So you are in the pre-diabetic range, which is better than full blown T2, but I feel for you. Whilst I can't pretend to know how you feel, I can imagine how thoroughly fed up I would be, to have worked so hard and not shifted my metabolic markers.
I am sure there are plenty of us who would be happy to offer some suggestions, so to help us, help you, could you give us say a typical, but fairly accurate 3 or 4 days menu, with types, quantities etc
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Example of typical meals :
Breakfast - 2tbsp fruits of the forest, cooked apricots or plums with 2tbsp homemade fat free yoghurt
1 egg beaten with about 3 tbsp left over veg (cauliflower, peas, green beans etc) & 2 baby tomatoes cooked together.
Other times 1 rasher bacon, 1 large cooked tomato and 1 fried or scrambled egg
Lunches: Usually a salad of lettuce, cucumber, sweet pepper, tomatoes, beetroot (occasionally) and cottage cheese, smoked mackerel (1 fillet) or about 40gm cheese. I apple, orange or pear.
Evening meals; Try to have 2 vegetrian meals a week of baked veg with other cooked veg. Sometimes have a cheese sauce made with wholemeal flour but only have about 2 tbsp of this. Usually 2 fish mealsa week of salmon in tomato sauce or cooked with soya sauce and wholegrain mustard. Or white fish baked or fried in olive oil or butter with mixed veg - at least 2 - cauliflower rice, peas, green beans, mixed mediterranean veg. Meat is chicken, pork, mince or sausages with 2 or 3 vegetables, sometimes kidney, haricot or other beans or lentils.
I have not had any potato, rice, pasta, biscuits, cake
Snacks : Probably more of a problem especially when excercising. When cycling we do 30 40 miles and once a week we do a 4-7 hour hill walk and I take cooked sausages (low in carbs), hardboiled eggs, lumps of cheddar or Edam cheese, nuts - almonds or cashews, and a banana. If really tough I have a peanutbutter and banana sandwich (wholemeal seeded bread - 1 slice) just before starting off.
Drinks I have one mug of half semi sk milk and half water with coffee and then decaf tea or lemon and ginger tea. At weekends have tomato juice and very occasionally 1 glass 175ml of white or rose wine.
I have been eating more nuts than I should and also bits of cheese when hungry so I know there is room for change.
