Low Carb - where to start?

[GeordieMark88]

I’m wanting to move towards a more low carb diet. Any suggestions on where to start? Books? Sites? Etc.

 

[Member496333]

Diet Doctor

https://www.dietdoctor.com

Plus of course these forums are peppered with experienced low-carbohydrate proponents

 

[poemagraphic]

Seek and ye shall find GeordieMark88 , shed loads of great info right here!

All you need is just a click away.... well I say just, of course the most crucial bit is to put it in to practice.
It's not hard, unless you think it is. That said it's not easy either.
What it is, is, practice, patience, and perseverance. AND a fantastic journey of excitement, fulfilment and well-being.
Po

 

[GeordieMark88]

Thanks I’ll take a look. I’ve had a look at the thread with the list that was provided. I’ll of course be back and forth with questions.

 

[HSSS]

At the risk of overload some links to wade through below

Can I suggest you take a good look at LCHF ie low carb higher fat (than typically recommended) methods of eating (keto is just a version of this). It’s how an awful lot of us get our blood sugar levels under control and for some even eliminate medications and achieve remission and also reduce or improve complications. It is often the easiest and most sustainable form of weight loss for a type 2 if you need that. Other conditions often improve including but not limited to blood pressure, joint pain, inflammation, PCOS, and despite the dire warnings of the last few decades it improves cholesterol for most, yes improves cholesterol. Some jump right on it, others edge their toes in a bit at a time.


Try clicking these links for more detailed explanations that are well worth readings.


http://www.diabetes.co.uk/forum/threads/basic-information-for-newly-diagnosed-diabetics.26870/


https://www.diabetes.co.uk/forum/blog/jokalsbeek.401801/ for info including low carb made simple


And https://www.diabetes.co.uk/forum/category/success-stories-and-testimonials.43/ to show it really works and for motivation


and https://www.diabetes.co.uk/forum/threads/what-have-you-eaten-today.75781/ for food ideas


also https://www.dietdoctor.com/ for more food ideas and general info of carb content of foods. Excellent site and first port of call for many getting their head round low carb.


Lots of other websites for recipes out there too. Just use the term low carb or keto with whatever you fancy.


Also it’s very important to be able to check for yourself what’s happening so you can make the necessary adjustments day to day and meal by meal rather than wait 3, 6 or even 12 months and then have no idea what had what effect. It also helps keep an eye out that any meds are working appropriately not too much or too little. Getting a blood glucose meter is the only way to do this (no matter what contradictory advice you may have heard - it’s usually budget based rather than anything more scientific). Test before a meal and 2hrs later hoping for a rise of 2mmol or less. More and the carbs eaten were too many! Please ask if you want any guidance on this.


IMPORTANT FOR ANYONE ON DIABETIC MEDS (other than metformin): if you lower your carbs then any glucose lowering meds or insulin increasing meds may need to be adjusted accordingly to make sure you aren’t taking more than your new diet requires. It can cause a hypo if you have more gliclazide or insulin etc than your new carb intake requires. (This is not a concern for metformin on its own). Keep a very close eye on your numbers and do this with your dr’s knowledge. Please don’t be put off by an ill informed out dated rubbishing of low carb diets or being told you should eat carbs to match meds, it should be the other way around.

 

[poemagraphic]

At the risk of overload some links to wade through below

Can I suggest you take a good look at LCHF ie low carb higher fat (than typically recommended) methods of eating (keto is just a version of this). It’s how an awful lot of us get our blood sugar levels under control and for some even eliminate medications and achieve remission and also reduce or improve complications. It is often the easiest and most sustainable form of weight loss for a type 2 if you need that. Other conditions often improve including but not limited to blood pressure, joint pain, inflammation, PCOS, and despite the dire warnings of the last few decades it improves cholesterol for most, yes improves cholesterol. Some jump right on it, others edge their toes in a bit at a time.


Try clicking these links for more detailed explanations that are well worth readings.


http://www.diabetes.co.uk/forum/threads/basic-information-for-newly-diagnosed-diabetics.26870/


https://www.diabetes.co.uk/forum/blog/jokalsbeek.401801/ for info including low carb made simple


And https://www.diabetes.co.uk/forum/category/success-stories-and-testimonials.43/ to show it really works and for motivation


and https://www.diabetes.co.uk/forum/threads/what-have-you-eaten-today.75781/ for food ideas


also https://www.dietdoctor.com/ for more food ideas and general info of carb content of foods. Excellent site and first port of call for many getting their head round low carb.


Lots of other websites for recipes out there too. Just use the term low carb or keto with whatever you fancy.


Also it’s very important to be able to check for yourself what’s happening so you can make the necessary adjustments day to day and meal by meal rather than wait 3, 6 or even 12 months and then have no idea what had what effect. It also helps keep an eye out that any meds are working appropriately not too much or too little. Getting a blood glucose meter is the only way to do this (no matter what contradictory advice you may have heard - it’s usually budget based rather than anything more scientific). Test before a meal and 2hrs later hoping for a rise of 2mmol or less. More and the carbs eaten were too many! Please ask if you want any guidance on this.


IMPORTANT FOR ANYONE ON DIABETIC MEDS (other than metformin): if you lower your carbs then any glucose lowering meds or insulin increasing meds may need to be adjusted accordingly to make sure you aren’t taking more than your new diet requires. It can cause a hypo if you have more gliclazide or insulin etc than your new carb intake requires. (This is not a concern for metformin on its own). Keep a very close eye on your numbers and do this with your dr’s knowledge. Please don’t be put off by an ill informed out dated rubbishing of low carb diets or being told you should eat carbs to match meds, it should be the other way around.

Great post HSSS as concise as possible, with all the main points just a click away.
I have come to understand from an experiential view point, just how helpful this post (its information contained in it, is)

Po

 

[Resurgam]

The practical side is to make a shopping list of the things you can eat - I made two to use alternately as it adds variety.
I have had two fridges for a long time, one for low carb foods only and next to somewhere I can chop things.
I might have a very simple brain, but putting things I can't eat out of sight was very helpful in making changes. Even now if I see crackers or crisps I think about eating them, concealed in a bag or box and there is no temptation.

 

[Mr_Pot]

While you are researching exactly what to eat, replace cereals with bacon and egg for breakfast, cut out or reduce bread, potatoes, rice and pasta, and don't eat anything sweet like cakes, biscuits and dessert. Fill up with non starchy veg, protein and fat. This will get you off to a good start, perfection can follow later.

 

[mouseee]

The practical side is to make a shopping list of the things you can eat - I made two to use alternately as it adds variety.
I have had two fridges for a long time, one for low carb foods only and next to somewhere I can chop things.
I might have a very simple brain, but putting things I can't eat out of sight was very helpful in making changes. Even now if I see crackers or crisps I think about eating them, concealed in a bag or box and there is no temptation.

My husband's chocolate has to be hidden away or it's hugely tempting. I have succumbed but only to a chunk or two which is better than it used to be but not good enough!

Crisps I am better with. But mostly as I was a ready salted girl and he is anything but so I am not bothered about them.

 

[GeordieMark88]

That’s all brilliant. I’ll struggle with the bacon and egg for breakfast though, I don’t like either.

 

[bulkbiker]

That’s all brilliant. I’ll struggle with the bacon and egg for breakfast though, I don’t like either.

Coffee with double cream? Breakfast of fasting champions..

 

[Member496333]

I had a raw fillet steak for breakfast today. At lunchtime

 

[Mr_Pot]

That’s all brilliant. I’ll struggle with the bacon and egg for breakfast though, I don’t like either.

Whatever you have (or nothing) don't have cereals. Many people are at their most sensitive to carbs in the morning and cereals are high carb and of doubtful nutritional value.

 

[GeordieMark88]

Thanks I’m sure I’ll find something for breakfast.

 

[Resurgam]

Steak and mushrooms were good today...
A small amount of finely chopped onion went into the pan with some fat, then the steak and lastly the mushrooms - I forgot I had some sweet peppers - in the 'wrong' fridge due to the other one being full - ah well - maybe tomorrow.

 

[pechelbron]

Is there a carb content list/app which is free please?

 

[ianf0ster]

www.dietdoctor.com has lists in categories of food type. All in their free section. Otherwise you may wish to consult 'Dr' Google.

 

[ianf0ster]

I have just seen that you although you are a T2, your are taking Insulin and Glic.
This means that you must consult with your Health Care Practice before embarking on a Low Car 'Way Of Eating'.
Also you must test your BG both before and 2hrs after meals because you are in double jeopardy: either BG going too high, or it going too low ( Hypo's).