Hi. Motivation needed!

[Kitty1]

Hi all. I was diagnosed with type 2 diabetes last year but after 12 weeks on the Fast 800 diet I managed to reverse it and bring down my cholesterol. Trouble is I'm creeping back in to bad habits (snacks, bread, alcohol, more carbs than I know I should have) so I've joined for some support and motivation to stay on track! Thanks in advance!!

 

[Gwynn]

Hi, I found that setting myself achievable short term goals really helped me, along with allowing myself a few treats every now and then. And of course setting a few longer term, harder to achieve goals too.

Goals like trying to attain a certain weight or reduce my carbs to below a certain amount, or another thing to above a certain level (like fats or protein).

Keeping records also helped as I could see what worked and what didn't.

 

[Leadinglights]

The problem with any of these 'Fast' reversal diets is it is not educating you into a sustainable way of eating to maintain what you have achieved. So it is something which is A DIET with a start and an end but for a Type 2 diabetic you can only maintain the 'reversal' by keeping control on your carbohydrate intake. Finding a dietary regime that is sustainable with foods you enjoy has to become a way of life otherwise you will be back to square one.
Basing your meals on protein and fats with lots of vegetables will go a long way towards that way. Meals do not need to be boring or tasteless, just look at the thread What did you eat Yesterday for ideas for the fabulous meals that Type 2 folk have.

 

[rebrascora]

Hi and welcome.

Totally agree with @Leadinglights You have to find a sustainable way of eating. No need to totally rule out all alcohol unless you want to, just avoid the higher carb ones, so beer and cider and sweet liquers and sherry are probably not good options but gin and slimline tonic or rum/vodka and diet coke or dry or red wine all in moderation of course are fine. The only thing with alcohol is that it can weaken your resolve to stick to your diet, but for me a glass of red wine and some nice cheese at bedtime is a real pleasure and no problem for my BG levels or I might have a gin and tonic with some olives.

As regards eating low carb, what made it sustainable for me was the realisation that I needed to eat more fat as that keeps you from feeling hungry and provides slow release energy and tastes good and doesn't impact your BG levels and surprisingly, doesn't seem to impact your cholesterol levels either! So I start my day with coffee with real double cream instead of milk and I usually end the day with cheese. I have eggs and creamy coleslaw usually cheese coleslaw and creamy Greek style natural yoghurt and vegetables cooked with a knob of real butter or a dollop of cream cheese (full fat version). A spoon of full fat mayonnaise with a boiled egg works well as a filling and tasty snack. I eat a spoon of peanut butter with half a square of dark chocolate 80%+ and I eat fatty cuts of meat like lamb chops or belly pork .... not everyday but once a week perhaps. My guilty pleasure is pork scratchings which usually have no carbs, just a mixture of protein and fat. I love olives and feta. I occasionally buy salami sticks as a snack. Snacking is in itself not a problem if you are genuinely hungry, it is a problem if you are boredom/comfort eating. If the latter then find a means to distract yourself which doesn't involve food. Do a craft to occupy your hands and mind or go out for a walk etc. away from temptation.

Anyway, good luck with getting back on track. Clearly you have a lot of willpower to have done the Fast 800 and put your diabetes into remission previously, so you know you can do it, you just need to work on the sustainability aspect.

 

[Kitty1]

Hi and welcome.

Totally agree with @Leadinglights You have to find a sustainable way of eating. No need to totally rule out all alcohol unless you want to, just avoid the higher carb ones, so beer and cider and sweet liquers and sherry are probably not good options but gin and slimline tonic or rum/vodka and diet coke or dry or red wine all in moderation of course are fine. The only thing with alcohol is that it can weaken your resolve to stick to your diet, but for me a glass of red wine and some nice cheese at bedtime is a real pleasure and no problem for my BG levels or I might have a gin and tonic with some olives.

As regards eating low carb, what made it sustainable for me was the realisation that I needed to eat more fat as that keeps you from feeling hungry and provides slow release energy and tastes good and doesn't impact your BG levels and surprisingly, doesn't seem to impact your cholesterol levels either! So I start my day with coffee with real double cream instead of milk and I usually end the day with cheese. I have eggs and creamy coleslaw usually cheese coleslaw and creamy Greek style natural yoghurt and vegetables cooked with a knob of real butter or a dollop of cream cheese (full fat version). A spoon of full fat mayonnaise with a boiled egg works well as a filling and tasty snack. I eat a spoon of peanut butter with half a square of dark chocolate 80%+ and I eat fatty cuts of meat like lamb chops or belly pork .... not everyday but once a week perhaps. My guilty pleasure is pork scratchings which usually have no carbs, just a mixture of protein and fat. I love olives and feta. I occasionally buy salami sticks as a snack. Snacking is in itself not a problem if you are genuinely hungry, it is a problem if you are boredom/comfort eating. If the latter then find a means to distract yourself which doesn't involve food. Do a craft to occupy your hands and mind or go out for a walk etc. away from temptation.

Anyway, good luck with getting back on track. Clearly you have a lot of willpower to have done the Fast 800 and put your diabetes into remission previously, so you know you can do it, you just need to work on the sustainability aspect.

Thank you. Yes I found the Fast 800 easy, enjoyed the meals and still often use them now. It was 'prescribed' by my GP and I've read the research so I know if I stick to the principles of the diet it definitely works for me. I also use full fat (like greek yoghurt, olive oil etc) and am vegetarian so eat a lot of pulses. My problem is willpower for things like bread - even though I use seeded sourdough and yes, it's the boredom/comfort eating that sends me looking into the cupboards or fridge. I think my motivation has to be the risks associated with diabetes but I just can't seem to get in to the right headspace! Thank you for the encouragement, I'm sure being on here will give me the kick I need!

 

[Gwynn]

My 'diet' is a life change. A new awareness of what seems to work and what does not.

I agree if it is a short term diet then eventually diabetic symptoms will come back. However if it is change for the longer term then perhaps the diabetic symptoms will be kept at bay.

The secret is probably in learning and educating ourselves into a sustainable way of achieving and maintaining the success for that longer term. I suspect that that process is quite lengthy and open to change as our bodies change and get older too.

I have no intention of ever letting myself go back to how I was. I don't want to feel unwell again and I like feeling so well now. Now that is a good motivator I would have thought.

As I say...Never give in. Never surrender.

 

[Kitty1]

My 'diet' is a life change. A new awareness of what seems to work and what does not.

I agree if it is a short term diet then eventually diabetic symptoms will come back. However if it is change for the longer term then perhaps the diabetic symptoms will be kept at bay.

The secret is probably in learning and educating ourselves into a sustainable way of achieving and maintaining the success for that longer term. I suspect that that process is quite lengthy and open to change as our bodies change and get older too.

I have no intention of ever letting myself go back to how I was. I don't want to feel unwell again and I like feeling so well now. Now that is a good motivator I would have thought.

As I say...Never give in. Never surrender.

Thank you! You’re absolutely right. I felt so much better when I had it under control but if I fall off the wagon so to speak then I can definitely tell.
Thanks for the support

 

[Deleted member 21371]

Hi all. I was diagnosed with type 2 diabetes last year but after 12 weeks on the Fast 800 diet I managed to reverse it and bring down my cholesterol. Trouble is I'm creeping back in to bad habits (snacks, bread, alcohol, more carbs than I know I should have) so I've joined for some support and motivation to stay on track! Thanks in advance!!

When you say you "reversed" it, what do you mean by that?
It sounds like you are still controlling it by a low carb diet?
Or do you mean you lost enough weight to be able to eat anything, but are putting weight back on again by over eating?

 

[Kitty1]

When you say you "reversed" it, what do you mean by that?
It sounds like you are still controlling it by a low carb diet?
Or do you mean you lost enough weight to be able to eat anything, but are putting weight back on again by over eating?

Hi there. Sorry, what I meant was I got my HbA1C back within normal range. I know I should continue to stick to a low carb diet to make sure I don't go back to where I was but I can't help myself sometimes and end up eating and drinking way more carbs than I should. I don't want to have to start taking meds and hope I can continue to manage it by diet alone but I've been struggling for some reason. Just need a bit of encouragement!! ha ha!

 

[Kitty1]

I think the issue with transiting from something like fast800 is often that whereas everything had been very prescribed, you are then left without guidance and a plan for what comes afterwards. have you tried mealplanning for the week ahead, and then only buying what is needed for that week? If find that out of sight out of mind works reasonably well and if something is not in the house I can't eat it without going to the shop.... and if I am willing to go to the shop, then I must really want it, so I think, fair enough and there's a walk thrown in to offset the worst of it!

Thank you! I know you are absolutely right. I've just drifted for a few months and have bought things I know I shouldn't have. I'm off to do the shopping later and have a list!!

 

[everydayupsanddowns]

Good to see you again @Kitty1

Well done for spotting that things were going a little off-track, and deciding to tackle it head on 🙂

 

[Deleted member 21371]

Thank you! I know you are absolutely right. I've just drifted for a few months and have bought things I know I shouldn't have. I'm off to do the shopping later and have a list!!

I've done the same!
Lockdown has been a different time for a lot of us.
But if we recognise it, and accept we can change it, it's all good.