Keto Diet: Lowering A1c Levels Quickly And Effectively

A ketogenic diet is a very low-carb, high-fat, and moderate-protein diet that has been found to help people lose weight, improve blood sugar and insulin resistance, and promote overall health. While there is evidence that a keto diet can be beneficial for people with type 1 and 2 diabetes as well as prediabetes, it is important to note that it is not a magic cure and should be approached with caution and under medical supervision. In this article, we will explore the potential benefits of a keto diet for people with diabetes, as well as some warnings and side effects to be aware of before embarking on this restrictive eating plan.

A low-carb diet can lower A1C levels in people with prediabetes

A low-carbohydrate diet can be highly beneficial for people with prediabetes. Prediabetes is a condition characterised by higher-than-normal blood sugar levels, which puts people at a higher risk of developing full-blown diabetes. A low-carb diet can help bring elevated A1C levels back to a healthier range.

A randomised clinical trial published in the JAMA Network enrolled 150 older adults with untreated prediabetes or less severe diabetes. Half of the participants were randomly assigned to a low-carb diet and frequent dietary counselling, while the other half continued their usual diet. During the first three months, the low-carb group had to keep their carbohydrate intake below 40 grams per day, and below 60 grams per day for the following three months. The low-carb group showed greater improvements in A1C and fasting blood glucose levels at the six-month mark, in addition to an average weight loss of 13 pounds.

The ketogenic diet, a popular low-carb diet, is also known to be beneficial for people with prediabetes. The standard keto diet recommends that 55% to 70% of daily calories come from fat, 25% to 35% from protein, and 5% to 10% from carbohydrates. This diet can help improve glycemic (or blood sugar) control, improve insulin resistance, and may reduce the need for insulin.

It is important to note that the long-term effects of the keto diet are not well understood, and there are some potential risks and side effects associated with it. Additionally, it is always recommended to consult with a medical professional before starting any new diet, especially for those with prediabetes or diabetes.

The keto diet is high in fat, moderate in protein, and very low in carbs

The keto diet is a high-fat, moderate-protein, and very low-carb eating pattern that has gained popularity within health and wellness communities. Typically, 55-70% of daily calories on a keto diet come from fat, 25-35% from protein, and 5-10% from carbohydrates. This distribution is quite restrictive, especially for those who are used to eating more carbohydrates.

The standard keto diet aims to get individuals into a state of "ketosis", where the body burns fat, instead of carbohydrates, for energy. This shift in energy metabolism may be beneficial for people with type 1 and 2 diabetes, as well as prediabetes, by improving glycemic control and insulin resistance.

A study published in Diabetes Therapy in 2018 found that a group of 262 people with type 2 diabetes were able to reduce their A1C levels and reduce or eliminate diabetes medication after one year of ketogenic dieting. Additionally, a separate study found that a 30%-carbohydrate diet over 6 months led to a significant reduction in HbA1c levels, even among outpatients with severe type 2 diabetes, without the need for insulin therapy or an increase in sulfonylureas.

However, it is important to note that the keto diet is not a cure-all and should be approached with caution and under medical supervision. There are some potential risks and side effects associated with the keto diet, including "keto flu," vitamin and mineral deficiencies, and kidney stones. Furthermore, for those with type 1 diabetes, there is a risk of diabetic ketoacidosis, which can be life-threatening.

Before embarking on a keto diet, it is essential to consult with a healthcare professional to ensure that it is safe and appropriate for your individual needs and health status.

The cyclical ketogenic diet allows for eating clean carbs one to two days per week

The cyclical ketogenic diet is one of the variations of the standard keto diet. It allows for eating 100 to 150 grams of clean carbs one to two days per week. Clean carbs are natural, unrefined foods like fruits, vegetables, and whole grains. This diet is especially beneficial for people with type 1 and type 2 diabetes, as well as prediabetes.

The keto diet is a very low-carb, high-fat, and moderate-protein diet. It aims to get the body into a metabolic state called "ketosis," where it burns fat instead of carbs for energy. While the standard keto diet is quite restrictive, the cyclical ketogenic diet offers more flexibility by allowing for the consumption of clean carbs once or twice a week. This can be beneficial for those who find the standard keto diet too challenging or restrictive.

The cyclical ketogenic diet can help improve glycemic (blood sugar) control and insulin resistance, and may even reduce the need for insulin in people with diabetes. Additionally, it can increase heart-healthy HDL ("good") cholesterol levels and improve cognitive function.

It is important to note that the American Diabetes Association (ADA) does not recommend the keto diet over other diets, and it is not a magic cure. The long-term effects of the keto diet are still being studied, and it may not be suitable for everyone. It is always advisable to consult with a healthcare professional before starting any new diet, especially for those with diabetes or prediabetes.

For those considering the cyclical ketogenic diet, it is important to understand that it will only work if it creates a calorie deficit, where the body burns more calories than it consumes. This usually happens when carbs are restricted, creating a large calorie gap and leading to weight loss. However, it is essential not to overeat fats or add more unhealthy fats to the diet. Focusing on poly- or monounsaturated fats and short-chain fatty acids (found in nuts, seeds, and plant-based oils) can improve cholesterol and reduce cardiovascular risk.

In addition to diet, regular exercise is crucial for improving health in people with diabetes and prediabetes. Both aerobic exercise and resistance (weight) training can help lower A1C levels when incorporated into a regular routine.

The targeted ketogenic diet asks you to time when you eat carbs

The Targeted Ketogenic Diet

The targeted ketogenic diet (TKD) is a version of the standard ketogenic diet (SKD) that is designed for athletes who want to receive the benefits of SKD but with enhanced athletic performance. Both TKD and SKD are high-fat and low-carb diets, with a similar daily macronutrient breakdown: 10% of calories from carbohydrates, 60% from fat, and 30% from protein. The key difference is the timing of when those carbohydrates are consumed. On SKD, carbs are spread throughout the day, whereas on TKD, carbs are consumed almost entirely at one time, typically 20-30 minutes before an intense workout. This timing helps replenish glycogen stores, preventing exercise fatigue and low blood sugar.

Who Benefits from TKD?

TKD is most suitable for athletes who perform high-intensity exercises, such as long-distance running, Crossfit, high-intensity interval training (HIIT), and sprinting. It may not be the best choice for those focusing solely on weightlifting or weight loss, as studies show that loading up on carbs before weightlifting may not be beneficial. Additionally, those on keto for disease management, such as diabetes or PCOS, should stick with SKD.

TKD for Exercise Performance

One potential benefit of TKD over SKD is enhanced exercise performance. Eating a small number of fast-absorbing carbs before, during, or after intense workouts can help fuel the session and replenish glycogen stores. To benefit from TKD, it is essential to be fat-adapted, which typically happens several weeks into the keto diet, and to be glycogen-depleted. This means that the body is burning through glycogen stores during intense workouts, allowing for a swift return to ketosis.

Choosing the Right Keto Diet

The choice between SKD, TKD, or CKD (cyclical ketogenic diet) depends on activity level and exercise goals. SKD is recommended for those with light exercise routines, such as yoga, walking, or easy biking, as their body fat can fuel these activities. For weight loss, therapeutic ketosis, and other keto benefits, SKD is generally the best option. CKD, on the other hand, is designed for serious athletes like marathoners, bodybuilders, and professional athletes who constantly burn glucose and deplete glycogen. They can consume a large number of carbs one or two days a week and quickly return to ketosis. TKD falls between SKD and CKD, suitable for athletes and individuals who perform hard, glycogen-depleting exercises.

Starting TKD

Before starting TKD, it is recommended to first follow SKD for at least 4-6 weeks to become fat-adapted. This allows the body to easily shift in and out of ketosis. It is also crucial to determine your unique carb count by measuring ketone levels throughout the day using ketone test strips. Start with a low carb count, under 30 grams net carbs, and experiment to find the right amount for your body. Consume carbs before or during exercise, as this may improve performance and help burn the extra glucose, facilitating a quicker return to ketosis.

The very low-carb diet (VLCD) approach allows people to eat high fat, moderate protein, and very low carbs

The very low-carb diet (VLCD) approach is a variation of the standard keto diet, which allows people to eat high-fat, moderate protein, and very low carbs. While the standard keto diet restricts daily carbohydrate consumption to 5-10% of total calories (or 25 to 50 grams per day for a 2,000-calorie diet), the VLCD takes a more flexible approach. This flexibility means that people on the VLCD can still achieve similar effects to those on the standard keto diet, including weight loss and improved blood sugar control.

The VLCD is based on the principle that reducing calorie intake and achieving weight loss are the key factors in lowering insulin resistance and improving health. By restricting calories and losing weight, individuals on the VLCD can improve their blood sugar levels and reduce their need for insulin, regardless of whether they achieve ketosis. This makes the VLCD a viable option for those who may find the standard keto diet too restrictive or challenging to maintain.

It is important to note that the VLCD is not a magic cure for diabetes and should be approached with medical guidance. Additionally, there is limited information on the long-term effects of the VLCD, and the long-term sustainability, safety, and efficacy of this diet are still not well understood. However, the VLCD can be a valuable tool for individuals with diabetes or prediabetes who are looking for a flexible and effective way to manage their blood sugar and improve their overall health.

When considering the VLCD, it is crucial to work with a healthcare professional to ensure a safe and effective approach. This is especially important for individuals with diabetes, as improper management of the diet can lead to serious health risks, including diabetic ketoacidosis. By working with a doctor, individuals can develop a personalized plan that takes into account their specific health needs and goals. Additionally, regular monitoring of blood sugar and ketone levels is essential to ensure the diet is working as intended and to mitigate potential risks.

Frequently asked questions