Reduce your simple carb intake (basically all comfort foods such as white bread, crisps, pasta etc). Increase your lean protein intake (eggs, fish, white meat etc) and don't avoid fat!!! Just find the right fats and use in moderation. Olives have good fats, avocados, fish, eggs and nuts etc all do too. Fats satiate your appetite making you feel happy and full.
When you eat carbohydrates your blood sugar raises immediately but then in time drops back down as much as it raises (obviously for type one this effect happens due to injecting). The effect leaves you feeling down, hungry and sluggish. When you eat your meal always eat the carbohydrate first and the protein last, where possible. This will help digest your food in the correct order meaning you will be able to use the energy you have consumed in the most efficient way. It takes around fifteen minutes for food to be digested and for your synthetic insulin to do its thing. It's at this point that you will feel hungry again if you've eaten too much carbohydrate.
Think of it as carbohydrate being what you need for the NOW and protein being the source of energy for the log run. If you don't run your ow energy your body will automatically begin to retain fat because instinctively it will try to burn the carbohydrates that you've fed it. Carbohydrates will always be the bodies first port of call for an energy resource. That's the reason why a protein rich breakfast is actually much better for anybody (diabetic or not). It gives your body the signal that it can take energy from your muscle system and your fat sources. So if you need to add bulk increase your carbs but if you want to lose weight just lower your carbs and eat more protein.
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