The Keto Diet For Diabetes: Is It Safe? How It Works and a 3-Day Meal Plan


The keto diet for diabetes is all the rage these days, and you may be wondering if it’s the right choice for you. While the long-term effects of this diet aren’t known yet, there’s no shortage of people who are willing to try it out. If you or someone you know has Type II Diabetes, you might want to find out how it could help your body before trying it out as well. This article will give you an overview of what keto is, how it works, and what you should eat during your first few days on the diet.

What is the Keto Diet?

The keto diet is a low-carbohydrate, high-fat diet designed to trigger the body’s natural ability to burn excess fat. Adhering to a keto diet plan, a person typically consumes only 10% of their total calorie intake in carbs while still allowing other foods high in protein and fat. By giving your body what it needs most (healthy fats), you’ll stimulate the production of ketones in the liver. These tiny molecules act as fuel for brain cells, where you don’t want insulin spikes because that will lead your cells down an inflammatory pathway. When you’re burning ketones as fuel, you’re also burning stored sugar in your fat tissue. That means less glucose circulating in the blood for diabetes patients. 

What about side effects? 

Any downsides to this way of eating? Well, some people experience weakness or lightheadedness when they start off with the ketogenic diet due to decreased levels of certain vitamins such as folate, thiamin, and vitamin C. Deficiencies may be able to be corrected with supplements, but speak with your doctor first before taking any additional steps on this journey into ketosis. Some might feel constipated due to a lack of fiber content, but one must also drink plenty of water, which should help keep things moving along nicely! There are so many benefits to being on a ketogenic diet, including significant weight loss, improvement in mental clarity, and a lower risk of heart disease. Make sure you consult your physician before starting the ketogenic lifestyle so you can get tailored advice specific to your health condition. After all, no two bodies are alike – we each need different things to thrive!

What do I eat? 

Healthy fats like butter, olive oil, and coconut oil should be staples in your diet since they have been shown not just to increase weight loss but also to improve cognitive function. In addition, omega-3 fatty acids found in fish such as salmon and sardines are great for maintaining healthy cholesterol levels, so make sure you incorporate these fatty fish sources into your meals too!

3-day Meal Plan Sample

Day 1 

Breakfast Protein Powder Pancakes, Peanut Butter and Jelly Sandwich, coffee with half a sweetener. 

Lunch Taco Salad, Pork Rinds Snack Sugar-Free Gum Dinner Grilled Chicken Breast with Cilantro Sauce, White Rice Snack Banana

Day 2 

Breakfast Chicken Fried Steak Biscuit Lunch Fruit Snack Turkey Breast Dinner Broiled Fish with Lime Juice Quinoa Packet

Day 3 

Breakfast Cereal with Milk Lunch Cheese Sticks Soup Recipe Tea Crackers Dinner Grilled Lamb Chops, Mashed Potatoes, and a Side Salad with Vinegar Dressing. Pumpkin Pudding Snack Banana Breakfast Cereal with Milk (makes one serving) 1⁄2 cup Almond Flour 1⁄4 tsp. baking powder 1⁄2 cup skim milk or water 1⁄4 tsp vanilla extract/1⁄2 tsp almond extract, 5 tbsp chopped walnuts 1⁄3 cup golden raisins 2 tbsp brown sugar 1 egg White Sugar to sprinkle on top of cereal Combine all the ingredients in the bowl. Mix until well combined and put into the microwave for about 4 minutes, or until cooked thoroughly. Let it cool slightly before eating.

Benefits of following a Keto Diet

Keto diets are much lower in carbs and rich in healthy fats. When you eat fewer carbs, your body has to turn fat into ketones to use as energy. You may even find that this metabolic state accelerates weight loss, improves blood sugar control, decreases hunger, and makes you feel more satiated. Plus, following a keto diet is linked with other health benefits, like protecting against some types of cancer and lowering high cholesterol levels. 

Weight loss claims have not been scientifically substantiated. 

On the other hand, the research on keto’s effect on type 2 diabetes isn’t conclusive. Ketogenic diets seem to improve insulin sensitivity and reduce blood sugar levels, but it’s not clear if they work better than non-ketogenic diets for the long-term management of diabetes. 

It’s important to note that studies have shown that it’s possible to reverse type 2 diabetes through dietary changes alone. In fact, a Mediterranean diet has been shown to reduce risk factors associated with type 2 diabetes by at least 50%. 

In Conclusion 

Lastly, the first few weeks on the keto diet are tough. The ups and downs will happen, but don’t be scared if you experience cravings. I feel like people try to eat whatever they crave just to satisfy their hunger because they know it won’t last. Don’t give in! Embrace your new way of eating wholeheartedly and keep at it! You may have rough days or weekends where you eat a lot of carbs, but those can be counteracted with extra exercise. Find a routine that works for you, but overall- stay on track. Your reward is weight loss!! In addition, not only did I lose 20 pounds over the course of this journey, but my blood sugar levels decreased from 250mg/dL to 130mg/dL. And diabetes medications were reduced by 50%. 

Furthermore, more time was available for my family and friends due to this change in lifestyle. 

What do you think about the keto diet for diabetes? Share your thoughts below!

You May Also Like