Recently diagnosed type 2, got scared, LET'S GO

[DDM]

Hey all! Was very recently (got the call 8 days ago) diagnosed as probable type 2 diabetic with an 80mmol/mol level. I'm having a fasting blood test in a few hours to confirm but it all checks out for my lifestyle and family history, as my father had it. Additional likely issue of nonalcoholic fatty liver disease, with ultrasound pending.
- I'm 38, 112kg, maybe 30kg+ overweight after slowly ballooning from 80 in my mid-20s, and with a medium-to-bad diet - I suffer from depression/anxiety and ate a lot of bad food as a result, although I don't smoke and barely drink. Ironically my diabetes diagnosis came from a routine health check to ensure I was ok to take antidepressants - I definitely need 'em now - so a lot's happening at once.
- After the call from my Dr I spent the day reading up in shock, convinced I'd destroyed my life. This site helped calm me down and see that I had options. I'm motivated to reverse things completely as with the success stories on here, and changed my diet overnight to veg, fruit, smoked mackerel, eggs, olives, lean beef etc. Water and squash only, no sweets or junk of any kind, with a tracked 1800 calorie daily limit though I tend to average about 1500. The immediate goal is to lose 12-15kg by early next year, as per this site's advice, and continue after that. I don't know if the Dr will put me on meds post blood test, or how advanced things are, but I'm getting in ahead.
- The notion that I can put this disease completely into remission is obsessing me, even though I know it's not the same as no longer being diabetic. The liver issue apparently is truly reversible by this method, so that's a bonus.
- I've wanted and tried to lose weight for decades. This is the first time I've made such a significant change to my diet rather than just cutting out crisps or eating only ready-meals or whatever, so I'm hopeful.
- Going through caffeine withdrawal from energy drinks, with a fairly constant low-carb headache (the antidepressants probably contribute to it as well) but I've ordered some electrolytes and am waiting for things to improve. If anyone has advice or motivation, have at it and I hope I haven't written too much! Here's to you all.

 

[Felinia]

Hello and welcome. Initial diagnosis is always a shock but you sound positive and prepared for change. You will soon find you have adapted to a new lifestyle.
Your reading of 80mmol/l is quite high but not as high as many members who start at over 100! I expect you will be put on Metformin, once confirmed by your blood test. This does have side effects which usually wear off after a few weeks. If they don't you can ask for a slow release version. But there are other medications as well.
You are right to tackle your eating habits, but don't go overboard on cutting back on the carbs too quickly - this can lead to eye problems. Keep reducing them slowly over the weeks to let your body adjust. The suggested maximum is 130gm carbs per day, but it's trial and error to find what suits you best. Some are more sensitive to carbs than others. First thing I did on diagnosis was get myself an app to measure cals and carbs. I still use it every day, so I can plan my menu and intakes. Some are free and some have a charge. MyFitBit, NutraCheck (which has a week's free trial).
Food wise you should be careful with fruit as it's loaded with sugar - berries are best. Also I cut out fruit juice and squash, and stick to still and sparkling water, and decaf tea and coffee. Processed food and ready meals are also no good, being highly processed and full of hidden sugar and salt. I batch cook from scratch and freeze portions, bulking out my meals with veggies. If you are cooking for more than yourself you can have the same but adjust your portions, and leave off the pastry, breading, batter, chips etc. Lots of ideas on the Food and Recipes Forum. I found it great fun experimenting.
Exercise is also recommended, but that can be as simple as a 30 minute walk every day. I personally go to the pool 3 times a week for aquafit, but am retired so have the time. My neighbour cycles. There are chair exercises you can do at home to get you started, and loads of videos on YouTube. But take it slowly and build up!
I expect lots will soon chip in with more ideas, but good luck to you.

 

[DDM]

Thanks a lot for your reply and support - the last week has been a crash course. By chance I'd been slowly improving my diet and losing weight right before the diagnosis, I'd stopped checking for months and found I'd lost 5kg somewhere, but my habits were still bad news. I definitely tried the ready meal diet in the past, but none of that now. I haven't gone overboard with carb cutting, but I was used to a lot of bread and biscuits so the 100g~ I'm on now takes some adjustment. I'm easily tempted so I'm keeping things simple for the next while, no treats or snacks, with one weekly exception meal.
I got a treadmill earlier in the year and used it for two weeks - no surprise there - so getting that out again seems wise. I can see from your profile that you've been through a tough time, I'm glad you recovered.

 

[Leadinglights]

Thanks a lot for your reply and support - the last week has been a crash course. By chance I'd been slowly improving my diet and losing weight right before the diagnosis, I'd stopped checking for months and found I'd lost 5kg somewhere, but my habits were still bad news. I definitely tried the ready meal diet in the past, but none of that now. I haven't gone overboard with carb cutting, but I was used to a lot of bread and biscuits so the 100g~ I'm on now takes some adjustment. I'm easily tempted so I'm keeping things simple for the next while, no treats or snacks, with one weekly exception meal.
I got a treadmill earlier in the year and used it for two weeks - no surprise there - so getting that out again seems wise. I can see from your profile that you've been through a tough time, I'm glad you recovered.

That is good you haven't gone too quickly on reducing carbs as that can give you issues with your eyes and nerves especially if you were having lots of carbs before.
This link may help you find a 'new way' of eating. https://lowcarbfreshwell.co.uk/

 

[everydayupsanddowns]

Welcome to the forum @DDM

Glad you have found us, and well done on the terrific progress you have made so far. Great to hear that you’ve lost some weight already.

As you are starting at approx 80 it may be that some medications are suggested to help support your blood glucose management. Don’t see this as any kind of problem or ‘failure’ though. Some people’s metabolisms just need a bit of a helping hand, either for a while until things get rebalanced, or on an ongoing basis.

”You need what you need” is a fairly common forum expression. Either when it comes to doses of particular meds, or the meds themselves. Diabetes is very individual - and while it can be helpful to compare notes and experiences with other, at the end of the day, the most important thing is to get the strategies and the ‘diabetes toolkit’ in place that best supports your individual body, metabolism, aspirations and goals.

Remission can be a powerful motivator for many people, but it’s worth recognising that even in the clinical trials it didn’t everyone.

Learning to live well with diabetes, in whatever form that takes for each individual, is a great and achievable goal though 🙂

 

[Felinia]

Thanks a lot for your reply and support - the last week has been a crash course. By chance I'd been slowly improving my diet and losing weight right before the diagnosis, I'd stopped checking for months and found I'd lost 5kg somewhere, but my habits were still bad news. I definitely tried the ready meal diet in the past, but none of that now. I haven't gone overboard with carb cutting, but I was used to a lot of bread and biscuits so the 100g~ I'm on now takes some adjustment. I'm easily tempted so I'm keeping things simple for the next while, no treats or snacks, with one weekly exception meal.
I got a treadmill earlier in the year and used it for two weeks - no surprise there - so getting that out again seems wise. I can see from your profile that you've been through a tough time, I'm glad you recovered.

Thanks - I'm fine now and slowly been chipping away at the HbA1c, once I was able to restart taking the diabetes medication full time from last July. I found the only way I can resist temptation is a) not having it in the house and b) food shopping online and only getting what I need. But if there are partners and/or little ones running around the house that's impossible! I always used to have pudding, but my tastes have changed and now I rarely do - I prefer savoury. If I get the munchies, and have the cals and carbs left, this is my go-to snack on a side plate - a few lettuce leaves, a table spoon of cottage cheese, a few king prawns and home made dressing. (Extra light mayonnaise, reduced salt and sugar tomato ketchup, courtesy of James Martin)