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Where Do I Start?

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PickledPixie

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Type of diabetes
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Any idea where to start for someone that needs to start the LC Diet to lose weight but more importantly get blood sugars under control and HbA1c down!

I feel so overwhelmed by everything!
 
I'm sure there will be someone more knowledgeable along soon but one of the first things I did when reducing carbs in my diet was cutting them out at breakfast (toast, cereals etc.) and most days having something egg based. I found this got me through to lunch without wanting to snack as often in my case.

If I need to add bulk to most meals to replace potatoes or similar I will use leafy salad normally (spinach, rocket and the like). It will all depend on how low you are planning to go I guess as to what foods you need to replace or reduce. :)

I found the following link useful for identifying the types of foods that work and don't on reducing carbs: https://www.dietdoctor.com/low-carb/60-seconds
 
I found the easiest approach was to do the obvious things first. Walk away from the sugar bowl, walk away from cereals, potatoes, rice, pasta and bread, and then reevaluate the impact over the following few weeks by testing and modify diet where necessary.

If you can throw yourself straight in at the deep end it will have the biggest impact but the reality is that diet and lifestyle changes take time to adjust too so do it at your own pace is often the best approach.
 
I think @db89 makes a very sensible suggestion, begin with breakfast as this is possibly the worst meal of the day for high carb. As well as avoiding cereals and toast, cut out jams, honey, marmalade, fruit juices, croissant, porridge, muffins, breakfast bars. Instead have eggs, cheese, full fat Greek yoghurt (unsweetened), berries, nuts and seeds, "bullet proof" coffee or coffee and cream, bacon, meaty sausages, cold meats or anything else off the low carb lists, which you will find on diet doctor.

I agree that a good, low carb breakfast should keep you going to lunch time without snacks.

I would then make my next challenge to get rid of all cakes, biscuits, sweets, sugary drinks, carby snacks from the rest of the day and concentrate on good low carb meals. You can gradually build up your repertoire of good meals and watch your blood sugars come down.
Sally
 
Hi @PickledPixie, I commend your choice of LCHF. A little expensive but you might want to invest in Tom Kerridgde's "Best Ever Dishes", this will ensure plenty of variety and easy exchanges. A couple of tips that have worked for me. Drink plenty of water / herbal teas, try to have your last meal circa 18.00, to get a good fast until your breakfast. If you feel full, do not force down a breakfast until you are ready (breakfast does not need to be first thing in the morning you can choose). Have cinnamon, nutmeg, ginger, turmeric, cayenne pepper and garlic as often as you can to help reduce inflammation.
 
try to eat under 80 grams of carbs a day and 0.8 gram of protein pro kg body weight , and hardly any carbs at breakfast, then if you get too low after a week you can add more carbs or proteins ...
 
PickledPixie said:
Any idea where to start for someone that needs to start the LC Diet to lose weight but more importantly get blood sugars under control and HbA1c down!

I feel so overwhelmed by everything!
Click to expand...

PickledPixie (what a FAB user name!) - This site runs a 10-week Low Carb Programme, which is exactly what is says on the tin. It's a structured programme reducing carbohydrates over time.

Sometimes when we start low carbing from a pretty high HbA1c, it can be a bit of a shock to the system, so have a look a the structured programme, which might be gentler for you.

You can find it here: https://www.diabetes.co.uk/lowcarb/
 
First off thank you to everyone who replied with some very useful advice. I appreciate it so much.

I've been a binge eater for 20+ years, often reaching for cakes, crisps, chocolate and all manner of junk food to help deal with my emotions! I have however improved on this over the years and reduced the amount of binging I do, thanks to a lot of therapy!

I don't have sugar in the house, have not done for years, so when I do eat cereal which is rare as I don't really like it and have never been a breakfast person I certainly would not put sugar on it. I open a box and end up throwing it away weeks later!

I've been told time and time again by the diabetic clinic I should eat breakfast so have been trying of late with just a banana or some toast... I LOVE BREAD, but of course I also hate what it does to my blood sugars.

As of this week, there is no more bread or milk coming into my house!

I was trying my hand at being a vegetarian but I feel this is really hard when trying to Low Carb on a budget, so will allow meat back in my diet for now (only been a veggie for 5 weeks and I have been craving bacon!) I don't like fish, though...

I have decided to ditch the milk, half the time it goes off before I get to drink it, and I've noticed even tea or coffee with milk sends by BG's sky high.. I am happy to drink tea without milk or lemon!

I am certainly up for drinking coffee with cream, in fact I am enjoying a cup now!

I am going to try Yeo Valley Greek Yoghurt (full fat) for breakfast, mid morning when I feel hungry, teamed with some frozen berries, blueberries are in the freezer, could I put a sprinkle of nuts on as well?

I am more than happy to eat eggs, love my eggs, especially if teamed with bacon! I just have to remember not have several slices of bread with it.

I use butter anyway, well mostly that spreadable Countrylife or Anchor , but will switch to butter for when I am scramble those eggs!

The links people have provided I have found very useful, thanks again!
 
I love your user name, too. :)

If you don't like breakfast then don't eat it - same with any meal, really. Some people like breakfast but aren't fussed about eating lunch and are happy to wait until their evening meal. Other people are happy to not eat all day then just have a nice dinner. You get to chose, not some random dietitian who, no doubt, will still be trying to persuade you in to having the complex carbs at every meal which raise your blood sugars. ;)

The important thing is that you should build your new way of eating around what you like to do and, as much as possible, around the foods that you like to eat. I have got a list I made a long while back of all the stuff I enjoy best and a notebook full of recipes I've found on this website - I use both of those to work out my menu for the week so my food doesn't get too samey. There are lots of low carb recipes on this forum and elsewhere on the internet, I've tried lots and some of them have been gorgeous and (just a few) a little bit weird. Probably my favourite low carb recipe is Fat Head Pizza (great if you are worried about missing pizza) just google it and various recipes will come up, I've always got the makings for that in my fridge.

I find it easiest to make myself a sort of rough weekly menu, then make a shopping list. Finally go food shopping when you've just eaten - if you are full you won't get side-tracked by the stuff that isn't on your list.

A little tip... if you like bacon then always have some of it in your fridge as a go to meal for when you can't be bothered to cook something a bit more complicated. A plate of eggs and bacon is really a very good very low carb meal suitable for any time of the day.

Second little tip.... bread! Lidl do a dark brown triangular shaped roll which is high in protein, low in carbs - many people find they can tolerate it without any blood glucose issues - its in those loose roll baskets at the bakery section. Lidl protein rolls freeze very well and are great for an easy lunch with some ham, cheese or peanut butter.
 
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