When I began VLCing I was determined not to buy into the packaged slimming products and found a recipe for a shake by Dr Sandra Cabot. I lent someone the book and no longer have it but my current recipe goes something like this: 1/4 c coconut milk, 3/4 cup water, 2 Tbsp whey powder, a palmful of berries, 1 Tbsp oil like macadamia/olive/grapeseed or flaxseed, 1/2 tsp vanilla essence and whizz it all together in a blender. If you want more fibre add a Tbsp of psyllium husk or flaxseed meal.
I have no illusions that I might one day pass a FGTT but I am noticing that some foods that might have once pushed me well out of my self-imposed top of 6.0, don't now. A UK friend who used to post on this forum has been noticing that he too does not get the expected BG rises if he tries a small bit of rice, potatoes or bread.
I am more than happy to continue this way of eating for life as it works for me.
My winter veggie garden is currently full of kale, spinach, mizuna, sorrell and several varieties of lettuce, so I think it is encouraging me to eat the things that are good for this diabetic.
"Ned Kelly"