T2s: What was your fasting BG this morning, and what did you eat yesterday?

I can't see anyone's so it must be my settings. I will look into it. Thanks again.

 

Okay, I didn't realise, here is my history.

Diagnosis Dec 2016
HbA1c 72, BG 18, FBG 14.2 Wt. 241lb BMI 35.7
Total cholesterol 3.1mmol/L
Non-HDL cholesterol 1.9mmol/L
No medication

1 week, FBG 9.5, 6pm 8.9
4 weeks FBG 6.9, 6pm 6.1 Wt. 222lb
7 weeks FBG 5.9, 6pm 5.3 Wt. 216lb stopped insulin
11 weeks FBG 5.1, 6pm 4.6 Wt. 201 lb, BMI 29.8
12 weeks FBG 4.9, 6pm 4.1 Wt. 198 lb, BMI 29.3
13 weeks FBG 4.8, 6pm 4.2 Wt. 196 lb, BMI 29.1
16 weeks FBG 4.9, 6pm 4.3 Wt. 188lb, BMI 27.8
20 weeks FBG 4.7, 6pm 4.0 Wt. 180lb, BMI 26.7
26 weeks FBG 4.5, 6pm 4.5 Wt. 168lb, BMI 24.9 HbA1c 32
30 weeks FBG 4.5, 6pm 4.3 Wt. 165lb, BMI 24.7
34 weeks FBG 4.5, 6pm 4.2 Wt. 162lb, BMI 24.2
39 weeks FBG 4.4, 6pm 4.4 Wt. 159lb, BMI 23.5
44 weeks FBG 4.4, 6pm 4.2 Wt. 157lb. BMI 22.9
48 weeks FBG 4.4, 6pm 4.2 Wt. 154lb, BMI 22.8
52 weeks FBG 4.1, 6pm 4.1 Wt. 154lb, BMI 22.8 HbA1c 31
65 weeks FBG 4.1, 6pm 4.2 Wt. 153lb, BMI 22.7
Total weight loss 88lb
13 months BG in non diabetic range with no meds

 

Wow!!! That's an impressive record! Well done indeed. Great result. Can I ask if you also took readings before and after eating as well as 6pm daily? There is a pattern. Coming down weekly from LCHF and IF.

 

Yes, I often tested before and after meals too and still do for something out of the ordinary. Keeping good baseline values is a very good indication though, if you are getting sub 4.5 every morning and pre meals it is very unlikely that you will be spiking after meals.
I found 120g carbs a day to be ideal as I could eat the same food as my family, I just had small portions of spud/rice/pasta etc. cut out cakes/biscuits etc. and cut bread down to one slice a day. I do all the cooking so it was pretty easy to control this and having the same meals made it easier, Also everything is cooked from scratch, no processed food at all so I can again have more control of what we eat.. I wanted a solution that could be permanent and easy to follow and this one worked for me. When I had lost all the weight I wanted I gradually increased portion sizes with lots of testing. This was combined with an hours brisk walk twice a day.
Different approaches work for different people and mine wold be tricky if you are time poor.

 

Sunday 25/3
FBG (5.30am) - Not measured today
Breakfast 1 (5.30am): Porridge (made with almond milk), pear,
blackberries, walnuts {294 Cal / 37.5g Carbs}
...............................4 mile walk
Breakfast 2 (8am):Scrambled eggs, smoked salmon, tomatoes,
toast (one slice, white) /Juice from one orange {367 Cal / 26.1g Carbs}

Gardening all morning, moderate activity

Lunch (12pm): Miso soup, udon noodles, wasabi peas {101 Cal / 16.1g Carbs}
Prawn & avocado salad, pumpernickel bread & hummus {272 Cal / 13.8g Carbs}
Nectarine, blueberries, yoghurt, hazelnuts {154 Cal / 11.3g Carbs}

.................................4 mile walk

Dinner (6pm): Game stew, roast potatoes, carrot & swede mash,
runner beans, sweetcorn / Pinotage (5oz) {581 Cal / 41.1g Carbs}
Dessert: Strawberries, ice cream, almonds {151 Cal / 12.6g Carbs}

4 cups of coffee too

Calories 2024
Carbs 170.3g
Protein 116.2g
Fat 76.1g (Sat Fat 18.0g / Trans fat 0.7g)

All food cooked from scratch, if you would like any recipes please just ask

 

4.5 this morning so I'm very happy. I had a very low carb day yesterday. Creamy cheesy scrambled eggs (2) for breakfast and then chicken salad with a tablespoon of Tesco finest coleslaw as a treat about 6pm and nothing since. I'm not eating til 1pm today giving the intermittent fasting a whirl. Happy Monday folks. Have a good day.

 

Monday 26/3
FBG (5.30am) - 4.2
Breakfast (7.30am): Poached duck egg, mushrooms, tomatoes, baked beans
toast (one slice, seeded) /Juice from one orange {312 Cal / 29.9g Carbs}
.............................5 mile walk

Lunch (12pm): Vegetable soup / Chicken & avocado salad,
pumpernickel bread & hummus {389 Cal / 20.7g Carbs}
Pear, blackberries, yoghurt, walnuts {165 Cal / 11.4g Carbs}

Snack (2pm): Banana {61 Cal / 14.1g Carbs}
.................................3 mile walk

Dinner (6pm): Albacore tuna steak, roast potato, sweet potato,
squash & celeriac, peas, sweetcorn / Viognier (5oz) {468 Cal / 37.2g Carbs}
Dessert: Peach, raspberries, yoghurt, almonds, 100% chocolate {134 Cal / 13.4g Carbs}

4 cups of coffee too

Calories 1696
Carbs 146.0g
Protein 95.6g
Fat 56.8g (Sat Fat 14.1g / Trans fat 0.4g)

All food cooked from scratch, if you would like any recipes please just ask

 

Tuesday 27/3
FBG (5.30am) - Not measured today
Snack (5.30am): Banana {62 Cal / 14.2g Carbs}
..................................5 mile walk
Breakfast (7.30am): Smoked salmon, scrambled egg, avocado, tomatoes,
toast (one slice, walnut bread) /Juice from one orange {332 Cal / 16.2g Carbs}

Lunch (12pm): Game stew [leftovers], celeriac mash, roast squash,
green beans, peas, Yorkshire pudding {472 Cal / 44.2g Carbs}
Nectarine, strawberries, yoghurt, pecans, 100% chocolate {157 Cal / 12.9g Carbs}

.................................3 mile walk

Wine: Pinotage (4oz) [whilst cooking] {100 Cal / 3.1g Carbs}
BG (6pm): 4.1
Dinner (6pm): Moussaka {390 Cal / 15.8g Carbs}
Dessert: Plum, blackberries, yoghurt, walnuts {135 Cal / 11.1g Carbs}

Snack (9pm): Ryvita, cottage cheese, tangerine {108 Cal / 18.7g Carbs}

4 cups of coffee too

Calories 1854
Carbs 148.8g
Protein 127.2g
Fat 62.2g (Sat Fat 17.9g / Trans fat 1.0g)

All food cooked from scratch, if you would like any recipes please just ask

 

Wednesday 28/3
FBG (5.30am) - 4.1
Snack (5.30am): Banana {63 Cal / 14.4g Carbs}
..................................4 mile walk
Breakfast (7.30am): Porridge (made with almond milk), strawberries,
raspberries, almonds /Juice from one grapefruit {308 Cal / 37.4g Carbs}

Lunch (12pm): Vegetable soup / Ham & avocado salad,
pumpernickel bread & hummus {298 Cal / 21.0g Carbs}
Blackberries, blueberries, yoghurt, pecans {147 Cal / 10.9g Carbs}

.................................3 mile walk
Snack (4.30pm): Bread (one slice, white), strawberry jam {128 Cal / 19.4g Carbs}
White bread straight from the oven, home made jam.

BG (6.30) - 5.0
Dinner (6.30pm): Sea bass, roast veg (sweet potato, celeriac, squash),
peas, broad beans {450 Cal / 34.2g Carbs}
Dessert: Mango, passion fruit, vanilla ice cream {122 Cal / 16.5g Carbs}

Snack (9pm): Milk {58 Cal / 5.6g Carbs}

4 cups of coffee too

Calories 1683
Carbs 171.9g
Protein 86.3g
Fat 52.8g (Sat Fat 12.8g / Trans fat 0.7g)

All food cooked from scratch, if you would like any recipes please just ask

 

6.2 and no wonder - I was a real guts 2 hot cross buns - one and a half peaches and a bread roll
Sad to say I will have a small Easter Egg and that’s not good I know but Easter comes but once a year

Have been on metformin for nine days now - one 500mg tablet a day with food so usually have a fried egg and half a slice of whole grain bread

On the lchf way eating is our usual thing so no bread at all but the dietetic educator said I should have a small amount of bread - difficult to serve two masters

Happy Easter everybody

Kind regards

Peter

 

Thursday 29/3
FBG (5.30am) - Not measured today
Breakfast 1 (5.30am): Porridge (made with almond milk), nectarine,
raspberries, almonds {283 Cal / 36.4g Carbs}
...............................4 mile walk
...............................5 km on rowing machine
Breakfast 2 (8am):Scrambled eggs, ham, mushrooms, tomatoes,
toast (one slice, seeded) /Juice from one orange {290 Cal / 22.2g Carbs}

...............................2 mile walk
...............................5 km on rowing machine​

Lunch (12pm): Vegetable soup {65 Cal / 8.0g Carbs}
Prawn & avocado salad, pumpernickel bread & hummus {268 Cal / 14.2g Carbs}
Strawberries, plums, yoghurt, pecans {160 Cal / 12.7g Carbs}

.................................3 mile walk
Snack (4pm): Chocolate cookie {75 Cal /9.6g Carbs}

Dinner (6pm): Pheasant Milanese, sweet potato fries, peas,
corn on the cob {320 Cal / 31.6g Carbs}
Dessert: Flambed pineapple, ice cream, passion fruit {104 Cal / 16.4g Carbs}

Snack (9pm): Toast (one slice, seeded), milk {174 Cal / 18.2g Carbs}

4 cups of coffee too

Calories 1849
Carbs 182.1g
Protein 109.6g
Fat 64.5g (Sat Fat 16.3g / Trans fat 0.8g)

All food cooked from scratch, if you would like any recipes please just ask

 

Friday 30/3


FBG (5.30am) - 4.1
Breakfast 1 (5.30am): Porridge (made with almond milk), blackberries,
blueberries, hazelnuts {266 Cal / 34.0g Carbs}
...............................2 mile walk

Snack (8am): Banana {62 Cal / 14.2g Carbs}
...............................2 mile walk
...............................5 km on rowing machine

Brunch (9.30am): Scrambled duck egg, smoked salmon, tomatoes,
toast (one slice, seeded) /Juice from one grapefruit {273 Cal / 15.7g Carbs}

Lunch (12pm): Fish & chips - Take away [batter removed from half of fish,
small portion of chips] {369 Cal / 31.4g Carbs}
Dessert: Pear, blueberries, yoghurt, pecans {147 Cal / 12.5g Carbs}

.................................2 mile walk

Dinner (6pm): Vegetable soup {57 Cal / 7.1g Carbs}
Pheasant Milanese [leftovers], sweet potato, avocado salad {476 Cal / 28.0g Carbs}
Dessert: Peach, raspberries, yoghurt, almonds {131 Cal / 12.7g Carbs}

4 cups of coffee too

Calories 1891
Carbs 167.0g
Protein 115.8g
Fat 73.0g (Sat Fat 13.2g / Trans fat 1.5g)

All food cooked from scratch, if you would like any recipes please just ask

 

Saturday 31/3
FBG (5.30am) - Not measured today
Snack (6am): Banana {64 Cal / 14.6g Carbs}
..............................5 mile walk
Breakfast (7.30am): Mackerel, toast (one slice, seeded),
hummus, tomatoes / Tangerine {308 Cal / 23.2g Carbs}

Lunch (12pm): Vegetable soup {65 Cal / 8.0g Carbs}
Prawn & avocado salad, rye bread & hummus {278 Cal / 13.6g Carbs}
Strawberries, blueberries, yoghurt, pecans {132 Cal / 10.2g Carbs}

Snack (4pm): Toast (one slice, sourdough), milk {201 Cal / 17.4g Carbs}
.................................5 km on rowing machine

BG (6pm): 4.3
Dinner (6pm): Salmon, roast potatoes, celeriac crisps, carrots,
runner beans, peas {415 Cal / 32.5g Carbs}
Wine: Zinfandel {125 Cal / 3.8g Carbs}
.................................2 mile walk
Dessert: Spiced poached pear, mascarpone ice cream, pistachios {115 Cal / 17.2g Carbs}

4 cups of coffee too

Calories 1774
Carbs 148.1g
Protein 104.3g
Fat 61.2g (Sat Fat 15.2g / Trans fat 0.7g)

All food cooked from scratch, if you would like any recipes please just ask

 

Hi
I'm just interested to know if you didn't do any exercise during the day would your BS he much higher or dies this keep your readings down?
Thanks

 

I think that the exercise does help, though am not convinced that people need lots of exercise. My own experience suggests that a couple of half hour brisk walks each day is all you really need. Extra will help with weight loss too if you need it. Personally, I feel sluggish most of the day if I don't do something first thing in a morning, but everyone is different.

 

I'm learning every day. Thank you.

 

Sunday 1/4
FBG (5.30am) - 4.1
Breakfast 1 (5.30am): Porridge (made with almond milk), peach,
raspberries, almonds {272 Cal / 34.3g Carbs}
...............................5 mile walk
Breakfast 2 (8am):Scrambled eggs, bacon, mushrooms, tomatoes, baked beans,
toast (one slice, seeded) /Juice from one orange {346 Cal / 26.9g Carbs}

Lunch (12pm): Kake udon {138 Cal / 19.2g Carbs}
Ham & avocado salad, rye bread & hummus {268 Cal / 14.2g Carbs}
Rhubarb, plums, yoghurt, hazelnuts, 100% chocolate {225 Cal / 13.4g Carbs}

Dinner (6pm): Rack of lamb, celeriac mash, roast squash,
green beans, turnip / Cabernet Sauvignon (6oz) {533 Cal / 35.3g Carbs}
.................................3 mile walk
Dessert: Strawberries, blueberries, yoghurt, pecans {129 Cal / 9.4g Carbs}

4 cups of coffee too

Calories 1872
Carbs 157.7g
Protein 91.4g
Fat 71.8g (Sat Fat 18.2g / Trans fat 0.8g)

All food cooked from scratch, if you would like any recipes please just ask

 

Monday 2/4
FBG (5.30am) - Not measured today
Breakfast 1 (5.30am): Porridge (made with almond milk), raspberries,
blackcurrants, hazelnuts {285 Cal / 34.5g Carbs}
...............................5 mile walk
Breakfast 2 (8am): Scrambled eggs, smoked salmon,
toast (one slice, seeded) /Juice from one orange {283 Cal / 18.4g Carbs}

Lunch (12pm): Tomato & basil soup {84 Cal / 13.2g Carbs}
Ham, fig & avocado salad, rye bread & cottage cheese {237 Cal / 23.2g Carbs}
Blackberries, redcurrants, yoghurt, almonds {118 Cal / 8.7g Carbs}

Snack (3pm): Banana {66 Cal / 15.0g Carbs}
..............................2 mile walk
..............................5 km on rowing machine
Snack (4pm): Toasted walnut bread, hummus {128 Cal / 15.1g Carbs}

BG (6pm) 4.5 [very happy with this]
Dinner (6pm): Hake, chorizo & cannellini beans,
roast sweet potato, pangrattato {411 Cal / 26.0g Carbs}
Dessert: Strawberries, nectarine, yoghurt, pecans {139 Cal / 9.9g Carbs}

4 cups of coffee too

Calories 1834
Carbs 173.5g
Protein 96.9g
Fat 69.2g (Sat Fat 15.2g / Trans fat 0.5g)

All food cooked from scratch, if you would like any recipes please just ask

 

Tuesday 3/4
FBG (5.30am) - 4.0
Breakfast 1 (5.30am): Porridge (made with almond milk), raspberries,
blackcurrants, hazelnuts {286 Cal / 36.0g Carbs}
...............................2 mile walk
...............................5 km row
Breakfast 2 (7am): Mackerel, toast (one slice, seeded), hummus /
Tangerine [prevents kipper burp] {314 Cal / 23.3g Carbs}

Snack (10am): Breton galette (smoked salmon & crème fraiche) {169 Cal / 13.3g Carbs}

Lunch (12.30pm): Prawn & avocado salad, rye bread & hummus {301 Cal / 20.9g Carbs}
Blackberries, redcurrants, plums, yoghurt {123 Cal / 14.2g Carbs}

Dinner (6pm): Roast chicken, roast potatoes, carrot & swede mash,
cauliflower, green beans / Fitou (4oz) {463 Cal / 27.8g Carbs}
Dessert: Pear, blueberries, yoghurt, pecans, 99% chocolate {182 Cal / 15.8g Carbs}

4 cups of coffee too

Calories 1908
Carbs 159.2g
Protein 113.8g
Fat 67.5g (Sat Fat 14.6g / Trans fat 0.5g)

All food cooked from scratch, if you would like any recipes please just ask

 

Wednesday 4/4
FBG (5.30am) - Not measured today
Snack (5.30am): Banana {63 Cal / 14.4g Carbs}
...............................5 mile walk
Breakfast 2 (7am): Porridge (made with almond milk), strawberries,
plums, pecans {287 Cal / 37.2g Carbs}

Lunch (12pm): [Service station, amounts are estimated] Bacon, sausage,
mushrooms, baked beans, egg {425 Cal / 19.7g Carbs}
Chocolate muffin {153 Cal / 17.7g Carbs}

Snack (3pm): Nectarine {35 Cal / 7.1g Carbs}

Dinner (6pm): Shepherd's pie [squash & sweet potato topping],
green beans / St.Emilion (4oz) {379 Cal / 19.1g Carbs}
Dessert: Strawberries, yoghurt {55 Cal / 6.2g Carbs}

Snack (9pm): Cherries in chocolate {123 Cal /24.2g Carbs}

4 cups of coffee too

Calories 1868
Carbs 177.4g
Protein 87.2g
Fat 73.4g (Sat Fat 22.9g / Trans fat 1.0g)

All food cooked from scratch, if you would like any recipes please just ask