When Combining Keto And : 2 Intermittent Fasting On Fasting Days Do You Still Follow The Macro Guidelines For Keto
On the two days of fasting, should the 500 calories consumed be of the same macro proportions as followed on the normal keto days? Or can you consume 500 calories of any food without going out of ketosis?
Andrea
I dont generally recommend people to count calories. Fasting means not eating anything at all, so there is no counting macros. Dr. Mosleys 5:2 diet allows 500 calories of whatever you like. But thats his diet, not mine. I advocate intermittent fasting, with no calories.
Dr. Jason Fung
Is Having High Blood Glucose Dangerous
In short, it can be. Zanini says that untreated high blood glucose can lead to a wide range of health issuesâsome of the most common being chronic inflammation, heart disease, vision impairment, kidney disease, nerve damage, tooth decay, damaged blood vessels, and periodontal disease.
Having high blood glucose also puts us at risk of mitochondrial dysfunction and oxidative stress. The former is a condition in which mitochondria fail to produce energy for cells. The latter occurs when free radicals outnumber antioxidants in the body and increase the risk of disease and other damage.
Phipps notes to avoid these risks, catching high blood glucose early on, then taking action to treat it is extremely important.
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Causes Of Impaired Fasting Glycaemia
IFG develops if your body becomes unable to control glucose levels. Your body may be unable to use insulin properly or produce less insulin. There are a number of factors that may make you more likely to develop IFG. If youre black or South Asian and over 25, or if youre white and over 40, and you have one or more of the following risk factors, then you may be at risk of IFG:
- one of your parents, brother or sister has type 2 diabetes
- youre overweight or you carry extra weight around your middle rather than your hips and thighs
- you have high blood pressure or you have had a heart attack or stroke
- you have polycystic ovary syndrome and you are overweight
- you have had diabetes during pregnancy
- you have severe mental health problems
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Relax It Is Normal Call It Adaptive Glucose Sparing
We definitely see that in people who are doing low carb long term, the majority will find that their fasting blood glucose becomes their highest value of the day, says Dr. Sarah Hallberg. They are not actually having issues with blood sugar. They are doing really well. But if you are looking at a log of 24 hours of blood glucose you will see a high first thing in the morning and then a steady decline throughout the day, with no big excursions even after meals.
As regular visitors will know, the pathologic kind of insulin resistance is caused by higher and higher levels of insulin hyperinsulinemia trying to force glucose into our cells. That insulin resistance is a prominent feature of type 2 diabetes, polycystic ovary syndrome and other chronic conditions.
So lets call physiologic insulin resistance instead adaptive glucose sparing, a name that has been proposed by many to reduce the confusion. Dr. Ted Naiman describes it as muscles that are in glucose refusal mode.
Prior to converting to the ketogenic diet, your muscles were the major sites to soak up and use glucose in the blood for energy. On a long-term keto diet, however, they now prefer fat as fuel. So the muscles are resisting the action of insulin to bring sugar into cells for energy, saying, in essence: We dont want or need your sugar anymore, so move it along. Hence, the slightly elevated, but generally stable, glucose circulating in the blood.1
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Possible Ways To Try To Lower Fasting Levels
- Go for a walk after your evening meal exercise has a insulin type effect on the bodys cells which can impact many hours after and so may help lower fasting levels
- Eat less carbohydrates in your evening meal although remember that it is important to still eat sufficient carbohydrates to avoid ketosis, so carbs must not be completely cut from the meal
- Drink plenty of water take a glass of water to bed and have a drink when waking in the night
- Eat a bedtime snack eating a snack before bed has been the biggest success with ladies in our support group. A snack which is high in protein and natural fat is believed to work best. Start with something like a couple of oatcakes and cheese, or a Ryvita with peanut butter. If this does not impact fasting levels, then try a high protein snack without the starchy carbohydrates
- Apple cider vinegar drink 2 tbsp apple cider vinegar at bedtime with 1 oz of cheese. A small study9 in type 2 diabetic patients found that drinking 2 tbsp of apple cider vinegar and eating 1 oz cheese lowered fasting levels by 4%
Some ladies with gestational diabetes have had great success with apple cider vinegar and so its worth trying if you have the stomach for it!
Please note: As vinegar is acidic, it is advisable to dilute it in some water and brush teeth after consuming
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If My A1c Is Normal My Glucose Is Good
An A1C result thatâs below 5.7% is normal âs standards, but having a result below that number isnât the end of the story. Pregnancy, hemoglobin variants, anemia, liver disease, and certain medications can cause inaccurate A1C results.
Additionally, the A1C test is measuring your average glucose value over the past 3 months, but averages inherently do not capture highs and lows. So, you could have a normal average while also having abnormal glucose spikes. The A1C test should only supplement your regular blood sugar testing, not replace it completely.
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What Is The Dawn Phenomenon
Your body uses glucose for energy and it is important to have enough extra energy to be able to wake up in the morning. So for a period of time in the early morning hours, usually between 3 a.m. and 8 a.m., your body starts churning out stored glucose to prepare for the upcoming day.
At the same time, your body releases hormones that reduce your sensitivity to insulin. In addition, these events may be happening while your diabetes medication doses taken the day before are wearing off.
These events cause your bodys blood sugar levels to rise in the morning .
Is It Ok To Fast Intermittently Every Day
Fasting on alternate days: Fast every other day.
During fasting days, some of them allow roughly 500 calories. This strategy was employed in many of the lab experiments that showed the health advantages of intermittent fasting. A complete fast every other day may seem excessive, thus it is not suggested for beginners.
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What Should Your Blood Sugar Be When You Wake Up
Whenever possible, aim to keep your glucose levels in range between 70 and 130 mg/dL in the morning before you eat breakfast, and between 70 and 180 mg/dL at other times. For some people, including older adults or pregnant women, a slightly looser or tighter glucose range might be best, and you should discuss with your healthcare provider what your goals may be.
Managing your glucose levels is key to preventing short and long-term complications. Though the occasional high blood glucose wont put you in immediate danger consistently high glucose levels over a long period of time are associated with complications of diabetes such as heart disease and stroke, chronic kidney disease, nerve damage, eye disease and more.
Additionally, high glucose levels especially in people with type 1 diabetes can put you in immediate danger. These high levels, if combined with high blood ketone levels, can cause diabetic ketoacidosis , a potentially life-threatening condition that occurs when a person has high blood ketones and not enough insulin. Symptoms of DKA include shortness of breath, fruity-smelling breath, nausea and vomiting, confusion, or loss of consciousness.
What Should My Blood Glucose Level Be
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What Is The Somogyi Effect
A second possible cause of high blood sugar levels in the morning is the Somogyi effect, sometimes also called rebound hyperglycemia. It was named after the doctor who first wrote about it.
If your blood sugar drops too low in the middle of the night while you are sleeping, your body will release hormones in an attempt to rescue you from the dangerously low blood sugar. The hormones do this by prompting your liver to release stored glucose in larger amounts than usual. But this system isnt perfect in a person with diabetes, so the liver releases more sugar than needed which leads to a high blood sugar level in the morning. This is the Somogyi effect.
What Should I Do If My Blood Sugar Gets Too High
High blood sugar is also called hyperglycemia . It means that your blood sugar level is higher than your target level or over 180. Having high blood sugar levels over time can lead to long-term, serious health problems.
If you feel very tired, thirsty, have blurry vision, or need to pee more often, your blood sugar may be high.
Check your blood sugar and see if it is above your target level or over 180. If it is too high, one way to lower it is to drink a large glass of water and exercise by taking a brisk walk. Call your health care team if your blood sugar is high more than 3 times in 2 weeks and you dont know why.
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Staying Well While Fasting
If you decide to fast, it is important to test your blood glucose levels more often as your blood sugar levels after fasting eight hours may drop too low . This is more likely to happen if you are unwell, treat your diabetes with insulin or some diabetes medications, or both. Speak to your diabetes team about this.
If you experience the symptoms of a hypo, such as feeling shaky, sweaty and disorientated, you must break the fast immediately and treat it with your usual hypo treatment, like glucose tablets, a sugary drink or GlucoGel, followed by a snack such as a sandwich or a bowl of cereal.
If you have to break your fast for any reason, continue your meals as normal for that day. You may be able to make up the fast at a later date or provide meals to the needy.
If you have type 1 diabetes, there is also a danger that your blood glucose levels may run too high and result in a build-up of âketonesâ. This could potentially result in a serious condition known as ketoacidosis. The symptoms of high blood glucose levels might include feeling very thirsty, passing a lot of urine or extreme tiredness. If your blood glucose levels stay high and you experience these symptoms, speak to your healthcare team.
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The Impact Of Hormones
Hormones can have an impact on your fasting glucose levels. Hormones like cortisol and growth hormone are released in the morning to get your body ready for the day ahead. These also increase glucose levels.
Usually your body counteracts these by releasing some insulin to help keep your glucose levels within a tight bandwidth. In type 2 diabetes, insulin is being released but its not working very well. This leaves your glucose levels susceptible to rising above normal levels.
This can be difficult to control but it still represents an inability of your body to control its own glucose levels. Without diabetes, your fasting glucose levels would not go high at any time throughout the day. Therefore, this too represents a progression of the disease.
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Causes Of High Blood Sugar
Common causes of high blood sugar in people with diabetes include:
- eating too much sugary or starchy food
- being less active than usual
- missing doses of diabetes medicine
You can also get high blood sugar if your diabetes medicine is not working well, youre taking certain medicines or you recently had an operation.
When To Speak To Your Doctor
If you try eating earlier, sticking to healthier meals, and exercising without seeing a drop in your fasting blood glucose, it might be time to speak to your doctor about further testing.
Tests like the HbA1c can help your doctor confirm whether youd benefit from medical treatment. This test shows your average blood glucose levels over the last 3 months.
Your doctor may recommend controlling your fasting blood sugar level through diet or exercise if its high enough to suggest prediabetes.
If type 2 diabetes is developing, they may prescribe medication or insulin injections if it becomes moderate to severe, but its possible for many people to manage type 2 diabetes with exercise and diet alone.
If you already have a diabetes diagnosis and take insulin, speak to your healthcare provider about whether they can change your dose or type of insulin or recommend a shift in your medication schedule.
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How Do I Check My Blood Sugar
You use a blood glucose meter to check your blood sugar. This device uses a small drop of blood from your finger to measure your blood sugar level. You can get the meter and supplies in a drug store or by mail.
Read the directions that come with your meter to learn how to check your blood sugar. Your health care team also can show you how to use your meter. Write the date, time, and result of the test in your blood sugar record. Take your blood sugar record and meter to each visit and talk about your results with your health care team.
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