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Anyone following the Keto way of eating

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Anyone following the Keto way of eating

edited 7 November 2019 at 12:53AM in Sports and Fitness MoneySaving
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Poppy1984Poppy1984 Forumite
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edited 7 November 2019 at 12:53AM in Sports and Fitness MoneySaving
Hiya
Do any of you follow the Keto (low carb high fat) way of eating?

I have been told by my GP that I am at risk of developing type 2 diabetes. He gave me some information on this style of eating that can help to steady blood sugars and reduce my risk of developing type 2 diabetes. I'm not massively overweight (although I don't weigh myself) I'm an average size in clothes so I'm not looking to follow this way of eating to lose weight particularly but if it helps me with my erratic blood sugars it would make a big difference to my life. I exercise regular (gym classes swimming and walking) but have a desk job.

Ive read some of the information and a book the GP recommended and think o understand the concept however I'm wondering how on Earth I can eat this way on a budget? I'm paying back a lot of debt at the moment and have a tight budget to stick to for food. A lot of the recipes I've found seem to be quite expensive.

So I guess I'm just looking for anyone who can share their experience of eating this way and give me any tips for following this and ways of keeping costs down.

Thank you
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Replies

  • shykinsshykins Forumite
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    i have lowcarbed for many years and when my husband developed Type 2 diabetes put him on a lowcarb diet. his symptoms reversed and he stopped his metformin within 3 months

    as for cost we dont make a lot of the recipes (as you say they can be expensive and to be honest most arent that great) we just cook as usual but instead of potatoes, pasta etc we put more veg/salad on our plates

    for extra protein i buy things like cooking bacon, ham offcuts etc and often cook a whole chicken and strip it for a second or third meal

    i do make lowcarb bread and pizzas and buy lowcarb wraps for him (£4.75 for 10 wraps)

    my husband started losing too much weight so I now supplement his diet with low carb whey protein which he makes into a shake once or twice a day. he has a HUGE appetite but i dont think our food budget has increased that much

    Hope that helps
    When you know better you do better

    Atkins since 2004 - 8 stone loss maintaining
  • billy2shotsbilly2shots Forumite
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    Just to be clear , low carb and keto are two different animals.

    True keto should be less than 30g of carbs a day ( ultra low carb) to actually attain ketosis.
    Do not confuse a keto diet with the Atkins BS. Fats should predominantly be consumed by healthy sources such is extra virgin olive oil, certain nuts (almond etc), eggs, fish, flax seed oil, quality peanut butter.
    Bacon and processed meat and the like should be kept under control.

    You can buy keto sticks to urinate on to see if your body is producing ketones.

    Keto is a tool, it’s not a miracle for weight loss in fact it won’t work at all unless like all diets you are in a calorie deficit.

    I can see the benefit for keeping blood sugar low. I have had success reversing type 2 for s client by improving his diet and way of life without the need to remove carbs completely. He hasn’t taken metformin for 5 years now and is out of the diabetic range.

    A word of warning. When it comes to keto, a lot of people fail to take into account carbs in their drinks. Milk, juice etc can tip the scales against your goal. Use myfitnesspal or similar to track calories and macros

    Good luck.
  • Poppy1984Poppy1984 Forumite
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    Hi both thank you for your responses.
    Yes it's Keto rather than low carb that the gp has recommended for controlling my blood sugars and hopefully preventing me developing type 2 diabetes.

    I'm happy to give it a go as at the minute I keep having hypoglycaemic crashes (I have non diabetic hypoglycaemia) and it's making me miserable as it's all over the place and i struggle to control it so if eating this way can steady that I'll be pleased.
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    Original DFD Aug 2024 New DFD June March Jan 2023
  • billy2shotsbilly2shots Forumite
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    In that case read up on it thoroughly. The ratio of healthy fat - protein is very important. Many make the mistakes of thinking bacon and eggs is the answer it’s not.

    After 3-5 days your body will learn to use the fat you consume for energy rather than carbs. For these first few days you will deal weak, tired and your breath and urine will smell bad. Once your body has adapted then things will improve.

    Lots of people fail to enter ketosis and consume too many carbs (they really are hard to avoid). This leads to the worst of all worlds and they constantly feel weak and tired all the time. That is low carb.

    Ignore any rubbish you read on your body using your own fat for energy. It doesn’t, it uses the fat you eat.
  • Poppy1984Poppy1984 Forumite
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    I'm reading up on it, I just posted on here to find out peoples experiences of following this way of eating while sticking to a budget. And hoped to chat with people who are following this way of eating to share experiences and tips :)
    19-02-18 Total Debt £30,322
    Debt remaining: £12,957
    Original DFD Aug 2024 New DFD June March Jan 2023
  • shykinsshykins Forumite
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    billy2shots without wishing to get into an argument the way you describe Keto is pretty much Atkins/lowcarb.

    it isnt just processed meat or just bacon and eggs. basically with Atkins (below 20carbs a day) i eat pretty much what you suggested for Keto lots of fresh protein, lots of salads, veggies and good fats

    I just mentioned bacon etc as Poppy was enquiring how to keep costs down and they would be fine for the odd meal not everyday obviously

    last night we had sausages (you need to check carb counts as some are VERY high) and cabbage in a home made cheese sauce.
    white cabbage is a godsend, cheap and you can make coleslaw, cheesy cabbage, boiled cabbage. stir fry etc

    you need to check and double check carb counts on everything as there are so many hidden carbs its scary.
    When you know better you do better

    Atkins since 2004 - 8 stone loss maintaining
  • EssexHebrideanEssexHebridean Forumite
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    Firstly remember that your GP is not a dietician or nutritionist - and if one of the causes of your pre-diabetic state is to do with fat around your organs, eating high fat/low carb may not be an appropriate route for you. If it were me before embarking on a fairly extreme way of eating which is not really sustainable (and may not even be healthy in the long term) I'd be asking for a referral to an expert in nutrition - ideally one who specialises in diabetes and pre-diabetes - and actually talk things through with someone who can give you fact-based advice.

    You might find it helpful to follow Dr Joshua Wolrich on social media - he can be found mainly on instagram but also on twitter and he does some great common sense posts on the facts around nutrition - cutting through a lot of the rhetoric and mythbusting many a fad diet along the way. This Page from the NHS website may also provide some interesting reading for you.
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  • edited 17 November 2019 at 5:46PM
    MurphybearMurphybear Forumite
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    edited 17 November 2019 at 5:46PM
    shykins wrote: »
    i have lowcarbed for many years and when my husband developed Type 2 diabetes put him on a lowcarb diet. his symptoms reversed and he stopped his metformin within 3 months

    as for cost we dont make a lot of the recipes (as you say they can be expensive and to be honest most arent that great) we just cook as usual but instead of potatoes, pasta etc we put more veg/salad on our plates

    for extra protein i buy things like cooking bacon, ham offcuts etc and often cook a whole chicken and strip it for a second or third meal

    i do make lowcarb bread and pizzas and buy lowcarb wraps for him (£4.75 for 10 wraps)

    my husband started losing too much weight so I now supplement his diet with low carb whey protein which he makes into a shake once or twice a day. he has a HUGE appetite but i dont think our food budget has increased that much

    Hope that helps

    That is very useful.


    I have been low carbing since the middle of September and have lost 24 lbs. A lot of that is due to some new diabetes meds, once a week injection instead of 7 pills. It is known for helping people lose weight and it dulls my appetite as well.

    It has been known for some years that carbs spike blood glucose and eating too many means no weight loss and more pills. Unfortunately the NHS has taken a long time to understand this and when I was diagnosed I saw an NHS dietician who advised me to base my meals around carbs. All that happened was more weight and more pills. Fortunately I now have a GP and brilliant diabetic nurse who are very keen on low carbs.

    The Swedish government has been advising their GPS to encourage diabetics to low carb for years. Clever people these Swedes.

    Do you have a decent recipe for low carb pizza? It is the one thing I miss the most.

    If anyone wants more information about this, diabetes.co.uk is the best site. It has dozens of different lifestyle tips and recipes and thousands of people who are exactly the same as us and contribute hugely in their forums.
  • shykinsshykins Forumite
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    Thanks Murphy and happy to help if i can. Hubby was also told to follow a carb rich diet but i had read up and said try lowcarb (i have lowcarbed for years). as i said in 3 months all his meds were stopped and his sugars are normal

    SO pizza base recipes. i have 2!!

    CAULI/COURGETTE PIZZA
    1cup grated Cauli or courgette
    1cup grated mozzarella
    1 egg

    OR

    PIZZA (makes 2)
    75g Ground flaxseed
    50g grated mozarella
    100g ground almond
    3 eggs
    1teaspoon Baking Powder
    1 teaspoon salt

    with both just mix to a dough and lay on a silicone sheet (stops sticking) Cook 8mins or so. personally i flip them and cook for a few more mins as it makes the base dryer.
    I make my own tomato base from tomato puree, herbs, garlic and a little water. spread this over the base then just top with cheese, salami, ham etc etc

    I have loads of other recipes - bread, muffins and even low carb baileys for xmas lol
    When you know better you do better

    Atkins since 2004 - 8 stone loss maintaining
  • MojisolaMojisola Forumite
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    Poppy1984 wrote: »
    Do any of you follow the Keto (low carb high fat) way of eating?

    I have been told by my GP that I am at risk of developing type 2 diabetes. He gave me some information on this style of eating that can help to steady blood sugars and reduce my risk of developing type 2 diabetes.
    Murphybear wrote: »
    If anyone wants more information about this, diabetes.co.uk is the best site. It has dozens of different lifestyle tips and recipes and thousands of people who are exactly the same as us and contribute hugely in their forums.

    I would start out by following a low carb diet and then, if that doesn't get your blood sugars under control, try the Keto diet. That will be easier than moving straight to Keto.

    There is a very useful low carb board on the diabetes.co.uk, as recommended above.
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