I got booted out of a Ketogenic Facebook group for espousing macros supposedly out of line with their stated numbers.
I looked up their macros on their Macro Calculator.
The group macro calculator says:
I suggested that my goal weight is 220 lbs and that would make my numbers 110 grams of carbs and that I am only at 120g of Protein so I am within less than 10% of the stated macro. Hardly too much Protein.
I was told that was too much Protein. Men, she said, should not eat more than 80 g of Protein in a day. So I did the math with their own macro calculator. That would say that men should not weigh more than 160 lbs (80 grams of Protein corresponds to a goal weight of 160 lbs per their calculator).
How dare they say that men, regardless of their condition, should never weigh more than 160 lbs.
Below is an example of how you could calculate the protein needs of a 180-pound lifter who has 15 percent body fat:
180 lbs. x 0.15 = 27 lbs. of fat
180 lbs. – 27lbs. = 153 lbs. lean mass
153 lbs. x 0.6 g = 91.8 g
153 lbs. x 1.0g = 153 g
Protein range = ~ 92-150 g per day
So by the link that she posted I am well within the limits since I am eating 118 grams of Protein per day. I am on the lower end of the bodybuilder scale. At that point they turned off comments.
So I moved over a slanderous comment on the page:
My response was to quote the pinned post and the response of the moderator was to accuse me of fighting.
Apparently truth is at a premium in some Keto Groups.
What Does My Scale Say Now (at the start)?
My fancy lying scale tells me:
- Weight: 202.8 lbs
- BMI: 27.8
- Body Fat: 32%
- Body Water percentage?: 36.9%
- Muscle Mass percentage: 27.6%
- Calories max to hold weight: 2238
I set the scale for extreme sedentary when I purchased it.
I am skeptical of the Body Fat percentage number because if it is right, my LBM is 202.8 times (1-0.32) = 138 lbs. That doesn’t match the numbers from the Navy Calculator. But it could very well be right. I am going to track these numbers daily too.
Here are some observations based on data of my Blood Sugar levels during a 25-day Extended Fast.
- Blood Sugars go up significantly during the first few days of a fast.
- The Blood Sugar “high” level is still nowhere near a dangerous level.
- Blood Sugar peaks at 3-4 days into the fast and then drops rapidly.
- Blood Sugars drop into the range considered low by the meter and stay that way through the rest of the fast.
- The two high values are related to HIIT (High Intensity Interval Training Exercise). See my Cori Cycle BLOG post for more details.
- After the fast my blood sugars are better than they were before the fast but I have added an exercise component to my routine.
There’s a great FAQ (Frequently Answered Question) post on reddit for the Ketogenic (Keto for short) Diet. The page is here. It is a great resource to start with Keto and answers nearly every question a beginner might have. It also has some advanced tips.
Yes, it has been a year. Looking back where have I come? Lost somewhere around 75 lbs. At my college weight. Waist size of my pants went from 42 to a loose 34. Every suitcoat I have bought fits and most of them are really, really loose. All of my 18-1/2″ collar shirts are really, really loose. All of the 3X shirts in my closet are really, really loose. Trips to Goodwill to buy clothes to fill the gaps. Down to tee Large Shirts. Unsubscribed from all the Big and Tall clothing email lists.
But that’s not why I started any of this. I started this with the purpose of Hacking My Type 2 Diabetes. How has that worked out? Fantastically! My blood sugar meter shows my 90 day average at 110. I took a blood test on Friday so I will have to see what my HbA1C number is but it should be good. No longer on Insulin. The Medtronics Insulin Pump is gathering dust in a plastic shoebox somewhere. Thousands of dollars of insurance costs.
No longer on Metformin.I stayed on it until a couple of months ago and then decided to stop. Yes, my Blood Sugar is 10-15 points higher, but I am not on ANY meds for diabetes.
Right now I am fighting a nasty case of poison ivy and my blood sugars are “sky high” at 140. I’d be worried but I remember what it was like when I was on Diabetes drugs. My numbers would be in the 200’s with this sort of poison ivy case. So even with the stress of a pretty big infection I am doing pretty well.
In the past year I have done four ten day fasts. My last fast started after a weekend where the previous fast had just ended before the weekend (10 ten day fasts separated by 3 days). I also did several three and four day fasts until I discovered that day 3 is the “tough day”. It really is true.
What was an experiment a year ago is now a way of life.
I gained several pounds after the fast ended but have dropped most of them in the last week. I don’t know if I would have continued to drop or not without the fast. I was gaining a pound a day or so, leveled out then started dropping quickly.
Not sure if this is normal or not. Plus during the days that my weight was going up my Blood Sugar was higher.
I am starting an Open Source Hardware/Software project to provide support to a Nutritional Ketosis lifestyle. I am calling this the OpenKeto project.
Here are some sensor parts:
OpenKeto GitHub site – Where to find source code/schematics.
More to come.
My picture left from June and today after 5-6 weeks on LCHF+IF.
Interesting study of a woman who went into remission of her Diabetes (Case Study: Remission of Type 2 Diabetes After Outpatient Basal Insulin Therapy).
However, a few studies have demonstrated that drug-free glycemic control can be achieved in type 2 diabetes for 12 months on average after a 2-week continuous insulin infusion.
They felt that her instance was a one-off.
Here, we describe an unusual case of a 26-month drug holiday induced with outpatient basal insulin in a patient newly diagnosed with type 2 diabetes.
She was in a bad way when diagnosed. I have never seen a A1C value this high:
A 69-year-old white woman (weight 72.7 kg, height 59 inches, BMI 32.3 kg/m2) was diagnosed with type 2 diabetes in June 2011. She presented with an A1C of 17.6% (target <7%) and a fasting blood glucose (FBG) of 452 mg/dL (target 70–130 mg/dL).
What comes next is interesting.
She reported recently initiating a cinnamon supplement and switching her beverage intake from sugar-sweetened products to water and diet soda. Although the majority of her fasting SMBG values were controlled (80–110 mg/dL), she had experienced six hypoglycemic episodes (FBG 13–64 mg/dL). All values were objectively confirmed in the patient’s glucose meter, and the meter was replaced in case of device error.
So she added cinnamon and dropped sugar sodas and got fine. The doctors discounted most of that as you read on.
Another data point was:
During the drug-free period of March 2012 to May 2014, the patient maintained her lack of sugar-sweetened beverage consumption. However, she reported having difficulties purchasing healthy food options because of financial constraints.
The conclusion was entertaining:
The purposeful remission of diabetes is not widely attempted or generally considered possible.
A study by Mayo Clinic doctors on Blood Glucose control (Glycemic Control for Patients With Type 2 Diabetes Mellitus: Our Evolving Faith in the Face of Evidence). The study:
We sought to determine the concordance between the accumulating evidence about the impact of tight versus less tight glycemic control in patients with type 2 diabetes mellitus since the publication of UKPDS (UK Prospective Diabetes Study) in 1998 until 2015 with the views about that evidence published in journal articles and practice guidelines.
They noted the fact that:
There is also no significant effect [of tight control of glucose] on all-cause mortality, cardiovascular mortality, or stroke; however, there is a consistent 15% relative-risk reduction of nonfatal myocardial infarction.
Discordance exists between the research evidence and academic and clinical policy statements about the value of tight glycemic control to reduce micro- and macrovascular complications. This discordance may distort priorities in the research and practice agendas designed to improve the lives of patients with type 2 diabetes mellitus.