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Prediabetes
I've been hovering on the edge of prediabetes for almost 5 years and now it's finally happened.
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<blockquote data-quote="Grateful" data-source="post: 1602539" data-attributes="member: 438800"><p><strong>Breakfast</strong>: You are homing in on my guilty secret. Breakfast is when I ingest much of my daily carb load, and I even include some grains. This is partly because I usually exercise immediately after breakfast. The amounts of each individual ingredient are very small, but nearly all of them have carbs.</p><ul> <li data-xf-list-type="ul">One tablespoon homemade sugar-free granola (muesli), mixed with:</li> <li data-xf-list-type="ul">One tablespoon wheat bran (almost pure carbs, taken to cope with constipation which I suffered from badly when starting low-carb).</li> <li data-xf-list-type="ul">Four thin slices of banana.</li> <li data-xf-list-type="ul">Two raspberries.</li> <li data-xf-list-type="ul">Two blueberries.</li> <li data-xf-list-type="ul">Covered with a thin layer of fat-free milk.</li> <li data-xf-list-type="ul">After eating that, I have two tablespoons of fat-free Greek yoghurt.</li> <li data-xf-list-type="ul">Black, unsweetened coffee (about four cups during the course of the morning, ground from beans).</li> </ul><p><strong>Lunch</strong>:</p><ul> <li data-xf-list-type="ul">Salad with self-made vinaigrette (three parts olive oil, one part wine vinegar, pinch of salt).</li> <li data-xf-list-type="ul">Half of an avocado with same vinaigrette.</li> <li data-xf-list-type="ul">Nuts (macadamia, Brazil, pecans).</li> <li data-xf-list-type="ul">If feeling hungry, add a two-egg omelette. Typical filling is cheese and/or Herbes de Provence.</li> <li data-xf-list-type="ul">Large glass of fizzy mineral water with half a lemon squeezed into it.</li> <li data-xf-list-type="ul">After lunch: one cup of black, unsweetened coffee.</li> </ul><p><strong>Dinner</strong>: This is where I (well, we, as my wife does three-quarters of the dinner cooking) get creative. Possibilities:</p><ul> <li data-xf-list-type="ul">Spiralized food (celeriac, courgettes, butternut squash). For example, celeriac noodles with low-carb meatballs from the supermarket and low-carb sauce bought in glass jars also at the supermarket. Or, courgette noodles with shrimp. Or, lasagna made with butternut squash slices. All sorts of recipes, mostly from a book we bought about spiralizing.</li> <li data-xf-list-type="ul">Meat (typically pork, lamb chops, chicken, sometimes wrapped with bacon).</li> <li data-xf-list-type="ul">Fish (cod, haddock, sole, baked plain, squeezing lemon onto it).</li> <li data-xf-list-type="ul">All sorts of vegetables.</li> <li data-xf-list-type="ul">We cook a huge ratatouille once a week and slowly eat it in the following days.</li> <li data-xf-list-type="ul">For dessert, cheese eaten on low-carb keto crackers cooked using the dietdoctor recipe. Typically we have a spread of four to six difference cheeses. (Being "allowed" to eat cheese was a major revelation when I found out about the low-carb diet. I <em>love</em> cheese and so does my wife.)</li> </ul><p><strong>Snacks</strong>: Outside meal times.</p><ul> <li data-xf-list-type="ul">Nuts (same selection as the lunchtime ones).</li> <li data-xf-list-type="ul">Cheese with crackers (same as dinner dessert).</li> </ul><p><strong>Alcohol</strong>:</p><ul> <li data-xf-list-type="ul">Late afternoon, one small glass (edited to correct size: 90ml, hard to find, but they exist) of dry red wine.</li> <li data-xf-list-type="ul">With dinner: another small glass of same.</li> <li data-xf-list-type="ul">About twice a week: I cheat and have twice that amount of wine (total of 360ml, or about half a bottle). Really debauched, I know. (Prior to diagnosis I was an immoderate drinker, mainly beer.)</li> <li data-xf-list-type="ul">About once a month (so far!): a pint of beer, making sure it is really good quality and really high in alcohol (for a beer).</li> </ul><p><strong>Hydration</strong>: At least two liters of tap water per day in between mealtimes, and especially while exercising.</p><p></p><p>You know what, I enjoy it, and for some weird reason I am now enjoying food much more than I did pre-diagnosis. Occasionally I eat a forkful of the high-carb food that others have on their plates, just as an experiment, and it often tastes awful. So rich and overwhelming!</p><p></p><p>Edited to add: This is really a "low-carb, low-fat" diet mostly. I have upped the fat a bit (compared to pre-diagnosis) but not much. I am not sure why it works for me, but why tinker with something that works?</p></blockquote><p></p>
[QUOTE="Grateful, post: 1602539, member: 438800"] [B]Breakfast[/B]: You are homing in on my guilty secret. Breakfast is when I ingest much of my daily carb load, and I even include some grains. This is partly because I usually exercise immediately after breakfast. The amounts of each individual ingredient are very small, but nearly all of them have carbs. [LIST] [*]One tablespoon homemade sugar-free granola (muesli), mixed with: [*]One tablespoon wheat bran (almost pure carbs, taken to cope with constipation which I suffered from badly when starting low-carb). [*]Four thin slices of banana. [*]Two raspberries. [*]Two blueberries. [*]Covered with a thin layer of fat-free milk. [*]After eating that, I have two tablespoons of fat-free Greek yoghurt. [*]Black, unsweetened coffee (about four cups during the course of the morning, ground from beans). [/LIST] [B]Lunch[/B]: [LIST] [*]Salad with self-made vinaigrette (three parts olive oil, one part wine vinegar, pinch of salt). [*]Half of an avocado with same vinaigrette. [*]Nuts (macadamia, Brazil, pecans). [*]If feeling hungry, add a two-egg omelette. Typical filling is cheese and/or Herbes de Provence. [*]Large glass of fizzy mineral water with half a lemon squeezed into it. [*]After lunch: one cup of black, unsweetened coffee. [/LIST] [B]Dinner[/B]: This is where I (well, we, as my wife does three-quarters of the dinner cooking) get creative. Possibilities: [LIST] [*]Spiralized food (celeriac, courgettes, butternut squash). For example, celeriac noodles with low-carb meatballs from the supermarket and low-carb sauce bought in glass jars also at the supermarket. Or, courgette noodles with shrimp. Or, lasagna made with butternut squash slices. All sorts of recipes, mostly from a book we bought about spiralizing. [*]Meat (typically pork, lamb chops, chicken, sometimes wrapped with bacon). [*]Fish (cod, haddock, sole, baked plain, squeezing lemon onto it). [*]All sorts of vegetables. [*]We cook a huge ratatouille once a week and slowly eat it in the following days. [*]For dessert, cheese eaten on low-carb keto crackers cooked using the dietdoctor recipe. Typically we have a spread of four to six difference cheeses. (Being "allowed" to eat cheese was a major revelation when I found out about the low-carb diet. I [I]love[/I] cheese and so does my wife.) [/LIST] [B]Snacks[/B]: Outside meal times. [LIST] [*]Nuts (same selection as the lunchtime ones). [*]Cheese with crackers (same as dinner dessert). [/LIST] [B]Alcohol[/B]: [LIST] [*]Late afternoon, one small glass (edited to correct size: 90ml, hard to find, but they exist) of dry red wine. [*]With dinner: another small glass of same. [*]About twice a week: I cheat and have twice that amount of wine (total of 360ml, or about half a bottle). Really debauched, I know. (Prior to diagnosis I was an immoderate drinker, mainly beer.) [*]About once a month (so far!): a pint of beer, making sure it is really good quality and really high in alcohol (for a beer). [/LIST] [B]Hydration[/B]: At least two liters of tap water per day in between mealtimes, and especially while exercising. You know what, I enjoy it, and for some weird reason I am now enjoying food much more than I did pre-diagnosis. Occasionally I eat a forkful of the high-carb food that others have on their plates, just as an experiment, and it often tastes awful. So rich and overwhelming! Edited to add: This is really a "low-carb, low-fat" diet mostly. I have upped the fat a bit (compared to pre-diagnosis) but not much. I am not sure why it works for me, but why tinker with something that works? [/QUOTE]
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I've been hovering on the edge of prediabetes for almost 5 years and now it's finally happened.
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