Beginning The Journey To Health

[Endorium]

To start with a year ago I was told my blod sugars are high and have type 2 diabetes. I was 37.
I am 6'1 and broad shouldered but was very overweight and had let myself go. I was 120 kilos.

So I am now starting the road to get back to where i was in my early 30's. I have always been very active (Until the last few years) and played many sports.

2.5 weeks ago i started a low calorie diet. 800 calories a day. one shake in the morning, one in the afternoon and usually a big plate of non-starch veg with some plain chicken.
I was 111 kilos when I started this. morning blood sugar was around 6.5-7.
After 2.5 weeks I am 100 kilos. Excercise is at least an hour walking the dogs every day (Always did this anyway) plus i am getting back into mountain bike riding.

I have found the low calorie diet fairly easy so far which surprised me. I have had 1 day i went over as it was my wifes birthday but still stuck to healthy foods.

My morning blood sugars are about 4.9 currently so very happy.

The aim is to get to 80-85 kilos.

Anyone else who has done this have any tips about good/bad things to do?
Obviously after 7-8 weeks on this low calorie diet I will start ot have normal meals again but remain healthy and calorie controlled so as not to put weight back on.

 

[bamba]

First - page @daisy1 for standard info.

The very low calorie diet you are following is something you should check with a health care professional, as they
are difficult to keep balanced.

At that low and intake - it is almost automatically low carb, but you may need to keep an eye on some of the shake preparations.

Starting with intermittent fasting, then progressing to low carb - like you I went from 106Kg to 82Kg in 4months and brought my HbA1c from 62 to 31 then 29.

A lot of your inital fast loss of weight will be water, which can pile back on just as quickly on lapses in diet so dont worry too much about see-sawing up and down a kilo or two

 

[Guzzler]

Hello and welcome to the forum. Well done on making the decision to turn things around, you will never regret this. Splendid work and progress so far, keep it up.

 

[Endorium]

Thanks both. The extreme low calorie I only plan to do for ashort period. From thenit will be just sensible eating.

I have nearly dropped two trouser sizes and feel good currently. Steppin up the excercise will really help as concious I need to build up some more muscle to help 'fat' weight stay off.

Also thanks for theadvice on see-sawing. I had water retention particularly at the start can happen. I also cut out coffee completely so nothing but water currently. Its boring but I am seeing the benefits which far out ways actually having a coffee or a bad meal.

 

[bulkbiker]

it will be just sensible eating.

Beware... what many think of as "sensible eating" may not be great for Type 2 diabetics.
Once you have finished your ND I would heartily suggest a low carb regime. This should keep your blood sugars low.
You will probaby regain a few kilos of the lost weight because effectively you have been starving yourself but long term you should find a good level of maintenance with low carb, and you may even carry on losing.

 

[daisy1]

@Endorium

Hello Endorium and welcome to the Forum Here is the Basic Information we give to new members and I hope you will find it useful. Ask as many questions as you want and someone will help.

BASIC INFORMATION FOR NEW MEMBERS

Diabetes is the general term to describe people who have blood that is sweeter than normal. A number of different types of diabetes exist.

A diagnosis of diabetes tends to be a big shock for most of us. It’s far from the end of the world though and on this forum you'll find well over 235,000 people who are demonstrating this.

On the forum we have found that with the number of new people being diagnosed with diabetes each day, sometimes the NHS is not being able to give all the advice it would perhaps like to deliver - particularly with regards to people with type 2 diabetes.

The role of carbohydrate

Carbohydrates are a factor in diabetes because they ultimately break down into sugar (glucose) within our blood. We then need enough insulin to either convert the blood sugar into energy for our body, or to store the blood sugar as body fat.

If the amount of carbohydrate we take in is more than our body’s own (or injected) insulin can cope with, then our blood sugar will rise.

The bad news

Research indicates that raised blood sugar levels over a period of years can lead to organ damage, commonly referred to as diabetic complications.

The good news

People on the forum here have shown that there is plenty of opportunity to keep blood sugar levels from going too high. It’s a daily task but it’s within our reach and it’s well worth the effort.

Controlling your carbs

The info below is primarily aimed at people with type 2 diabetes, however, it may also be of benefit for other types of diabetes as well.

There are two approaches to controlling your carbs:

• Reduce your carbohydrate intake
• Choose ‘better’ carbohydrates

Reduce your carbohydrates

A large number of people on this forum have chosen to reduce the amount of carbohydrates they eat as they have found this to be an effective way of improving (lowering) their blood sugar levels.

The carbohydrates which tend to have the most pronounced effect on blood sugar levels tend to be starchy carbohydrates such as rice, pasta, bread, potatoes and similar root vegetables, flour based products (pastry, cakes, biscuits, battered food etc) and certain fruits.

Choosing better carbohydrates

The low glycaemic index diet is often favoured by healthcare professionals but some people with diabetes find that low GI does not help their blood sugar enough and may wish to cut out these foods altogether.

Read more on carbohydrates and diabetes.

Over 145,000 people have taken part in the Low Carb Program - a 10 week structured education course that is helping people lose weight and reduce medication dependency by explaining the science behind carbs, insulin and GI.

Eating what works for you

Different people respond differently to different types of food. What works for one person may not work so well for another. The best way to see which foods are working for you is to test your blood sugar with a glucose meter.

To be able to see what effect a particular type of food or meal has on your blood sugar is to do a test before the meal and then test after the meal. A test 2 hours after the meal gives a good idea of how your body has reacted to the meal.

The blood sugar ranges recommended by NICE are as follows:

Blood glucose ranges for type 2 diabetes

• Before meals: 4 to 7 mmol/l
• 2 hours after meals: under 8.5 mmol/l

Blood glucose ranges for type 1 diabetes (adults)

• Before meals: 4 to 7 mmol/l
• 2 hours after meals: under 9 mmol/l

Blood glucose ranges for type 1 diabetes (children)

• Before meals: 4 to 8 mmol/l
• 2 hours after meals: under 10 mmol/l

However, those that are able to, may wish to keep blood sugar levels below the NICE after meal targets.

Access to blood glucose test strips

The NICE guidelines suggest that people newly diagnosed with type 2 diabetes should be offered:

• structured education to every person and/or their carer at and around the time of diagnosis, with annual reinforcement and review
• self-monitoring of plasma glucose to a person newly diagnosed with type 2 diabetes only as an integral part of his or her self-management education

Therefore both structured education and self-monitoring of blood glucose should be offered to people with type 2 diabetes. Read more on getting access to blood glucose testing supplies.

You may also be interested to read questions to ask at a diabetic clinic.

Note: This post has been edited from Sue/Ken's post to include up to date information.
Take part in Diabetes.co.uk digital education programs and improve your understanding. Most of these are free.

• Low Carb Program - it's made front-page news of the New Scientist and The Times. Developed with 20,000 people with type 2 diabetes; 96% of people who take part recommend it... find out why
  
  
• Hypo Program - improve your understanding of hypos. There's a version for people with diabetes, parents/guardians of children with type 1, children with type 1 diabetes, teachers and HCPs.
  

 

[Endorium]

Thank for the information
I was well below my calories today so went halfs with my wife and had some scampi. She had chips I have a big portion of broccoli, cauliflower and carrots. Had 3 cubes of chocolate (Curious to see how this affected things as have not had anything sweet for well over a month).
2 hours after eating this my blood sugar was 6.0 Very happy with this. I am only 2.5 weeks in so still another 5.5 weeks to go. Extremely happy with the results so far. I did not expect this big a change so quickly. I cannot wait till after week 8 to see what my levels are

 

[Endorium]

Another 2 kilos lost About 10 kilos off my perfect weight but I imagine these next 10 will be hard to shift.
Really bike into my biking. doing around 70 miles a week which helps.

Morning blood sugar reading of between 4.5-4.9. I was getting 7-8 before I started loosing weight!

 

[zand]

Well done!

 

[BarbaraDavies]

You are really doing brilliantly, well done.

 

[Endorium]

its hard work. I maintain these levels and keep loosing the weight it will make a world of difference in the long run.
I was diagnosed 2 years ago and at first was not sure what to do. The doctors never had any time for me.
I am glad I got self motivated and this ofrum is a great resource!

Yes you canot 'cure' diabetes type 2 but by being careful and keeping active and fit its as good as doing that.

 

[ChrisPwise]

To start with a year ago I was told my blod sugars are high and have type 2 diabetes. I was 37.
I am 6'1 and broad shouldered but was very overweight and had let myself go. I was 120 kilos.

So I am now starting the road to get back to where i was in my early 30's. I have always been very active (Until the last few years) and played many sports.

2.5 weeks ago i started a low calorie diet. 800 calories a day. one shake in the morning, one in the afternoon and usually a big plate of non-starch veg with some plain chicken.
I was 111 kilos when I started this. morning blood sugar was around 6.5-7.
After 2.5 weeks I am 100 kilos. Excercise is at least an hour walking the dogs every day (Always did this anyway) plus i am getting back into mountain bike riding.

I have found the low calorie diet fairly easy so far which surprised me. I have had 1 day i went over as it was my wifes birthday but still stuck to healthy foods.

My morning blood sugars are about 4.9 currently so very happy.

The aim is to get to 80-85 kilos.

Anyone else who has done this have any tips about good/bad things to do?
Obviously after 7-8 weeks on this low calorie diet I will start ot have normal meals again but remain healthy and calorie controlled so as not to put weight back on.