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    Exercise and a Low-Carb Diet

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    Jan1
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    Exercise and a Low-Carb Diet

    Post by Jan1 on Sat Apr 08 2017, 11:53

    In a recent article the question was raised.

    "Some people claim that as a type 1 diabetic, you can’t follow a low-carb diet and exercise. Is this the case*?

    For most type 2 diabetics, the advice doesn’t apply. If you don’t take insulin or any blood-glucose level lowering medication, you’re not going to suffer from hypos, where blood sugars dip too low. A low blood sugar is usually defined as below 4mmol (or 70mg/dl in the States). There are no problems following a low-carb diet and exercising.

    What happens to you as a type 1 diabetic when you exercise?

    Lower AND Raise

    Exercise or activity can lower your blood sugar levels. It can also raise them too, just to make life extra complicated. Many people find that intense exercise, such as high-intensity interval training, will temporarily increase blood sugar levels. But the same thing can happen with any activity that makes you huff and puff—a perceived exertion level of hard (15-17 out of 20 on the Borg Scale).

    What happens to blood glucose levels also depends on how long you exercise for. Shorter periods of exercise and activity (less than 45 minutes) will not have as much effect as an activity that lasts longer than an hour. Timing is also crucial. When I want to go on a long walk (90 minutes), I usually schedule it for the morning or just after lunch. If I do this, I’m less likely to experience low blood sugars. In the morning, my body is fighting the cortisol spike that raises blood sugar levels. If I go for a walk right after lunch, I don’t take any insulin with my low-carb meal. A long walk will have the same effect as insulin. This might not work if I ate a high-carb meal.

    I’m more likely to experience low blood sugars if I exercise in the early evening when my insulin sensitivity is greater anyway.

    Basal Rate Reductions
    If you know you are going to exercise or be more active than usual, you can lower your basal rate to compensate. With a pump, you can also put on a temporary basal rate reduction an hour or so before you start, keep that on during exercise and for an hour or so afterwards. Or you can switch to a different basal programme for the day.

    You will also need to keep an eye on blood sugar levels over the next 24 hours. High-intensity interval training, for example, can lead to a temporary increase, but then a drop in blood sugar levels the next day.

    One final point is adaptability. When we first try out a new exercise or activity, it often feels really hard. If you keep it up for a few weeks, what felt difficult soon becomes okay as your body become more efficient. So, a 30-minute spin class, for example, that might have given you a dramatic blood sugar level drop the first time you did it, has minimal effects five weeks later.

    There are so many variables to type 1 diabetes, blanket statements such as “you can’t exercise and eat low-carb” do not apply to everyone. It’s challenging, yes, but if you know your body, you’ll know what exercise and activity you can do, when you can do it and how much to do if you want to avoid hypos. Like everything else, personal experience and logging what happens to you during exercise will help.
     
    *The usual disclaimer applies. My opinions don’t constitute advice for other people. If you want to exercise and follow a low-carb diet, you will need to experiment to find out what works for you. If you go to classes or use a gym, make sure the instructors are aware that you have type 1 diabetes and always carry your testing equipment and fast-acting carbs, such as jelly babies, with you."

    All words above are Emma Baird's who is a Type 1 diabetic and co-writer (with Dr Katharine Morrison) on The Diabetes Diet blog

    https://diabetesdietblog.com/2017/04/08/exercise-and-a-low-carb-diet/

    All the best Jan
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    chris c
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    Re: Exercise and a Low-Carb Diet

    Post by chris c on Sun Apr 09 2017, 23:13

    I might quibble with the statement about Type 2s not suffering from hypos, but then I'm weird, I have been told certifiable.

    I found this

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC332976/pdf/jcinvest00637-0253.pdf

    which is interesting, not least because of the date. Nearly fifty years ago we knew this about ketosis - admittedly then caused by starvation but today brought about by LCHF - which is definitely what I found, my BG varies a lot less and even when it does it seldom causes symptoms.

    I'll post this over there too.
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    emmasmith01711
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    Re: Exercise and a Low-Carb Diet

    Post by emmasmith01711 on Mon Dec 18 2017, 08:47

    In, my opinion, a slow walk in the fresh air does a lot and also you can choose some foods that help to maintain blood pressure levels
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    Re: Exercise and a Low-Carb Diet

    Post by Jan1 on Mon Dec 18 2017, 22:09

    @emmasmith01711 wrote:In, my opinion, a slow walk in the fresh air does a lot and also you can choose some foods that help to maintain blood pressure levels

    Hi Emma
    Welcome to the Forum.
    I think a walk in some fresh air is always welcome whether you are diabetic or like me a non diabetic.
    There is nearly always something relaxing about it.

    All the best Jan
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    graham64
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    Re: Exercise and a Low-Carb Diet

    Post by graham64 on Tue Dec 19 2017, 21:14

    @emmasmith01711 wrote:In, my opinion, a slow walk in the fresh air does a lot and also you can choose some foods that help to maintain blood pressure levels

    Hi Emma welcome, nothing wrong with a slow walk and choosing the right foods but as diabetics those foods also need to be compatible with maintaining good blood sugar levels  Smile


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    Re: Exercise and a Low-Carb Diet

    Post by chris c on Tue Dec 19 2017, 23:13

    Not a fan of shakes, but I will finish my walk with a cup of coffee, and sometimes if I'm not going to cook soon some nuts or a square of 85% chocolate.

    Old old quote from Mark Sisson

    "Move slowly a lot, run very fast occasionally, lift heavy things" seems to work a lot better than the endless "cardio" just like the low carb works a lot better than the endless carbs.

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    Re: Exercise and a Low-Carb Diet

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