Hi, I’m type 2, 6ft & 10st 7lbs. I started going to the gym 3 weeks ago as part of physio treatment for a knee and shoulder injury. I need to build muscle around those joints. I will also need to maintain this routine. I am now going to the gym 3/4 times a week. After using the Boditrax machine at the gym I noticed that I’m losing muscle/weight because I’m now not taking on enough calories for the extra work I’m doing! I currently take on around 3100 calories a day and burn according to my Fitbit 25000 calories a week. On different days I may burn between 2800 & 4700 a day. I’m looking for advice on how best to take on 1000 calories a day. Are powder drinks the best way……protein meat & nuts etc. How much protein is too much protein that I’ll just wee it out & it does no good?! Obviously I don’t want to load up on carbs. Thanks.
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Type 2 Gain weight!
- Thread starter Pierrelad
- Start Date
HSSS
Expert
I can’t answer about a maximum protein amounts but you might want to look at Ted Naiman’s PE ratio diet for a high protein low carb regimen. I’d ask where healthy fats feature for you as well as a source of non glycemic energy.
If I needed to increase my calories I'd go for things like bacon and eggs, cheese, cream, butter (all three of those can make a veggie dish or a soup so much more tasty!), pork scratchings, mayonnaise, chicken legs. Or even something sweet based on ganache made of 90% cocoa chocolate, cream and butter.
I have no idea if that is the best way to take in 1000 calories but it would definitely work without raising my blood glucose, and I'd enjoy it too.
Thanks for that…def a tasty way, would have to watch the fats too!
Aren't fats the easiest way to increase calories without increasing blood glucose?Thanks for that…def a tasty way, would have to watch the fats too!
HSSS
Expert
Dried fruit are sugar bombs - not at all ideal for a diabetic, particularly a type 2 trying to manage their condition with diet.
Frequent small meals constantly raise insulin and constantly high insulin levels contribute to insulin e resistance- a major problem for the majority of type 2. Better to eat more filling and nutrient rich meals on fewer occasions to allow levels to fall back to baseline for a decent amount of the day. The main reason snacking was promoted as good for blood glucose is that it avoided pigging out on junk because you were too hungry to make better choices. That and the fact if you keep levels high all the time and then don’t eat for a while your body panics that it’s not as high as usual and has a false hypo purely because it no longer recognises normal. Unless you are on hypoglycaemic drugs you are highly unlikely to drop into lows so you rarely would need to eat to avoid lows as a type 2
edit: this was in response to a deleted post but I’ll leave it here anyway as it might still be useful.
Frequent small meals constantly raise insulin and constantly high insulin levels contribute to insulin e resistance- a major problem for the majority of type 2. Better to eat more filling and nutrient rich meals on fewer occasions to allow levels to fall back to baseline for a decent amount of the day. The main reason snacking was promoted as good for blood glucose is that it avoided pigging out on junk because you were too hungry to make better choices. That and the fact if you keep levels high all the time and then don’t eat for a while your body panics that it’s not as high as usual and has a false hypo purely because it no longer recognises normal. Unless you are on hypoglycaemic drugs you are highly unlikely to drop into lows so you rarely would need to eat to avoid lows as a type 2
edit: this was in response to a deleted post but I’ll leave it here anyway as it might still be useful.
Last edited:
DEBBIESCOTT
Well-Known Member
I’m not type 2
but my trainer at the gym has told me I need to eat 2x my weight in kg to preserve muscle (for me 48kg so roughly 100g protein)
As your body can only use 25-30g of protein at a time it may mean eating more meals,
I have a protein shake after weight lifting but with unsweetened almond or coconut milk
We’re all different, you need to find what works for you (I need 3 meals & 2-3 snacks every day to keep my blood sugar levels even)
but my trainer at the gym has told me I need to eat 2x my weight in kg to preserve muscle (for me 48kg so roughly 100g protein)
As your body can only use 25-30g of protein at a time it may mean eating more meals,
I have a protein shake after weight lifting but with unsweetened almond or coconut milk
We’re all different, you need to find what works for you (I need 3 meals & 2-3 snacks every day to keep my blood sugar levels even)
