From monitoring symptoms of hyper- and hypoglycemia and dealing with a weakened immune system to trying to enjoy a regular meal, she says that there’s always a constant reminder: “When it comes to social gatherings, it’s almost depressing because you’re obsessing about what you should, and can, eat. It’s a constant battle in your head.”
Lele’s relationship with food is also something that she’s had to reevaluate and learn to control in order to manage her diabetes. “I’ve suffered with binge eating for a long time — and I’m proud to say that I haven’t binged in more than a year. But sometimes bad food choices can lead into something bigger,” she says.
“I’ve gained some of my weight back due to letting myself have cheats here and there — especially during the holidays and being with friends and family! Right now, I’m going back to keto basics, and losing the weight that I had gained and, hopefully, I’ll be much more successful this time around,” Lele explains.
How to stay on track
“Success doesn’t happen overnight, and I know that working hard will eventually get me to my goals,” says Lele. And when it comes to finding motivation, being a mother certainly helps: “My son helps me stay on track. I need to get healthier for my son to make sure I’m always here for him,” she says.
If you’re interested in trying out the keto diet, or are already following the regimen, Lele suggests keeping the following in mind:
1. Keep it simple
“Definitely try to stick with a ‘whole foods’ concept on keto,” says Lele. “Try your best to avoid convenience food. I understand that life can be busy, and that a protein bar or processed food is really tempting at first. But I would highly suggest to try keto with more whole foods so you can get a better grip of it.”
2. You don’t necessarily need to add more fat
Lele says that it’s important to remember that, while keto is a “high fat” diet, the goal is to use your body fat as an energy source, not the fat that’s on your plate. “You don’t need to necessarily add more fats to your diet to adhere to keto. For instance, if your dinner consists of avocado, bacon, and eggs, you really don’t need to add butter to that to make it ‘more keto’,” she says.
3. Prep your meals
“If you have the time, meal prepping can really help you! Knowing that you know exactly what you’re going to eat that day or week is going to make it easier for you to stick to keto and your goals,” she says.
4. Bring your own food
Finding keto-friendly foods can be difficult at social gatherings — so consider bringing your own snacks. “If I know the restaurant where I’m meeting my family or friends, I usually look through the menu in advance and see if there’s something I can eat,” says Lele. “Salads are generally safe, with ranch or another low-carb dressing and a non-marinated protein. There are a lot of hidden carbs in restaurant food!”
5. Remember that it takes time
“At first with keto, you’ll lose a significant amount of water weight, and this can be really exciting. After a while, you’ll notice that it tapers off and you may get demotivated,” says Lele. “Don’t worry about it — just keep doing what you’re doing.”
Lele is the first to admit that adjusting to a new dietary regimen and making the considerations she needed to in order for it to work took time.
“I knew that not injecting insulin meant that I had to really be careful about what I eat from now on,” she says. “The mentality of, ‘Oh, I guess I’ll inject myself extra insulin to cover that carb-loaded food’—that way of thinking was gone for me. It was great not having to do that anymore, but at the same time it took a while to get used to.”
“If you’re living with type 2 and you want to try keto, I would highly suggest talking to your doctor and seeing if they can work with you,” suggests Lele. “Keto has been life-saving for me, in more ways than one.”
Does the ketogenic diet work for type 2 diabetes?
Type 2 diabetes is a condition that impacts blood sugar control. A person can manage the condition by following a healthful diet and maintaining a healthy body weight. A ketogenic diet is a high-fat, moderate protein, very low-carbohydrate diet that may help some people in supporting blood sugar.
Some people have suggested that this type of diet might help a person with diabetes, but the American Diabetes Association (ADA) do not recommend any single diet over another.
Every person has different dietary needs. Doctors now individualize diet plans based on current eating habits, preferences, and a target weight or blood sugar level for that person.
Foods containing carbohydrates, such as bread, rice, pasta, milk, and fruit, are the main fuel source for many bodily processes. The body uses insulin to help bring glucose from the blood into the cells for energy.
However, in a person with diabetes, insulin is either absent or does not work properly. This disrupts the body’s ability to use carbohydrates effectively and, in turn, causes sugars to be high in the blood.
If a person eats a high-carb meal, this can lead to a spike in blood glucose, especially in a person with diabetes. Diet is important for both type 1 and type 2 diabetes.
Limiting the intake of carbohydrates is the central concept of the keto diet.
Researchers initially developed and continue to recommend the diet for children with epilepsy. However, some reviews maintain that it might also benefit some people with diabetes.
Some research has suggested that following a ketogenic diet might:
reduce the risk of diabetes in people who do not yet have it
improve glycemic control in people with diabetes
help people to lose excess weight
In this article, we look at the possible links between the keto diet and diabetes.
The ketogenic diet and diabetes
The ketogenic diet severely restricts carbohydrates. It forces the body to break down fats for energy. The process of using fat for energy is called ketosis. It produces a fuel source called ketones.
Impact on blood sugar levels
A ketogenic diet may help some people with type 2 diabetes because it allows the body to maintain glucose levels at a low but healthy level.
The lower intake of carbohydrates in the diet can help to eliminate large spikes in blood sugar, reducing the need for insulin.
Studies on ketogenic diets, including research from 2018, have found that they can be helpful in controlling levels of HbA1c. This refers to the amount of glucose traveling with hemoglobin in the blood over about 3 months.
Impact on medication
Ketogenic diets may help reduce blood sugar levels. As such, some people with type 2 diabetes who also follow a ketogenic diet may be able to reduce their need for medication.
However, scientists have warned that those following the ketogenic diet alongside an insulin regimen might have a higher risk of developing hypoglycemia (low blood sugar).
Hypoglycemia occurs when blood sugar levels fall to 70 milligrams per deciliter (mg/dL) or less.
It is best to discuss any diet changes with your doctor while on medication. Not consuming enough carbohydrates can be dangerous when taking certain medications for diabetes.
Impact on weight
The ketogenic diet helps the body burn fat. This is beneficial when a person is trying to lose weight, and it may be helpful for people whose excess weight has influenced the development of prediabetes and type 2 diabetes.
Even light-to-moderate weight loss through diet and exercise might support glycemic control, overall well-being, and energy distribution throughout the day in people who have diabetes,
Research has shown that people undertaking a ketogenic diet show an improvement in blood sugar level management and that some have experienced noticeable weight loss.
Benefits
The ketogenic diet can lead to a variety of other benefits including:
lower blood pressure
improved insulin sensitivity
reduced dependency on medication
improvements in high-density lipoprotein (HDL), or “good” cholesterol, without adding to low-density lipoprotein (LDL), or “bad” cholesterol
a drop in insulin
Meal planning
Ketogenic diets are strict, but they can provide ample nutrition when a person follows them closely and is mindful about meeting nutrient needs.
The idea is to stay away from carbohydrate-rich foods that could spike insulin levels. Typically, the carbohydrate intake on a keto diet ranges from 20–50 grams (g) per day.
To follow the keto diet, people should try to develop a diet plan in which 10% of the calories come from carbohydrates, 20% come from protein, and 70% come from fat. However, there are different versions of the diet, and proportions vary depending on the type.
They should avoid processed foods and focus instead on natural foods.
A ketogenic diet should consist of the following types of food:
Low-carb vegetables : A good rule of thumb is to eat non-stavegetables at every meal. Beware of starchy vegetables, such as potatoes and corn.Eggs : Eggs are low in carbohydrates, as well as being an excellent source of protein.Meats : Fatty meats are acceptable, but should be eaten in moderation to be mindful of heart health. Also, be mindful of consuming too much protein. Combining a high level of protein with low levels of carbohydrates may cause the liver to convert the protein into glucose. This would raise blood sugar levels.Healthful fat sources : These include avocados, olive oil, nuts, and seeds. Although the diet is mostly fat, it is important and recommended to include mostly healthy fats over not as healthy options such as bacon, sausage, red meat, and fried cheeses.Fish : This is a good source of protein.Berries : These are good sources of fiber, vitamins, minerals, and antioxidants that are okay to consume on the keto diet in the right quantity.
Side effects
The ketogenic diet may be a viable glucose management option for some people with type 2 diabetes.
As the ketogenic diet involves switching to a different source of energy, it can lead to some adverse effects.
Short-term side effects
The dietary change might cause symptoms that resemble withdrawal from a substance, such as caffeine.
These symptoms may include:
keto-flu, a short-term group of symptoms that resemble those of flu
noticeable changes in bowel habits, such as constipation
uncomfortable leg cramps
a noticeable loss of energy
mental fogginess
frequent urination
headaches
loss of salts
In most instances, the side effects are temporary. People often experience no long-term health problems.
Long-term side effects
Long-term effects might include the development of kidney stones and an increased risk of bone fractures due to acidosis.
Other complications include the risk of dyslipidemia and a possible increase in hypoglycemic episodes.
Some animal studies have suggested that, since a low-carb diet often involves additional fat, there might be a higher risk of cardiovascular disease (CVD), due to a buildup of fats in the arteries. People with diabetes already have an increased risk of CVD.
Children may also experience stunted growth, due to reduced levels of an insulin-like growth factor that can lead to bone erosion. This can mean weak bones that are highly susceptible to fractures when a person follows the keto diet.
There is a lack of evidence about the long-term safety and effectiveness of the keto diet, and researchers have called for more primary studies and more evidence before recommending this diet.
Alternatives
The ketogenic diet is one of many eating plans that might help people manage their weight.
However, a majority of health professionals do not recommend the keto diet for managing diabetes.
There are many other nutrient-dense diets available that aim to balance carbohydrate, protein, and fat intake, control body weight, and keep blood sugar within a healthful range.
Many of these boast measurable benefits for people with diabetes.
Criticisms
Critics of the ketogenic diet focus on the adverse effects, including the possibility of kidney damage, CVD, and hypoglycemic episodes.
Maintaining this type of diet can also be difficult on a long-term basis, as it is highly restrictive.
This may lead to weight gain later on, particularly if an individual starts to eat unbalanced levels of carbohydrates once they switch back to a regular diet.
Critics also note that there is no evidence to support the long-term benefits of the keto diet.
Outlook
Health authorities in the United States do not recommend the keto diet as a way to manage diabetes.
It may be better for people to focus on:
following a healthful, balanced diet with plenty of fresh fruits and vegetables
spread the intake of carbohydrates out evenly throughout the day
eat smaller meals more often rather than a large meal once a day
follow the advice of the doctor, who will likely recommend a personalized diet plan
A doctor or dietitian can help an individual choose the plan that best fits their lifestyle. People should find a diet that works for them and makes them feel good.
Discover more resources for living with type 2 diabetes by downloading the free T2D Healthline app. It provides access to expert content on type 2 diabetes and peer support through one-on-one conversations and live group discussions. Download the app for iPhone or Android.
