Hello all. This is my first post here and please correct me if the way I post is not in line with the forum guideline. Please kindly note that english is not my first language. The measurement I'd be using will be in mg/dl (I'm not so familiar with the unit used in UK, but maybe later I will edit this post with mmol equivalent.
I have been checking my blood glucose for quite a long time, fanatically I may say. I know for a fact that I am insulin resistant and borderline prediabetic (or I am already?). My diet is mostly carbs, moderate to rather large size. (Note: I know LCHF diet will be the most suitable for me, but as of right now that diet is not possible for me -- let's skip that suggestion for taking that diet for now).
Here's the facts about me:
- I am Asian. 49yo. Very skinny. 175cm tall, 65kg in weight. My BMI is 21.
- No matter how hard I try, it's difficult for me to build muscle. I suspect it's because of my insulin resistance.
- My fasting blood glucose is always around 85-90mg/dl. (normal)
- If I eat three times a day, my BG will spike to 160-170 (in 1 hour), 150 (in 2 hours) and mostly return to normal (which is on the low 100s or high 90s) after 4 hours. This happens after each meal. I consider this somewhat acceptable considering the amount of carbs I consume (every meal always contains at least two bowls of white rice).
- Recently I'm doing One Meal A Day (OMAD). I eat only once after 20-23 hours of fasting everyday. I'm not upping my calori intake with OMAD. So basically I skipped two meals and not compensating for the missing calories. Of course I'm losing weight considerably.
- I feel great with OMAD and I don't plan to change anytime soon.
Now here's my problem:
- I love OMAD but I don't like losing weight. When I started OMAD two months ago I was 73kg. Now I'm 65kg.
- With one high-carb meal-a-day, my blood glucose spikes to 180-200+ mg/dl (in 1 hour), 170mg/dl (in 2 hours), 150 (in 3 hours), 130 (in 4 hours) and 100 (in 6 hours). So basically my BG returns to normal after six hours.
I'm very concerned with the high BG during the first 4 hours after meal although after that my BG will be steady on 90-100mg/dl until the next meal.
- Exercising before meal will spike my sugar even higher. I thought my insulin will become more sensitive during OMAD. This frustrates me.
- I cannot build muscle no matter how (rather) hard I try. If I eat a lot (like three times day), fat will only 'build' around belly
Can anybody give me some suggestions how to deal with my problems. How to gain weight, build muscle, prevent high sugar spikes while still in OMAD?
I have been checking my blood glucose for quite a long time, fanatically I may say. I know for a fact that I am insulin resistant and borderline prediabetic (or I am already?). My diet is mostly carbs, moderate to rather large size. (Note: I know LCHF diet will be the most suitable for me, but as of right now that diet is not possible for me -- let's skip that suggestion for taking that diet for now).
Here's the facts about me:
- I am Asian. 49yo. Very skinny. 175cm tall, 65kg in weight. My BMI is 21.
- No matter how hard I try, it's difficult for me to build muscle. I suspect it's because of my insulin resistance.
- My fasting blood glucose is always around 85-90mg/dl. (normal)
- If I eat three times a day, my BG will spike to 160-170 (in 1 hour), 150 (in 2 hours) and mostly return to normal (which is on the low 100s or high 90s) after 4 hours. This happens after each meal. I consider this somewhat acceptable considering the amount of carbs I consume (every meal always contains at least two bowls of white rice).
- Recently I'm doing One Meal A Day (OMAD). I eat only once after 20-23 hours of fasting everyday. I'm not upping my calori intake with OMAD. So basically I skipped two meals and not compensating for the missing calories. Of course I'm losing weight considerably.
- I feel great with OMAD and I don't plan to change anytime soon.
Now here's my problem:
- I love OMAD but I don't like losing weight. When I started OMAD two months ago I was 73kg. Now I'm 65kg.
- With one high-carb meal-a-day, my blood glucose spikes to 180-200+ mg/dl (in 1 hour), 170mg/dl (in 2 hours), 150 (in 3 hours), 130 (in 4 hours) and 100 (in 6 hours). So basically my BG returns to normal after six hours.
I'm very concerned with the high BG during the first 4 hours after meal although after that my BG will be steady on 90-100mg/dl until the next meal.
- Exercising before meal will spike my sugar even higher. I thought my insulin will become more sensitive during OMAD. This frustrates me.
- I cannot build muscle no matter how (rather) hard I try. If I eat a lot (like three times day), fat will only 'build' around belly
Can anybody give me some suggestions how to deal with my problems. How to gain weight, build muscle, prevent high sugar spikes while still in OMAD?