Mrsmac247, raising hand...I too ate a lot of processed grains and sugary foods before starting the diet. I was between jobs and husband was away on business for first three weeks, thankfully. I was not a fun person during this time, going through serious withdrawal from grains and sugar to a completely new way of eating.
Checking my blood glucose, 4 to 7 times a day, kept me motivated. That and my intense dislike of pharmaceuticals.
Here's what I wish I'd known then. There are blood glucose meters available that use very inexpensive strips. Ask forum members here from your country which one's are the cheapest and where to buy them, either locally or online.
In the U.S., I use the ReliOn Prime, purchased at Walmart. The meter cost me $14.99 - (but lancet devise and lancets sold separately; I already had both) - and the test strips are 22 cents each. For comparison, the original meter I got was similar but the strips cost 68 cents to $1 each!
Note, all meters will consistently give inconsistent readings. Don't worry about it. If I retest 5 times, one after the other, with either meter, my readings vary by 16 or 17 mg/dL, which irriates me, but it gives me the feedback I need to stay motivated. My highest blood glucose reading was 282 mg/dL (15.7 mmol/L). I'm now in the 110 - 145 mg/dL range (6.1 - 8.1 mmol/L range).
Another critical strategy for me was to keep a variety of fresh vegetables to steam and eat in the fridge at all times. Single servings of beef, pork, poultry, and fish in the freezer, and a variety of nuts and cheese too.
Nuts each have different nutritional profiles (% DV) - (still looking for a good source of pistachios and cashews). I buy most of my nuts in big bags from Costco. Each 1 oz serving provides...
Almonds are a good source of
protein (12%),
fiber (14%),
monounsaturated fat (8.7 g),
vitamin E (37%),
riboflavin (17%), calcium (7%), iron (6%),
magnesium (19%) ,
phosphorus (14%),
potassium (6%),
zinc (6%),
copper (14%),
and manganese (32%).
I should add here that peanuts - (dry roasted, no salt, in shell) - though a legume, not a nut, are a good source of
protein (13%), fiber (9%), vitamin
E (10%),
thiamin (8%),
niacin (19%),
folate (10%),
magnesium (12%),
phosphorus (10%),
potassium (5%),
zinc (6%), copper (9%) and
manganese (29%).
Pecans are a good source of protein (5%),
fiber (11%),
monounsaturated fat (11.4 g),
omega 3 (276 mg), thiamin (12%), magnesium (8%), phosphorus (8%),
zinc (8%),
copper (17%),
and manganese (63%).
Pine Nuts (for making fresh pesto) are a good source of protein (5%), fiber (4%),
vitamin E (13%), K (19%), thiamin (7%), niacin (6%), iron (9%), magnesium (18%), phosphorus (16%),
potassium (5%),
zinc (12%),
copper (19%), and manganese (123%).
Sunflower Seeds - (dry roasted, no salt) - are a good source of protein (8%), fiber (4%),
vitamin E (13%), K (19%), thiamin (7%), niacin (6%), iron (9%), magnesium (18%), phosphorus (16%), potassium (6%), zinc (12%), copper (19%), and manganese (123%).
Walnuts are a good source of protein (9%), fiber (8%),
omega-3 (2,542 mg), thiamine (6%), B-6 (8%), folate (7%), iron (5%), magnesium (11%), phosphorus (10%), zinc (6%), copper (22%), and manganese (48%).
Mushrooms, one of the foods you like, are a good source of magnesium.
I do miss pasta, rice too. I replaced pasta with spaghetti squash and thin strips of zucchini (courgettes), and I replaced rice and potatoes with cauliflower. There's something calleda a spiralizer - (
https://www.google.com/search?q=spi...&ei=mv47VbuuEMX6oQThqYHgDg&sqi=2&ved=0CE4QsAQ ) - that I want to get too.
You can still drink coffee, teas, water, also a 4 oz single serving of dry red and white wines daily.
What type of unprocessed or minimally processed carbs, fats, and proteins do you normally eat and enjoy? Oh, and green olives, pimentos removed, are another good snack.
