I often raise an eyebrow. It is possible for some to experience episodes of acute hypoglycemia, or low blood sugar, but that term gets tossed around more than a hot potato. In fact, the medical field uses a variety of values in glycemic control as cut-off points in order to define hypo- or hyperglycemia. The cut-off values aren’t clear-cut. If you have a true underlying medical cause, such as diabetes, or some other condition, then this article isn’t intended for you. This is for the rest of the population, most of whom may not even know what a common fasting blood glucose range is. When one begins The Carb Nite® Solution, Carb Backloading™, or any other low-carb diet, there are some foreign physiological changes that can occur, and it is normal to be concerned or aware of these shifts. The “feeling” that you’re experiencing may indeed be a drop in blood sugar. Even if it’s within the normal range, you may experience the symptoms of hypoglycemia. However, there could be other reasons that you aren’t feeling optimal. Improving metabolic flexibility to use fats for fuel, namely the rate at which fat oxidation adjusts to high fat intake, can vary[2-4]. You could also be experiencing a shift in electrolytes. That being s Continue reading >>
Diabetes & Ketogenic Diet: Can You Manage Your Diabetes On A Ketogenic Diet?
In this article we will cover what a Ketogenic diet is and if you can manage your diabetes while on this diet. Ketogenic diet for diabetics is a highly controversial topic, but we will break down everything here for you! As a Certified Diabetes Educator (CDE), I have to tell you from the start I will have a biased view here. Sorry, but I feel that I need to be completely honest right up front! I will however, present all the evidence that is available currently on the subject. As a CDE, I have been taught to follow the American Diabetes Association Dietary Guidelines for Americans which is low in carbohydrates, high in fiber, with fresh vegetables, fruits and whole grains. The Ketogenic Diet this article will be discussing is much lower in carbohydrates, in order to promote the state of nutritional ketosis, or the fat burning state for weight loss. What is a Ketogenic Diet? The Ketogenic Diet is a low carbohydrate diet, consisting initially of less than 20 carbohydrates per day. Not per meal, yes, you heard me correctly, per day. It is not for the faint of heart and yes I am writing from experience. Of course I have tried it! Hasn’t everybody in America at some point who has wanted to lose weight? Does it work you ask? Of course it does! The problem is how long can you keep it up? Your body uses the carbohydrates you eat for energy, so if we restrict how many carbohydrates we eat, the body has to get its fuel source from fat. A byproduct of this fat burning state are ketones which are produced; this is called nutritional ketosis. You can determine if you are in this fat burning state by purchasing urine ketone testing strips from your local pharmacy. The Ketogenic Diet with Diabetes Some precautions must be made clear; this diet is not appropriate for people with any Continue reading >>
How The Ketogenic Diet Works For Type 2 Diabetes
Special diets for type 2 diabetes often focus on weight loss, so it might seem crazy that a high-fat diet is an option. But the ketogenic (keto) diet, high in fat and low in carbs, can potentially change the way your body stores and uses energy, easing diabetes symptoms. With the keto diet, your body converts fat, instead of sugar, into energy. The diet was created in 1924 as a treatment for epilepsy, but the effects of this eating pattern are also being studied for type 2 diabetes. The ketogenic diet may improve blood glucose (sugar) levels while also reducing the need for insulin. However, the diet does come with risks, so make sure to discuss it with your doctor before making drastic dietary changes. Many people with type 2 diabetes are overweight, so a high-fat diet can seem unhelpful. The goal of the ketogenic diet is to have the body use fat for energy instead of carbohydrates or glucose. A person on the keto diet gets most of their energy from fat, with very little of the diet coming from carbohydrates. The ketogenic diet doesn’t mean you should load up on saturated fats, though. Heart-healthy fats are the key to sustaining overall health. Some healthy foods that are commonly eaten in the ketogenic diet include: eggs fish such as salmon cottage cheese avocado olives and olive oil nuts and nut butters seeds The ketogenic diet has the potential to decrease blood glucose levels. Managing carbohydrate intake is often recommended for people with type 2 diabetes because carbohydrates turn to sugar and, in large quantities, can cause blood sugar spikes. If you already have high blood glucose, then eating too many carbs can be dangerous. By switching the focus to fat, some people experience reduced blood sugar. The Atkins diet is one of the most famous low-carb, high-p Continue reading >>
Ketosis And Blood Sugar Levels
Hi all, 1 Worst Carb After Age 50 If you're over 50 and you eat this carb you will never lose belly fat. healthplus50.com Right now, I'm doing a VLC paleo diet (trying for state of ketosis), and have been testing my blood sugar levels intermittently. I was wondering what the normal blood sugar levels for one in ketosis should be, fasting and post-meal. Before I ate, my blood sugar level was pretty low, around 50 mg/dl, but after my meal it seems to have come up to 120 mg/dl. I did eat a fair amount of high sugar/starch veggies (onions, green peppers) and coconut milk so may have eaten too many carbs. Just trying to make sure I'm not inadvertently sneaking too many carbs into my meals. Thanks! Continue reading >>
How To Lower Your Blood Sugar Naturally
Processed foods like cookies, cakes, and candy (and even starchy plant foods like rice, beans, and potatoes) can cause rapid increases in blood sugar levels. After one meal containing these foods, blood sugar can get so high that insulin can’t keep up. Side effects like fatigue, blurred vision, headaches, trouble concentrating, and frequent urination can result. If you consume high-carbohydrate foods every day, you increase your risk of type 2 diabetes — the medical diagnosis for having chronically high blood sugar levels that are caused by diet and lifestyle. (This is different from type 1 diabetes — a condition where the body produces little to no insulin.) Over 422 million people have diabetes worldwide, and their high blood sugar levels are destroying their bodies. To know if your blood sugar levels are chronically high, many doctors will check your A1C levels. A1C stands for glycated hemoglobin, which is formed when blood sugar attaches to hemoglobin (the oxygen-carrying protein in red blood cells). A1C tests measure the percentage of your hemoglobin that has blood sugar attached to it. If blood sugar levels have been high for the past 3 months, then more hemoglobin will be glycated. Thus, A1C testing provides an accurate measurement of how high your blood sugar has been over the past two to three months. An A1C level of 6.5 percent or higher on two separate tests indicates that you have diabetes. An A1C between 5.7 and 6.4 percent indicates pre-diabetes. Below 5.7 is considered normal. Earlier in this article, we explored how you can raise your blood sugar. Just eat cookies, cakes, rice, potatoes, and other high-carbohydrate foods, and you will be on the fast track toward diabetes. Following this logic, won’t eating fewer carbohydrates lower your blood sug Continue reading >>
Will Low-carb Diets Cause Blood Sugar Levels To Drop?
Video of the Day If you're accustomed to eating a very high-carb diet and suddenly switch to a very low-carb diet, you could experience rather dramatic drops in your blood sugar during the first few days or weeks of your transition. This low blood sugar can cause notably uncomfortable side effects and intense cravings. Carbs and Blood Sugar Your body converts consumed carbohydrates into glucose, a type of sugar. When the glucose enters your bloodstream, it leads to an increase in your blood sugar level. The pancreas produces insulin in response to spikes in blood sugar, which helps your body store the sugar for energy. This insulin release subsides when your cells absorb the sugar and your levels stabilize. In a healthy body, the surge of blood sugar and insulin is relatively moderate and keeps you evenly motoring through your day. When you eat lots of carbohydrates, your body's blood sugar remains consistently high and your system constantly pumps out insulin. This chronic elevation of blood sugar and release of insulin causes inflammation, an increase in fat storage and an inability to burn stored fat. Chronically high blood sugar levels increase your risk of disease, including heart disease and type 2 diabetes. You crave carbohydrates regularly for energy, because your body isn't efficient at using stored fat for fuel. How a Low-Carb Diet Impacts Blood Sugar If you regularly consume a large amount of carbohydrates, especially refined ones like white bread and soda, you may experience a notable drop in blood sugar when you drastically reduce your carb intake. In the first week of carb reduction, your body will seek to maintain your high sugar intake. You'll crave carbohydrates and may even feel weak because your body hasn't yet become efficient at burning fat for fuel Continue reading >>
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Glucose Levels While In Ketosis : General Low-carb : Active Low-carber Forums
View Full Version : glucose levels while in ketosis Support for Atkins diet, Protein Power, Neanderthin (Paleo Diet), CAD/CALP, Dr. Bernstein Diabetes Solution and any other healthy low-carb diet or plan, all are welcome in our lowcarb community. Forget starvation and fad diets -- join the healthy eating crowd! You may register by clicking here, it's free! hi guys, i'm new here. i've done no carb diets before and i used ketosticks. this time i'm doing the "anabolic diet" and i am using a glucose meter. i've asked around my bodybuilding forums but not too many people are familiar with ketosis diets. what exactly should your glucose levels be at when your in ketosis? i've gotten down to 50 mg/dl but can't stay that low. i seem to be staying in the 70-90 range. and thats not in ketosis from what i've been reading. my diet is in check. i'm not a newbie, i've been into BB for quite a few years and i use to calculating EVERYTHING i eat. my carb count is def under 20 and on some days its below 10. but yet i just don't get any lower than that. i don't drink anything with aspartame, citric acid. just plain water 1-2 gallons a day. even when i do cardio (which is everyday) afterwards my levels rarely drop below 70. i don't eat too much protein, its under 1gram per lb of body weight. i don't understand. i am seeing results, not as much as i want but its only been 2 weeks. i'm not really complaining from lack of results, i'm just tryin to get a better understanding of everything. and this isn't making sense to me. thanks for any help! :) i think i just put this in the wrong forum....sorry if i did. the all say low carb and i just realized thats the name here. oops sorry The goal in ketosis is to achieve a stable, normal glucose reading. 70-90 is perfectly normal. It should never b Continue reading >>
Reactive hypoglycemia is a condition in which the body reacts to a perceived catastrophic drop in blood sugar. I say perceived because during an episode, the blood sugar readings may be in the normal range, but still "feel" like low blood sugar to the person having the reaction. In my experience, hypoglycemia happens to most people when first beginning a low carb, ketogenic diet. It may be especially strong in people who have already developed insulin resistance or pre-diabetes from a chronic excess of carbohydrate intake. There are different types of low blood sugar causes. Transient hypoglycemia normally happens when most people who have been eating a high carb diet drastically reduce carbohydrate intake for the first time. This type happens during the first several weeks of carb reduction because the body has not had time to create the enzymes or metabolic state to burn internal fat stores for fuel. Basically there is a gap in the amount of carbohydrate available for fuel, and the process of accessing fat stores for fuel. The lack of fuel sources results in transient low blood sugar. Reactive hypoglycemia is more of an acute reaction to a very high carb meal. For instance, when a person eats 2 or 3 glazed donuts, there is a huge spike in blood sugar and compensating insulin secretion after such a meal. The large insulin spike drives blood sugar very low several hours after the meal. How Reactive Hypoglycemia Happens Insulin, a hormone, is secreted from the pancreas in response to eating food, especially foods high in carbohydrates. Its main job is to move the sugar your body makes from the food you eat into your cells so that this excess sugar can be broken down for energy or stored. Insulin is a very powerful hormone, and it acts very quickly. The amount of insulin Continue reading >>