Example daily diet type 2

[Jo121]

What's a typical days meals for a type 2? I've been at this 2.5 weeks now and am keeping sugar levels in track but I'm barely eating. About 1000calories a day which I cant maintain. My typical day is:
F
Berries, greek yoghurt and 1 oatibix
Homemade soup
Apple bag
Evening meal of meat, sweet potato and green veg or a curry brown rice and green veg
Low cal jelly for pudding or a handful of nuts

I'm back at the gym now and starting to get exhausted so I need more calories but I'm stuck so example days would really help.

 

[EllsBells]

Try sprinkling your soups with nuts, soft cheese like feta and bacon lardons/ham pieces or similar. Have a desert even if it is of yoghurt and a different fruit to breakfast. Evening meal - have add a cheese platter!

Tbh on days you're going to the gym, why not eat carbs - you're going to use them up in your workout and you are not on a weight loss plan. Most T2 diets are geared towards a weight loss approach, so meals are pared right down calorie and carbwise.

 

[Jo121]

Thank you. I am eating carbs just say 100g of rice or half a sweet potato. I'm just really confused. Everyone says avoid carbs and dont have any treats like a piece of choc or cake but I cant live a life without any of that but I cant seem to strike a balance and I'm petrified of a spike on the monitor. Good ideas re the add ins on soup etc. Thanks

 

[mage 1]

What was your Hba1c when diagnosed and do you have a Blood glucose monitor and are you on any Medication

 

[EllsBells]

For someone not in need of losing weight and not getting enough fats and proteins - because you aren't, doing gym sessions will need the carbs for the short term energy. As you spend more time on here, you'll see people talking about a carb heavy meal with the intention of going for a big walk or activity the next day which will use all the blood glucose up. A key part of the conundrum is working out what works for you. If you know that you are going to burn 400 cals in the gym, that energy has to come from somewhere. It's not going to fix your calorie deficit - that's the other strand and much more diet tweaking, but it will help you to finish your workout!

The difference is that you will be using the glucose you have rather than stacking it meal after meal. That's how I would approach it. Test before and after a workout as well as around meals and you'll probably see your sugars spike initially post workout and then drop as your muscles absorb the blood sugars and they'll keep doing this for hours,

Lots of info is geared towards the stereotypical overweight T2 and you need weight maintenance - and it's a big paradigm shift when taking into account work and family etc. You're getting there!

I'm hoping 2.5 weeks in your BGs are coming down a bit now.

 

[Jo121]

What was your Hba1c when diagnosed and do you have a Blood glucose monitor and are you on any Medication

It was 75 but has dropped 2 weeks later to 66 when they redone to confirm. I'm on metformin 3 per day to work up to 4 but have been told it's up to me how many I take which I dont understand at all. That was when I asked if I could work towards been off metformin.
I have a monitor and do fasting first thing then before a meal and 2 hours after. Not really had any spikes after a meal I'm always below 8.5- usually more around 6.5 to 7.5 but I am eating very clean and very small portions. 1/4 plate carbs, 1/4 protein and half veg

 

[Jo121]

For someone not in need of losing weight and not getting enough fats and proteins - because you aren't, doing gym sessions will need the carbs for the short term energy. As you spend more time on here, you'll see people talking about a carb heavy meal with the intention of going for a big walk or activity the next day which will use all the blood glucose up. A key part of the conundrum is working out what works for you. If you know that you are going to burn 400 cals in the gym, that energy has to come from somewhere. It's not going to fix your calorie deficit - that's the other strand and much more diet tweaking, but it will help you to finish your workout!

The difference is that you will be using the glucose you have rather than stacking it meal after meal. That's how I would approach it. Test before and after a workout as well as around meals and you'll probably see your sugars spike initially post workout and then drop as your muscles absorb the blood sugars and they'll keep doing this for hours,

Lots of info is geared towards the stereotypical overweight T2 and you need weight maintenance - and it's a big paradigm shift when taking into account work and family etc. You're getting there!

I'm hoping 2.5 weeks in your BGs are coming down a bit now.

Thanks you this is really helpful. Yes 2.5 weeks in and my levels are very stable. They spike a little on my morning walk as that's on an empty stomach straight after getting up but just as high as 8.6. This morning fasting level was just 4.8 and I've been below 6 all day today

 

[EllsBells]

You are doing amazingly well. Honestly you are and should feel justifiably proud, As long as you are keeping an eye on your base BG levels, play with carbs on workout days or the evening before.

 

[EllsBells]

Try sprinkling your soups with nuts, soft cheese like feta and bacon lardons/ham pieces or similar. Have a desert even if it is of yoghurt and a different fruit to breakfast. Evening meal - have add a cheese platter!

Tbh on days you're going to the gym, why not eat carbs - you're going to use them up in your workout and you are not on a weight loss plan. Most T2 diets are geared towards a weight loss approach, so meals are pared right down calorie and carbwise.

More thoughts - most soups could probably benefit from a good dollop of cream or you can drizzle oil or some butter for extra fats.

Cream and fruit will work for deserts too, A mini meringue is about 4g carbs so eton mess, baby, yeah!

 

[Jo121]

You are doing amazingly well. Honestly you are and should feel justifiably proud, As long as you are keeping an eye on your base BG levels, play with carbs on workout days or the evening before.

Thank you. It's only because I am being so strict and I suspect the metformin. I'm wanting to reduce that so will need to keep an eye and I want to have some treats now and again like a chocolate bar or a takeaway otherwise I'll go insane

 

[EllsBells]

Diabetes management is about pragmatism, I'm discovering. Everyone slips and has the odd takeaway or naughty treat - some plan it for once a week, some once a month. Sometimes mine occur daily. The number of times, I've gone for a walk at 10pm to walk off a slice of cake or scone is not to be believed! 🙄 Now I do a short HIT instead, cos, let's face it, it's quicker.

Now your BGs are in single figures, there is far more wriggle room.

 

[Jo121]

Diabetes management is about pragmatism, I'm discovering. Everyone slips and has the odd takeaway or naughty treat - some plan it for once a week, some once a month. Sometimes mine occur daily. The number of times, I've gone for a walk at 10pm to walk off a slice of cake or scone is not to be believed! 🙄 Now I do a short HIT instead, cos, let's face it, it's quicker.

Now your BGs are in single figures, there is far more wriggle room.

Sorry thats made me laugh doing a HIIT or walk at 10pm for a cakeWhat's a too high spike on the monitor and how often would that spike be dangerous? I know I cant go back to eating the junk I used to and I'm still trying to lose a bit of weight as im heavier than I used to be so figure it can only help, but then I just want to live a healthy balanced life and not worry if I go out for meals or drinks that I need to be mega careful because I'll obviously aim to be crazy good before any of these but I still need a life

 

[EllsBells]

Different schools of thought on that one. Some say lower curve but longer is better than sharp but short and vice versa. It's the rate they drop that is the interesting bit. Going up sharply and then staying up there is not good. You'll only know if you experiment. Double figures bad news though.

10pm tramp or HIIT is funny but not doing it results in elevated BGs the next morning and that impacts on the rest of the day.

If adjusting exercise to adapt to unintended carbs is what it takes, I'm doing it.

Pragmatism.

 

[Jo121]

I feel I like your method. It works and is realistic.

Different schools of thought on that one. Some say lower curve but longer is better than sharp but short. It's the rate they drop that is the interesting bit. Going up sharply and then staying up there is not good. You'll only know if you experiment. Double figures bad news though.

10pm tramp or HIIT is funny but not doing it results in elevated BGs the next morning and that impacts on the rest of the day.

If adjusting exercise to adapt to unintended carbs is what it takes, I'm doing it.

Pragmatism.

 

[Leadinglights]

Thanks you this is really helpful. Yes 2.5 weeks in and my levels are very stable. They spike a little on my morning walk as that's on an empty stomach straight after getting up but just as high as 8.6. This morning fasting level was just 4.8 and I've been below 6 all day today

That is an amazing fasting level, even though my HbA1C is now down to 36mmol/mol I don't ever see a morning level below about 6.5mmol/l.
You probably need to be eating more fat and protein to maintain your weight so as people have said add some cream or grated cheese to soups or a dollop of sour cream on your veg, mayo on your salad.

 

[Leadinglights]

What's a typical days meals for a type 2? I've been at this 2.5 weeks now and am keeping sugar levels in track but I'm barely eating. About 1000calories a day which I cant maintain. My typical day is:
F
Berries, greek yoghurt and 1 oatibix
Homemade soup
Apple bag
Evening meal of meat, sweet potato and green veg or a curry brown rice and green veg
Low cal jelly for pudding or a handful of nuts

I'm back at the gym now and starting to get exhausted so I need more calories but I'm stuck so example days would really help.

Maybe have a look at the thread What did you eat yesterday to get some ideas for daily menu for Type 2s

 

[Jo121]

That is an amazing fasting level, even though my HbA1C is now down to 36mmol/mol I don't ever see a morning level below about 6.5mmol/l.
You probably need to be eating more fat and protein to maintain your weight so as people have said add some cream or grated cheese to soups or a dollop of sour cream on your veg, mayo on your salad.

Thank you

 

[Jo121]

Thank you

If yours is down to 36 does that mean you are classed as being in remission now?

 

[Leadinglights]

If yours is down to 36 does that mean you are classed as being in remission now?

It depends on your definition of remission, I would say for me personally that if I went back to eating a higher carb diet then my HbA1C would undoubtedly go up as I my body will always have a problem coping with carbohydrates. I have been there before and relaxed the diet and lo and behold went up into the diabetic zone. So no I would not say I am in remission but just in control.

 

[Jo121]

It depends on your definition of remission, I would say for me personally that if I went back to eating a higher carb diet then my HbA1C would undoubtedly go up as I my body will always have a problem coping with carbohydrates. I have been there before and relaxed the diet and lo and behold went up into the diabetic zone. So no I would not say I am in remission but just in control.

Control is a pretty good place to be. I'm hoping to get to that whilst maintaining a quality of life and a little of what I enjoy as at the moment I'm mourning the loss of food