I recently did some blood glucose and blood ketone tests after 16 hours of intermittent-fasting:
- 11:30AM: blood glucose of 65 mg/dl or 3.6 mmol/l, blood b-ketones of 0.6 mmol/l
- 12:00PM: meal of 3 eggs, 1 tablespoon grass-fed butter, a whole avocado, lemon juice, salt
- 1:00PM: blood glucose of 63 mg/dl or 3.5 mmol/l
- 2:00PM: blood glucose of 79 mg/dl or 4.4 mmol/l
- 3:00PM: blood glucose of 59 mg/dl or 3.3 mmol/l, blood b-ketones of 0.3 mmol/l
I've been following Chris Kresser's steps on http://chriskresser.com/how-to-prevent-diabetes-and-heart-disease-for-16 and have not yet done the same measurements after ingesting 'fast acting' carbs.
My typical diet is 20%/25%/55% carb/protein/fat, where the carb source is mostly vegetables, very little fruit and no starchy carbs (although I plan on introducing some sweet potato given I weight train 3xpw and play basketball 2xpw).
Before I move onto the second half of Kresser's steps (will report back!) I would greatly appreciate if anyone can answer the following questions:
- Are the low & stable blood glucose readings typical given the carbs in my meal were quite low?
- Is there anything to be concerned about when taking a high level look at the numbers (e.g. is my fasting blood glucose too low, does it look like I developing insulin resistance, etc)
- Do the numbers suggest I've been successful in reaching a small degree of nutritional ketosis?
asked byMike_70 (40)
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on April 13, 2013
at 02:06 AM
Your BG is on the low end of normal, and your ketones will go high with more fat and lowering protein. One day tells you a little, but it takes weeks to see the real trends of your eating and exercise. Keep tracking and you will have good data on how you are doing. Go to dietsoctor.com where this Swedish doctor showed his numbers during an exercise to raise bk.