I would like to encourage chunkyboy with my own story, if it can help:
- I was diagnosed with T2 on 26th August - only 6 weeks ago
- My stats were: Hb1Ac 8.8 (I am on US system), which translates to Mmol of 11.7, I think
- Weight was 97.5 kilos, BP was 179 systolic
Today my stats are:
- Daily waking glucose average from meter: 4.9 Mmol (88mg/dl)
- Average BP systolic: 121
- Current weight: 87.2 kilos - loss of 10.3 kilos
If it helps, I set myself targets in what I felt was the order of priority: and No 1 for me was: LOSE WEIGHT. Everything else followed on from that.
For the first 3 weeks I restricted calories (850/day) - and yes I know that is not sustainable for a long period. But it did the job. And while I was doing that I researched food intake, and went immediately onto a very very low carb diet. I hunted for the best protein sources, and for the very best fat sources - omega 3 and 6, and olive oil, sesame, rice bran oils - with which to cook and dress salads.
I cut out salt at the table completely: at first food tasted really weird without salt, but now it tastes vile with it. You would be surprised how fast that transformation happens! And you can research other spices that are positively healthy and replace salt very well in terms of flavour. Cinnamon, cumin, cardamom, many others.
Oh, I almost forgot: fluid intake. If you don't take enough fluids, your body salt will rise, and all your other stats will rise too. I take not less than 3 litres of water, though admittedly I live in a hot climate. I have quit the booze totally, but this is not a permanent decision.
If you crave bulk, to make you feel full: I experimented with "superfood mash" (!) Did you know how good cauliflower is for you? Try cauliflower puree, with herbs and spices, or beetroot puree with fresh chopped chilli in it: delicious and very filling. Many others - it is fun to find menus that fit in the restrictions you have put on yourself. BUT - two words: Portion Control.
Finally: exercise. I am 73 years old and I am exercising like a youngster. I swim for an hour morning and evening (yes I know, not everyone has access to a pool) and I do a lot of anaerobic exercise, weights and vibration plate. I got a nasty surprise though when I discovered that my glucose went UP after a session, every time! But then I researched the thing and learned that anaerobic exercise provokes an increase in glucose. So now I have included a healthy chunk of aerobic, and my glucose has stabilised.
I cannot tell you that I enjoy being suddenly diabetic.....but, perversely, I AM enjoying the challenge of beating the beast back to where it belongs!
Good luck, you can beat it too.