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Type 2 How to lose weight on HFLC

woollygal

woollygal

Well-Known Member
Messages
1,485
Type of diabetes
Type 2
Treatment type
Tablets (oral)
Dislikes
Coffee diabetes
So since I’ve been diagnosed I have lost about 1 st to 1.5 st without trying.
But to be honest since October November last year have stayed the same.

Figured I might be eating but too much fat maybe so I tried to cut down. Didn’t work, found I was snacking more as needed energy and actually out on couple pounds.

So once you gave naturally lost weight because it’s low carb etc how do you shift more weight?
 
As far as I know it’s cut more carbs for many, at the same time as not overdoing fat but still having enough to feel full. You’ve checked the fat half of the equation so it looks like it’s cut more carbs. Do you know how many you currently eat?
 
HSSS said:
As far as I know it’s cut more carbs for many, at the same time as not overdoing fat but still having enough to feel full. You’ve checked the fat half of the equation so it looks like it’s cut more carbs. Do you know how many you currently eat?
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I don’t know. I’m not really sure how to work our carbs for each meal because I cook all my own meals.

I think I’m pretty low carb. Not sure what carbs I could remove (obviously going out adds them) but I wasn’t really going out in the winter as much as now.
 
Actually I had been eating more fruit (raspberries and strains) but again that’s only in last few weeks not all winter. And I’ve cut them now. Apart from the fake ice cream from the diabetic book
 
I am new to this since March 2019. I had an A1C of 6.5%, have lost over 4 stone since then and my BS is fine and A1C is down to 5.6%. I am having similar issues in that my weight loss has stalled and I keep gaining and losing the same pound. I am beginning to think it is caused by volume of food as carb content is low. Does this sound like it might be the cause of your weight loss issue?
 
Cana said:
I don’t know. I’m not really sure how to work our carbs for each meal because I cook all my own meals.

I think I’m pretty low carb. Not sure what carbs I could remove (obviously going out adds them) but I wasn’t really going out in the winter as much as now.
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If you cook all your own meals from scratch, which is what most of us do, it is easy to count carbs because you know exactly what all the ingredients are and how much of everything. It just takes a bit of effort at the beginning, a food diary including all ingredients and quantities, calculate the carbs and record it for next time.

There is an excellent book (and app) called Carbs and Cals available from Amazon, which details the amount of carbs, calories, protein, fats and fibre in thousands of food stuff, with weights and colour photos. Well worth the money. Additionally you can use Google to find individual carb amounts in foods sold at each of the major supermarkets such as Tesco. Just Google "Tesco Baked beans" for example and all their baked bean products will appear along with the nutritional values. You need to carb count for every meal and snack and drinks that you have until you have a good enough record of everything you normally eat and drink, so you can just look things up in your food diary for future. It soon becomes easy, and you soon learn to judge portion sizes by what they look like on your plate.
 
Hello, I'm wondering whether it is worth you weighing your food despite you're eating low carb. I do weigh my veg, beans and chick peas, some foods are more-ish at a low weight content. For example I find 50g of chick peas is a lot for what it is and quite filling. I know some T2s do IF and have 1-2 meals a day and thats seem to help with weight loss, but do whatever works for you.
 
Yes, @MeiChanski has a good point. Unless you weigh your food you will have zero idea of how many carbs you are eating until such time as you can judge just by looking. Then calculate the carbs in that portion size. It is soooooo easy to overdo things.
 
Cana said:
I don’t know. I’m not really sure how to work our carbs for each meal because I cook all my own meals.

I think I’m pretty low carb. Not sure what carbs I could remove (obviously going out adds them) but I wasn’t really going out in the winter as much as now.
Click to expand...
Sometimes we miss the obvious if we don’t actually check. Lots of ideas above how to count. Depends what you’re eating now what you could cut/replace with better options. Same is true when eating out.
 
If all else fails change the ratio of protein to fat. For some reason (probably gluconeogenisis or scary news about red meat), we are reluctant to increase the macro which burns the most energy (TEF), and has been shown to improve weight loss (Dr Ted Naiman has videos on this).

Many Type 1's who follow Bernstein's approach have higher protein, I do, the founders of Ketogains, Leangains etc. Anyway it's an option.
 
Cana said:
Actually I had been eating more fruit (raspberries and strains) but again that’s only in last few weeks not all winter. And I’ve cut them now. Apart from the fake ice cream from the diabetic book
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If you want to make it really easy with minimal counting just eat meat for a month and see the pounds drop off.
 
Try spending a few days eating as close to zero as possible, ie. choose only foods you know are zero carb, we know protein turns into carb etc etc but you can only do your best, a few days or a week of losing a few nutrients wont kill anyone just as an experiment, so eat meats as said above, cheese, cream etc. Dont eat low carb, try to eat zero carb (you probly wont succeed but you can get very close. Google zero carb food and just eat those, cant hurt.

Amounts of fat never made any difference to me, when I was shedding weight, I ate like a pig (in fact I probly ate a pig per week)

When your stuck, you need to change something

Best of luck and congrats for your success and continuing efforts.
 
Exercise more and eat fewer calories. The 'secret' to weight loss is simply burning more calories than you consume. That's it.

The number of calories your body burns each day depends on a few factors (age, gender etc). For example, I used an online calculator to work out I naturally burn about 1,600 calls per day. So I ensured via a healthy diet and regular exercise that I put no more than 1, 100 calories into my body each day. Et voila! I lose weight.
 
HlionC said:
Exercise more and eat fewer calories. The 'secret' to weight loss is simply burning more calories than you consume. That's it.

The number of calories your body burns each day depends on a few factors (age, gender etc). For example, I used an online calculator to work out I naturally burn about 1,600 calls per day. So I ensured via a healthy diet and regular exercise that I put no more than 1, 100 calories into my body each day. Et voila! I lose weight.
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Whilst fundamentally we need to use more energy than we take in, for type 2 diabetes it is not that simple. A calorie of carb is not the same as a calorie of protein or fat. They have different effects due to the way the metabolism in diabetics is compromised. There’s a rather long post here https://www.diabetes.co.uk/forum/th...owing-calorie-restriction-ineffective.166514/ discussing and giving evidence of this view. In short we aren’t isolated lab experiments and we have multiple systems working in tandem and opposition making the whole thing a lot more complex.

If it was that simple it would work for more people and weight watchers and the like would be out of business.
 
HlionC said:
Exercise more and eat fewer calories. The 'secret' to weight loss is simply burning more calories than you consume. That's it.

The number of calories your body burns each day depends on a few factors (age, gender etc). For example, I used an online calculator to work out I naturally burn about 1,600 calls per day. So I ensured via a healthy diet and regular exercise that I put no more than 1, 100 calories into my body each day. Et voila! I lose weight.
Click to expand...

Yep, easy as that. Obesity crisis? What obesity crisis?
 
HlionC said:
Exercise more and eat fewer calories. The 'secret' to weight loss is simply burning more calories than you consume. That's it.

The number of calories your body burns each day depends on a few factors (age, gender etc). For example, I used an online calculator to work out I naturally burn about 1,600 calls per day. So I ensured via a healthy diet and regular exercise that I put no more than 1, 100 calories into my body each day. Et voila! I lose weight.
Click to expand...
If only that were true! For some people too few calories causes severe problems. If I reduce my calories too much my metabolism goes into starvation mode and shuts down my body to preserve my vital organs which is a pain because I find it very difficult to lose weight. I was told by my endocrinologist that I was one of his few patients who could blame their metabolism for their inability to lose weight and I could either eat healthily with sufficient calories or try to drop calories and get very ill. I chose the former.
 
bulkbiker said:
If you want to make it really easy with minimal counting just eat meat for a month and see the pounds drop off.
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Easier said then done , of course you can feel full and your probably right about pounds dropping off.

but you don't feel satisfied without having a whole meal . And to go thru that for one month by month 2 you'll be dying for some bread butter cheese junk food all of at once until you feel satisfied..

I guess you have to be a very strong and determined person to just only eat meat every day for the rest of your life
 
Daphne917 said:
If only that were true! For some people too few calories causes severe problems. If I reduce my calories too much my metabolism goes into starvation mode and shuts down my body to preserve my vital organs which is a pain because I find it very difficult to lose weight. I was told by my endocrinologist that I was one of his few patients who could blame their metabolism for their inability to lose weight and I could either eat healthily with sufficient calories or try to drop calories and get very ill. I chose the former.
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Why not eat healthy and go straight to the gym to work it off ?

Well at least that's what I come up with but I don't have a gym partner
 
LuckkyPatron said:
Why not eat healthy and go straight to the gym to work it off ?

Well at least that's what I come up with but I don't have a gym partner
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Gyms are great once you have lost some weight and get more energised..
Asking the 320 pound old me to exercise was pointless.. I had no energy and everything hurt.
Fix diet first then exercise if and when you feel like it. I did it for 3 months then stopped apart from walking the dog.
 
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