I'll preface this with I'm 65 and I am technically Type II diabetic. Not sure how long I have been this way, because I just wasn't tested over the years. I was seeming in control at some point, but don't know for sure and within the last little while it seemed - as soon as I got a bit more sedentary, not taking Vitamin D3, maybe cheating with bread, my blood glucose was spiking.
First thing is to know your HbA1c. If you don't know that, then sure you can lose weight and all, but you will be a bit directionless. If it's a bit high, then you should have your insulin checked to see just how insulin resistant you are - or at least monitor your BG (blood glucose) response - the little meters, strips and lancets are inexpensive and well worth it.
All this stuff needs to be tailored to you. I have no idea how different and how many types of people there are - but almost everyone is different. You need to find a doc who fits your needs and goals and directs you along that path.
Here's some thoughts from ME. I know vegan simple doesn't work for me, but the one principle is plenty of CLEAN food and plenty of leafy and stalky veggies. Meat and veggies are my savior. I can find substitutes for the junk. Clean nuts and almond flour for example.
I have a half beef on order for pick-up early Dec. Clean, grass fed.
Ordering an organic hog soon.
Clean meat is good.
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I definitely have increased my healthy fat intake. Good unoxidized fresh oils (Olive mainly). But good avocado and grapeseed.
Good clean fats are essential for seniors
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Because of my age and "condition" I take a supplement regimen. I would never say one size fits all and in the past I have taken supplement and it seemed to make ZERO difference that I could detect.
Vitamin D3 liquid drops. Gel caps do zero for me. I definitely need D3 in the Oct-April months. And there is a very interesting BG-Vit D3 connection
Cod Liver oil. With D and A.
Salmon oil. Essential omegas.
Zinc. Health and helps with D3 absorption
Boron for D3 absorption
Mg citrate - powder in water, absolutely essential for for D3 uptake (more so than K2)
Vitamin K2 (also I eat natto)
Vit B multi
Benfotiamine (B1 production for insulin)
Berberine for BG reduction
Chromium for BG reduction
K citrate - potassium is excellent, keeps the Na in balance.
Side note when hiking, biking, pickleball, etc - both my water bottles Mg and K citrate. Better hydration. I can actually feel it.
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Keto coffee-Bulletproof Coffee-Pirate coffee
If you can drink black and it keeps you full until first meal, then fine. NO worries as this is not for everyone. This certainly is not for someone on a strict calorie limited diet.
I just know it works for me. The first rule is ZERO SWEETENERS. None! None of the fake ones even. They just keep you addicted to SWEET and I think not great for your liver.
There are tons of ideas and recipes out there. Just search for "keto coffee" and have at it.
My Pirate coffee is like this:
Organic coconut fat (it's solid at indoor temps). About a teaspoon. One light teaspoon of organic cacao powder (not COCOA powder with sugar and crap) . Just make your coffee or espresso on top of this. Then a splash of real heavy cream or half-half (beware the less fat in milk, carbs go up on the macro scale)
Sometimes I will sub the fats. Butter, olive oil or just use heavy cream.
If you don't like cacao, then skip that but good clean cacao has good minerals and antioxidants.
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As for normal day clean up, or eat something not so healthy - DON'T STRESS - just use your knowledge. Get back to healthy ASAP.
What I do is:
One tall glass of pure water with a tablespoon or two of apple cider vinegar (ACV)
One tall glass of pure water with half a lemon.
You will urinate after this, fairly soon and your liver and kidney clean out will begin. Repeat as necessary. BG WILL drop!!
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With a keto diet my blood lipids where awesome, lost weight, the whole bit................this was 23 years ago.
Then back to 20 years of sedentary working, stress, not the best diet, etc sorta caught up to me. One thing for sure, exercise, even moderate or walking a lot works for me. It's my best bet at getting my muscle and other cells to burn the sugar, then allow my BG to drop naturally, or really for the insulin to do it's job. Hell in Italy, didn't eat any pasta, yes some gnocchi and lots of pizzas, I lost weight and BG was pretty low. Because I was so active and all the other food was so whole and natural.
BUT, I have very strong Dawn Phenomenon which basically means I wake up with really high BG (130-160). And then it drops through the day unless I eat something stupid, or don't get off my ass. That said, woke an BG was 112!
To get to the point, I have modified my diet, hard the last few weeks - 2MAD, between 10AM and 4PM, and I feel great, lost some weight but when your blood sugar is 120-130-140, your body simply will not go keto.
Side note: I saw a ND on Friday. Quite informative. I am making some further changes.
To be continued, my numbers look good over the weekend.
FTR (hahahaha For The Record) . I started this new journey pushing 180 pounds. (I'm around 5'8") Now at 168. Goal is 165.
Stress kills, I need to let some stuff go. Stress drives up BG (blood glucose) and a bunch of other nasty stuff. Low level stress over long periods can lead to dementia. Some dementia is now being called Type 3 Diabetes.
Lifestyle. The number one killer are quick carbohydrates. Sugar sure. Honey and fructose worse! Easy starches, really bad. I find some interesting stuff spikes my blood sugar, sweet potatoes and sweet squash. I can't eat those things. Oddly I have little urge to snack.
I do have my pirate coffee (yes there is another name for keto coffee)
Sucks sometimes, but I roll with it. Stay active.
Exercise IS absolutely critical. Move and keep moving.