How the Keto Diet Transformed My Diabetes Management

When beginning a ketogenic diet to get into a state of ketosis, your body goes through several stages:

1. Depletion of Glycogen Stores When you drastically reduce your carb intake to under 50g per day, your body’s stores of glycogen (the storage form of glucose) become depleted over the first few days.
2. Glycogen binds with water, so as it’s depleted you’ll experience increased urination and initial weight loss from flushing excess water.
3. Increased Fat Burning Once glycogen is depleted after 1-2 days, your body ramps up its ability to burn fatty acids for energy through a process called lipolysis. You may experience temporary fatigue, brain fog, headaches, and sugar cravings during this transition.
4. Ketone Production Rises Around days 3-4 with very low carb intake, your liver starts producing an increased amount of ketone bodies (acetone, acetoacetate, beta-hydroxybutyrate) from fatty acids. This is the natural result of shifting into fat-burning mode.
5. Entering Nutritional Ketosis By days 5-7 on a keto diet with carbs under 20-30g per day, most people reach the metabolic state of nutritional ketosis. Ketone levels measured in blood, urine or breath reach optimal ranges of 0.5 – 3.0 millimolar.
6. Becoming “Keto-Adapted.” During weeks 2-8, your body becomes increasingly efficient at utilizing ketones for energy in a process called keto-adaptation. Many experience increased mental clarity, regulated appetite, and steady energy at this stage.
7. Full Fat Burning Mode After 1-3 months, you’ll be a full fat-burning machine with the ability to easily burn stored body fat along with dietary fat for fuel. At this point, ketosis is well-established.

The exact timeline can vary based on factors like activity level, calorie intake, and individual variations. But in general, it takes 1-2 months for your metabolism to fully adapt to burning fat/ketones as a primary energy source.

Here are some key outlines for starting the ketogenic diet as a type 1 diabetic:

• Meet with your doctor Before making any major dietary changes, discuss your plans with your endocrinologist or diabetes care team. They can ensure the keto diet is safe for you and provide guidance on adjusting your insulin regimen as you transition.
• Calculate your macros On keto, you’ll need to be tracking your intake of carbs, fat, and protein – called macronutrients or “macros.” Calculate your ideal macro ratios, aiming for about 5-10% of calories from carbs, 20-25% from protein, and 70-75% from healthy fats.
• Plan your meals. Meal planning is essential starting out. Focus your meals around healthy fats like avocados, olive oil, nuts/seeds and fatty proteins like salmon, eggs and grass-fed meats. Limit carb intake to 20-30 net grams per day from low-carb veggies, nuts, and dairy. Avoid added sugars and grains completely.
• Test ketone levels As you restrict carbs, your body will enter ketosis – the metabolic state where you burn fat and ketones for fuel. Use urine or blood ketone testing strips to ensure you’ve achieved optimal ketosis.
• Adjust insulin dosages With a very low-carb intake, your need for rapid-acting insulin before meals will likely decrease significantly. Work closely with your doctor to reduce basal and bolus insulin as needed to prevent hypoglycemia.
• Stay hydrated Drinking plenty of water is crucial on keto to replace fluids lost through increased urination. Aim for at least 3-4 liters per day and replenish electrolytes like sodium, potassium and magnesium.
• Lightly exercise. Exercise can help optimize your body’s ability to burn fat/ketones efficiently. Aim for a mix of cardiovascular exercise and weight training.
• Be patient It can take 1-2 weeks to become fully fat-adapted on keto. You may experience fatigue, headaches, and cravings initially. However, stick with it and your energy levels will rebound.
• The keto diet requires dedication, but can be transformative for managing type 1 diabetes. Follow these guidelines and you’ll be well on your way to better glucose control.

Carbohydrates are one of the three main macronutrients (along with proteins and fats) that provide energy to the body. They are composed of carbon, hydrogen, and oxygen atoms. There are two main types of carbohydrates:

Simple Carbohydrates (Simple Sugars)
These are also known as simple sugars or simple carbs. They are the most basic units of carbohydrates and are easily digested and absorbed into the bloodstream. Examples include:

Glucose – The primary sugar in the blood and the main energy source for our cells.
Fructose – Found in fruits, honey, and some vegetables.
Sucrose – Table sugar, which is a combination of glucose and fructose.
Lactose – The sugar found in milk and dairy products.
Simple sugars are rapidly absorbed and can spike blood sugar levels, which is why they need to be moderated for good diabetes management.

Complex Carbohydrates
These are long chains of simple sugars linked together, so they take longer to break down and digest. They provide a slower release of sugar into the bloodstream compared to simple carbs. Complex carbs include:

Starch – Found in grains, potatoes, corn, peas, etc.
Fiber – The indigestible parts of plants that provide many health benefits. When calculating total crabohydrates, you deduct the total fiber from the crabohydrate count. Example; 10 Carbs and 5 Fiber = 5 Carbohydrates total because the fiber does not break down in your body.

Complex carbs from whole food sources like vegetables, whole grains, and legumes are generally healthier choices as they are nutrient-dense and provide a steadier source of energy. However, for keto and low-carb diets, even complex carb sources need to be limited.

The key difference is that simple sugars hit the bloodstream faster, while complex carbs provide a slower release of sugar over time, but much more of it. Moderating both types is important for managing blood glucose levels and overall health, especially for diabetics.