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<blockquote data-quote="viviennem" data-source="post: 362519" data-attributes="member: 31282"><p>Have a look at <em>Viv's Modified Atkins Diet</em>, which is a Sticky Thread in the Low Carb section. It's a good base for any low-carb diet; if you stick to my version you will be eating about 25g - 30g of carbohydrate daily. If you want to eat more carbs than that, add them in carefully, using a carb counter book, from Low GI foods. As you increase the carbs, so you decrease the fat.</p><p></p><p>Following this diet I have lost 4 stone (BMI now 38, down from 48), my blood pressure has dropped, my cholesterol is fine, and my blood glucose levels are never normally outside the non-diabetic range. My last HbA1c was 37.</p><p></p><p>On your present diet, your carb intake is as follows:</p><p></p><p>30g oats 45g carb</p><p>60g cooked rice white = c 14g carb; brown c 13g carb (both cooked).</p><p>15g nuts/seeds c 7g carb</p><p>Pear 10g carb</p><p></p><p>That gets you up to 75g carb, which is about the level when my weight stalls or even starts to increase. You certainly won't be in ketosis (fat-burning) on that amount of carbs. I get there at around 30g daily.</p><p></p><p>That leaves a few further questions - what fruit do you use in your muesli? dried fruit is quite high in carbs, and so are some fresh fruits.</p><p>Which chicken & mushroom soup do you have? How many carbs on the packet/tin?</p><p>Which veg are you eating? and which beans?</p><p></p><p>There could be a further 20g carb at least sneaking into your diet with those 3 questions. Then, what do you drink? how many carbs in it? many diet foods/drinks are stuffed full of carbs. </p><p></p><p>I would suggest that you get a carb counter book (search on Amazon) and just check what you're eating; also, always read the labels. Do a week of a strict food diary and be completely honest with yourself about how many carbs you are taking in.</p><p></p><p>As for eating patterns - some people go for 3 meals a day; others graze, and eat maybe 5 smaller ones. It's whatever suits you best. I would always recommend breakfast; I have a 2-egg omelette cooked in butter every morning. This barely raises my blood glucose because it has minimim carbs. Fat doesn't affect blood glucose; about 20% of protein slowly turns into glucose and does affect your blood.</p><p></p><p>Finally; do give Metformin some consideration. I take 1 x 500g 3 times a day. It lowers the blood glucose by a little (1 or 2 mmol/l), works against insulin resistance and can suppress the appetite. It helps with weight loss. It also give some protection against stroke and CVD, and has recently been found to give some protection against some cancers. On the other hand, it can have side-effects - wind and upset stomach. This usually passes off quickly; if not, there is a slow release version which is gentler on the system. </p><p></p><p>This is completely your choice; no-one can make you take meds, but Metformin is in general a safe drug. If you decide to take it, make sure you go on to it gently - 1 a day for a week; then 2 a day for a week; and so on. Some people find that taking it in the middle of eating minimises side-effects. I had side-effects for a short time, but quickly got used to it and can now take it at any time.</p><p></p><p>I hope this helps. Let us know how you get on. <img src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" class="smilie smilie--sprite smilie--sprite8" alt=":D" title="Big Grin :D" loading="lazy" data-shortname=":D" /> </p><p></p><p>Viv 8)</p></blockquote><p></p>
[QUOTE="viviennem, post: 362519, member: 31282"] Have a look at [i]Viv's Modified Atkins Diet[/i], which is a Sticky Thread in the Low Carb section. It's a good base for any low-carb diet; if you stick to my version you will be eating about 25g - 30g of carbohydrate daily. If you want to eat more carbs than that, add them in carefully, using a carb counter book, from Low GI foods. As you increase the carbs, so you decrease the fat. Following this diet I have lost 4 stone (BMI now 38, down from 48), my blood pressure has dropped, my cholesterol is fine, and my blood glucose levels are never normally outside the non-diabetic range. My last HbA1c was 37. On your present diet, your carb intake is as follows: 30g oats 45g carb 60g cooked rice white = c 14g carb; brown c 13g carb (both cooked). 15g nuts/seeds c 7g carb Pear 10g carb That gets you up to 75g carb, which is about the level when my weight stalls or even starts to increase. You certainly won't be in ketosis (fat-burning) on that amount of carbs. I get there at around 30g daily. That leaves a few further questions - what fruit do you use in your muesli? dried fruit is quite high in carbs, and so are some fresh fruits. Which chicken & mushroom soup do you have? How many carbs on the packet/tin? Which veg are you eating? and which beans? There could be a further 20g carb at least sneaking into your diet with those 3 questions. Then, what do you drink? how many carbs in it? many diet foods/drinks are stuffed full of carbs. I would suggest that you get a carb counter book (search on Amazon) and just check what you're eating; also, always read the labels. Do a week of a strict food diary and be completely honest with yourself about how many carbs you are taking in. As for eating patterns - some people go for 3 meals a day; others graze, and eat maybe 5 smaller ones. It's whatever suits you best. I would always recommend breakfast; I have a 2-egg omelette cooked in butter every morning. This barely raises my blood glucose because it has minimim carbs. Fat doesn't affect blood glucose; about 20% of protein slowly turns into glucose and does affect your blood. Finally; do give Metformin some consideration. I take 1 x 500g 3 times a day. It lowers the blood glucose by a little (1 or 2 mmol/l), works against insulin resistance and can suppress the appetite. It helps with weight loss. It also give some protection against stroke and CVD, and has recently been found to give some protection against some cancers. On the other hand, it can have side-effects - wind and upset stomach. This usually passes off quickly; if not, there is a slow release version which is gentler on the system. This is completely your choice; no-one can make you take meds, but Metformin is in general a safe drug. If you decide to take it, make sure you go on to it gently - 1 a day for a week; then 2 a day for a week; and so on. Some people find that taking it in the middle of eating minimises side-effects. I had side-effects for a short time, but quickly got used to it and can now take it at any time. I hope this helps. Let us know how you get on. :D Viv 8) [/QUOTE]
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