Low carb meal plan
- Thread starter jackie500
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Hi all, I am newly diagnosed and wonder if anyone can share their meal plan with me. Thank you
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According to your profile, you're on metformin only, is that correct?
If so, you can simply lower your carbs to lower your blood glucose, here's a very clear explanation of how T2 diabetes works in relation with food. It's written by one of our members: https://josekalsbeek.blogspot.com/2019/11/the-nutritional-thingy.html
And here's a thread where we share our meals, it can be very helpful to read through them: https://www.diabetes.co.uk/forum/threads/what-have-you-eaten-today-low-carb-forum.75781/page-3253
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Hi there @jackie500 , what kind of foods do you like? Are you looking to go low carb or meat only, veggie ?We do have a number of members here who do low and very low carb diets. As for plans, are you looking for a specific plan with food suggestions that you can follow? There are a lot of food discussions on the forum, particularly from T2 members.
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Hi @jackie500
I don't have a specific meal plan so not able to share. My suggestion in the early stages is to find a few 'meals' that only contain food naturally law carb. For example- grilled salmon (or another fish) with cauliflower mash and maybe some broccoli. That's reasonably low carb and also easy to make. I tend to focus mostly on the protein source- fish, meat, eggs and then work around that. I don't tend to eat a lot of vegetables.
Another easy option is an omelette with cheese and other additions (just keep an eye on what you add)
Bacon and eggs work well for breakfast.
The diet doctor site has many recipes to get inspiration.
I'm not sure whether you have a sweet tooth but I find diet jelly doesn't raise my levels at all and also a few berries with cream also works.
I now have cream in my coffee rather than milk- I also add salt which (after getting used to it) actually improves the flavour by making it less bitter.
Good luck and welcome.
I don't have a specific meal plan so not able to share. My suggestion in the early stages is to find a few 'meals' that only contain food naturally law carb. For example- grilled salmon (or another fish) with cauliflower mash and maybe some broccoli. That's reasonably low carb and also easy to make. I tend to focus mostly on the protein source- fish, meat, eggs and then work around that. I don't tend to eat a lot of vegetables.
Another easy option is an omelette with cheese and other additions (just keep an eye on what you add)
Bacon and eggs work well for breakfast.
The diet doctor site has many recipes to get inspiration.
I'm not sure whether you have a sweet tooth but I find diet jelly doesn't raise my levels at all and also a few berries with cream also works.
I now have cream in my coffee rather than milk- I also add salt which (after getting used to it) actually improves the flavour by making it less bitter.
Good luck and welcome.
Hi VashitBHi @jackie500
I don't have a specific meal plan so not able to share. My suggestion in the early stages is to find a few 'meals' that only contain food naturally law carb. For example- grilled salmon (or another fish) with cauliflower mash and maybe some broccoli. That's reasonably low carb and also easy to make. I tend to focus mostly on the protein source- fish, meat, eggs and then work around that. I don't tend to eat a lot of vegetables.
Another easy option is an omelette with cheese and other additions (just keep an eye on what you add)
Bacon and eggs work well for breakfast.
The diet doctor site has many recipes to get inspiration.
I'm not sure whether you have a sweet tooth but I find diet jelly doesn't raise my levels at all and also a few berries with cream also works.
I now have cream in my coffee rather than milk- I also add salt which (after getting used to it) actually improves the flavour by making it less bitter.
Good luck and welcome.
Thank you for your advice. That is helpful to start with protein and add the sides. I will have a go at this.
It is all so confusing, I also have high cholesterol, so have to watch the fats too.
Jackie500
Hi Melgar
Thank you for your reply. I like most foods, including the foods that got me here! I have been advised to do low carb and low fat as well as to lose weight.
I am looking for meal ideas as I am already bored of meat and salad. The challenge of following a set meal plan is quite good for me as I know I must change my eating habits.
Jackie500
For breakfast I usually have scrambled eggs with spinach. Lunch is a grilled chicken salad with lots of greens. Dinner’s often baked salmon and roasted veggies. For snacks, I grab a handful of nuts or some cheese.
Hi @jackie500 I feel that you are probably misinformed about weight loss and fats and also about cholesterol and fats.
Most people here who eat in a Low Carb way don't cut calories or fats. This makes it a lot easier for planning meals because you can just remove the higher carbohydrate stuff and ad either more green veg or more protein. Apart from sauces, it's the protein plus fat that is the tastiest part in any case.
I hope that you understand that it isn't fat which makes us fat, it is sugars and carbohydrates, so a good diet for controlling or reversing T2 diabetes is also good for weight loss and for normalising high blood pressure. too. In the majority of overweight Type 2's Low Carb High Fat will actually reduce the LDL Cholesterol that most people are concerned about as well as reducing Triglycerides and raising HDL (the so-called good cholesterol). It's mainly the slim Type 2's who find their LDL raises on LCHF, I'm one of those, having been slim all my like, just not quite so slim when first diagnosed with T2D.
You may be aware that there have been some medical studies done which show that higher cholesterol in women and particularly over 60's is not necessarily a bad thing (they tend to live longer than those with low Cholesterol). Having said that, some people with high Cholesterol in this forum take Statins and some people (like me) don't - it's a personal choice.
Resurgam
Master
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You could look for Dr Atkins New Diet Revolution - the last edition is 2003 I think, and they used to cost mere pennies.
There are lists of foods, meals with various amounts of carbs - the only downside is that it is American in origin and so there are foods we don't get over here in the UK.
There are lists of foods, meals with various amounts of carbs - the only downside is that it is American in origin and so there are foods we don't get over here in the UK.
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Hi @jackie500
Google Diet Doctor, they have lots of free recipes, meal plans and a large amount of info around low carb, keto and now I think high protein lifestyle choices
Edited to correct what was probably an autocorrect
Google Diet Doctor, they have lots of free recipes, meal plans and a large amount of info around low carb, keto and now I think high protein lifestyle choices
Edited to correct what was probably an autocorrect
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Best way is exercise and clean eating by that i mean low carbs , easiest low carb diet to follow is keto which in the 20-30 grams a a day range js happy medium , one think i did try for a few weeks and this dropped my blood glucose extremely well was carnivore diet , talking almost zero carbs , lots of literature about it for pros and cons , but its just to hard to maintain , at least for me , you really begin to miss some greens and some fruit like berries etc that keto allows you to eat , just be careful with fruits such as apples and pears where they do contain fructose and in my case effect BG
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edit: apologies for providing incomplete info, @jackie500
the link is for a lower carb plan, a simple place to start the change of eating from a higher carb intake.
The term ‘Low Carb can be interpreted as being between hardly any carbs at and around 130g to 150g a day, which is considerably lower carb than the frequently recommended NHS ’Eatwell ‘ eating plan.
Hope this is of some use to you. Many of our members consume fewer carbs than described in the meal plan in the link, but we each have to find our own best levels. This is achieved by testing and recording blood glucose levels .Before meals and two hours after, is often the the recommended timing to test.
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Hello, Jackie,
I was diagnosed some years ago, but a few weeks ago my GP recommended a low-carb diet, similar to the "keto" plan.
(I tried to add two links but I'm new and the system won't let me yet.)
Michael Mosley wrote several books that are useful (save money and use your local library, lol) and mosts contain recipes.
This "new diet" seems counter-intuitive to me - for years I've been told to restrict fats, work on plenty of carbs (but low-calorie carbs), and stick to a minimum of healthy proteins. I don't have high cholesterol, and usually my triglycerides are in a decent range, so to suddenly revamp my routine feels all wrong somehow.
But I'm willing to try it, as my weight is going nowhere and my other numbers (blood pressure especially) are creeping upwards.
Wishing you success in working out a plan!
Kasey
Hi,Hi @jackie500
Google Diet Doctor, they have lots of free recipes, meal plans and a large amount of info around low carb, keto and now I think high protein lifestyle choices
Edited to correct what was probably an autocorrect
I'm finding "Diet Doctor" as an American site that costs $14.99 per month, but with no British pounds option. Is this the site you referred to...?
Kasey
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Diet Doctor is a USA site but you don’t have to subscribe, there is a lot of free stuff, you can subscribe in the UK if you want to, I did a few year’s ago for about 12 months I think it was something like £7.99 then, but in all honesty you don’t really need to there is enough free stuffHi,
I'm finding "Diet Doctor" as an American site that costs $14.99 per month, but with no British pounds option. Is this the site you referred to...?
Kasey
This is the link to the site, I’ve just had browse around as I haven’t been on for a long time just to make sure it’s still has free resources & recipes and it does, I put in pizza and got a least 30 free recipes for different pizza
Diet Doctor — Making Low Carb and Keto Simple
How do you start a keto or low-carb diet? We have delicious recipes, amazing meal plans, the best keto videos, and a supportive low-carb community to help dramatically improve your health. Welcome to Diet Doctor, where we make low carb simple.
www.dietdoctor.com
Edited to add link & more info
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Ianfoster, thank you so much for your detailed response. You have explained it so well and makes perfect sense. It will be interesting to see how I respond to this different way of eating.
I have a family member who currently has T2D, they recommend eating methods such as intermittent fasting. It's not only helped them reduce weight, but it seemed to work best for their blood glucose levels. They also recommend eating pulses, so like lentil soups and whole grains swapping out white bread and rice with brown. Go to breakfast right now is scrambled eggs on toast, seems to reduce the craving for sugary cereals.
Resurgam
Master
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I had the same advice - after struggling for 50 years I was still being berated for becoming vastly overweight with a huge waistline - almost spherical.Hello, Jackie,
I was diagnosed some years ago, but a few weeks ago my GP recommended a low-carb diet, similar to the "keto" plan.
This "new diet" seems counter-intuitive to me - for years I've been told to restrict fats, work on plenty of carbs (but low-calorie carbs), and stick to a minimum of healthy proteins. I don't have high cholesterol, and usually my triglycerides are in a decent range, so to suddenly revamp my routine feels all wrong somehow.
But I'm willing to try it, as my weight is going nowhere and my other numbers (blood pressure especially) are creeping upwards.
Wishing you success in working out a plan!
Kasey
Following what had always made me feel so much better - pretty much the Atkins diet, 50 gm of carbs a day max, I was just about back to normal, and needing a whole new set of clothes.
I take a wicked delight in watching the nurses take my blood pressure - it should be high according to their mantras. A few have even going to find another device as they think that theirs is broken.
