Slow down

[malcs90]

I have been on a low carb diet for about 4 months. I now find that while I am still losing weight each week it has gone from 2 to 1 lb a week. Is this normal.

 

[AdamJames]

Yes. Even if your food intake and activity has been the same for 4 months. Most likely because your resting metabolic rate is decreasing, so your body is becoming more efficient and needs less energy input.

 

[AdamJames]

Welcome to the forum by the way, I just realised that was your first post. For once I may be the first to tag @daisy1 who will post a lot of intro stuff which may be of interest!

 

[daisy1]

@malcs90

Hello Malcs and welcome to the Forum Here is the Basic Information we give to new members and I hope you will find it useful and interesting. Ask as many questions as you like and someone will be able to help.


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 235,000 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.
Take part in Diabetes.co.uk digital education programs and improve your understanding. Most of these are free.

• Low Carb Program - it's made front-page news of the New Scientist and The Times. Developed with 20,000 people with type 2 diabetes; 96% of people who take part recommend it... find out why
  
  
• Hypo Program - improve your understanding of hypos. There's a version for people with diabetes, parents/guardians of children with type 1, children with type 1 diabetes, teachers and HCPs.
  

 

[Rachox]

I have been on a low carb diet for about 4 months. I now find that while I am still losing weight each week it has gone from 2 to 1 lb a week. Is this normal.

Hi and welcome! Yes it is entirely normal. I lost a big chunk of weight initially very quickly. A year on I only lose about 1/2lb per week, sometimes more, sometimes less and occasionally nothing, but the general trend is down. It all helps and one day I may reach a healthy BMI! In the meantime I celebrate the weight that’s gone and try not to worry about the bit left I have to lose still.

 

[malcs90]

Hi and welcome! Yes it is entirely normal. I lost a big chunk of weight initially very quickly. A year on I only lose about 1/2lb per week, sometimes more, sometimes less and occasionally nothing, but the general trend is down. It all helps and one day I may reach a healthy BMI! In the meantime I celebrate the weight that’s gone and try not to worry about the bit left I have to lose still.

Thanks. Do I have to watch calories as well as carbs.

 

[AdamJames]

Thanks. Do I have to watch calories as well as carbs.

I think you're going to get conflicting views on this, and quite strongly held ones.

I'd say if you are currently enjoying life and enjoying what you eat, want to lose weight and are losing it at any rate, then there's no need to count calories.

Personally I do better when I count calories, as I don't seem to get the appetite reduction thing when eating LCHF and can easily gain weight on it.

 

[malcs90]

I think you're going to get conflicting views on this, and quite strongly held ones.

I'd say if you are currently enjoying life and enjoying what you eat, want to lose weight and are losing it at any rate, then there's no need to count calories.

Personally I do better when I count calories, as I don't seem to get the appetite reduction thing when eating LCHF and can easily gain weight on it.

Thanks

 

[Rachox]

Thanks. Do I have to watch calories as well as carbs.

So far I haven’t counted calories, just carbs. However I have been a little less liberal with the fat content of my meals compared a lot of low carbers. I have just enough to stop feeling hungry. I watch my portion sizes too, not actually weigh them (apart from individual ingredients to get a carb count) but try not to be a pig!

 

[derry60]

I only count the Carbs as well. I fail to see with me on a personal level, that eating just one meal a day most days, and lunch perhaps a 2 or 3 times a week ham or chicken green salad that I am) taking in that many calories, so I don't bother counting. I used to eat Berries and cream on a regular basis (Not blueberries), but I have even cut down on those, because of getting bored with them. I will now and then have a sweetened omelet with cinnamon and berries and some cream poured over, but not that often. Oh, I also add Vanilla extract to it.

 

[Rachox]

...I will now and then have a sweetened omelet with cinnamon and berries and some cream poured over, but not that often. Oh, I also add Vanilla extract to it.

That sounds tasty, do you add the cinnamon and vanilla to the egg mixture then add the berries and cream when cooked or do you add anything else to the egg mixture, sweetener perhaps?

 

[bamba]

In the early part of a low carb diet you lose a lot of bound water as your glycogen stores are depleted.

 

[derry60]

That sounds tasty, do you add the cinnamon and vanilla to the egg mixture then add the berries and cream when cooked or do you add anything else to the egg mixture, sweetener perhaps?

I just crack 2 eggs, whisk and add a little cream, Raspberries, Strawberries, sweetener and some Cinnamon to the mixture whisk again and pour into a frying pan with butter already melted. Cook one side then finish under the grill..Or you can put the mixture into a buttered dish and bake for 30 mins or until cooked. I love it, its very comforting and you feel as if you have had a lovely milky pudding...When you serve it up, add a drop of double cream to it..Yummy