Oh dear. I hadn’t realised that my diet was carb heavy? I thought it was fairly normal. I’ve tried as a start to alternate between having low carbs one day, then A more ‘normal’ level the next day, and so on. It’s going ok, but I do feel hungry on the low carb days. Any suggestions how to manage on those days?
Yes. Unfortunately, the 'normal' diet nowadays sets a lot of us up for escalating insulin resistance and a long slide towards type 2 diabetes.
I can only echo what others have said. Reduce the carbs, and replace them with healthy fats (by that I mean unprocessed, fats such as butter, lard, goosefat and the fats on meat, not seed oils such as sunflower or soya oils).
One thing I will caution you about, is that a diet in carbs +high fat is not a good idea.
Low carbs and high fat works.
High carbs and low fat works (for those who tolerate the carbs)
But just dropping carbs a bit, and layering on the butter is not a good move. The body is prone to weight gain and all sorts of long term health issues if you do both.
The trick is to get carbs low enough to feel the benefits (insulin resistance reduction and blood glucose stability) and then eat healthy fats so that you don't feel hungry and deprived.
Your personal ideal carb level is going to be exactly that. You will find people saying 'try under 100 g carbs' or 'stay under 50g carbs' but the reality is that you need to find out what works for you, and then stick with it. If you get a blood glucose meter you can work it out for yourself - simply by monitoring your blood glucose levels, your appetite, and your weight.