Friday 06/09/2019 07:30: Oven Cooked Omelette Nuts Mixture and Dark chocolate Cycle to work and back home One black coffee and one Green tea at work 19:30 Dinner: Chicken Curry Sweet potato, Courgette, Red peppers Salad and Papad Nuts Mixture and Dark chocolate Saturday 07/09/2019 FGB(6:30) 7.4
Saturday 07/09/2019 08:00: Oven Cooked Omelette Nuts Mixture and Dark chocolate 17:40 Blood sugar before dinner 7.6 18:00 Dinner: Chicken Curry Sweet potato, Courgette, Red peppers Salad and Papad Nuts Mixture and Dark chocolate Sunday 08/09/2019 FGB(6:30) 9.1 Busy whole day walking, gardening and decorating Left with stuffy nose due to new paints and not slept well
Sunday 08/09/2019 10:20: Raspberry smoothie 13:30: Lunch: Chicken fry Cauliflower and broccoli rice Dal and Methi green leaves curry Salad and Papad Nuts Mixture and Dark chocolate 20:00 Dinner: Panner curry with peppers Left over Cauliflower and broccoli rice Leftover Dal and Methi curry Monday 09/09/2019 FGB(6:30) 8.3 Still stuffy nose and not slept well but busy day
Monday 9/9 FBG (05:30) 4.3 Snack (5.30am): Banana {66 Cal / 15.0g Carbs} ……...…...……...……………2 mile run ……………………………….7 x 500m [sprints, 1 minute rests] on rowing machine Breakfast (8am)orridge (almond milk), plum, blueberries, walnuts {274 Cal / 36.5g Carbs} Lunch (12pm): Sweet potato, coconut & chilli soup {99 Cal / 15.1g Carbs} Beef, fig & avocado salad {318 Cal / 10.5g Carbs} Peach, raspberries, yoghurt, pecans {119 Cal / 9.0g Carbs} Dinner (6pm): Butternut squash, fennel & pancetta risotto {283 Cal / 44.4g Carbs} Cherries, strawberries, yoghurt, hazelnuts {134 Cal / 13.5g Carbs} ……………………………….4 mile walk Snack: Toast (one slice, seeded), peanut butter {159 Cal / 12.2g Carbs} 4 cups of coffee (3 of them decaf) Calories 1531 Carbs 167.0g Protein 66.6g Fat 59.7g (Sat Fat 13.0g / Trans fats 0.4g) All food cooked from scratch, if you would like any recipes please just
Monday 09/09/2019 07:30: Two Boiled Eggs Asparagus and mushrooms pan fired with butter Rubberises Smoothie Nuts Mixture and Dark chocolate Cycle to work and back home One black coffee and three Green tea at work 19:30 Blood sugar before dinner 6.7 19:30 Dinner: Pan fried Chicken Cauliflower and Broccoli rice Salad and Papad Dark chocolate Tuesday 10/09/2019 FGB(6:00) 8.8 Slept well and no cold still Blood sugars high
Hi Sapien Just checked my records and after 3 months I was averaging 5 in the morning, It took 6 months to average 4.5 and 12 months before 4 to 4.5 was routine first thing. I kept carbs to 100-140 myself for a year (calories about 1600 on average) until I had lost all the weight that I wanted to lose. Overall I went from nearly 18 stones to exactly 11 stones in that year. I am pretty muscular so this is pretty thin (30 inch waist!). I then upped cals and carbs (1800-2000 and 160 to 180 respectively which has maintained my weight.. I am not very keen on fatty food, preferring fish and game as my protein sources (and yes I do like to fish and shoot my own food where possible), so whilst I don't overdo the carbs keeping them to about half the recommended levels. I also do plenty of exercise bow. However, when losing weight I found that 30 minutes brisk walk twice a day was all that was needed. Your levels are just fine. Just keep at it. How soon after a meal was that 7.8? If this was a peak level it is fine, The important measure is 2 hours after first bite. Eventually that should be down to about what it was before starting to eat. If you post some menus with when reading were taken any issues would become clearer.
Tuesday 10/9 FBG (05:30) Not measured today Breakfast 1 (5.30am): Porridge (almond milk), nectarine, blackberries, walnuts {292 Cal / 36.8g Carbs} ……………………………...2 mile run ……………………………...5 km on rowing machine [22 min 41 sec] Breakfast 2 (8am): Mackerel, toast (one slice, sourdough)/ Juice from one orange {226 Cal / 19.4g Carbs} ……...…...……...……………2 mile run ……………………………….7 x 500m [sprints, 1 minute rests] on rowing machin Lunch (12pm): Celeriac & apple soup {76 Cal / 9.4g Carbs} Chicken & avocado salad {345 Cal / 15.1g Carbs} Plum, strawberries, yoghurt, hazelnuts {144 Cal / 13.5g Carbs} ……………………………….2 mile walk Dinner (6pm): Duck & mushroom stroganoff, linguine {434 Cal / 45.7g Carbs} Pineapple flambed in rum, ice cream, passion fruit {228 Cal / 28.9g Carbs} 4 cups of coffee (3 of them decaf) Calories 1824 Carbs 179.6g Protein 109.2g Fat 65.8g (Sat Fat 12.9g / Trans fats 0.4g) All food cooked from scratch, if you would like any recipes please just ask
Thanks for looking back to see how long it took to get the blood sugars down to the low 4s. I am just over 3 months eating low carb. I don’t have much weight or waist to lose. I need to build back some muscle that I have lost. My waist is about 30in now as well and I think it looks a bit too small, but the biggest it ever got was 33in. Hopefully my body adjusts to lower blood sugar (homeostasis), without me becoming less carb tolerant than before. Most of readings that topped 7.8 were at 1/2 hour or one hour after eating. I did however have two that stayed above 7.8 at two hours after I had been eating low carb for about a month. It seems eating low carb has reduced my carb tolerance. Since I have replaced carbs with protein and fat, my blood sugars are more stable, but they also don’t seem to drop as quickly to pre-meal as before, especially at breakfast. Previously eating more carbs without much fat the blood sugar would go higher, but also drop back to pre-meal level quicker. In some cases, if I only tested at two hours , I would have thought the carbs didn’t have much effect at all, but in fact there was quite a spike in between.
Tuesday 10/9. 0640: Coffee with sweetener & double cream. 1550: Two Rich Tea biscuits, tea with sweetener & milk. 1700: Some pistachios. 1820: Chicken biriani. Raspberry tart with double cream. 2030: One 440ml can Guiness. 3 Irish whiskeys. Cheddar. Fbg today 6.5
Tuesday 10/09/2019 07:30: Oven Cooked Omelette Nuts Mixture and Dark chocolate One black coffee and three Green tea at work 18:30 Snack: Couple of Olives, peppers and humus in biscuit Couple of Stir fry Chicken in soya souce Couple of Smoked Salmon with cream cheese with crackers Wednesday 11/09/2019 FGB(6:00) 7.3 No exercise and but Slept well blood sugars are coming down
Wednesday 11/9 FBG (05:30) 4.3 Exercise free day today Breakfast (8am): Scrambled eggs, mushrooms, baked beans, toast (one slice, sourdough)/ Juice from one orange {385 Cal / 27.7g Carbs} Lunch (12pm): Beef & barley broth {96 Cal / 11.5g Carbs} Prawn & avocado salad {299 Cal / 10.4g Carbs} Peach, cherries, yoghurt, walnuts {138 Cal / 14.9g Carbs} BG (6pm) 4.0 Dinner (6pm): Moules frites, sourdough (1 slice, to mop up the juices) / Muscadet (4oz) {468 Cal / 39.2g Carbs} Banana & pecan loaf [hot from the oven], ice cream {167 Cal / 24.9g Carbs} 4 cups of coffee (3 of them decaf) Calories 1612 Carbs 139.4g Protein 82.4g Fat 61.9g (Sat Fat 14.1g / Trans fats 0.6g) All food cooked from scratch, if you would like any recipes please just ask
Yesterday (11/9) 0820: Coffee with sweetener & double cream. 1230: Two poached eggs, 1 slice buttered wholemeal toast. Tea. 1600: One Rich Tea biscuit, tea with sweetener & milk. 1835: Chicken biriani, OPPO choc & hazelnut ice cream. Fbg today 7.9
Wednesday 11/09/2019 07:30: Two boiled eggs Mushrooms, pepper and Asparagus pan fired with butter Nuts Mixture and Dark chocolate Cycle to work and back home One black coffee and three Green tea at work 19:00 Dinner: Prawn curry Cauliflower and Aubergine curry Salad and Papad Nuts Mixture and Dark chocolate 21:20 Juice from one Grape fruit Thursday 12/09/2019 FGB(6:00) 7.2
Thursday 12/9 FBG (05:30) Not measured today Snack (5.30am): Banana {62 Cal / 14.2g Carbs} ……...…...……...……………2 mile run ……………………………….7 x 500m [sprints, 1 minute rests] on rowing machine Breakfast (8am) Porridge (almond milk), peach, raspberries, pecans {283 Cal / 35.3g Carbs} Lunch (12pm): Celeriac & apple soup {105 Cal / 13.8g Carbs} Duck, pomegranate & avocado salad {375 Cal / 13.4g Carbs} Pear, blackberries, yoghurt, walnuts {143 Cal / 15.6g Carbs} Dinner (6pm): Cottage pie [squash topping, added adzuki beans], green beans {372 Cal / 43.9g Carbs} Plum, strawberries, yoghurt, hazelnuts {123 Cal / 10.0g Carbs} Snack: Toast (one slice, seeded), peanut butter {173 Cal / 13.1g Carbs} 4 cups of coffee (3 of them decaf) Calories 1715 Carbs 170.1g Protein 80.9g Fat 66.4g (Sat Fat 12.3g / Trans fats 0.6g) All food cooked from scratch, if you would like any recipes please just
Thursday 12/09/2019 06:00 2 miles morning run 07:30: One boiled eggs Mushrooms, spinach and Asparagus pan fired with butter Nuts Mixture and Dark chocolate One black coffee and three Green tea at work 19:10 Blood sugar before dinner 5.4 19:10 Dinner: Chicken curry Leftover Prawn curry Leftover Cauliflower and Aubergine curry Salad and Papad pineapple and almond roule cheese about 30 grams Nuts Mixture and Dark chocolate Friday 13/09/2019 FGB(6:00) 8.6 (pineapple and almond roule cheese is likely cause of high blood sugar, but had this before need to check this again some other time)
Friday 13/9 FBG (05:30) 4.3 ……………………………...4 mile run Breakfast (8am): Scrambled eggs, avocado toast, mushrooms, tomatoes/ Juice from half a grapefruit {401 Cal / 25.9g Carbs} Snack (11am): Nectarine, macadamias {105 Cal / 10.4g Carbs} ……………………………...2 mile run ……………………………...5 km on rowing machine [22 min 19 sec] PB by 4 seconds Lunch (12pm): Cottage pie [leftovers], green beans {361 Cal / 39.7g Carbs} Plum, strawberries, yoghurt, hazelnuts {140 Cal / 13.1g Carbs} ……………………………...3 mile walk Dinner (6pm): Pollock in breadcrumbs, sweet potato fries, baked beans {473 Cal / 39.0g Carbs} Blackberry & apple crumble [leftovers], ice cream {166 Cal / 20.8g Carbs} 4 cups of coffee (3 of them decaf) Calories 1725 Carbs 159.8g Protein 89.2g Fat 70.2g (Sat Fat 16.0g / Trans fats 0.9g) All food cooked from scratch, if you would like any recipes please just ask
Saturday 14/9 FBG (05:30) Not measured today Snack (5.30am): Banana {64 Cal / 14.6g Carbs} ……...…...……...……………2 mile run ……………………………….7 x 500m [sprints, 1 minute rests] on rowing machine Breakfast (8am) Porridge (almond milk), plum, raspberries, walnuts {279 Cal / 34.8g Carbs} Lunch (12pm): Tomato & lentil soup {130 Cal / 18.3g Carbs} Chicken & avocado salad {260 Cal / 6.9g Carbs} Pear, blackberries, yoghurt, walnuts {143 Cal / 15.6g Carbs} ……………………………...3 hours gardening BG (6pm) 4.1 Dinner (6pm): King prawn, squash & mango curry, paratha {466 Cal / 37.5g Carbs} Pineapple, passion fruit, yoghurt, pistachios {134 Cal / 15.6g Carbs} 4 cups of coffee (3 of them decaf) Calories 1541 Carbs 148.4g Protein 82.6g Fat 60.0g (Sat Fat 16.5g / Trans fats 0.1g) All food cooked from scratch, if you would like any recipes please just
Friday 13/09/2019 07:30: Oven cooked omelette Nuts Mixture and Dark chocolate Cycle to work and back home One black coffee and three Green tea at work 19:00 blood sugar before dinner 7.2 19:00 Dinner: Panner curry Cauliflower and Broccoli rice Baby sweet corn and courgette stir fry Salad and Papad Nuts Mixture and Dark chocolate 21:20 Juice from one Grape fruit Saturday 14/09/2019 FGB(6:00) 7.3
Saturday 14/09/2019 08:10 breakfast : Oven cooked omelette Nuts Mixture and Dark chocolate One black coffee in afternoon 19:00 blood sugar before dinner 6.9 19:00 Dinner: chicken curry Cauliflower and Broccoli rice Baby sweet corn and courgette stir fry Salad and Papad Nuts Mixture and Dark chocolate 21:00 approximately 50 grams of fresh pineapple Sunday 15/09/2019 FGB(6:45) 7.0