Struggling to change bad eating habits

[WinstonR]

Hi, just a bit of background first. I've been type 2 now for almost 2 years and have managed to lose a stone in that time. This has been extremely difficult for me as I'm sure it is for many. I have in fact lost a stone last year, then put it back on, and have now lost it again. I'm currently 18 stone 2lbs. I'm 5ft 11 in height and I'm 36.

I'm really struggling to change a lifetime of bad eating habits. I've tried a few diets, but I don't want to diet, I want to change my lifestyle. However there is so much information online, that I don't really know what to try or do. My GP is pretty terrible to be honest, spend an age just trying to get an appointment. I was due to see a dietician next week, but this has been cancelled and rearranged for the end of July. But I would like to start moving forward rather than wait for this appointment.

Suppose what I'm asking is what have people done to change their eating habits in a lasting way?

I do apologise if this has already been answered elsewhere, I don't come on here very often anymore. I did when I first found out, but I've kind of buried my head in the sand a little bit. But I really want to change.

An additional question is I've recently started dating after a little time away, in the back of my mind I feel like I should tell my date early on that I'm type 2. I've read that a man with type 2 is 30% more likely to pass it to their children. However I'm scared of telling her as I don't want that to be the reason we stop dating. But also feel it is the right thing to do, rather than hurt her later on. I could be overthinking it, but just wondered what people think would be the best thing to do?

 

[Lobsang Tsultim]

I've found that the discipline of checking my blood sugar before and after each meal helps me to avoid trying to cheat. It has also helped me to keep a check on portion size. What I'm finding working at the moment is avoiding/reducing carbohydrates - no bread, no pasta, no potatoes, no biscuits, no beans on toast (a personal favourite for the last 40 years!) and so on.

What I don't do is allow myself to feel hungry. If I'm hungry, I'll have a cup of tea or a zero-sugar squash. If I'm still hungry, I'll eat a couple of olives or a couple of pieces of cheese (and I make sure I have two or three different cheeses in the fridge so I can vary the choice).

As you said, I think the only way this works is to change our approach to food, not to diet to produce a small change and then regress back to bad approaches. What I've still got to work on is integrating a physical exercise regime that I can do now I'm an old codger, rather than the exercises I enjoyed as a youngster which are, for now, beyond me.

As for dating etiquette, I gave up on all that a long time ago. Maybe someone else can give some good advice.

 

[MrsA2]

An additional question is I've recently started dating after a little time away, in the back of my mind I feel like I should tell my date early on that I'm type 2. I've read that a man with type 2 is 30% more likely to pass it to their children. However I'm scared of telling her as I don't want that to be the reason we stop dating. But also feel it is the right thing to do, rather than hurt her later on

Having type 2 is not a shameful or embarrassing thing. Some statistics reckon over half of people will develop some sort of diabetes in their lifetime. So more will have it than don't. It will be the normal, not the other way around.
Also, I quite strongly believe that no relationship starts well if the truth is shrouded in any way. You'll need a low carb way of eating for life, so best is they are aware of it from the beginning. If they are supportive ( and there's no reason they shouldn't be) then great. Work it out together. If however they don't want to learn or be a support, dtich them. Life's too short ot be with some who isn't supportive and helpful.
All my own opinion, of course!

 

[Goonergal]

Suppose what I'm asking is what have people done to change their eating habits in a lasting way?

For me it was easier to go ‘cold turkey’ on things I wanted to cut out - all ‘beige’ carbs, sugar, starchy veg / most fruit - I‘m not someone who can do things in moderation so that really helped to make a change and make it stick. I really enjoy the way of eating and think of a very large steak as a treat.

You might find the book ‘Fork in the Road’ by Jen Unwin to be helpful and also ‘The Diabetes Code’ by Jason Fung.

I'm scared of telling her as I don't want that to be the reason we stop dating.

I’d tell her. Easier to say than do, but if it’s meant to be it won’t harm the relationship and you may well end up with a source of support for the diet and lifestyle changes you’re trying to make.

And diabetes is not your fault. There is some genetic element to type 2 but it’s mostly a product of modern ways of eating and ultra processed foods. I believe the children of those who successfully turn their type 2 around through lifestyle will benefit from a better lifestyle and be less likely to develop it.

You sound like you’ve got the determination to beat this so keep posting and good luck!

 

[Outlier]

Well done on taking this by the throat and renewing your determination to succeed.

Regarding the new Significant Other, it would be complicated to explain your eating regime without mentioning diabetes - which, as has been said, is an illness, not a "fault". You can keep it matter-of-fact by saying something like you were diagnosed diabetic a little while back but can keep it in check as long as you don't eat carbs and sugar. Many women spend their lives trying to keep their weight down, and she may be delighted to be low carb/sugar when eating out or cooking for you. If she doesn't understand or is dismissive, she ain't worth the trouble.

 

[PenguinMum]

Hi Winston you really can get results from ditching carbs, you just need to get your head in that space. If you were told you were allergic to peanuts or even intolerant to something would you carry on eating it? As already has been said you don’t need a restrictive diet you just need to ditch the carbs and eat as much as you need of the good stuff. Your meter reading before eating and two and three hours after will guide you, ideal is a rise of no more than two points. Just think the most interesting part of a sandwich is the filling. There are some swaps out there eg cauliflower rice with your curry, celeriac mash instead on your cottage pie, and lots more. Have a look at some of the “what have you eaten today” threads on here and also great info on Diet Doctor. Its just getting into new habits and you will be delighted with the results. Good luck with your new relationship.

 

[catinahat]

what have people done to change their eating habits in a lasting way?

Over the years I have been forced to give up smoking, sugar /carbs and more recently alcohol. I can. Honestly say that the sugar was by far the easiest. Within a few weeks my tastes had changed and the things I previously loved seemed revoltingly sweet.

a man with type 2 is 30% more likely to pass it to their children

The chances are its because the children have been eating the same carb laden diet as their parents.

 

[bulkbiker]

Hi @WinstonR
I just wrote this in a PM to another newish forum member so I might as well pass it on to you. Eat like this and you won't go far wrong...

Eggs and bacon for breakfast (although I don't eat my first meal until about 3 pm these days and that's usually cold meat) I start my day with coffee and double cream.

So I eat any meat, fish, seafood, eggs, dairy.
If you like it green veg (anything that grows above ground) and salad stuff are pretty much ok although I tend to eat more of a meat based diet these days.
As you get more attuned to what your body likes you might find that foods you used to eat have a not so great impact. For example I used to love cucumber but since tightening up my diet it now gives me dreadful indigestion. TO be fair it probably always did but I never associated it.

Obviously avoid anything starchy (spuds, rice, pasta) and anything sweet as they'll send you blood sugars through the roof.
Get a meter and test your bloods regularly before and 1 and 2 hours after meals so you can see what pushes your bloods up the most and then avoid that in future!

Fruit is a bit of a dodgy one. I find a few berries with double cream are ok but avoid very sweet stuff especially tropical fruits.
I'd plump for cheese over fruit as dessert.

I use cream in drinks but full fat versions of milk are ok as if full fat yoghurt (just don't go for flavoured or sweetened).

I eat pretty "clean" single ingredient freshly prepared foods along with cold meats (salami, ham etc)

Looking at food labels, although you probably won't have to if you eat "clean", I'd avoid anything that is more than 5% carbohydrate (obviously depending on how much you plan to eat of it) and try to go for fewer than 20g of carbs per day.
If you like meat you'll find it fairly easy.



Welcome again and good luck!

 

[WinstonR]

Hi thank you all for the kind words and advice. Keto is something I've considered, but it is daunting as my current favourite foods all seem to be carbs - bread, potatoes, rice etc. I worry that I won't have the will power to stop eating carbs, but I will look into it. I need to do something, as I worry about the repercussions if I don't. I've seen first hand what being diabetic has done to older family members and I really want to avoid the same fate.

 

[Outlier]

When you give up carbs, make sure to identify new favourites, then you won't feel deprived or hanker after the old ones. It's one helluva lot easier than it sounds. There is so much yummy food you can eat that is going to help you recover your health.

 

[Goonergal]

Hi thank you all for the kind words and advice. Keto is something I've considered, but it is daunting as my current favourite foods all seem to be carbs - bread, potatoes, rice etc. I worry that I won't have the will power to stop eating carbs, but I will look into it. I need to do something, as I worry about the repercussions if I don't. I've seen first hand what being diabetic has done to older family members and I really want to avoid the same fate.

Think of it this way. Carbs can be moreish (crisps, chips etc), but when it comes down to it, it’s the things that go with them - steak, delicious pasta sauce, etc that have all the taste (and nutrients). Once you get your head around it and adapt, you’ll wonder why you ever wanted say a bun with a burger when no bun and 2 patties with bacon taste so much better!