Starting The Keto Lifestyle 💪
This is the way I did it.
I heard that the keto lifestyle was a great way to reverse diabetes and even cure it. The key to this is CONTINUED LIFESTYLE because if you do reverse your type two diabetes on a keto way of eating but then go back to the standard American diet you will have your diabetes back in no time, keto is a lifestyle, no quick fix or short term diet, sugar is bad, carbs are bad unless they come from whole foods vegetable.
Sugar and Carbs bye bye bye
First thing I did was box up my kitchen with all things not keto or that would be harmful to me, I learned more along the way. Grains and Oats were tossed, bread was tossed, all oils like vegetable oils, canola oils were tossed/thrown away.
I went shopping and bought whole natural foods with no carbs or sugar, sugar free bacon, chicken thighs with the skin, pork sausage, pork chops, cheese, eggs, 80/20 burger meat along with asparagus, cauliflower, spinach, kale, veggies low in carbs. I stayed away from fruits which are high in sugar like bananas, apples etc and just didn't buy any. I bought a daily vitamin without MALTIDEXTRIN in it along with a magnesium supplement and fish oil supplement and also bought fenugreek for the fiber content.
In the beginning I got what is called the keto flu, all I needed was to stay hydrated and electrolytes.
So, my normal morning meals were gone, no cereals, no oatmeal but now eggs with bacon or eggs with sausage. I began making eggs with spinach.
Lunch would be a burger without the bun/bread or ketchup because it has sugar. Ide throw some cheese or bacon on it and wrap it in lettuce.
Dinner would be chicken thigh with the skin along with some asparagus, a small salad with Bragg's apple cider vinegar.
I downloaded the carb manager app and would begin tracking my macros, it serves as a guideline of what my needs were for the day.
I began learning that while insulin is raised (it raises when you eat and can take a few hours to go down) you don't lose weight so I didn't snack between meals.
I started with an A1C of 6.5 (type 2 diabetes) and after a month on keto it went down to a 6.2 (pre Diabetic ratio).
I began switching things up, I began having a bulletproof coffee for breakfast rather than eating a meal and just dinner and lunch until I just began eating only lunch.
I began learning about good and bad sugar alcohols, good sweeteners and bad. I began avoiding maltidextrin and maltitol as I began seeing it raise insulin, a lot of stevia mixes contain maltidextrin or even dextrose so I stay away from Splenda. Good sweeteners I've found were monk fruit, swerve, Truvia.
I track total carbs daily unless they come from vegetables, my usual total carbs daily is 10 or 15 with no sugar consumption.
I don't cheat on keto or myself, I don't snack and only eat 100% whole foods.
There are a few times a week that I will do a 36 hour liquid fast which will be tea, coffee, water.
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