[DougWebb]

I'd recommend watching Dr Sten Eckberg's videos, like this one: https://youtu.be/XTmUnIrmAe8

I'm on a keto diet for chronic insulin resistance and obesity, caused by 50 years of high carb eating. (Every meal a sandwich, or including potatoes or rice, and lots of sugar.)

I got a CGM a few months ago to help me directly see the impact of the foods I'm eating. It has allowed me to fine tune my diet and get rid of everything that causes a noticable rise in my glucose. My daily graph now shows little more than than the natural daily cycle of glucose produced by my liver: starts rising before dawn, peaks around 10am, drops to my average by 6pm, and drops to daily low around 3am.

If I were a type 2 diabetic (I was headed there), I wouldn't need supplemental insulin because I'm not eating anything that increases my glucose. The only glucose in my blood is the small amount my liver puts there because I need it.

If I were type 1, I'd need to take insulin because my body wouldn't be making any at all. With my natural, consistent, and small-range daily pattern, it would be easy to predict my needs and take the right amount at the right time.

CGMs are life changing.

[LegitShady]

so what foods did you cut out, and what foods do you regularly eat?

[DougWebb]

Everybody's body responds differently, so you have to experiment to see what works for you. The CGM has been a great tool for that. I also use a Keto-Mojo for blood glucose and ketone testing now and then.

What's worked for me is a diet of eggs, cheese, bacon, chicken, ground beef, ground pork, roast beef, turkey, pepperoni, kale, cabbage, Brussels sprouts, coffee, seltzer, bone broth, half & half, heavy cream, rebel ice cream (but not other keto ice cream brands), almond flour, ground pork rinds (as a bread crumb substitute), and probably some more I'm forgetting.

Typical advice is to stay under 20g net carbs, but I've found that I do better if I count total carbs instead for any non-veggie foods. Keto-friendly substitutes for flour and sugar mess me up most of the time, but I've found a few things that are ok. I also do intermittent fasting, only eating one or two meals during a 6-8 hour window, but I do much better if I fast for 36-48 hours. Dr Eckberg has some good videos on why fasting that long makes a difference.

[mountain_peak]

Wow - thought I'd never find anyone else with my diet on HN, but (other than half & half, ice cream and Brussels sprouts), we're surprisingly close. I'd also add a few things, such as almond milk, homemade mayo, flax, cocoa powder, 100% cocoa squares, and head lettuce for burger wraps, but that's about it. Like you, I tried things like carbalose flour and erythritol with bad results, but stevia powder seems ok. I'm glucose intolerant but thin and would likely need some sort of drug if I wasn't eating this way - which I have been since 2008.

[specialist]

I did something similar for a while. Loved it. Great results.

How's your cholesterol, risk for heart disease, etc?

Having high LDL, I switched to a high fiber diet. My LDL hasn't budge.

So now I'm pondering what's next.

I have almost zero knowledge, opinions, ideas about what's best, for me or anyone else. The stuff I've read about cholesterol just confuses me.

One of the few things I did learn (about myself) is that calorie restriction works great. After a few days I barely notice. But adherence is very difficult when I'm in pain.

[bradknowles]

As a T2, I would encourage you to be careful about the almonds, kale, and other items that are high in Oxalate.

Trust me, you really don’t want to develop kidney stones.

Been there, done that, twice. Had to go to the ER each time. Not fun.