On a typical day:-
.....................carb cal prtn fat
Pre breakfast 2g 418 3 43g
Breakfast. 4. 702 32 62
Lunch. 20 1181 48 91
Dinner. 11 746 10. 73
Breakfast an dinner are very consistent. Lunch varies (above is for lamb chops salad, but it maybe steak, gammon, chicken or salmon). Sometime I swap dinner for lunch, if we eat out in the evening.
All the things below seem to reduce my BG levels a little. If I can do all, my readings will be a hole point lower. Two weeks ago we were ravelling for a week in different hotels, within 3 days my BG were a point higher and took 3 days once home to get them down again.
* Exercise. Twice per day, Enough to make you sweat, but too much and I have seen my BG rise. 1hr fast walk is great, 30 mins on the exercise bike (in front of TV) is great, especially late at night before bed.... Seems to trick the body into low BG when asleep.
* Fatty meat. My BG readings are always a little lower when I eat lamb chops, and higher if I eat chicken breast. More fat, less protein. But protein effect on BG reading is often delayed by a day or so. The more fat less protein the better!!
* test early. My pre breakfast reading is always lower the earlier I get up and the quicker I test when I get up. If I get up late, but have been awake for some time in bed my BG reading is always higher.
* between meal eat and drink. I never now eat between meals, and also try to only drink water between meals, thus eliminating all carbs between meals.
* alcohol always lowers my BG readings. I always have a pint of Guinness whenever I can over a meal, 3 glasses of red wine in the evening also always lowers my BG readings, but I tend not to drink much alcohol, so now use it as an emergency measure when away, when I can't get much exercise in.
* if not able to exercise at all during the day, I try to cut back on protein... One bacon instead of two for breakfast, fish instead of meat, or reduced meat portion.
Hope this helps
Ps lunch carb is high because of the pint of beer. But my meter says ok (to 1 pint, it says no to 1 1/2 pints!), so I drink it!!.... Dr Bernstein says the same.