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<blockquote data-quote="Grateful" data-source="post: 1608232" data-attributes="member: 438800"><p>If the lapses are occasional they are unlikely to have more than a tiny effect on HbA1c. I think you are probably doing all of the following things but just in case:</p><ul> <li data-xf-list-type="ul">Decide what kind of "low-carber" you want to be: 150 grams per day? 100, 50, 30, 20? If you start at the high end of the range and the HbA1c doesn't budge, tighten up for the following months and see what happens. (The sample daily food list that you provided indicates that you are probably trying to be at the low end of the low-carb range.)</li> <li data-xf-list-type="ul">Double-check everything you eat and drink. Carbs lurk in unexpected places. Read the label on the packet, or Google "nutrition" for a particular food.</li> <li data-xf-list-type="ul">The labels need to be interpreted. Often, the grams of carbs listed are "per portion" or "per 100 grams" or whatever. Make sure you translate that properly to the portion sizes you are eating.</li> <li data-xf-list-type="ul">We have been conditioned to think that certain foods are "healthy" but they can be a minefield for anyone trying to go low-carb. Among the common "misleaders" are: fruit, certain kinds of vegetables, certain dairy products, and anything containing grains/cereals. The list is very long.<br /> </li> <li data-xf-list-type="ul">Yes, restaurants are minefields, although if the menu is large enough you can usually find something relatively safe such as meat or baked fish. Ask them to substitute garnishings such as potatos with spinach or whatever your favorite low-carb vegetables are.</li> <li data-xf-list-type="ul">Obtain a blood-glucose meter and "eat to your meter." Find out which foods "spike" you. Some people on this forum may advise that getting a meter is among the first things you should do, and they have a good point. (This is a personal decision. I don't use a meter.)</li> <li data-xf-list-type="ul">There is scientific evidence that moderate exercise helps lower HbA1c (slightly). The studies I have seen show that effect could be, perhaps, half of a percentage point (in the old HbA1c measuring system). That is nothing like as powerful as diet, but still helpful "at the margin." Personally, I have a brisk 3-mile walk every day, without fail. The resistance exercises you mentioned may help too. In my opinion, the most important thing is regular (i.e. daily) exercise rather than the total quantity of it.</li> </ul><p>At this point you "only" have pre-diabetes so you probably have a little bit of time to sort this out. Well done for dealing with it now!</p></blockquote><p></p>
[QUOTE="Grateful, post: 1608232, member: 438800"] If the lapses are occasional they are unlikely to have more than a tiny effect on HbA1c. I think you are probably doing all of the following things but just in case: [LIST] [*]Decide what kind of "low-carber" you want to be: 150 grams per day? 100, 50, 30, 20? If you start at the high end of the range and the HbA1c doesn't budge, tighten up for the following months and see what happens. (The sample daily food list that you provided indicates that you are probably trying to be at the low end of the low-carb range.) [*]Double-check everything you eat and drink. Carbs lurk in unexpected places. Read the label on the packet, or Google "nutrition" for a particular food. [*]The labels need to be interpreted. Often, the grams of carbs listed are "per portion" or "per 100 grams" or whatever. Make sure you translate that properly to the portion sizes you are eating. [*]We have been conditioned to think that certain foods are "healthy" but they can be a minefield for anyone trying to go low-carb. Among the common "misleaders" are: fruit, certain kinds of vegetables, certain dairy products, and anything containing grains/cereals. The list is very long. [*]Yes, restaurants are minefields, although if the menu is large enough you can usually find something relatively safe such as meat or baked fish. Ask them to substitute garnishings such as potatos with spinach or whatever your favorite low-carb vegetables are. [*]Obtain a blood-glucose meter and "eat to your meter." Find out which foods "spike" you. Some people on this forum may advise that getting a meter is among the first things you should do, and they have a good point. (This is a personal decision. I don't use a meter.) [*]There is scientific evidence that moderate exercise helps lower HbA1c (slightly). The studies I have seen show that effect could be, perhaps, half of a percentage point (in the old HbA1c measuring system). That is nothing like as powerful as diet, but still helpful "at the margin." Personally, I have a brisk 3-mile walk every day, without fail. The resistance exercises you mentioned may help too. In my opinion, the most important thing is regular (i.e. daily) exercise rather than the total quantity of it. [/LIST] At this point you "only" have pre-diabetes so you probably have a little bit of time to sort this out. Well done for dealing with it now! [/QUOTE]
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