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08 октября 2018
since I got those couple mornings of low glucose readings I have tried a new routine and tested closely all day for two days.
By adding more fat and less protein and having a snack or meal later in the night I have good glucose in the morning. in the 4.1 range and I don't feel the need to eat first thing.
1st day 2.3 ketone 4.5 glucose after coffee, a few hours later with no food 2.5 ketone and 4.1 glucose. ate a high fat meal and several hours later 2.8 ketone and 4.5 glucose, before dinner 3.9 ketone and 3.8 glucose
2nd day, which is ongoing today, 3.6 ketone and 4.1 glucose after coffee, forgot to do early morning before coffee. after eating probably 1 hour 3.7 ketone and 4.5 glucose, 3 hours after eating and having another cup of coffee in me 4.6 ketone and 4.1 glucose. I do think coffee does also effect the ketones. I only have cream and stevia or just stevia in the coffee
from what I am seeing here I have a more stable glucose and higher ketones with more fat, less protein and coffee. I still have a lot of protein but my fat level is much higher percentage.
(8 комментарий)
08 октября 2018
I am excited, I was talking to some folks about my issues and complications. there are some pretty smart folks over there. while many of the suggestions I have tried one guy came up with calcium replacement. the suppliments I use I don't absorb well, he uses milk which he realizes I can't use. So this morning I looked up high value calcium sources. one is canned wild red salmon. so I looked in my pantry and while I had two cans only one was high in calcium though both had bones in them. Very important to read labels closely, not all salmon products will produce the high levels. So my morning routine is to drink a lot of water to rehydrate which makes my calves a little better. then I had my coffee which gives me brain fog and my calves felt more loose. A hour later is when I ate half a can of the salmon which naturally gave me around 45% of my calcium. My calves felt almost normal within the hour. I also dosed a small amount of the magnesium since salmon does not have much, it has a goodly amount of potassium though. Later I ate my higher fat and smaller portion of steak to get my macro balance. Feel pretty good about my day! tomarrow I will test this combo again. coffee does something good for me besides the side effects. It may do the same at a lesser dose. coffee can interfer with absorbsion of minerals so they do need to be separated. possible win win here.
(17 комментарий)
07 октября 2018
interesting day, yesterday for whatever reason, my body wanted to be fed. I really chowed down on extra fat and steak earlier in the day.I ate well for both breakfast and lunch! I was not really hungry the rest of the day. at 7pm regardless I had a late night snack of the fatty steak as I was not going to wake up because I underrate or did not have enough to last the night. still watching my blood glucose levels they seem to drop when I don't expect it. I did sleep until 3;30 which is good for me and needless to say I did gain a bit with the way over eating yesterday (which I am not concerned about) but today I am absolutely not hungry and here at close to lunchtime I am just thinking about eating, not actually ready yet. I logged what I thought I was going to eat this morning. Blood ketones staying in the mid 2's and the blood glucose staying in the 4 range. so I don't feel like I have to eat. so I am going to let it ride for a while. I think adding more fat is getting my body into fat burning mode instead of dropping my blood glucose. that is a plus to help with this roll around my waist! thinking positive today!
(11 комментарий)
06 октября 2018
gosh I am sore! I have been doing a lot of stretching exercises and trying to get my legs back on track and they are definitely complaining at me. Hurt like the dickens! I am back on track with daily exercising. I do my total gym one day the heavier resistance work one day and my stationary bike one day. Not going overboard on the bike, the other day I caused myself too much grief doing it 2 days in a row. I am not in weight loss mode and have to allow myself to heal and rebuild.
Today my appetite is really up, probably my body saying it needs more fuel to fix those legs. That is the one weak spot is my lower body just is slow in healing. I can push my other work and just be moderately sore and ready to go again in no time. the bottom half takes days to heal.
Overall I am feeling pretty good. I eat up to maintenance and some days go over. today will definitely be one of those days. my weight is staying pretty stable. bounces a few ounces up and down on any given day. Nothing for me to worry about. Healing and rebuilding is the focus. I am within 1.8 pounds of my goal weight which really is relative. I still have plenty of fat that needs to be exchanged for nice firm muscles. once that process gets to where I feel comfortable with the way I look that will end up being my true goal weight.
(21 комментарий)
04 октября 2018
good day today, my calves are tight and on occasion this morning they tried to cramp up but that is my fault. yesterday I was lazy and did not get on my total gym as scheduled and got on the bike instead for the second day in a row. that overworks my calves enough that I have problems. no more messing up there. I did get on the total gym this morning and may again this afternoon.
I went to sam's club to pick up something they call a short loin bulk pack. I tried to get it last time but I did not have the correct name and they did not find the item on their inventory. The price is great, $6.38 a pound and it is porterhouse and tbone meat. I had them slice it for me a little thinner then I do the ribeyes as it is on the bone. $137 and I definitely have enough meat for 2 weeks if not longer. Great deal. Saving on my shopping as my way of eating is not cheap but cheaper than all the stuff I used to buy for keto.
It is nice not having to figure a bunch of stuff into the food log. does't get much simpler than just weighing the meat. hardest thing is trying to be reasonably accurate on the fat versus protein. I don't have to on this woe but I want to make sure I am not undereating. Now with these low sugar readings when I don't eat enough I am being more careful.
I feel much better, adjusting that new magnesium supplement so I don't fall asleep during the day. That stuff works great at night and I use so little maybe 100 dosage.
(16 комментарий)
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