Dieting with diabetes

[type1pumpersp]

Hello there,

I am wondering if anyone can advice me a diet. I am not overweight, eat healthily and exercise regularly but in the last year I have put on weight and I would like to shift it to where I was before. I feel better and it helps me control my diabetes much better as well.

I have tried weight watchers and got bored with it, cannot loose any weight and i am always doing maths in my head with those points... I have tried some diets where you can't mixed things and they do not go with me, if I do not have a plate with a portion of protein, veg and carbs my body craves what i have missed and i get headaches! I am fed up and quiet upset with it. Please give me some advice!

I am on a pump so easy to adapt/readjust!

Thanks

 

[donnellysdogs]

I just eat less carbs and weight falls off...in fact I have to make sure I eat enough carbs to keep weight on....

 

[Margi]

I guess the only secret of dieting is to eat less and do more.

The eat less bit is easy: have one potato less on your plate and half a slice of cake instead of a whole one. One biscuit instead of two, one slice of bread instead of two... you get the picture. Of course I've listed the carby things, but the same goes for fats: especially for fats as most of your weight gain comes from them. And don't snack if you can help it. If you fancy a biscuit, eat an apple instead etc. So instead of any fancy stuff, just fill your plate less. A really good trick is to buy a slightly smaller dinner plate, then it still looks full: great psychology, it really works because you don't think you have had a smaller helping when you have.

Doing more is often easy too. I don't know what your lifestyle is like, although you say you keep fit. But if you travel by bus, get off a stop or two early and run the rest of the way; or if you go short car journeys, walk instead if you have time, or better still, jog a bit. Run up the stairs instead of walk. All little things like that. Nothing you have to deliberately do like going to the gym because those are things we tend to start and then give up. And get late for the bus, so you have to run, then you don't have a choice! :wink: Now you're going to tell me you live in a big city where buses come every few minutes. I can't remember that life... (sorry, mind wandering again.)

I really should sell these diet tips! I'd make a fortune. :wink:

In order to eat less, don't forget to carb count and reduce your insulin as necessary, but you know that already.

 

[type1pumpersp]

THANK YOU BOTH FOR YOUR LOVELY MESSAGES!

LET ME TELL YOU A BIT MROE ABOUT MYSELF... I DO GO TO THE GYM, THIS WEEK I HAVE BEEN 5 TIMES, MY PLATES ARE FULL OF VEGGIES AND SOME CARBS AND PROTEINS BUT THE MAIN PROBLEM I AM HAVING LATELY IS THAT MY BACK IS NOT RIGHT AND I HAVE TO STOP MY EXERCISE ROUTINE FROM TIME TO TIME.

I FEEL SO FRUSTRATED. I USED TO RUN 5KM MOST DAYS AS PART OF MY TRAINING AND ONCE A WEEK GO OUT FOR A 9MILE RUN. I RUN A HALF-MARATHON LAST YEAR. I AM PUTTING UP WITH IT BUT I AM REALLY MISSING MY LONG RUNS AND MY FREEDOM TO A WHOLE WORKOUT AT THE GYM WITH NO WORRIES ABOUT MY BACK BLOCKING ME AND PARALIZING ME FOR WEEKS. I AM ALSO MISSING GOING OUT FOR LONG BIKE RIDES WITH MY HUBBY AND DAUGHTER.

I LIVE IN A RURAL AREA AND THERE ARE HARDLY ANY BUSES, WITHOUT A CAR I CANNOT GET INTO WORK... BUT I LOVE THE IDEA, THE STATE OF MY MASCARA AS I ENTER MY WORKPLACE WOULD BE A DELIGHT TO WATCH IF I RUN THERE, LET ALONE THE COLOUR OF MY CHEEKS. HAAH

I WILL SERVE MY FOOD ON A SIDE PLATE. I AM NOT VERY HUNGRY ANYWAY, AND WILL REDUCE MY BASAL 20% TOMORROW. I AM RUNNING TOMORROW! LET'S PRAY MY BACK WILL NOT DRIFT ME TOMORROW MORNING, I AM HAVING SOME WARNINGS TODAY... IF NOT, SWIMMING 50LENGTHS WILL HAVE TO DO...

I AM ALSO THINKING ABOUT JOINING SLIMMING WORLD. I DO NOT LOOSE WEIGHT ON THESE DIETS EASILY AS MY DIET IS LOW SUGAR, LOW CARB, LOW FAT. I AM ALSO COELIAC AND MAKE SURE THAT ALL THE POSSIBLE TEMPTATIONS HAVE GOT GLUTEN SO THAT I CANNOT TOUCH THEM. I HAVE NOW GIVEN UP DRINKING SOME WINE IN THE EVENINGS.

I WILL START RUNNING UPSTAIRS, THAT WILL HELP ME REGAIN MY FITNESS LEVELS!!! HAHAAH

RUNNING DOES NOT GET YOUR WEIGHT DOWN SOME PEOPLE SAY, ALL I KNOW IS THAT NON RUNNING MAKES YOU GAIN THE WEIGHT!

THANKS AGAIN

 

[clearviews]

Of course I've listed the carby things, but the same goes for fats: especially for fats as most of your weight gain comes from them.

I would have to say that fats do NOT cause me to gain weight like a large number of others. For me it is purely and simply carbohydrates and the quantity of them.

In recent months my increased consumption of carbs nd weight came from alcohol so I have had to cut that out to lose the extra kilos. Three kilos lighter from 11 days of Optifast and I am low carbing/no alcohol again. For me low carbing includes liberal amounts fats like cream, cheese, butter, pork skin, oils like olive, macadamia, coconut and meats of all cuts. I do not have trans-fats as I don't have store bought anything with flour, no bread, potatoes,fruit, rice or pasta.

 

[Margi]

type1pumpersp, Wow! You really are fit. But in a way you have made the problem obvious. I'm no doctor but it doesn't really take one to understand that, with the drop in activity level because of your back, then you need to reduce your overall amount of calories. Simples! :wink:

I want to see you arrive at work with your mascara down your cheeks. :wink: I'm sure you can get waterproof stuff.

Look after your back and I hope all goes well.

 

[phoenix]

I really agree that the exercise helps keeps the weight down leading up to the London marathon I was running long runs of up to 20 miles and short ones of 6-10. In the last month of training I lost half a stone The last three months I ran a lot less and put it back again Took myself back in hand a couple of weeks ago (increased my bike riding + regular shorter runs) and my trousers are beginning to feel looser again
One other thing I really noticed was that my morning glucose levels were higher without exercise .. they've never been that high but they were creeping up. They're back down again.
I can only agree with Margi that it's best to cut down overall calories and hope that you can find a solution to your back problem. You could ask your GP for a referrel to a physio, more pragmatically if you can afford to it might be worth seeing a sports physio privately.
( I know Sweatshop and probably other running shops have physio sessions for initial advice, your gym might also have some contacts)

 

[jopar]

Have you check out your footwear!

Bad back can be caused by posture and incorrect footwear..

You need to check out if your running shoes are the correct ones for you as if you've got ones that isn't supporting your foot or isn't providing correct shock adsorption then this can lead to back problems..

6 years ago I was told that I faced a life time on medication to prevent my back going into muscle spasams... I wasn't happy with this thought at all, but a comment made by my DSN made all the difference in the world and I've not even had to take a paracetmol let alone daily anti-spas drugs...

Her comment or should I say theory..

My back was going into spasams, because I have no fat, so when I'm walking all the shock created as I walked wasn't being adsorbed by fat but being adsorbed by my lower back muscle's instead sending them into spasams...

Got me thinking to what shoes I wore were and when, clicked that my work shoes had got a solid sole etc, other shoes also had solid soles to them.

Brought a pair of doc martins for work, then a new pair of training shoes and invested in a decent set of walking boots (I do a lot of dog walking).. Problem solved..

I'm extremely careful to what shoes I buy, unfortanuately I can't wear dolly type shoes, and other fashionable only if I really have too and not for long period of time as if I haven't got the right shoe on I can feel my lower back muscle tighten with in an hour or so..


So worth it, if you are doing a lot of running investing in a top notch quaility of running shoe but getting them checked out so that they suit you and your needs.. And also worth considering what other shoes you wear at other times

 

[Gappy]

I had a pulled muscle in my back recently, nothing serious but it hurt! Knowing what it was I adopted the modern theory of keeping active will heal quicker. I play badminton in the local league, and go to the gym regularly. I kept off the rower as that hurt my back but was ok on bike & cross trainer. As for weight machines it's surprising how an injury highlights bad technique so I kept at it and was ok by concentrating on posture. So hopefully with that reminder of my technique it'll help prevent future injury as I'll be doing things properly now!

 

[type1pumpersp]

thank you guys for your wonderful advice!
I agree my lack of frequent exercise has made me regained the weight and I must admit I had a very busy/stressful year at work that also adds up and has made me more tired and lacking energy to go running regularly.
But I am also getting headaches and someone said at the gym that she had the same problem and the headaches were linked to the back problems. I will check it all out with my gp this week.
I am glad you also mentioned trainers, I bought a pair of trainers (costed less as outlet but originally were over 120 pounds) I was advised to buy those and were fitted by a knowledgable shop assistant and runner himself. I prefer my old trainers and tend to wear them for a long ran, I am not so sure about my new ones, maybe I am still getting used to them.
I have been to the gp when I had the slipped disc but all they did was prescribing stronger and stronger stuff but it would not solve the problem. I have a private sports physio, I am lucky she is based in my workplace.
I am going to try to persuade my gp to refer me to a spinal specialist, I need to discuss this further with someone with more knowledge than a gp. I buy my shoes at clarks, tend to be sensible abotu what I wear and buy trainers at a good sports shop. I have enought fat, too much for my liking but I like being in a comfortable size 10 and I am getting more into a 12 at the moment, it depresses me!
As for the carbs, I can hear what you are saying and I was on a very low carb diet at one point and tired me out. I need them to keep me going... but I never overload myself, I rather fill my plates with greens any time.
Gym and technique- I am concentrating on that. You are so right Gappy! all we need is a tiring session and get the wrong posture and we get done!
RUNNING AND MASCARA- Even with waterproof I still get it running a bit! I am too picky!
At the moment I have lost confidence in my health and I am paralized byt the possibility of having sthing happening to my back again. I need to be able to move, drive, etc... I have children too who need me and a few months ago I was dependent on my husband to even help me to dress! For someone who can run, swim and be hyperactive all the time with a busy job and a family to look after it is such a put down and the weight gain is the final kick! I WANT TO BE WELL AGAIN!
Thanks again!! You have been of great help and support! xxx