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  1. I was invited to share my story by Dr Paul Mason at this amazing event.

    https://www.tickettailor.com/events/lowcarballstars/505717

    After getting over the shock of being invited to share this platform with many of the people who have helped me on my journey I put this 13 minute video together. I am posting here in the hope that some members find it useful.

    https://drive.google.com/file/d/1GSFf2Ikc8r1xXPHppveHIjgDJCbkD-Ww/view?usp=drivesdk
  2. Yesterday was my 3 year diaversary. 3 years to the day that I was diagnosed with type 2. The diagnosis that I refer to as a blessing in disguise.

    I spent the day sharing some of my journey on social media (mainly Twitter) in the hope that it helps others understand more about type 2, obesity and metabolic health. I'm not medically trained and it really is just sharing what worked for me.

    I remember the day so vividly. I had been to the Dr (a very rare visit) with symptoms that were worrying me. Severe unrelenting heartburn for weeks, sudden onset IBS and a dry mouth. I had other issues but I was putting these down to the menopause and my age and didn’t think to mention them, yeast infections, blurry vision, itchy skin and skin tags had started to appear.

    My bloods were taken and I had to go for a scan. An endoscopy was booked in.

    I was booked in with the nurse for my results. She confirmed I was t2d. Hba1c of 62mmol/mol. Anything over 48 and over = diabetic. Nurse told me it was progressive and wanted to start me on metformin and statins and gave me a couple of leaflets, I would have a review in a few months. I asked for 2 months to see if I could do anything with diet. I hadn’t got a clue what it was going to be but she mentioned losing weight. I was at my heaviest, 14 stone 7lbs (my ideal weight is about 11 stone). I had given up on dieting as it just never worked. Up and down like a yoyo, trying every diet you can think of (I worked in a big office and there was a different diet sheet circulating every week). I did lose weight over the years here and there but it all went back on again, and some! But this time I had a health goal. Reversing my diabetes.

    I asked if I got a blood glucose monitor ‘you don’t need one, they make you obsessed, we will just take your bloods next appointment and that will tell us how you are doing’. Yet on the NHS website it states 'checking your blood sugars is an important part of managing your diabetes'!

    I didn’t want to end up like my poor mum who was an insulin dependent t2d. She was registered blind in her 60s, had neuropathy, sores on her legs that wouldn’t heal, community nurse having to dress wounds daily, BP, kidney and other issues, and yes she was overweight, she had a spare tyre all around her middle (which I now think was the effect of the insulin).

    I came home and fell into my husband’s arms an emotional wreck. 2 days of crying on and off. I felt so ashamed. I was angry as I felt I had brought it on myself. I let myself get overweight and I didn’t exercise. I couldn't even tell anyone (apart from close family) about my diagnosis. I just said my blood sugars were a little high.

    I couldn't believe what was happening because I actually thought my diet was healthy, wholemeal bread, rice, pasta, jacket potatoes, cereal and I loved bananas. I would often have 2 bananas on a working lunch. Low fat products. Lots of processed/packaged food but I didn’t see any issues here. Quick and convenient.

    I had heard diabetes could be reversed through articles i had seen in papers so I Googled ‘reversing diabetes’. It took me straight to Diabetes.co.uk. The first thing that hit me was the members were saying that the official guidelines need to be avoided as they make things worse! You can imagine my shock reading this. And I could see from many forum members signature panels that whatever they were doing was indeed working with massive drops in Hba1c, weight, BP normalising and great cholesterol levels. I also that other health issues were disappearing like migraines, aches and pains, foggy head, tiredness, IBS and many more, so many in fact I made a list that filled an A4 sheet of paper. I used to have a little tinnitus prior to my dx. That disappeared too.

    The official guidelines:

    Lose weight, don’t skip meals, eat lots of starchy carbs, lots of fruit during the day, low fat, low salt and ‘healthy’ wholegrains, wholemeal bread, brown rice and pasta.

    Constantly battling with the DONATE button on every page. They wouldn’t need so many donations if they listened to the diabetics and changed the guidelines accordingly.

    Every link from the NHS type 2 diabetes website takes you to Diabetes.org.uk with the advice I’m being told to ignore.

    So what was the diabetics advice (I since discovered that every diabetes forum recommends this as the most effective way to reverse t2d symptoms, reduce/eliminate medication including insulin and get into remission, working very closely with HCPs, not the only way though, horses for courses and all that).

    The advice was to:

    Test blood sugars using a blood sugar monitor. Everyone is different and what might spike blood sugars in one person might not spike another.

    Keep a food diary

    Cut out (or cut down on if you can’t cut out) the foods that cause spikes.

    Cut out ultra processed foods and eat real food

    I used an app called Mysugr to input readings. This app gives you an estimated Hba1c so you can see if you are heading in the right direction. I found out (as most t2d do) that sugars and starches send my BG sky high.

    These are guidelines for newly diagnosed t2d from the forum members of the 2 main UK diabetes sites, more or less opposite to the official guidelines:

    Diabetes.org.uk forum members advise = forum.diabetes.org.uk/boards/threads/maggie-daveys-letter-to-newly-diagnosed-type-2s.61307

    Diabetes.co.uk forum members advise = diabetes.co.uk/forum/threads/basic-information-for-newly-diagnosed-diabetics.26870/

    Again, basically, avoid starchy carbs as they will spike you (constant spikes can lead to serious diabetic complications), avoid low fat products as they are often full of sugar, eat healthy fats. Eat fruit mindfully as it can significantly impact on blood sugars (I find berries are best), avoid ultra processed foods (full of sugar and other rubbishy ingredients) and stick to eating real food. Items with 5 ingredients or less.

    Obviously if there are other health issues people are dealing with this advice may need to be adjusted accordingly.

    I had absolutely no idea carbs turned to sugar, that savoury food turned to sugar. I was shocked to find out a large jacket potato can have the equivalent to @19 teaspoons of sugar in.

    When your body becomes insulin resistant (insulin is the hormone that regulates blood glucose levels) the sugar that it can't deal with gets stored as fat, in the liver and the body, which is why I had started to put weight on without changing the way i ate. And why when I had my scan just before my dx it showed up a fatty liver.

    When I returned to the nurse 2 months later I had lost 2 stone (I was low carb and many days below 20g, drinking lots of water, no wine!). My hba1c was 47 (pre-diabetic level). I was no longer hiding my dx from friends and family, I was indeed telling everyone and also telling them that ‘there’s HOPE, t2d doesn’t have to be progressive’ And massively promoting low carb.

    Here is a video link of just one Dr who has discovered the benefits of low carb and introduced it into his practice. 86 of his patients now into drug free remission. He is saving and lengthening lives, giving people a better quality of life and also saving the Treasury a fortune. The amazing Dr David Unwin.



    Sad to think he has seen a patient as young as 10 with t2d. The youngest pt with it is recorded as being 3 years of age. It used to be classed as a disease of the elderly.

    Dr Unwin has also come up with infographs which guide you as to how much sugar is in food. Genius.

    http://phcuk.org/sugar/

    Another Drs appointment 2 May 18 and HBa1c was in the normal range (41). A 42lb weight loss. This was a side effect of going low carb and being very focused on regaining my health.

    26 June 18 I reached my target goal - 50lb weight loss where I am currently almost 30 months later.

    I have just had my annual check done and my results came back 'normal no action'

    Weight - 10 stone 10lbs (down from 14 stone 7lbs at dx)
    Hba1c - 36mmol/mol (down from 62 at dx)
    BP - 116/69 (borderline for meds at dx with readings of 140/90 and over
    Cholesterol (I ask for a full lipid profile to get the breakdown I feel tells the bigger picture
    total = 5.8 (same as dx)
    HDL = 2.62
    LDL = 2.95
    Triglycerides = 0.50

    I asked for a raft of other tests and all normal. I did ask for vitamin D level but they missed that one out! It can be very beneficial in the fight against Covid. I have already had Covid and survived! My Covid symptoms were late last year. 26th November through December for the main symptoms but my cough lasted well into the New Year. I was very poorly, I thought it was flu, never had flu before but it seemed that this could be my 1st experience. For me it came in waves. Felt I was getting better then BOOM. I have it all documented as I was really quite worried.

    Symptoms
    Fever/hot/cold (3 waves)
    Cough from day 1
    Slight breathlessness, couldn't take full breaths in (went to Dr 8th December as feeling so poorly and he gave my antibiotics for a chest infection)
    Headache (I never get these so this in itself was unusual)
    Nausea
    Lack of appetite (lost 5lbs)
    Very tired
    Blood sugars all over the place

    I haven't been poorly since thankfully. As soon as I could test for antibodies I did.

    May - Abbot test - positive
    October - Roche test - positive

    Back to my journey
    I find I don’t have the same relationship with food. Not thinking about it constantly. I used to be eating breakfast thinking about what I would be eating for lunch. Eating lunch dreaming about dinner. I rarely feel hungry. I was constantly hungry on my high carb diet. Constantly tired (this will have been the roller-coaster that comes with a high carb diet, highs, then crashes making me feel tired and wanting something to pick me up, maybe a bar of chocolate. Now I often wake up not even hungry and have a coffee and cream for breakfast. I usually eat twice a day but sometimes will have a cup of tea in the afternoon with my favourite choc and nut bar from Aldi (5.9g). I definitely enjoy my food more than ever. After 3 years I am only just becoming a little more adventurous in the kitchen. I have invested in Mrs Ps Low Carb Christmas ebook - behind this is a lovely lady called Emma Porter, herself diabetic (type 1) who follows a low carb way of eating for its health benefits. More info on 'thelowcarbkitchen.co.uk

    I invested in many books on diabetes (mainly because I was giving talks/presentations prior to covid) and 2 of the best cookery wise are:

    The Diabetes Weight-Loss Cookbook
    The Reverse Your Diabetes Cookbook

    Both books Dr Unwin has had input and include lots of info, infographs as well as recipes

    Other books I would recommend are:

    The Diabetes Code - Dr Jason Fung (Lots of info and quite in depth)
    The 21 Day Immunity Plan - Dr Aseem Malhotra (easy to read, shorter and concise)

    There are so many health benefits to low carb as you can see from many forum members signature panels. Not just better blood sugar control or weight loss but blood pressure, cholesterol, appetite reduction, less sugar cravings, fewer migraines, skin conditions, IBS, heartburn and many many more. Incidentally, my t2d symptoms disappeared within a few days of going low carb. So much so that I cancelled the endoscopy that the dr had arranged. I haven't had heartburn since. Even my skin tags have gone (can be a sign of insulin resistance).

    The diabetes guidelines prior to @1980 were in fact low carb healthy fat (I have copies of many from all different years) They changed when fat was wrongly alienated. People became frightened to eat it in a way. I had to read a lot into it at the beginning to reassure myself that what I was going to be eating wasn't going to do me more harm than good. Once I realised it wasn't I felt happier.

    Ivor Cummins I find is great where this is concerned - lots of videos on YouTube

    Here on the Forum @bulkbiker started a great thread:

    Diabetes.co.uk/forum/threads/cholesterol-and-statins.156985

    I've shared my journey with anyone who will listen in the hope of raising awareness. Newspapers, magazines, radio, even TV sitting with Holly and Phil on This Morning (I can't tell you how nervous I was, couldn't even speak to my hubby the night before, but I thought if it helps get the word out). Many on this forum have done exactly the same. It's definitely a team effort. But 3 years on I feel frustration that even though so many of us are crying out for change, patients and health care professionals, yet little has changed, despite having CGM monitors which are real game changers. You can instantly see the effect food has on blood sugars. Many non diabetics are trying them too. Just 14 days (one sensor) will tell the user so much. I rarely finger prick these days as I use a Libre Sensor CGM all the time. I don't really need to as I'm type 2 and not on medication but I still love to see the daily graphs. I know how the food I eat effects me (I'm quite boring with regard to the food I eat), but I'm just quite attached to it now. Literally! I also buy a1cnow tests and test with these occasionally. Before using a CGM I found finger pricking plus inputting results in Mysugr gave me a very good projection (the more finger pricks during the day the more accurate).

    I joined my surgery Patient Participation Group (PPG). My surgery, especially the practice manager and diabetic team, has been amazing. They have taken on board low carb and helped me produce a handout leaflet for any patients interested. They also provide me with a room for pt to pt support sessions, 5 local surgeries can access. (Currently on hold due to Covid). And so much more.

    It's so good to see other surgeries starting to advocate low carb as an option. This is one of the best sites I have come across, packed with info, even a 4 weekly meal planner.

    http://lowcarbfreshwell.co.uk/

    EXERCISE IS DEFINITELY BENEFICIAL
    Exercise isn't something I have enjoyed although I absolutely love a long scenic walk. I am fortunate to live by the sea and have a beautiful promenade. I try to get one in every day but many days don't succeed. I'm a bit of a keyboard warrior on Twitter, it's not healthy in more ways than one! When I do have a walk my CGM tells me that it has been good in lowering blood sugars. I can feel a New Year resolution coming on.

    SO MANY PEOPLE TO THANK

    Firstly my amazing husband - Eric - superstar
    If he had 1p for every time I've mentioned the word diabetes since the start of my journey he would be a multi millionaire.

    He isn't diabetic but has himself lowered his carbs. He does still have bread occasionally but no pasta, rice and rarely potatoes. And certainly no breakfast cocktails as he used to. A big bowl of about 3 different cereals before he went to work. He loves a full fat Greek yoghurt with keto muesli nowadays, or smocked/peppered/piri piri mackerel, or eggs of some sort.

    Over the first 18 months he lost 21lbs. He avoided going on a 2nd BP medication and is hoping to eventually come off all together. He wore a CGM from 6th Jan this year, he went keto (under threat of 2nd BP med). It was amazing to see the results. When Eric has a carby day and we test his BP we know it will be raised so definitely a link here.

    DCUK FORUM MEMBERS
    How blessed was I to find DCUK and so many people who give their time to help and support others on their journey, whether it be the beginning, or any other point. Someone is always there to help and guide. Or just listen. They really don't get the recognition they deserve, especially the mods who have a very tough job. And incredibly manage to fit everything in in their own busy and I would imagine sometimes challenging lives.

    There really are too many to mention here. So many have helped me in one way or another but I just want to say a massive thank you to everyone for everything.

    Debra
  3. DAWN PHENOMENON INFO

    https://www.diabetes.co.uk/blood-glucose/dawn-phenomenon.html

    CAN ANYTHING BE DONE TO COMBAT DP? FOR ME, YES. HERE'S WHAT I DO.

    My fasting blood sugars are at 4.9 today around 7am (early start as we had the grandchildren). I decided to tackle my recent dawn phenomena (starting around 5 going to @6.5 yesterday with having nothing to eat) by eating a small piece of cheese more or less as soon as i woke up. Eating something zero carb. It works for me and for many. That said i don't always do it.

    The 1st graph is today. After the cheese. 2nd screenshot shows that my bs didn't go higher than 5.7 before starting to come back down. Result!

    Just eaten a cheese and chorizo 2 egg omelette for breaky @10am. Started at 6.0. From experience it won't rise higher than 6.5 before coming back down quickly.


    3rd screenshot was yesterday's early morning readings. A later start to my day but around the same fbs. 5.0. It goes up to @6.5 before starting to come back down = DP).

    First thing I ate was lunch at 1pm. I had a lovely lunch out in a local bistro. Couldn't resist as Boris has offered to chip in on the bill. ;-)

    Naked cheese and bacon burger (no bun) with side salad (I didn't eat the tomatoes but did eat a little relish and coleslaw plus 2 of Eric's halloumi fries). Screenshot 6 refers.

    Bs were 5.6 at 1pm when i started to eat and back down to 6.2 @2.30. Another good result.

    The final screenshot shows how my bs performed after my lunch, for info. They continued to go down. The small rise to 5.4 was 2 small pieces of choccy.

    Attached Files:

  4. I have for a while thought of creating a little blog on my experience with my good friend, my libre. Today is the day.

    COST

    I love my libre. I have to buy the sensors as I'm a type 2, no meds. Cost £48 (I tick the 'I'm a diabetic' box to avoid the VAT) every 14 days but other than this I'm cheap to run. ;-) (hubbys words). I don't mind finger pricking to keep an eye on blood sugars but I prefer to scan.

    I invested in a reader to start with (it came in a starter pack with 2 sensors and cost £150) but prefer to use the libre sensor app on my samsung mobile phone. You can use both should you wish but you have to start sensor off with reader first.

    PROBLEMS WITH SENSORS

    I've had 3 sensors that I've had issues with. I've phoned up, given them a few actual readings compared to the libre readings to prove the discrepancies and they have sent me another within a couple of days. No problems.

    ACCURACY

    Accuracy wise I find them quite good between 5 and 7 which is where I am most of the time. Lower, then not quite so accurate.

    To avoid any issues i attach sensor no less than 24 hours before I'm due to activate it so it beds in. It still usually reads a little low for the first couple of days but I can resort to finger pricks where I feel necessary.

    WHAT INFO DO I GET - DAILY GRAPHS

    So I will start by uploading a few of the graphs that might be of interest then move onto different functions over the next few posts.

    HIGH CARB, LOW CARB, STRESS, ILLNESS AND LATE NIGHT EATING EFFECTS ON FBS

    1) 2 slices of wholemeal bread toasted with butter @9.30am. @11.15 I had a banana. This was an experiment following the current t2d official guidelines. I was going to experiment for a week until I saw the effect of just one morning! The advice is to eat 5 fruit/veg a day as well as lots of starchy carbs like pasta, rice, potatoes, bread and cereal.

    2) kippers for breakfast

    3) stress - doing an interview (all day on and off) NOTHING TO EAT ALL DAY AND NOTHING TO DRINK i ate at @9pm in a local restaurant. Beef stroganoff with vegetables

    4) illness - I was incredibly poorly from 26th November last year. Covid-19 symptoms including fever, cough, shortness of breath, etc. It came in waves. 7th December was the 2nd time I thought i was getting better. But I went downhill again on the 8th. Nausea with a knot in my tummy all day. No food apart from trying a few mushrooms in a creamy sauce. My blood sugars would normally be steady at around 5 (much of the time in the green)

    5) just last night. I had a low carb day as usual. Cheese and ham omelette for breaky, 2 pieces of 85% choccy at @3pm, chicken for dinner in tinned tomatoes, mushrooms, onions, garlic, chili served with cauli rice. 1 glass of wine. I don't usually eat after dinner but I was warm so had ice-cream with a deliciously guilt free piece of lemon drizzle cake and double cream at 11.30. I'm a night owl. ;-)

    6) shows the rise and fall after the late night carbs. Without the double cream it may have gone higher and fallen lower. But my fbs today was 5 at 8.44am. Its currently at 5.9 at 10am. A little dawn phenomena. Not eaten yet. Still in bed!

    Attached Files:

  5. Just leaving this here in case anyone is interested. This is what worked for me.

    https://www.youcuredwhat.com/podcast/Debra/
  6. Once I had sorted my own health out with the help of this forum and it's wonderful members i decided to blog on my facebook page to help my friends and anyone interested in a low carb way of eating. I do regular posts but thought I might start leaving a few here.

    Here is the first one from 2nd January this year. It contains lots of useful info so a good one to start with i feel.

    DAY 1 - PART 1 - BIT OF EVERYTHING

    It's a long one as introductory post. Grab yourself a coffee (add a dash of double cream .)

    I will be breaking sections down over the coming days so don't try to take it all in now, it can feel a bit daunting! I learned this over 2 years, still learning.

    A HEALTHIER LIFESTYLE BLOG

    ANYONE THINKING OF A HEALTHIER WAY OF EATING FROM JANUARY? READ ON....

    No way in a million years did I ever think I would be trying to help others lose weight, control blood sugars, bring down blood pressure. Me! Who just 2 years ago was very overweight (but felt happy in my skin). And had been for many years. I had been reasonably in control of my weight over my adult years, weighing myself regularly. If I put weight on I did diets like 1000 calories a day, weight watchers, and although I lost weight it would go back on as quick. I lost it for a wedding, Christmas, holidays, and when the event was over it would be back to the old habits within weeks.

    12 years ago my beloved mum died. Weighing myself was the last thing on my mind. So I didn't. When mum passed away I weighed 11 stone. Two years ago this had crept up to 14 stone 7lbs (wore black, lived in leggings and baggy tops so no real issues as I'm tall and was told I carried it well!). But I didnt think I was eating particularly badly. I bought wholemeal bread, rice, jacket potatoes, cereals with all those healthy symbols shouting out at me from the boxes, skimmed milk, low fat products. What could possibly go wrong! Well insulin resistance for one.

    Without going in too deep, the diet I had was very high in carbohydrates (lots of processed foods included) and low fat products. Carbs turn to sugar in the body and low fat products are full of sugar. To deal with the sugar we have a hormone called insulin. Insulin takes the sugar from the blood to the cells where it is used for energy. Basically I was eating far too much sugar for my insulin to cope with. Resulting in the excess sugar storing as fat (resulting in weight gain). Usually stores around the tummy area (did for me), and also in the liver (when I was diagnosed with type 2 diabetes one of the indicators was I had a fatty liver).

    Sugar is highly addictive which I will go into over the next few days in more detail. Also emotional eating. Life can be very challenging .

    I found a way of eating that actually works for me. It's not for everyone. Many of my friends swear by Sliming World or Weight Watchers. Horses for courses.

    But no harm in giving it a whirl if you fancy trying it. I'm here to answer any questions you might have, if I dont know the answers I will endeavour to find out.

    You might want to get yourself in the right headspace now. Psych yourself up. This site 'diet doctor ' (link below) is amazing! You will get so much info on my way of eating, which is low carb high healthy fat. It works really well for me. Great way of eating to lose weight. Your body uses carbs for energy so when you cut back it starts to use fat for energy. I lost 4 stone in approximately 7 months (NB i was EXTREMELY disciplined and very focused though, with a goal of reversing my type 2 diabetes, and I managed to put it in remission I'm very happy to say, but I can never take my eye off the ball! Once a diabetic always a diabetic). I did stop drinking for 5 months apart from gallons of water but reintroduced it as I do enjoy a few slurps. I've learned what's good and what isn't so alcohol will get it's own little section over the coming days .

    Lots of info, guides, recipes, meal plans, videos and much more on this site. The visuals are amazing.

    Most of you probably only want to lose a few lbs so just a few changes here and there would be enough (usually involving less or no potatoes, bread, rice, pasta, cereals or just eating off a smaller plate and drinking plenty of water). You could reach your goal in a month. I lost my first stone in less than ONE month. Not a long time in your life to get to a happier you. A more confident you. Some may want to lose more, that will take longer. It's a marathon not a sprint. Set small goals. And if you have a bad day put it behind you. We are all only human.

    I weighed every day since my diagnosis and still do (now it's because I dont want to lose more!)....works for me. Not for everyone. Do what works for you. But whether it's once a day or once a week try and do it at the same time. I do it first thing in the morning.

    The low carb way of eating is especially good for diabetics who are trying to control their blood sugars. As I said earlier, carbs convert to sugar in a nutshell. Diabetics are allergic to sugar, that'sthe way i look at it. The fewer carbs the better (helps to avoid spikes which cause the complications associated with diabetes).

    My glucometer tells me what to avoid! (You can get a testing kit from eBay for less than £12 which comes with a few strips if you want to check your blood sugar levels and I think local pharmacies do testing).

    A meter helps you know what foods agree with you, and which don’t. Test before and 2 hours after the first bite. You should aim to have less than a 2.0 mmol/l rise.

    Here is a link to the science of low carb. This Dr, Dr Unwin (Southport) has just seen his 73rd patient into remission (82 as of July '20). He was gutted for years just seeing patients go from bad to worse following his standard NHS advice. More and more medication. More and more complications. Then one patient turned their type 2 diabetes on its head. He asked them how they had done it. Low carb. The rest is history. So many are doing it this way now. Yet Drs and Diabetic nurses are still choosing to medicate rather than educate or offer a low carb way of eating option. The American diabetic association has included it now but UK still to get there.

    Dr Unwin's infographs show what you are eating in equivalent sugar cubes, it can be quite shocking! Here are the links:

    https://phcuk.org/sugar/



    How many carbs? Low carb is between 20g and 50g a day, for me it's usually 30g ish and keto, usually 20g of carbs or less a day.

    The Diet Doctor site gives info about intermitent fasting (IF). Great for weight loss. Lots of different ways to incorporate this. If you want to.

    There are several different intermittent fasting methods. Three popular ones are:

    The 16/8 Method: Skip breakfast every day and eat during an 8-hour feeding window, such as from 12 noon to 8 pm.

    Eat-Stop-Eat: Do one or two 24-hour fasts each week, for example by not eating from dinner one day until dinner the next day.

    The 5:2 Diet: Only eat 500-600 calories on two days of the week, but eat normally the other 5 days.

    As long as you don't compensate by eating much more during the non-fasting periods, then these methods will help you lose weight and belly fat.

    I have never skipped full days, I love my food too much! But I have done 18:6. So i would have my dinner at 6pm and have nothing until noon the next day (asleep for a lot of the time so pretty easy). Apart from a lovely coffee with double cream in the morning

    I'm not medically trained and want to emphasise I'm just sharing my journey and what worked for me. I would say check with your doctor if you have medical conditions before you change your way of eating. That makes me smile as we don't check with our doctors when on an unhealthy way of eating! But there you go.

    LINK

    https://www.dietdoctor.com/

    So I think I have gone on enough for one post. Off to do my 10k steps. Bye the way no I didnt exercise over the past 2 years. Most I've done is good walk. I've been a keyboard warrior trying to change things much of the time. I'm very active on social media especially Twitter. Its almost a full time job!

    Massive thanks to my hubby for his continued support. Could not do this without him! Mr absolute rock. He himself has lost almost 2 stone by making small changes. He still has bread but there are lower carb options. We took reading glasses to Sainsburys and studied labels. But Tesco and Sainsburys websites are amazing for nutritional info.

    4g carbs works out approximately as 1 teaspoon of sugar.

    NO CALORIE COUNTING REQUIRED

    RESOURCES
    ONLINE
    Diet doctor
    Libbys ditch the carbs
    Diabetes.co.uk (forum is excellent with some great threads like 'what have you eaten today' to give you ideas. Success stories galore. Videos. Lots of great info)
    Low carb programme - videos

    BOOKS
    Jason Fung
    The Obesity Code
    The Diabetes Code
    The Diabetes Weight-Loss Cookbook: A life-changing diet to prevent and reverse type 2 diabetes - Katie and Giancarlo caldesi

    WATCH
    the big fat fix
    Fixing dad
    The doctor who gave up drugs

    YOUTUBE
    Dr Jason Fung
    Dr David Unwin
    Dr Aseem Malhotra
    Dr Sarah Hallberg
    Dr Ken Berry
    Dr David Cavan
    Diet Doctor
    And put 'i reversed my diabetes' to listen to people sharing their experiences
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