louisiv, Richard Bernstein is the expert on the LCHF diet for Type 2's. Have you had the opportunity to read his book, Dr. Bernstein's Diabetes Solution? The most recent edition is here...
http://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699/ref=sr_1_1?s=books&ie=UTF8&qid=1426205270&sr=1-1&keywords=dr.+bernstein's+diabetes+solution If you live in the UK, I assume you'll want to go to a UK website to order it.
So much is written for the Type 2's these days, but that book is written by a Type 1 for Type 1's. I encourage you to start a new topic titled "Type 1 seeking support on starting LCHF diet" (or something like that
). By doing this, you'll hopefully draw attention from the Type 1's here doing the LCHF diet.
Looking back, I wish I'd read Bernstein's book cover to cover before starting the diet. It's has a lot of good information.
The toughest part for me was 1) drinking enough water, 2) adding up to 1 - 2 grams of salt to my daily diet so I can retain some of the water I am drinking - (at the moment I'm drinking a 1/8 teaspoon salt dissolved in a cup of hot water each morning) - and 3) figuring out the amount of carbs, fat, and protein I should be eating each day.
Carbs was easy, I believe you have to stay under 30 carbs a day on Bernstein's LCHF diet - (I'm eating 30 - 40 carbs a day).
Fat, I haven't really figured out. My thinking is that if I'm not hungry between meals, I'm eating enough, but maybe not because that's our primary source of calories on this diet. I really need to figure that out.
As for protein, I've read a range of 0.7 to 1.5 grams protein per kilogram of
lean body mass based on our activity level
. To calculate lean body mass, here's one place to go...
http://www.calculator.net/lean-body...&cpound=150&cheightmeter=180&ckg=60&x=40&y=15
Here's my example. I'm in my 50's, I am 5 feet 4 inches tall. I weigh 150 pounds, so my lean body mass is approximately 100 pounds according to the calculator. And 100 pounds is 45 kilograms.
45 kilograms x 0.7 grams = 31.5 grams of protein. 45 kilograms x 1.5 grams is 67.5 grams of protein.
My range therefore is 31.5 - 67.5 grams of protein per day. I just realized I may still be eating too much protein though I am within this range.
Another way to do this is to use Jenny Ruhl's calculater here... http://www.phlaunt.com/lowcarb/nutrientCalc.php
Others here will tell you to use ratios, but to do that you have to count calories daily, at least in the beginning. Perhaps someone here can share the ratio for carbs, fat, and protein based on caloric intake.
Next week, I'm going to sit down and try to figure this out again. I just haven't had time these last two weeks due to work demands.
If anything I've stated here is incorrect, forum members please speak up. I like being right, but when wrong, I want to be corrected so I can eventually get it right.
louisiv, don't let me confuse you. Read Bernstein's book and reach out for help from Type 1's here.
