I've recently found out my hba1c is 44 and my triglycerides are 3. I am 30kg overweight for my height, the weight has crept on gradually over a period of 10 years or so but more so since I had my son just over 2 years ago. I'm just in shock as I didn't think my diet was that bad compared to others, I don't eat alot of processed foods, alcohol is very minimal and I have a takeaway at weekends. I do consume alot of carbs though so is this the problem? I have started on my journey to reverse this by eating healthily and going to the gym. Any other advice would be greatly appreciated please.
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Dietary advice please
- Thread starter littleamy
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nonethewiser
Well-Known Member
- Relationship to Diabetes
- Type 1
Wife was in same position only few years back being diagnosed prediabetic, she like you had weight to lose so joined local Slimming World group, she went on to lose 5 stone & since then all bloods have been normal.
So stick with whatever diet you choose & try to get that weight down then who knows.
So stick with whatever diet you choose & try to get that weight down then who knows.
Inka
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- Relationship to Diabetes
- Type 1
@littleamy A really good starting place is to keep a food diary of your pre-diagnosis diet for a few days. You can then look at it and see where you can cut down. This will generally mean reducing carbs and increasing green veg - ie changing the balance on your plate.
As you have a fair bit of weight to lose, you might want to choose a diet to follow, or use an app like MyFitnessPal so you can keep an eye on your intake each day. Don’t forget exercise. That will help too.
If you’d like to post a normal day’s food on this thread, you’ll get some specific ideas about possible changes you could make.
As you have a fair bit of weight to lose, you might want to choose a diet to follow, or use an app like MyFitnessPal so you can keep an eye on your intake each day. Don’t forget exercise. That will help too.
If you’d like to post a normal day’s food on this thread, you’ll get some specific ideas about possible changes you could make.
Inka
Well-Known Member
- Relationship to Diabetes
- Type 1
@littleamy Here’s your thread from last year. If you can tell us how your changes went last year or any problems you had changing your diet, you’ll get suggestions that might help. Have you put on weight since last year or lost it?
https://forum.diabetes.org.uk/boards/threads/prediabetes.94218/
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https://forum.diabetes.org.uk/boards/threads/prediabetes.94218/
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Eddy Edson
Well-Known Member
- Relationship to Diabetes
- In remission from Type 2
Almost certainly you can deal with this by losing some weight. To do that, you need to eat less (and maybe exercise more, but that doesn't have nearly the same impact as eating less.)
If eating "low carb" means that you eat fewer calories, sustainably, that's fine, but there's no particular reason why it should, and calories from carbs don;t have more impact on weight than any other nutritents.
Maybe the best thing to do is speak with a dietician/nutritionist, if you can. Otherwise, maybe the simplest aproach is just to reduce portion sizes & to avoid obvious c**p. Good luck!
Leadinglights
Well-Known Member
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- Type 2
- Pronouns
- She/Her
As you have a family to consider this link may give you some ideas for low carb family meals which would be suitable for you in your quest to lose weight and reduce your HbA1C. It is in the prediabetic range so some modest changes should improve that. https://lowcarbfreshwell.co.uk/
I didn't manage to get anywhere last year, I've just not had the motivation, hence why my bloods got worse. But I'm in the zone now. I have got a PT and I am using my fitness pal to track my calories. I haven't cut out carbs completely but I've definitely reduced them and I'm not eating the c**p anymore, and def having smaller portions. Looking to lose 10kg over the next 4 months or so then on to the next 10. To be honest I'd be happy to lose 20kg and I'm hoping that will put my bloods back to normal. Just wondered if any specific foods to cut out but reading stuff it seems low carb, no rubbish, less calories and regular exercise?
Inka
Well-Known Member
- Relationship to Diabetes
- Type 1
MyFitnessPal is very good. It can help to watch the stats it generates and that can help motivate you. It sounds like you’ve made a great start with your changes. Reducing carbs can often help shift the stubborn abdominal fat. Once you get that going, it should be easier.
There are various diets. Sometimes people do a low calories soup/shake diet, or just limit calories, but watching your carbs is important. Slow and steady is the way - doing the same sensible things day after day, week after week. Apart from that, there aren’t particular foods to avoid, but if you can mainly choose low GI carbs rather than high GI then that might help too.
There are various diets. Sometimes people do a low calories soup/shake diet, or just limit calories, but watching your carbs is important. Slow and steady is the way - doing the same sensible things day after day, week after week. Apart from that, there aren’t particular foods to avoid, but if you can mainly choose low GI carbs rather than high GI then that might help too.
trophywench
Well-Known Member
- Relationship to Diabetes
- Type 1
What's the PT you have - as to me PT in polite company means Physical Training, is it perchance a Personal Trainer in your own short hand?
Hello,
I felt the same at first, I know many family members and friends who have far worse diets that me.
For me what has worked since being diagnosed was the following, which is actually quite easy to follow.
(1) Watch carbs, keep to 150g per day or less, added sugar preferably around 15g per day. Gor for as close to zero as you can.
(2) Substitute foods, generally go for high fibre and slightly higher protien, some examples are below:
- White bread to very dark bread
- 90%+ chocolate only
- Don't drink fruit juice or smoothies, instead have the actual fruit and in sensibe proportions
- Home made sauces where possible, instead of shop bought (you would be amazed at the rubbish in them)
- for treats, look for high protein and fibre bars, but importantly low carb and sugar.
(3) At the start, read all lables on the food you buy. This is a pain and slows it all down, but after a while you will not need to do this all the time.
(4) Portion control is key, at the start try to understand the calorie level in each meal as best you can. I was put on a 1800 calorie per day meal plan when in hospital. I tried to keep to this.
(5) Follow the plate method when making meals: 75% non-starchy veg and high in fibre, 25% protein, 25% starch foods (or less). For the last point don't have high starch veg and bread, just a very small bit of the former or the latter - one slice. This method makes life SO much easier.
(6) Walk as much as you can, put it into your daily routine, park further away from the destination and on weekends go for long walks with friends and family - breaking for a healthy drink now and again.
(7) Life is there to be enjoyed, let yourself have a nice treat now and again during the week e.g. cake etc. That said stay away from restaurants and takeaways as much as you can, but again enjoy them now and again.
Get a simple weightloss app and log yourself at a consistent time each day or every few days. Some don't advise every day but I found it a good way to remind myself when I have eaten too much the day before (as we all do now and again).
In the end I followed the list above, and found it not to be very difficult. The result was I lost about 12kg (within about 6-8 months) after I got out of hospital having been diagnosed as T2 last June. Also I now feel about 12-15 years younger, so I can say that it worked well.
You can do it to!
I felt the same at first, I know many family members and friends who have far worse diets that me.
For me what has worked since being diagnosed was the following, which is actually quite easy to follow.
(1) Watch carbs, keep to 150g per day or less, added sugar preferably around 15g per day. Gor for as close to zero as you can.
(2) Substitute foods, generally go for high fibre and slightly higher protien, some examples are below:
- White bread to very dark bread
- 90%+ chocolate only
- Don't drink fruit juice or smoothies, instead have the actual fruit and in sensibe proportions
- Home made sauces where possible, instead of shop bought (you would be amazed at the rubbish in them)
- for treats, look for high protein and fibre bars, but importantly low carb and sugar.
(3) At the start, read all lables on the food you buy. This is a pain and slows it all down, but after a while you will not need to do this all the time.
(4) Portion control is key, at the start try to understand the calorie level in each meal as best you can. I was put on a 1800 calorie per day meal plan when in hospital. I tried to keep to this.
(5) Follow the plate method when making meals: 75% non-starchy veg and high in fibre, 25% protein, 25% starch foods (or less). For the last point don't have high starch veg and bread, just a very small bit of the former or the latter - one slice. This method makes life SO much easier.
(6) Walk as much as you can, put it into your daily routine, park further away from the destination and on weekends go for long walks with friends and family - breaking for a healthy drink now and again.
(7) Life is there to be enjoyed, let yourself have a nice treat now and again during the week e.g. cake etc. That said stay away from restaurants and takeaways as much as you can, but again enjoy them now and again.
Get a simple weightloss app and log yourself at a consistent time each day or every few days. Some don't advise every day but I found it a good way to remind myself when I have eaten too much the day before (as we all do now and again).
In the end I followed the list above, and found it not to be very difficult. The result was I lost about 12kg (within about 6-8 months) after I got out of hospital having been diagnosed as T2 last June. Also I now feel about 12-15 years younger, so I can say that it worked well.
You can do it to!
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