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Type 2 How to lose weight on HFLC

Hi. As some others have said, not all calories are equal which is why slimming clubs stay in business and club members often fail to lose weight. Forget you ever heard of calories and focus on what causes high blood sugar and possible weight gain and that is the carbs. Any excess will be converted to stored fat whereas excess ingested fat goes thru a more complex process and adds less to weight gain.
 
@Cana - I enjoy a varied diet, and I was one of those folks who found weight loss easy. In fact, I found it a challenge to halt the weight loss when I skinnied up.

Over my almost 6 years since diagnosis, I've tried all sort of tweaks to my diet - some for improved nutritional content an sometimes from curiosity.

Earlier in the year, I was doing a long-haul flight and fancied fasting through it. The flight itself was only 13 hours, but by the time I added in other factors like airport transitions and the drive at the other end, it was going to be a 24 hour fast. I prepped for that with a few days full carnivore. I was astonished how easy, and how enjoyable it was.

But, to your point, I lost weight doing those days carni (not including the 24+ hour fast), yet my caloric intake was significant.

Were I trying to kick start or restart weight loss, as you are, I'd give it a go for a few days.

Breakfasts, if you want one, are easy - bacon and/or high meat content sausages. Lunches, chicken legs/thighs/drummers/wings, or sausages, or corned beef, of cooked ham, or the like. All very easy to pack up, and can be held in the foil they're wrappedin, if you're not aat home.

Dinner could be chicken (with skin), lamb, pork, steaks, sausages or anything else you fancy.

I'd do it again.
 
Cana said:
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?
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This is normal, happened to me. First stone really easy then plateaued, stayed the same eight for a while, before losing more weight. I upped my physical activities to kick start weight loss again. Eating protein and fats should feel full longer therefore reducing the need to snack. A good breakfast is a starting point. If you find you need to snack, celery and soft low carb cheese is good or peanut butter however check labels for the lowest total carb content.
 
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In my case it has been radical carb reduction and also a more physically active lifestyle. I have lost 13 kilo since last year and I am lighter than I have been for at least 10 years. Month on month my weight is decreasing slowly but surely.

I eat plenty, just few carbs.
 
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@Atad heavy
Today has been 3 lamb chops (barnsleys) and 3 rashers of bacon.. just finished in fact.. 3 coffees with cream and one tea with lactofree milk.
I'll have another creamy coffee before bed to finish off the day.
 
bulkbiker said:
@Atad heavy
Today has been 3 lamb chops (barnsleys) and 3 rashers of bacon.. just finished in fact.. 3 coffees with cream and one tea with lactofree milk.
I'll have another creamy coffee before bed to finish off the day.
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Don’t think I could eat only meat. I already get to the point where I’m meated out.
 
When I first went on to LCHF, I ate lettuce, ham and grated cheese roll ups and my weight dropped past my target I had set with my CDE. I then stopped eating them regulary and got my weight back to 95 kgs.

I now eat a moderate LCHF way and my weight has stayed around the same.
 
Just totted up what I had yesterday and it’s 58.2 of carb.

Think that’s tad higher but I was extra careful and rounded things up. Things like 1 radish I think would be 0 because 3 were 1 but put down 1 anyway.

The biggest thing I had was a banana at 13, just need to find something to replace it. Not carb wise but energy wise. Getting very tired around mid afternoon still. Have tried just meat before and it just doesn’t work.
I’m not at all hungry (sometimes but not usually) but just lacking energy.
 
Must have been a tiny banana at13 carbs. They are usually more like 25 or maybe more.

60 carbs whilst low carb (compared to mainstream eating) is still fairly high for some of us. Was this a typical day?

If you aren’t hungry are you getting enough fluid and electrolytes, lack of both can make you feel really rubbish and tired. And on your meds with your difficulties taking pee breaks I’d say this was a distinct possibility
 
HSSS said:
Must have been a tiny banana at13 carbs. They are usually more like 25 or maybe more.

60 carbs whilst low carb (compared to mainstream eating) is still fairly high for some of us. Was this a typical day?

If you aren’t hungry are you getting enough fluid and electrolytes, lack of both can make you feel really rubbish and tired. And on your meds with your difficulties taking pee breaks I’d say this was a distinct possibility
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I went by the carbs and cal book but I’ll double check.

Well I can’t drink anymore or I’ll wet myself
I can drink more usually have 1600 during day at least if not more on hotter days. But can’t do more as it’s toilet issue.
 
I am wrong. Similar banana in fridge is 150g so 130 is 17g of carbs. Eek.

Is typical although yesterday I had fridge raiders which is new.

So if I got rid of them and banana I’d shave off nearly 27g. Just need something else instead.
 
Cana said:
I am wrong. Similar banana in fridge is 150g so 130 is 17g of carbs. Eek.

Is typical although yesterday I had fridge raiders which is new.

So if I got rid of them and banana I’d shave off nearly 27g. Just need something else instead.
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Irrespective of the amount of carbs in the banana, they are the worst thing a T2 should eat. They are fast acting. Meaning almost as soon as the banana touches your tongue the glucose is released pretty darn quickly. Did you watch any Wimbledon matches? If so you may have noticed the players munching on bananas between games. This is to give them a quick and fast energy boost. The problem for us is, it spikes the blood sugars far too high, which probably counteracts the energy boost and makes us tired.

Try something fatty instead of the banana - a full fat Greek yogurt or a good helping of double cream with a couple of strawberries chopped up would be better for you.
 
Cana said:
I am wrong. Similar banana in fridge is 150g so 130 is 17g of carbs. Eek.

Is typical although yesterday I had fridge raiders which is new.

So if I got rid of them and banana I’d shave off nearly 27g. Just need something else instead.
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Cana - some of the things I found when feeling my way into reduced carbing were fairly simple, but took me a while to fully work out.

One of the fundamental things I learned was that Carb intense items, like a banana weren't really my friend, because they were a big hit, in terms of what I wanted to achieve and also hard on my system. They seemed to take quite a bit of resource to digest. They might have boosted my energy, but also boosted my blood sugars (and carb load for the day). At the time, I was living in an area where we grew bananas in our garden, so no air miles, horrid fertilisers or the like involved.

Once I sussed that, I started to look at tweaking how I fuelled. What I learned than was that I had to time things slightly differently. If I was going to have an energy dip mid afternoon, say, I needed to fuel around a couple of hours beforehand, to get my food into my system.

I've never been a snacker, or grazer, so I found that frustrating, so ended up just upping the content of my meals a bit, and allowed my body to sort out the rest.

Yes, I had a few days or a week, when breaking some of the eating habits to get out of the habit of doing, or eating x, y or z, but our bodies generally help us out.

Finally, I'll say it again, if you are unable to fit your desired way of living around the medication you are taking, it could be time to discuss this with your Doc. Going thirsty, and potentially dehydrated on a medication wouldn't make sense to me. I would want to work out either how I could drink more, or negotiate a tweak in meds to all basic hydration. Dehydration is dangerous.

There are over 400 pharmaceutical options for treating T2, before including insulin, so it seems very likely there is something out there to better suit your lifestyle.
 
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T2VA said:
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?
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Possibly but when I cut volume down during the day I find I eat other stuff.

I could potentially cut the amount of protein at night
 
Bluetit1802 said:
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.
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To be honest I’m
Not really cooking. At the mo I’m just eating meat and salad.
 
DCUKMod said:
@Cana - I enjoy a varied diet, and I was one of those folks who found weight loss easy. In fact, I found it a challenge to halt the weight loss when I skinnied up.

Over my almost 6 years since diagnosis, I've tried all sort of tweaks to my diet - some for improved nutritional content an sometimes from curiosity.

Earlier in the year, I was doing a long-haul flight and fancied fasting through it. The flight itself was only 13 hours, but by the time I added in other factors like airport transitions and the drive at the other end, it was going to be a 24 hour fast. I prepped for that with a few days full carnivore. I was astonished how easy, and how enjoyable it was.

But, to your point, I lost weight doing those days carni (not including the 24+ hour fast), yet my caloric intake was significant.

Were I trying to kick start or restart weight loss, as you are, I'd give it a go for a few days.

Breakfasts, if you want one, are easy - bacon and/or high meat content sausages. Lunches, chicken legs/thighs/drummers/wings, or sausages, or corned beef, of cooked ham, or the like. All very easy to pack up, and can be held in the foil they're wrappedin, if you're not aat home.

Dinner could be chicken (with skin), lamb, pork, steaks, sausages or anything else you fancy.

I'd do it again.
Click to expand...

My breakfasts are fry ups
4 rashers bacon, 3 eggs, some cheese and tomatoes. This fills me up for hours and hours but does make me very thirsty even though bacon is unsmoked

Lunch
Chicken thigh cooked in harrissa paste

Snack 4 chipolatas

Carb killa

Although the snacks depend on the length of my day. If I’m not working as much I won’t necessarily eat them.

Then I’ve had banana during afternoon.
 
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