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Protein And Fat

Nikki1878

Nikki1878

Member
Messages
7
Type of diabetes
Type 2
Treatment type
Tablets (oral)
So since being diagnosed with T2 I've been doing LCHF and I've been limiting myself to 50g of carbs a day. I'm over weight and need to lose around 5st. My question is: How many grams of protein and Fat should I be aiming to have a day in order to lose weight?
I'm on 3x 500mg metformin a day and also on statins which are playing havoc with my morning fasting BG levels ( usually between 9-10mmol first thing. Then goes down to between 6-7mmlo throughout the rest of the day after meals). For the first 3 weeks I lost weight quite rapidly almost a stone. But the last couple of weeks I haven't lost any and I'm just wondering if I'm doing something wrong like having too much protein/fat for the weight loss to have stopped?
I'm so confused by what I should be aiming for, thanks.
 
Nikki1878 said:
So since being diagnosed with T2 I've been doing LCHF and I've been limiting myself to 50g of carbs a day. I'm over weight and need to lose around 5st. My question is: How many grams of protein and Fat should I be aiming to have a day in order to lose weight?
I'm on 3x 500mg metformin a day and also on statins which are playing havoc with my morning fasting BG levels ( usually between 9-10mmol first thing. Then goes down to between 6-7mmlo throughout the rest of the day after meals). For the first 3 weeks I lost weight quite rapidly almost a stone. But the last couple of weeks I haven't lost any and I'm just wondering if I'm doing something wrong like having too much protein/fat for the weight loss to have stopped?
I'm so confused by what I should be aiming for, thanks.
Click to expand...
Hi @Nikki1878 really well done on your progress.
I think most important thing to get right is your carbs - to help lower your bgs and this will help the weight loss. It’s all individual and you’ll need to work out what’s best for you but have you considered either going keto ie under 20g of carb or mixing in some Intermittent Fasting? Both these methods worked for me. Other thing you could consider is how much fat you are eating as if you go keto ie really low carb your body will make up some of the fat it needs from your body fat.
Lots of descriptions, recipes and ideas on the following site
Www.dietdoctor.com
There isn’t just one way and not sure there’s a magic ratio. For me I just focus on the carbs and havent worriedabout other ratios but know others calculate their macros - I never have.
You could start by reducing carbs just a bit and see if it helps you. Don’t think protein will stall your weight loss - sure others will give their perspective so you’ll get a range of ideas to consider and pick from good luck
 
First things first - weight loss is not a linear process & the fact that you've lost almost a stone means you're off to a great start :)

Re: protein & fat amounts - there are various calculators online that can give you an idea as to what you should be aiming for (I think the 2 Keto Dudes have one on their site) but a good place to start is 1 gram of protein per kg of reasonable ideal body weight & fat to satiety. Depending on how your blood glucose/appetite/weight respond you can then play around with them a bit. You may also find that you need to lower carbs a little more at the start.
 
I have never restricted my protein, and have continued to eat the same I have always eaten, which is probably a lot. I think it is extremely important to keep protein levels up as every cell in our body needs it for healing, repair and maintenance, particularly as we get older. I have no kidney problems, so am happy to continue doing this.
 
Just add that I agree wholeheartedly with @Bluetit1802 - protein is very important & some keto calculators suggest amounts that I personally consider too low. .6 to .8 grams per kg of lean body mass is frequently offered up as ideal but that really is a minimum.
 
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