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<blockquote data-quote="fryrpc" data-source="post: 446514" data-attributes="member: 81892"><p>For the first few months I just looked at the "of which sugars" element of food I was eating and followed a low sugar diet but I still had high readings. I did not understand completely why.</p><p></p><p>I attended a Diabetic course at which I learned to count all carbs as sugar, as effectively they all end up being broken down to this - some quicker than others (based on GI rating). I looked at food in a new light - if it was not protein or fat then it was a carb. The trouble is if I am not eating much carb then I must eat more protein or fat. Fat in general gets a bad rap, but there are ones better that the others and it is a case of balancing them all (<a href="http://keto-calculator.ankerl.com/" target="_blank">http://keto-calculator.ankerl.com/</a>).</p><p></p><p>Since being on a low carb diet for the last 6 months my readings are usually very close to the normal range. This has meant cutting a lot of foods out of my diet - sugar, potatoes, oats, rice, chips, bread, pastries, chocolate and any flour based product. On the upside this also meant the inclusion of some others, that I really like, - butter, cheese, egg, cream, nuts. I do still have porridge for breakfast as even though this has 38g of carb, as a made up one serving from the box, I find it sets me up for the day and has a low GI which means it slowly breaks down to sugar and therefore does not spike my readings. Another new discovery is cocoa powder a spoon in my porridge, which a teaspoon of splenda to offset the bitterness and some double cream, makes a lovely chocolate porridge - not every morning - honest.</p><p></p><p>Flour was a real surprise for me, well it is so plain, but there are a fair few good recipes out there using ground almond in place of this and I have some nice puddings, with cream of course. Gravy was a bit of a gotcha for me I just didn't think about the thickening ingredient.</p><p></p><p>Most of my other carb intake for the day is from nuts and vegetables. I do have to be careful with fruit due to some having very high carb content. My aim was to be under 100g of carb per day and I am currently averaging around 60g per day - different people will find different levels that they are comfortable at. It was tough at first whilst the body adjusted, carb detox, and I had a long period of time where I felt a little disconnected and fuzzy but I have found making sure I drink the 8 glasses of water a day have helped overcome this and now feel normal, well better than normal really. Over the low carb diet time I have also lost 9kg and my Hba1c, cholesterol and body fat readings have all improved to near normal. I was concerned that the increase of fat, mostly good fat, in my diet might have impacted my checkup results but so far so good.</p><p></p><p>I do have the odd treat, but that is what it is a treat, and then it is in moderation - a meal out, a piece of chocolate, a sweet from one of the kids. For me I know this has to be a change for life and as such it needs to be something I can maintain in the long term. </p><p>I use the free myfitnesspal application to keep a daily diary of food, and therefore the content, so that I don't slip back into my old ways and gorge myself on carbs <img src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" class="smilie smilie--sprite smilie--sprite1" alt=":)" title="Smile :)" loading="lazy" data-shortname=":)" /></p><p></p><p>Hope this posting helps</p><p>Richard</p></blockquote><p></p>
[QUOTE="fryrpc, post: 446514, member: 81892"] For the first few months I just looked at the "of which sugars" element of food I was eating and followed a low sugar diet but I still had high readings. I did not understand completely why. I attended a Diabetic course at which I learned to count all carbs as sugar, as effectively they all end up being broken down to this - some quicker than others (based on GI rating). I looked at food in a new light - if it was not protein or fat then it was a carb. The trouble is if I am not eating much carb then I must eat more protein or fat. Fat in general gets a bad rap, but there are ones better that the others and it is a case of balancing them all ([url=http://keto-calculator.ankerl.com/]http://keto-calculator.ankerl.com/[/url]). Since being on a low carb diet for the last 6 months my readings are usually very close to the normal range. This has meant cutting a lot of foods out of my diet - sugar, potatoes, oats, rice, chips, bread, pastries, chocolate and any flour based product. On the upside this also meant the inclusion of some others, that I really like, - butter, cheese, egg, cream, nuts. I do still have porridge for breakfast as even though this has 38g of carb, as a made up one serving from the box, I find it sets me up for the day and has a low GI which means it slowly breaks down to sugar and therefore does not spike my readings. Another new discovery is cocoa powder a spoon in my porridge, which a teaspoon of splenda to offset the bitterness and some double cream, makes a lovely chocolate porridge - not every morning - honest. Flour was a real surprise for me, well it is so plain, but there are a fair few good recipes out there using ground almond in place of this and I have some nice puddings, with cream of course. Gravy was a bit of a gotcha for me I just didn't think about the thickening ingredient. Most of my other carb intake for the day is from nuts and vegetables. I do have to be careful with fruit due to some having very high carb content. My aim was to be under 100g of carb per day and I am currently averaging around 60g per day - different people will find different levels that they are comfortable at. It was tough at first whilst the body adjusted, carb detox, and I had a long period of time where I felt a little disconnected and fuzzy but I have found making sure I drink the 8 glasses of water a day have helped overcome this and now feel normal, well better than normal really. Over the low carb diet time I have also lost 9kg and my Hba1c, cholesterol and body fat readings have all improved to near normal. I was concerned that the increase of fat, mostly good fat, in my diet might have impacted my checkup results but so far so good. I do have the odd treat, but that is what it is a treat, and then it is in moderation - a meal out, a piece of chocolate, a sweet from one of the kids. For me I know this has to be a change for life and as such it needs to be something I can maintain in the long term. I use the free myfitnesspal application to keep a daily diary of food, and therefore the content, so that I don't slip back into my old ways and gorge myself on carbs :-) Hope this posting helps Richard [/QUOTE]
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