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If you don't want to ditch the bread completely just yet then limit yourself to one slice a day. Burgen bread is about £1.40 but if you put it in the freezer and toast from frozen, it will last you about 2 weeks. It's surprising what you can put on toast.
Tomato and cheese.
Mackerel - supermarket own brands in tins is cheap. Sardines are even cheaper. I have mackerel in olive oil and you can save the olive oil and use it to cook a stirfry.
If you want low fat then cottage cheese is nice on toast and by accident I discovered a sprinkle of cinnamon goes well with it.
Scrambled eggs (no milk) or poached egg on toast. 6 decent eggs for £1.
Small changes as the others have said.


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trying a slice a day of rye bread but dont know how much of it is the real deal// will be buying this Burgen bread now ive heard of it thanks v much.Lost 2 stones in 2 months on LCLF diet with 3-5 good walks a week now daily walk( no butter cheese cream or oils or fatty meats)
 
staying positive said:
Ive read the Newcastle Report and Richard Doubtys article and they make a lot of sense though im not sure that the 800 cal a day diet would allow a person to take any serious exercise -would you have the energy to use up say 600 cals a day eating so little? My comments about sustaining weight loss after losing 16% bodyweight would be that we cant ever go back to carbs as maybe before as especially have to be careful about bread which as sold in supermarkets is not wholemeal but mainly white flour misadvertised as SUSTAIN has now shown.
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If you read the first link in the ND link I posted earlier (http://www.ncl.ac.uk/magres/research/diabetes/documents/Diabetes-Reversaloftype2study.pdf), it confirms a requirement for a permanently modified eating pattern. It would be foolhardy to consider having less body to fuel would require the same amount of fuel as before.

I have lost absolutely all excess weight I was carrying, and I am now able to tolerate a few more carbs than in my earlier phase. @Andrew Colvin has had incredible success in reintroducing carbs, to no ill effect, but realistically, that isn't going to be the case for everyone.

I'm not an advocate for the ND, as I have never done it, but I have previously said, elsewhere that, subject to some critical reservations, I would have been very tempted to try it, after diagnosis, had I known about it. The prospect of suspending this disease in only a few weeks might have been extremely seductive to me - even if it meant any gym bunny aspirations had to go on hold for a few weeks.
 
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Pipp said:
I like this so much RosieLKH..
I agree with everything you say. I also identify with much of your experience. I have well controlled blood glucose, but still have to lose a lot of weight, so the high fat advice doesn't really work for me. Low carb does though.
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This highlights the differences we all experience. I have around 60-65% fat content in my diet, from olives, olive oil, full fat yoghurt, cheese, nuts, the odd knob of butter, a few grams of peanut butter. I eat chicken and fish but no red meat.

I don't know if that % of fat is classed as high fat but I am losing weight steadily every week. I do make sure I stay within my calorie allowance and I exercise daily in the form of a walk. I've lost a considerable amount of weight and still have 2.5 to 3 stones still to lose. I think calorie allowance is important for me.

N.b. I appreciate not everyone can walk the distances I do but when there is a lot of weight to be lost and exercise is new then even a small increase in activity can help. This can increased gradually. Obviously it doesn't have to be walking but it's a cheap way to exercise for someone on a low budget.


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i am wondering what kind of yoghurt you buy as every brand i look at seems full of sugar as indeed was the case when i was thinking of replacing some meals with instant sachets-the stuff was full of sugar!!!
glad that this is working for you.Like you im a regular walker for 9-10 wks now after a long lay-off when i had surgery then couldnt get motivated during that month when it rained every day which is normally a good time to restart after a Winter lapse which i wish i hadnt had at all but no point looking back except to learn from our mistakes!!! With the walking tho i find its hard work and get very tired which may be the low fat diet so if i can control it i may introduce more fat in a small way......... what kind of LCHF snack-type meals apart from yoghurt can you recommend plz peacetrain as an energy booster maybe.??Cheese on what for example
 
Are you looking at the low fat yogurts? They add sugar to replace the fat. The full fat yogurts are better.
The Fage natural full fat Greek is

per 100g. 4g carbs, 9g protein, 5g fat.
 
ally1 said:
i drink alot off diet coke and tea
breakfast toast
lunch cheese sandwich
tea cooked meal with no potatoes
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zand said:
I used to drink a lot of diet coke and found that whilst there were no calories, it acted like a carb and kept my blood sugars higher. It also made me hungrier. I drink water instead nowadays. I'm afraid I wouldn't lose weight on your menu either, although some non-diabetics would. I have cut out the bread altogether, although some people have switched breads to a lower carb one....maybe someone else can advise you on this. I found that when I was cutting down on carbs if I substituted them with protein and fats I was less hungry. I have bacon for breakfast sometimes or maybe leftover veg fried.
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I agree

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Bluetit1802 said:
Are you looking at the low fat yogurts? They add sugar to replace the fat. The full fat yogurts are better.
The Fage natural full fat Greek is

per 100g. 4g carbs, 9g protein, 5g fat.
Click to expand...

This is the one I have and was going to recommend too. :) You can't totally avoid sugar/carbs in your food but you can mimimze them! You'll find that anything that contains milk is liable to have some naturally occuring sugar in it (from the lactose) as opposed to added sugar in the low fat stuff.

Robbity
 
I buy different types of natural yoghurt. I like them all! At the moment I have the 1kg tub of Lancashire farm yoghurt from tesco. It comes low fat but I buy the full fat. I also like greek yoghurt. But I do love fromage frais and it seems to have less carbs.


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I like Creme fraiche sometimes for a change but usually get a low fat version.. only just noticed that Asda's has tapioca starch in it!! Switched to Yeo Valley organic one now as the list of ingredients were at least things I thought ought to be in a dairy based product.
 
dootsie said:
how much eggs and bacon can i have, but it wont last till lunch time. I'll be starving by then

I depend on my carbs.
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Couple of rashers and a couple of eggs.
This is what I would suggest:
Brekkie a couple of poached eggs, 2 97% meat sausages! mushrooms and tomatoes fried
Lunch: salad or tapas style
Evening meal: fish or meat and salad or veggies.
Snacks: bit of cheese or handful of peanuts.
70% dark choccie 3 squares after evening meal.
Drinks: water, tea, coffee.
I now shop at Lidl and the food bill has come down tremendously!
 
ally1 said:
i will try the yoghurts
i will buy some when i do my shopping on monday
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Ally we are also having to stick to very very tight budget.
I shop in Aldi now and I plan a weeks menu in advance.
For brekkie I have a fry up
Lunch think tapas
Dinner meat or fish and veggies or salad
Snacks peanuts or cheese
3 squares of dark choccie
Lost 2 st 9lbs, am never hungry and halved bs.
Don't weigh anything or carb count.
Don't eat pasta, rice, bread or potatoes. If you had suggested this diet to me before diagnosis on 28th of jan I'd have laughed! Give it a go. What have you got to lose? Apart from weight :D I've still got 3 stone 6lbs to go! Big hug!
 
Scandichic said:
Ally we are also having to stick to very very tight budget.
I shop in Aldi now and I plan a weeks menu in advance.
For brekkie I have a fry up
Lunch think tapas
Dinner meat or fish and veggies or salad
Snacks peanuts or cheese
3 squares of dark choccie
Lost 2 st 9lbs, am never hungry and halved bs.
Don't weigh anything or carb count.
Don't eat pasta, rice, bread or potatoes. If you had suggested this diet to me before diagnosis on 28th of jan I'd have laughed! Give it a go. What have you got to lose? Apart from weight :D I've still got 3 stone 6lbs to go! Big hug!
Click to expand...


i see that you eat virtually no carbs at all unless some in evening veg or amongst tapas( cheese,olives......??) and have lost about 2lbs a week is this right.Thats brilliant. Im sure that the biggest curse is white flour but its in wholemeal bread in spades which i never knew so i got obese thinking i was eating healthy... Do you cook in olive oil? Are you on any medication at all still?
 
@Scandichic

I've been meaning to ask you for ages what you mean when you say lunch is 'tapas style'.

I must have read 20 threads where you say it, but I still haven't got a clue what you are talking about...

Never been to Spain (except that once age 21 but I've lost all memory in a haze of alcohol), and I've never been to a tapas bar. We did buy a taster tapas meal thing for 2 from tescos once, but it seemed to mainly consist of tiny pieces of chopped sausage in an overly sweetened tomato sauce, so I can't believe that is what you are eating.

Could you give me a idea of what you actually eat during your Spanish lunch fests?
 
Brunneria said:
@Scandichic

I've been meaning to ask you for ages what you mean when you say lunch is 'tapas style'.

I must have read 20 threads where you say it, but I still haven't got a clue what you are talking about...

Never been to Spain (except that once age 21 but I've lost all memory in a haze of alcohol), and I've never been to a tapas bar. We did buy a taster tapas meal thing for 2 from tescos once, but it seemed to mainly consist of tiny pieces of chopped sausage in an overly sweetened tomato sauce, so I can't believe that is what you are eating.

Could you give me a idea of what you actually eat during your Spanish lunch fests?
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Little bits of things so mini sausages, olives, tomatoes, bits of cheese. Think of the deli counter and put little bits and pieces in bag. Hope this is clearer? X
 
I weighed everything to begin with, just to get an idea of what an amount of food looked like. I do still weigh sometimes. I also carb count via myfitnesspal I don't want to go over 50g carbs per day. I too have lost weight successfully. I also ensure I don't exceed my calorie allowance for the day.
This is my personal strategy and I understand it won't work for everyone.




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thanks peacetrain/bluetit et al you have helped a lot....and ive learnt a lot most recently yes more fats but good fats like olive oil....i just wish i had my cholesterol levels but they werent tested.However i have seen that many people on LCHF have had real improvements with cholesterol .....
Due another HBAIC in 2 weeks, doctor wont bring it forward/tried.Must be NHS rules now.
To combat severe tiredness i am taking rest-days from exercise,increasing fats by 300 cals, and taking B12 supplements, seeing GP Weds......so thanks for your help.Know anything about cholesterol claims actually lowered by LC and would LC as you mean it involve ending smallish porridge made with water.I do see some people eat no carbs at all and are lower that v low carb-its nil carbs
 
When was your last test? As it averages levels over the previous 2 to 3 months there is little point in having a test at less than 3 month intervals, although I've just had one after only 2 months (almost to the day) but that was a **** up by the Practice that I was happy to comply with! In fact, I've now had 5 since 2nd January. My GP seems to dish them out like Statins. Lol.

Make sure you get cholesterol tested at your next HbA1c - ring up and make sure this has been ordered, and fast beforehand as this is more accurate for cholesterol (not necessary for HbA1c)

There is no such thing as nil carbs. Most food contains carbs, even lettuce! I don't like porridge so can't help you on that one.
 
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