New to this forum - advice on diet please!

A lot of us have found that by following a very low carb diet we have lost significant weight without counting calories.
Higher fat content of foods make you feel satiated as does eating nutrient dense food. I record calories (because I'm a data nerd) but don't build meals around them... results in signature. The statin may not be helping either as they are know to raise blood sugar.. and if you have never had a cardiac event are not so "protective" as we have been told (but that's another story).

Hello and welcome too and I'll tag in @daisy1 for the intro pack!

Hi Tallyhoo and welcome. Another carb counter here, no calorie counting at all, unlike @bulkbiker I don’t have a clue how many calories I eat per day! I was diagnosed in May ‘17, put on Metformin x 3/day and immediately went low carb, eventually settling on 30 - 50g carbs/day which keeps my HbA1c consistently at non diabetic levels. During the two years since diagnosis I have lost 6 1/2 stone. Last autumn I tried reducing my Metformin to 2/day and this showed a rise of 1 in my HbA1c after three months, however my weight loss stalled, so I increased back up to 3/day. My weight has continued to fall, albeit very slowly. I aim to reduce my Metformin in the future but only when I reach the holy grail of a ‘healthy’ BMI.

Hello and welcome. No calorie counting for me either, I gauge food by its nutrient content and energy quality. This means I limit carbs but have free rein on protein and healthy fats.

No carb and no calorie counting for me. I simply work on approximate carb levels whilst aiming to remain within a maximum of 100 to 130grams per day. I am losing weight at a kilo a month on a lower carb higher fat approach.

Correction. 2 kilograms a month.

Unfortunately, it's calorie counting for me, as too many calories in a meal spike my sugars even though I'm on LCHF. This shouldn't be relevant to you unless you're extremely insulin resistant or have very low insulin.

Calorie counting for the rest of my life I would see as severely limiting, in the sense of having to limit food intake.

My journey has been Low GI, with mainly cardio, LCHF, IF, cardio and resistance balanced, LCHP, IF, cardio and resistance, LCHP / Carnivore, IF, cardio and power lifting - this is what I am happiest with, sprinkled with LCHF. I would suggest you keep protein up and if you have the time read The Big Fat Surprise, by Nina Teicholz, and follow the YouTubes of Dave Feldman, Ivor Cummins and Zoe Harcombe (regarding cholesterol).

I don’t count anything these days. Definitely not calories, and my carbohydrate consumption is so tiny as to be irrelevant. I’m still a little mindful of excess protein but counting that is now also unnecessary after scoring a fasting 4.4mmol/L this morning after a week of eating predominantly meat and organs.

Jim Lahey said:

I don’t count anything these days. Definitely not calories, and my carbohydrate consumption is so tiny as to be irrelevant. I’m still a little mindful of excess protein but counting that is now also unnecessary after scoring a fasting 4.4mmol/L this morning after a week of eating predominantly meat and organs.

Click to expand...

So you now have it all under control including that pesky GNG.. excellent news.

bulkbiker said:

So you now have it all under control including that pesky GNG.. excellent news.

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Mostly, but I’m still mindful that protein is [albeit mildly] insulinogenic, so I’m not about to start living solely on lean muscle meat. Minimising insulin secretion at all times is still my mission objective.

Definitely an improvement though in terms of tolerance to the red stuff

Tallyhoo said:

Hi,

Briefly - I was diagnosed as type 2 in 2007, controlled by diet for a while then metformin. Chose to put head in the sand and ignored this condition as I never felt ill in any way, so didn't change my lifestyle. HbA1c always fluctuated but the highest was this January at 97 - I knew it was gonna be bad and blamed the doc for testing me in January! Birthday at Christmas without holding back! So.........fab doctor.........told him I wanted my bloods rechecked in 3 months and I didn't want him to increase my meds (4 tablets of metformin, 1 for cholesterol and one for bp) but I would 'do better'. He agreed as I had done this back in 2016. HbA1c results back early this money down to 48 so achieved my aim - really pleased. Did this by a low carb diet BUT also with about 800-900 calories a day.........increase in exercise and lost 2 stone over the same time......all good stuff. Practice nurse has told me not to reduce my metformin which I am disappointed about, and have bloods checked in another 3 months and then maybe reduce.

My question is............dipping in and out of postings on the forum I see mention of LCHF - I presume this therefore means no calorie counting would this be right? I am intending to carry on with low carb but also low calorie or is this not the way to go? I want to lose - ideally - another 1 1/2 stone before I try to start maintaining my weight.........and of course, aiming to reduce my HbA1c results still further.

Grateful for any advice!

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Hi,

Briefly - I was diagnosed as type 2 in 2007, controlled by diet for a while then metformin. Chose to put head in the sand and ignored this condition as I never felt ill in any way, so didn't change my lifestyle. HbA1c always fluctuated but the highest was this January at 97 - I knew it was gonna be bad and blamed the doc for testing me in January! Birthday at Christmas without holding back!


I could have written this. LOL

I did almost the same as you. I was never over weight by much, I just did not exercise and had all the wrong things to eat.


I went on ‘Atkins’ which worked like a dream… I felt like a new man… I soon lost sight of ‘him’


Then as you do, I slowly fell back in to the old habits… too much cake, biscuits, larger, chocolate, crisps, cake, potatoes, rice, take-a-ways, bread, coffee with milk and three sugars! etc. etc.


You know, (at this point you could be saying well I don’t eat hardly any of that stuff… Ha! That’s what I said!) How wrong I was/you would be, how very wrong!


I went back to the doctors told him I would sort ‘myself’ out myself, after seeing my HbA1c.


I did for a few months then… I don’t need to write the rest, do I?



You went on to say:


… “My question is............dipping in and out of postings on the forum I see mention of LCHF - I presume this therefore means no calorie counting would this be right?


YES!


Two months ago, I began a strict LCHF regime… Two months and a day ago, I had never even heard of LCHF.


I personally do not count any calories at all. I do count ‘Carbs’ I read every label on everything I buy…. Plus! far more of things that I now DO NOT buy!


HOW MANY? OMG! That voice of reason shouts.





You say you already eat low carb…


…”I am intending to carry on with low carb but also low calorie or is this not the way to go”?


How low is low? How many carbs do you consume in a day?





You go on to say:


…”I want to lose - ideally - another 1 1/2 stone before I try to start maintaining my weight.........and of course, aiming to reduce my HbA1c results still further.

Grateful for any advice!


I am no expert, I am not medically trained, I am ‘Mr average’ who missed the wagon, (never mind falling off it).


I like you, came here to this site and looked at all the positive input from people who are actually on a low carbohydrate diet. They ARE the experts!


They are the ones who have had/are having great results in lowering their HbA1c. (and their weight)


The numbers DO NOT lie! I will repeat that… The numbers DO NOT lie. (Its so good I said it twice )



If you keep on aiming you will hit your target. I am an exponent of martial arts. When I start teaching a new member, I do not except them to hit the target every time, or actually at all to begin with.


I often have to ‘unteach’ people before I can begin to teach them.


I see a huge parallel here with the old school of teaching what is ‘right’ for us diabetics. So much of what we are still being taught/told as gospel, is quite frankly wrong!


Opps! I have gone off on a tangent.





I have had a remarkable result/achievement in the space of just two months.
I have stopped my insulin completely! Plus cut my ‘Clicaside’ by 75% to 40mg a day.


All due to beginning a LCHF diet, following the great advice from members here and reading, and watching many of the links they have recommended.


Their support has also been a great source of inspiration to ‘keep me on target’.


I feel I must also say at this point; I am a great advocate and practitioner of meditation. It has helped me in so many ways in countless aspects of my life. Without it, I doubt I would have achieved so many of the goals that I have, and perhaps more importantly continue to achieve.


We all must remember to keep our eye on the target if we truly want to hit it.


AND


Always remember what I tell all my students….


To succeed you need just 3 things


I: Practice


2: Patience


3: Perseverance





Po

@Tallyhoo
Hello and welcome to the Forum Here is the Basic Information we give to new members and I hope you will find it both interesting and helpful.


BASIC INFORMATION FOR NEW MEMBERS

Diabetes is the general term to describe people who have blood that is sweeter than normal. A number of different types of diabetes exist.

A diagnosis of diabetes tends to be a big shock for most of us. It’s far from the end of the world though and on this forum you'll find well over 600,000 people who are demonstrating this.

On the forum we have found that with the number of new people being diagnosed with diabetes each day, sometimes the NHS is not being able to give all the advice it would perhaps like to deliver - particularly with regards to people with type 2 diabetes.

The role of carbohydrate

Carbohydrates are a factor in diabetes because they ultimately break down into sugar (glucose) within our blood. We then need enough insulin to either convert the blood sugar into energy for our body, or to store the blood sugar as body fat.

If the amount of carbohydrate we take in is more than our body’s own (or injected) insulin can cope with, then our blood sugar will rise.

The bad news

Research indicates that raised blood sugar levels over a period of years can lead to organ damage, commonly referred to as diabetic complications.

The good news

People on the forum here have shown that there is plenty of opportunity to keep blood sugar levels from going too high. It’s a daily task but it’s within our reach and it’s well worth the effort.

Controlling your carbs

The info below is primarily aimed at people with type 2 diabetes, however, it may also be of benefit for other types of diabetes as well.

There are two approaches to controlling your carbs:

• Reduce your carbohydrate intake
• Choose ‘better’ carbohydrates

Reduce your carbohydrates

A large number of people on this forum have chosen to reduce the amount of carbohydrates they eat as they have found this to be an effective way of improving (lowering) their blood sugar levels.

The carbohydrates which tend to have the most pronounced effect on blood sugar levels tend to be starchy carbohydrates such as rice, pasta, bread, potatoes and similar root vegetables, flour based products (pastry, cakes, biscuits, battered food etc) and certain fruits.

Choosing better carbohydrates

The low glycaemic index diet is often favoured by healthcare professionals but some people with diabetes find that low GI does not help their blood sugar enough and may wish to cut out these foods altogether.

Read more on carbohydrates and diabetes.

Over 145,000 people have taken part in the Low Carb Program - a 10 week structured education course that is helping people lose weight and reduce medication dependency by explaining the science behind carbs, insulin and GI.

Eating what works for you

Different people respond differently to different types of food. What works for one person may not work so well for another. The best way to see which foods are working for you is to test your blood sugar with a glucose meter.

To be able to see what effect a particular type of food or meal has on your blood sugar is to do a test before the meal and then test after the meal. A test 2 hours after the meal gives a good idea of how your body has reacted to the meal.

The blood sugar ranges recommended by NICE are as follows:

Blood glucose ranges for type 2 diabetes

• Before meals: 4 to 7 mmol/l
• 2 hours after meals: under 8.5 mmol/l

Blood glucose ranges for type 1 diabetes (adults)

• Before meals: 4 to 7 mmol/l
• 2 hours after meals: under 9 mmol/l

Blood glucose ranges for type 1 diabetes (children)

• Before meals: 4 to 8 mmol/l
• 2 hours after meals: under 10 mmol/l

However, those that are able to, may wish to keep blood sugar levels below the NICE after meal targets.

Access to blood glucose test strips

The NICE guidelines suggest that people newly diagnosed with type 2 diabetes should be offered:

• structured education to every person and/or their carer at and around the time of diagnosis, with annual reinforcement and review
• self-monitoring of plasma glucose to a person newly diagnosed with type 2 diabetes only as an integral part of his or her self-management education

Therefore both structured education and self-monitoring of blood glucose should be offered to people with type 2 diabetes. Read more on getting access to blood glucose testing supplies.

You may also be interested to read questions to ask at a diabetic clinic.

Note: This post has been edited from Sue/Ken's post to include up to date information.