Mental struggle with diet change

[Gee1970]

Hi,

I was diagnosed as t2 in early November when the blood test was around 20 mmol/L and since then I have been doing an early am fasting test where the numbers have dropped to an average fasting number of below 7.5 for December to Xmas day...so good progress, I think. There were a couple of very bad days around Xmas day and NYE but, generally, I think the numbers are coming under control.

The main issue I have now is a mental challenge around food consumption and feeling hungry even after eating etc. An example would be breakfast where I for the most part don’t have any carbs but would have significant protein (such as gammon steak and eggs, maybe with a bit of salad). I treat myself occasionally by having cornflakes approx once every fortnight after which I feel substantially satisfied to the point where I’m not hungry at lunchtime. However, the protein breakfast has me craving for food all day...even though there is probably more calories in it...and it is definitely what I need to do to keep the numbers down.

A few years ago I wouldn’t, and didn’t need to, eat breakfast at all. Since retirement a couple of years ago I had started on having cornflakes with lots of milk for breakfast every day (probably part of the reason for me becoming diabetic particularly added to less exercise and the lockdown...). I’m finding it a real challenge and was wondering if any others had similar experiences with the mental challenge around diet change? Also, if there is any advice to help?

I will be checking with the doctor at my quarterly assessment which will be in a month or so...I would liken it to a drug addict going cold turkey with sugar being the drug...in my case the cornflakes hit first thing am actually makes my normality for a few hours where everything non carb related don’t fulfill and stop the craving....

 

[Iwillgetthere]

I sympathise, I do miss porridge. However my way of looking it all is that the dietary options available to me are alot more favourable than the complications of diabetes and this generally sets me back on the straight and narrow.

 

[Drummer]

Maybe try a stir fry with all that protein - mushroom aubergine courgette sweet pepper and the like, something still low carb but more substantial and upping the fat as well might do the trick.

 

[Ljc]

Is it possible that you are not eating enough at each meal. Perhaps include a little healthy fat, this helps keeps us feeling fuller for longer.

Try having a drink. Tea , coffee or water when you feel hunger.

Here is how we test ourselves to see how the various carbohydrates affect us, as we are all so very different.
Test your blood glucose directly before eating, then two hours after the first bite.
If your post meal reading is no more than 3 or 4 mmol then that meal is fine for you, you will soon find out if a small bowl, of cornflakes is ok or not.

My thinking is that you may well not be eating enough.

 

[Ljc]

I have coffee with cream every morning and sometimes a couple of biccies too , I now find that I often am not hungry till dinner time in the evening, if I am I will have a snack.

 

[DaveB]

I agree that you should try adding more fat to the meal. I have eggs & bacon for breakfast plus a very small amount of home-made muesli

 

[Gee1970]

Thanks for the advice everyone....will start adding more fat.

I do actually have some fat with the breakfast I described as I usually have a whole avocado with the lettuce and tomato of the salad part...for example. I have 2 poached eggs every other morning too...perhaps I’ll start frying them 🙂. Really interesting trying to get the balance...you can be too healthy then 🙂

I think it’s a transition that was probably not helped by Christmas, New Year and the New Year blues (on top of the diagnosis). It’s really noticeable how much more fulfilling the stuff you shouldn’t be having is though...at least I haven’t gone near a can of Coca Cola for 2 months...

 

[AndBreathe]

Thanks for the advice everyone....will start adding more fat.

I do actually have some fat with the breakfast I described as I usually have a whole avocado with the lettuce and tomato of the salad part...for example. I have 2 poached eggs every other morning too...perhaps I’ll start frying them 🙂. Really interesting trying to get the balance...you can be too healthy then 🙂

I think it’s a transition that was probably not helped by Christmas, New Year and the New Year blues (on top of the diagnosis). It’s really noticeable how much more fulfilling the stuff you shouldn’t be having is though...at least I haven’t gone near a can of Coca Cola for 2 months...

Have you actually looked at the bigger picture for the whole thing, to assess whether you are eating more, less or about the same, in terms of calories and sheer bulk?

Your breakfast sounds geed to me, and would keep me going for ages.

Could you give us an indication of maybe 2 days food and drinks?

I know for myself, if I eat a bunch of carbs, I'll e hungrier than usual afterwards, so I'm wondering if you're having a carbier meal in the evening, if that is triggering the hunger and cravings.

Are you actually hungry, or is it a form of boredom you're feeling?

I don't ask that in judgement, I only ask because sometimes I know I can feel hungry, when I'm actually bored and need stimulation of some sort.

 

[trophywench]

Stimulation for me has been in mega short supply this lasy nearly 12 months - but there again I'm much more likely to simply stop eating, TBH.

 

[Gee1970]

I think it is definitely dependent upon what I eat and when. I’m eating broadly similar amounts to before but probably more consistently in terms of time of day.

I think breakfast is the key and I can eat a small bowl of cornflakes and not feel the need for food until late lunch. On the other hand a large protein based breakfast means thinking about food throughout the day. It is actually mental hunger rather than anything physical like stomach rumblings etc.

I don’t think being in lockdown helps but if it’s related to boredom there would be no difference based on what I had for breakfast...

Thanks to all for your comments...will definitely try more fat and drinks which may help...

 

[Drummer]

Thanks for the advice everyone....will start adding more fat.

I do actually have some fat with the breakfast I described as I usually have a whole avocado with the lettuce and tomato of the salad part...for example. I have 2 poached eggs every other morning too...perhaps I’ll start frying them 🙂. Really interesting trying to get the balance...you can be too healthy then 🙂

I think it’s a transition that was probably not helped by Christmas, New Year and the New Year blues (on top of the diagnosis). It’s really noticeable how much more fulfilling the stuff you shouldn’t be having is though...at least I haven’t gone near a can of Coca Cola for 2 months...

Frying eggs doesn't incorporate fat, just puts a thin layer on the bottom.
Scrambled is the easiest option, as you can adjust the fat content by the thickness of the slice of butter.

 

[Eddy Edson]

FWIW, I find that exercise, like a reasonably long walk, reduces hunger. Seems a bit strange, but there are some studies which find the same thing.

Also, it may be that sometimes having a deficiency in some micronutrients could cause the bod to start whining for food. There's no very strong research evidence for that but subjectively I think I find that a bit. In any case, it might be worth looking at yr micro intake, using something like www.cronometer.com or one of lots of other tools out there. It's just incorrect to equate "low carb" with "healthy".