I’ve been looking at Diets lately. And I’ve came across Low Carb High Fat Diet (LCHF) and noticed that a lot of people have had success with this way of eating. Have any of you Type One Diabetics ever tried it and had success? And was your Endocrinologist on board with it?
Thanks in advance, for your advice!
I’ve done it pre and post T1D and it has worked tremendously well in both cases.
I currently low carb (to a point of reaching ketosis) and yes, my medical team is aware and approves of it.
Jessica - Be aware that this topic has been batted around here many times before. It’s a contentious topic with many strongly held points of view.
I’m a LCHF proponent as a great treatment regimen to live with diabetes. I see diabetes, any flavor, as a disease of carbohydrate intolerance. Some of us can tolerate more carbs, some less. Some of us get a little help from a pancreas that’s still functioning to some extent while some of us have a pancreas that has completely given up the ghost.
I prefer not to call the way I eat as a diet. I just see it as a way of eating. I started eating this way in May of 2012 and have not looked back. I started when I received a diabetes complication diagnosis and I finally decided to take the plunge.
I see my way of eating as highly beneficial to my health, particularly my blood sugar control. I’m a big fan of Dr. Bernstein, but I do not follow his more rigid protocol. I eat about 50 grams of carbs each day, sometimes a few more. He sees 30 grams per day, 6 at breakfast, 12 each for lunch and dinner as a strict limit.
When I changed my way of eating I was surprised how easy it was. I expended very little willpower to eat this way. My original motivation and goal was to regain control of my blood glucose. It did that very well and then I was surprised that I lost 25 pounds in 90 days and I wasn’t even trying!
Bernstein often refers to his law of small numbers. In essence it says, fewer carbs leads to less insulin and to smaller mistakes. This is genius. I ended up cutting my daily insulin intake in half and I had much better control, a lower average with less variability.
A big complaint that the medical profession, particularly the dietitians express about LCHF is that its not sustainable. I’m coming up on my 4 year anniversary of eating this way and I can’t see going back.
If I were you, I would google “the low carb dietitian.” Franziska Spritzler has an interesting story to tell and she’s got the credential to back up her LCHF position.
I never asked my endocrinologist about LCHF. I see that as similar to asking an auto mechanic how to do surgery. Doctors, in general, know little to nothing about nutrition. When my endo asked why I was having such a good run with my blood sugar numbers, I told her it was primarily due to eating LCHF. End of discussion, she didn’t ask any more questions. The dietitian was a little more curious and and I told her my BG performance derived from LCHF eating. She sputtered some objections but I asked her, “How do you think I can have a good A1c, with few hypos, and low variability?” She didn’t want to talk with me any more.
Good luck!
I ate very much low carb high fat and had great control over my blood sugars while doing so and using novolog bolus insulin. Since using afrezza I’ve found that the LCHF diet digests to slow to be a good fit for that treatment so I’ve adjusted to a lower fat, moderate carb diet… Maybe 80-100 carb/ day.
If I ever have to go back to novolog only, LCHF will be implemented right away…
Although I am starting to have other concerns about whether LCHF is the best long term solution for me, seeing my cholesterol levels have climbed significantly and my blood pressure isn’t as good as it used to be before I started eating that way… But there is no clear answer as to if there is a cause/effect here or not…
I have tried LC several times without a lot of success and have settled on a moderate carb approach (like @Sam19, 80-100g carbs/day). From past experience (pre-Dx), almost any “diet” that you can follow works; however, the only thing that REALLY works is what you as an individual can sustain. I did very well (from a non-D perspective) at managing my weight for many years on an “everything in moderation” diet – That worked for ME, though only you can find out what will work best for you.
That said, since Dx, I have yet to figure out what will work for me in this new reality I live…
I very much agree with @Terry4. I generally follow Dr Bernstein’s low carb methodology, but some days I may eat 60g of carbs, and some days only 30. On the advice of people here, I recently read Dr Ponder’s book Sugar Surfing, which has helped me come to grips with my own mental block regarding even trying slightly higher carb foods. I’d like to think that I’m becoming less a disciple and more a thinker, but who knows?
As for the endo, well he knew I was low carb the first time he looked at my meter log. He was conditionally OK with it, the condition being that my numbers (mostly A1c, lipids) were good. His first comment to me was that no one ever stays LC for long. It’s been 10 years (ish). For context, I was Dxed as an adult in my mid-40s. Pancreas slowly gave up the ghost and I’m a pumper now. Latest A1c 5.9 and cholesterol better than at Dx.
I eat moderate carb, right now I’ve fallen into a 50 - 75 carb habit. It changes sometime for me since it is not a “diet” for me. I don’t follow strict rules, I allow myself to eat high carb if a situation comes up (I went to the mall yesterday for the first time in about 6 months. I wanted the whole mall experience and had some fast food for lunch). I’ve come to the conclusion that I am carb and insulin sensitive, using little amounts of each help control my BG better. After I added fat to my diet, I became happier, more energetic, I just felt better. I use real butter, heavy cream, whole milk, red meats. My food started tasting so much better! This lifestyle is wonderful for me. When I’m eating how I should, I never get hungry and i truly enjoy the food I eat without worrying about the diabetic consequences, which means less stress.
I also have noticed that when I stay on track my bowel habits are actually on a schedule and are very normal. I’ve always had bathroom issues in that sense, I’d go 4-5 times one day, then go once every 3-4 days for a few weeks. Eating LCHF puts m on a very reliable bathroom schedule.
SO does moderate carb also, though he probably eats 100- 150 a day and added fat at the same time I did. He lost about 30 lbs in 3 months without changing anything else, he is also more energetic and happier.
Just as a historical side note, very low carb diets were first popularized in the 1860s for weight loss and have pretty much been around ever since.
I switched to LCHF about 3 years ago. My A1C dropped more than a full point and my lipids plummeted to the levels they were at 40 or 45 years ago. With minor fluctuations, that pattern has held steady ever since.
Using low carb i can use Very little bolus insulin. I use about 50 units of basal and less, than 10 units of bolus. Much safer. No swings. I do this by avoiding sugars, grains and fruits - i don’t count carbs generally. I do occasionally eat more carbs if eating out our special occasions and, manage it by frequent testing and corrections until things return to normal. My last a1c was 5.0.
I’m on LCHF, and it really helps keep my BG stable, plus I don’t get as much hunger between meals as I did when I was eating more carbs. I also very rarely feel deprived. As for my endo being on-board with it … well, I’m not really sure and I don’t really care. It’s my diabetes, and I’m the one who is actually managing it. She did suggest I make an appointment with a dietician, but I declined. I encourage you to try an LCHF diet!
I switched to a LCHF + Protein Diet about 1 year ago. I have lost over 40 lbs… My Body fat % went from 19.3 to 12 %. Cholesterol levels went from Slightly elevated to 10% below Average acceptable levels based on medical profession guidelines. My A1C which was already in check and well controlled as being a type 1 diabetic for so long… Before switching A1C of about 5.9 which was great to now an average of 5.4 to 5.6.
I am a Pump User and hardly use a mealtime bolus now and just stick with a basil range of about 43 units a day… I stick to around 20 Carbs per day … Giving myself a small grace window to compensate for lows that I may encounter during workouts and also allow myself 1 off day a week where I will go up to around 50 carbs.
I found several things out and available on the market that Have made this change very easy overall… Flax, Oat Bran & Whole Wheat Pita Bread – Joseph's Bakery … The link here is for a pita bread that I switched too that has between 4 to 5 net carbs per serving. Its not too expensive and can be split to make 2 wraps if your on a budget as well … It has become a staple in my pantry as I have turned them into chips, dried them out and turned them into bread crumbs to use in several different recipes…
Eggs , Fish , Chicken , Bacon , Tofu, Some nuts… are all regular staples for me now…
The hardest part of changing to this type of diet was getting my Husband on board with the changes. Since he is not diabetic he eats what he wants, when he wants … but he too has seen improvement in his sleep pattern, energy levels, overall health by switching…
My Endo. is just amazed at the level of control that I have sustained while switching to the diet.
I do not suggest that you start with something so low as I have gone but I have found that I maintain a state of ketosis and have kept that state going even with a off day in-between without much added effort. My CGM most days looks almost like a straight line rather than a roller coaster or some brain wave pattern…
If anyone ever has any questions or wants some recipes or guidance… Ask away I am more than willing to offer support but know that this diet may not be for everyone… Always consult your treating physicians before making such a life altering choice such as this…
Jack
Congrats on your determination and success! I did something similar almost 4 years ago. I considered changing my way of eating for about 2 years before I did. Once I did it I was amazed at it really wasn’t that hard to do. Good for you. Thanks for posting your story.
Thank you Terry,
You are right that it was not as hard as one would think to do… The overall cost is very inexpensive as well if you take your time to shop right. I’m happy to see that there are others that have found the same success as I have making the switch. I just wish the medical field would look at this more and make it a regular suggestion and offer more support to patients. I wonder if there are any parents of diabetic children out there that have looked at going this avenue for the whole family to the benefit of their child/children. I assume this one can be much harder with all of the temptations that are out there for the younger generations and how they want to fit in with their friends and maybe not want to follow such a diet… Or maybe even getting this into schools and such …
But wait then all of those candy companies might have an issue with it and the fast food industry … ( mind you since I switched I don’t eat at fast food joints anymore… Not to say I wont go out to a restaurant once in a while but those places with a drive through and fatty hi carb menus are just off limits… ) …
Thanks again … Happy to share.
Jack
@MissMargie pretty much described my story in hers. Thank you!
I would add that Dr. David Perlmutter, writes extensively on this topic and explains how shifting from burning carbs to burning fats for energy is a cleaner system and better for the body in general. He has many, many videos on youtube as well as couple of books on the topic.
There are some good books out there that delve into the science very well. Here are a couple of the classics:
Volek and Phinney, The Art and Science of Low Carbohydrate Living (2011)
Lyle McDonald, The Ketogenic Diet (1998)
@ David
Yes I have read both of those books prior to making the move to the Diet and Life style I Live now.
I just wish more Endocrinologist’s and Dietitians would promote this to their diabetic patients as a standard norm. I hear and see of so many pushing this Pill or that Pill and not addressing the main issue at hand … I have one friend who is Type 2 Diagnosed a few years ago and His DR said “Here take these pills…” … that was it … He started taking them as directed and continued on the same old habits… A year later he had not seen any significant change in his A1C. I suggested to him to make an appointment with my Endo. … Needless to say His A1C improved with a healthy diet change …
I guess its that I do not like the inconsistent treatment options that are prescribed by physicians in lieu of this pill or that pill as a fix all … Granted I do understand that people are different and respond differently to different treatments… But Your diet… One such as this should be one of the first suggestions made to aid in combating diabetes… insulin dependent and non insulin dependent alike benefit from choices like this in most cases…
But again … David … Great references …
Jack
I can only speak for high carbohydrate diet. I track my eating to use the predictbgl.com website, and I see that yesterday I ate a little over 1,800 calories, with 330 grams of carbohydrates, a typical day. My blood sugar apparently stayed under 200, spending the vast majority of the 24 hours under 120. Almost all of my A1C results over the past 30 years are 6.0 or lower, so it is quite possible to manage blood sugars and eat high carbohydrate. Soon after being diagnosed, I read Dr. James Anderson’s book about the HCF diet and discovered that my diet could include plenty of fruit and vegetables. As I’ve learned more about antioxidants and phytonutrients, I can’t imagine reducing my intake of fruit and vegetables. The problems with them come mainly from refining them. Eat oranges, but don’t drink orange juice. Eat potatoes but careful with the butter or sour cream or french fries. Eat produce. Get lots of greens: kale, broccoli, spinach. Look at the nutrients and fiber in the carbohydrates. I’d call my diet the low processed low refined high produce diet.
That is great. I was not saying that a High carb diet is not good… I am just saying that the refined sugars carbs more in-particular is the issue. Sticking to raw fruits and not concentrated ones are great… And even on a Low carb diet You don’t count fiber intake as a carb.
The relationship I see though is the overall amount of insulin used per day. I almost never see my bg above 120 and daily average is around 85. Total insulin intake per day is around 40 to 50 units basil often more at the lower end.
I just see it as Less overall insulin needs = less refills = less copay’s = less cost to manage. But as always every persons body is different with different insulin resistance and such… I used to follow a diet more like yours prior to switching.
@Jack18…is your a high fat diet…or high protein. I’m interested in doing low carb/more protein, but by being cautious re fats (gallbladder). Thus having to seek out nuts (for example) lower in fat and cheeses as well. There’s always fat free cheese…but they are so unappetizing. Tofu is interesting…already eat a lot of chicken and I like fish.
My breakdown is about 40 % fat 50% Protein and 10% carbs. But that does vary from day to day. between the fat and protein to maintain Ketosis. If you are going to do the High protein specifically keep meals at around 30g per meal as most people cannot process much more than that during the digestion cycle. (Again as I have stated before everyone is different but I have seen this as fact in myself). The ratio is also based on your own body weight and BMI. You want to make sure your in a healthy percentile in your BMI and you can balance this with switching fats and proteins to a degree… Just be careful because you can put yourself into a Ketoacidosis state if you start burning too much protein… The general burning states are . Carbohydrates -> Fats -> Proteins.
So for you I would stick to no more than maybe 25 to 30% Fats… Try to keep those fats to some of the good ones like those found in nuts and in Fish as those break down a bit easier than those found in foods like bacon , Beef and Dairy.
On the carb side keep it as simple as you can then I would not go anywhere as low as I go as 20 carbs a day when and very little fat will cause your body to start burning Protein and that can lead to muscle mass loss unless you are working out every day to keep it maintained…
But eat several smaller meals a day rather than a few larger meals to keep to the base percentage … Consult your Dietitian but I would look at a 25-30% Fat 50-55% Protein and the remainder in carbs … ( a good amount as fiber ) … Higher fiber intake will also help with the related issues with having your gallbladder removed.
Jack