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Running, Weight Loss and Diet

J

JPWallace

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Hello

I'm not too long diagnosed with T2 (about 5 months or so). Diet and tablets. I have a problem. Since being diagnosed I have become addicted to running - the problem is I just cannot keep weight on. I'm not loosing it suddenly or anything, just gradually slipping down as the miles go up.

The basic problem is that I'm burning more calories than I'm putting in. I'm sticking to a fairly good diet - blood sugars are not really a problem. I guess I just need some high calories foods/snacks without sugars. Any suggestions? Obviously I don't want a load of fat either, though I don't think with the miles I'm doing that's too big a problem.

I'm doing between 20 and 30 miles a week.
 
JPWallace said:
I'm not too long diagnosed with T2 (about 5 months or so). Diet and tablets. I have a problem. Since being diagnosed I have become addicted to running - the problem is I just cannot keep weight on. I'm not loosing it suddenly or anything, just gradually slipping down as the miles go up.

The basic problem is that I'm burning more calories than I'm putting in. I'm sticking to a fairly good diet - blood sugars are not really a problem. I guess I just need some high calories foods/snacks without sugars. Any suggestions? Obviously I don't want a load of fat either, though I don't think with the miles I'm doing that's too big a problem.

I'm doing between 20 and 30 miles a week.
Click to expand...

Welcome JP. I run too, although only 15-20 miles a week.

If you want to arrest your weight loss you need to do one of two things (or maybe both):
1) Eat more fat
2) Eat more carbohydrates

(2) is never going to be the best idea as a T2. You might be able to tolerate more than non-runners, but eating carbs will still spike your blood.

I go for (1) which is eating more fat. I eat a lot of cream to fuel my running and try to eat fattier cuts of meat. I need to, I eat less than 20g of carbs a day.

Not sure why you are reluctant to increase your fat intake - if you aren't eating many carbs, then it's your only real source of energy. Increased fat consumption won't increase your chance of dying from a heart attack (in fact it might reduce it).
 
Thanks Borofergie

The only reason I'm reluctant to increase fat is that on diagnosis my cholesterol was 6.4 ish...though after a couple of months of diet and a few weeks on statins I got that down to 3.3. I'm assuming that my cholesterol is still low (will find out in a few weeks time) - if so I will be happier then, to up the fats a bit (very happy :-))
 
Strangely enough your cholesterol should be slightly raised the older you get.
 
JPWallace said:
Thanks Borofergie

The only reason I'm reluctant to increase fat is that on diagnosis my cholesterol was 6.4 ish...though after a couple of months of diet and a few weeks on statins I got that down to 3.3. I'm assuming that my cholesterol is still low (will find out in a few weeks time) - if so I will be happier then, to up the fats a bit (very happy :-))
Click to expand...


https://rdfeinman.wordpress.com/2012/03 ... 15-theses/
Dietary carbohydrate restriction is the single most effective method (except for total starvation) of reducing triglycerides, and is as effective as any intervention, including most drugs, at increasing HDL and reducing the number of small-dense LDL particles. Beyond lipid markers, carbohydrate restriction improves all of the features of metabolic syndrome.
Click to expand...

Although carbohydrate-restricted diets do not require the addition of saturated fat, numerous studies have shown that, contrary to popular opinion, dietary total and saturated fat are not associated with incidence of cardiovascular disease (CVD).
Click to expand...
 
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