Although I don't have to contend with issues re losing weight, I do like the expression 'food noise' Thank you
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Take a look at our new Type 2 Diabetes Remission section on the Diabetes UK website: https://www.diabetes.org.uk/diabetes-the-basics/type-2-remission
My weight loss and T2D journey
- Thread starter pjgtech
- Start date
pjgtech
Well-Known Member
- Relationship to Diabetes
- Type 2
Day 63 (wk9) of the T2D Pathway to Remission (12 wk) program:
Weight = 90.6kg (total weight loss = 13.5kg or a smidge under 30lbs) was originally 104kg
Weight loss is now averaging about 2-3lb per week.
BG = still averaging around 5.5 - I test about 2 or 3 times per week, not every day, and usually in the morning.
Waist measurement = down 6-7" (or approx 17cm) and now struggling to find clothes to fit me, will have to buy some new ones!
BP is now relatively stable, and a bit lower than it was.
Still feeling ok, had a couple of wobbles, (half bowl of salad, some chicken meat and olives, a couple of grapes, or a few nuts, etc, etc) but still generally sticking to the shakes. In fact I actually quite like the shakes, more than I did at the start and can see myself continue to use them as part of my normal diet to help control my carbs and cals.
Starting to think about food more now though. As I get closer to the finish line and then start to think about reintroducing "normal" food, I can see how distracting that can be, and how easy it would be to fall off the wagon as it were.
But no, I'm not going to. I will allow myself the occasional extra bite, (as above) and not feel guilty about it. I am still losing weight. I am still achieving my goals.
When I do stray a little bit, its still only to "healthy" stuff, I am not stuffing my face with cupcakes or bags of cheese & onion or a large takeaway pizza!
This has got to be a long term thing, not just 12 weeks. I am now going to collect healthy recipes that I want to try when food is reintroduced, build myself a library of stuff that is easy to make, healthy and that I will like.
We can do this! 😎
Weight = 90.6kg (total weight loss = 13.5kg or a smidge under 30lbs) was originally 104kg
Weight loss is now averaging about 2-3lb per week.
BG = still averaging around 5.5 - I test about 2 or 3 times per week, not every day, and usually in the morning.
Waist measurement = down 6-7" (or approx 17cm) and now struggling to find clothes to fit me, will have to buy some new ones!
BP is now relatively stable, and a bit lower than it was.
Still feeling ok, had a couple of wobbles, (half bowl of salad, some chicken meat and olives, a couple of grapes, or a few nuts, etc, etc) but still generally sticking to the shakes. In fact I actually quite like the shakes, more than I did at the start and can see myself continue to use them as part of my normal diet to help control my carbs and cals.
Starting to think about food more now though. As I get closer to the finish line and then start to think about reintroducing "normal" food, I can see how distracting that can be, and how easy it would be to fall off the wagon as it were.
But no, I'm not going to. I will allow myself the occasional extra bite, (as above) and not feel guilty about it. I am still losing weight. I am still achieving my goals.
When I do stray a little bit, its still only to "healthy" stuff, I am not stuffing my face with cupcakes or bags of cheese & onion or a large takeaway pizza!
This has got to be a long term thing, not just 12 weeks. I am now going to collect healthy recipes that I want to try when food is reintroduced, build myself a library of stuff that is easy to make, healthy and that I will like.
We can do this! 😎
- Relationship to Diabetes
- Type 1
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pjgtech
Well-Known Member
- Relationship to Diabetes
- Type 2
Yes, am pleased so far, thanx.
For anyone thinking of starting this program, just go for it, it is totally doable, yes, its not easy, but look at the alternatives, eg: long term health issues, complications in later life, loss of mobility, higher risk of other factors, heart disease, eye probs, amputations, etc, etc.
And then look at the plus side if you even lose a little bit of weight, eg: better long term health, less strain on major organs, lower risk of later complications or or other health factors.
You are the only person that can make the change, be that person, make the change, it will make a difference.
For anyone thinking of starting this program, just go for it, it is totally doable, yes, its not easy, but look at the alternatives, eg: long term health issues, complications in later life, loss of mobility, higher risk of other factors, heart disease, eye probs, amputations, etc, etc.
And then look at the plus side if you even lose a little bit of weight, eg: better long term health, less strain on major organs, lower risk of later complications or or other health factors.
You are the only person that can make the change, be that person, make the change, it will make a difference.
pjgtech
Well-Known Member
- Relationship to Diabetes
- Type 2
Day 76 (week 11) of the T2D pathway to Remission program.
Weight = 89.5kg (total weight loss = 14.5kg or a smidge under 32lbs) was originally 104kg
Weight loss is now averaging about 2lb per week.
But overall I have lost a smidge under 14% of my total body weight from when I started this diet.
And, as I was at my heaviest just after Covid, and I lost a bit of weight between then and starting the diet, my total weight loss since being at my heaviest is now over 19% and around 3.5st.
BG = still averaging around 5.4
Waist measurement = down 6-7" (or approx 17cm) and now had to buy some new clothes!
BP is now relatively stable, and a bit lower than it was.
Slowed down a bit with the weight loss over last two weeks.
Am now very close to food reintroduction, just over a week.
Good news is I thought my diet ended around jan 2, but apparently it ends on Xmas Eve, so first day of food reintroduction is Xmas day. So I can have some turkey and veg, Yah! 😎
I also thought that the food re-introduction would slowly take about another three months, slowly decreasing the shakes and increasing the "normal" meals and cals, but it looks like that part will only take 6 weeks.
Onwards and upwards....
Weight = 89.5kg (total weight loss = 14.5kg or a smidge under 32lbs) was originally 104kg
Weight loss is now averaging about 2lb per week.
But overall I have lost a smidge under 14% of my total body weight from when I started this diet.
And, as I was at my heaviest just after Covid, and I lost a bit of weight between then and starting the diet, my total weight loss since being at my heaviest is now over 19% and around 3.5st.
BG = still averaging around 5.4
Waist measurement = down 6-7" (or approx 17cm) and now had to buy some new clothes!
BP is now relatively stable, and a bit lower than it was.
Slowed down a bit with the weight loss over last two weeks.
Am now very close to food reintroduction, just over a week.
Good news is I thought my diet ended around jan 2, but apparently it ends on Xmas Eve, so first day of food reintroduction is Xmas day. So I can have some turkey and veg, Yah! 😎
I also thought that the food re-introduction would slowly take about another three months, slowly decreasing the shakes and increasing the "normal" meals and cals, but it looks like that part will only take 6 weeks.
Onwards and upwards....
pjgtech
Well-Known Member
- Relationship to Diabetes
- Type 2
Day 84 (week 12) of the T2D pathway to Remission program.
Weight = 88.3kg (total weight loss = 15.7kg or a smidge under 35lbs) was originally 104kg
So this is the last day of the initial 12 week diet. Overall so far I have lost a smidge over 15% of my total body weight from when I started this diet.
Since I was at my heaviest (just after Covid19), I lost a bit of weight between then and starting this diet, so my overall total weight loss, (since being at my heaviest) is now just over 20% (over 3.5st).
BG = still averaging around 5.4 (testing a few times per week)
Waist measurement = now down 7" (or approx 17cm) and I have had to buy some new clothes!
BP is now relatively stable, and a bit lower than it was. Resting heart rate is also a bit lower too.
NB: all the above has been achieved through diet only, as my energy has been so low, that I have not been able to exercise, apart from very light / stretching exercises every day.
So from tomorrow (Xmas day) I can have one small meal a day, (approx 400 cals) plus three shakes. Increasing my total daily cals to 1000.
After two weeks, I will then reduce to two shakes per day and have two small meals per day, increasing my total daily cals to 1200.
Continue like this for a few more weeks, slowly decreasing shakes and increasing "normal" meals, up to 1800 cals per day, as I want to try to maintain the weight loss and lose a bit more (about another stone / 6kg) if possible. Around 80kg would be my ultimate aim long term. This is path2 of the food re-introduction. Suitable for those wishing to maintain weight loss and who do light exercise.
So how have I found the T2D pathway diet?
Well, for me it was easier than I expected and this surprised me, as I had wrongly assumed that I would hate it and be hungry all the time! But this simply was not the case. I was mostly not hungry and mostly (I'd say 95%) stuck to the diet. I did have a couple of lapses where I had a small salad or similar. I had a mince pie last week, and I had a mince pie couple of days ago. But I certainly have not had any bread, rice, pasta, cakes, biscuits, takeaways or large "normal" meals. I also bought a few Shake that Weight TDR meals, (eg: 200 cal dehydrated meals and snack bars) and sometimes swapped those for my standard shakes.
The main drawback for me, was the total lack of energy, which I have had throughout. I am hoping that once the cals start to increase I can increase my exercise levels, which will also help with further weight loss / fitness. I am very lucky in that I do have a small gym in the garden, exercise bike, bench, light weights, punchbag, rowing machine, etc and I am looking forward to getting back in there asap.
Initially I found the shakes boring, But, in fact I would say that I now actually like the shakes, and I do plan on continuing to use the shakes as part of my ongoing dietary regime. Maybe having one shake a day instead of a meal, or maybe having one day a week where I only have shakes. Not sure yet, but I'll figure it out. Shakes are definitely a good resource to have to help with maintaining (or losing) weight.
So my take from the initial 12 week diet is that it DOES help, it DOES work and ANYONE can do it.
Ongoing, I can say that I am very slightly apprehensive about re-introducing food, as I can see that it would be very easy to eat too much or go back to old habits, so I really want to keep a check on it as much as possible. Tomorrow is Xmas day and I am going to treat myself to an xmas dinner, (I am cooking), and on boxing day I will also be having bubble and squeak to use up the leftovers (one meal per day), but then I will be back on the healthy small meals.
I will continue to update this thread, as I get further down the T2D pathway programme. As although I have now completed the initial 12 week diet, I am still on the full 12 month program and am still being monitored and still have to maintain the low BG and hopefully also lower my cholesterol and BP and stay off the T2D meds long term, so still lots to think about.
Should get the results from a blood test (which I had yesterday) in few days, which I'm hoping will show that my HbA1c has reduced. So fingers crossed for that, but my average BG levels indicate this should be the case.
Happy Christmas everyone.... 😎
Weight = 88.3kg (total weight loss = 15.7kg or a smidge under 35lbs) was originally 104kg
So this is the last day of the initial 12 week diet. Overall so far I have lost a smidge over 15% of my total body weight from when I started this diet.
Since I was at my heaviest (just after Covid19), I lost a bit of weight between then and starting this diet, so my overall total weight loss, (since being at my heaviest) is now just over 20% (over 3.5st).
BG = still averaging around 5.4 (testing a few times per week)
Waist measurement = now down 7" (or approx 17cm) and I have had to buy some new clothes!
BP is now relatively stable, and a bit lower than it was. Resting heart rate is also a bit lower too.
NB: all the above has been achieved through diet only, as my energy has been so low, that I have not been able to exercise, apart from very light / stretching exercises every day.
So from tomorrow (Xmas day) I can have one small meal a day, (approx 400 cals) plus three shakes. Increasing my total daily cals to 1000.
After two weeks, I will then reduce to two shakes per day and have two small meals per day, increasing my total daily cals to 1200.
Continue like this for a few more weeks, slowly decreasing shakes and increasing "normal" meals, up to 1800 cals per day, as I want to try to maintain the weight loss and lose a bit more (about another stone / 6kg) if possible. Around 80kg would be my ultimate aim long term. This is path2 of the food re-introduction. Suitable for those wishing to maintain weight loss and who do light exercise.
So how have I found the T2D pathway diet?
Well, for me it was easier than I expected and this surprised me, as I had wrongly assumed that I would hate it and be hungry all the time! But this simply was not the case. I was mostly not hungry and mostly (I'd say 95%) stuck to the diet. I did have a couple of lapses where I had a small salad or similar. I had a mince pie last week, and I had a mince pie couple of days ago. But I certainly have not had any bread, rice, pasta, cakes, biscuits, takeaways or large "normal" meals. I also bought a few Shake that Weight TDR meals, (eg: 200 cal dehydrated meals and snack bars) and sometimes swapped those for my standard shakes.
The main drawback for me, was the total lack of energy, which I have had throughout. I am hoping that once the cals start to increase I can increase my exercise levels, which will also help with further weight loss / fitness. I am very lucky in that I do have a small gym in the garden, exercise bike, bench, light weights, punchbag, rowing machine, etc and I am looking forward to getting back in there asap.
Initially I found the shakes boring, But, in fact I would say that I now actually like the shakes, and I do plan on continuing to use the shakes as part of my ongoing dietary regime. Maybe having one shake a day instead of a meal, or maybe having one day a week where I only have shakes. Not sure yet, but I'll figure it out. Shakes are definitely a good resource to have to help with maintaining (or losing) weight.
So my take from the initial 12 week diet is that it DOES help, it DOES work and ANYONE can do it.
Ongoing, I can say that I am very slightly apprehensive about re-introducing food, as I can see that it would be very easy to eat too much or go back to old habits, so I really want to keep a check on it as much as possible. Tomorrow is Xmas day and I am going to treat myself to an xmas dinner, (I am cooking), and on boxing day I will also be having bubble and squeak to use up the leftovers (one meal per day), but then I will be back on the healthy small meals.
I will continue to update this thread, as I get further down the T2D pathway programme. As although I have now completed the initial 12 week diet, I am still on the full 12 month program and am still being monitored and still have to maintain the low BG and hopefully also lower my cholesterol and BP and stay off the T2D meds long term, so still lots to think about.
Should get the results from a blood test (which I had yesterday) in few days, which I'm hoping will show that my HbA1c has reduced. So fingers crossed for that, but my average BG levels indicate this should be the case.
Happy Christmas everyone.... 😎
rebrascora
Well-Known Member
- Relationship to Diabetes
- Type 1
- Pronouns
- She/Her
Many congratulations on your fantastic achievements so far. It has been really interesting to follow your account of how it has gone for you and I am sure that documenting it like this will provide reassurance, encouragement and inspiration for others setting out on this program. Best of luck for your blood results but I am very confident you will see significant improvement. Hope you enjoy your Christmas dinner tomorrow and find renewed energy as you increase your calories a bit.
7 inches off your waist really is amazing. Well done!
7 inches off your waist really is amazing. Well done!
- Relationship to Diabetes
- Type 1
- Pronouns
- He/Him
Alan44
Moderator
- Relationship to Diabetes
- Type 2
- Pronouns
- He/Him
Hi @pjgtech you have done incredible well and you have been honest with yourself and with us.
In my view, you have been an inspiration to others on the forum, you have shown willpower can produce results and improve your overall health. The weight loss has been beyond belief.
Your next HBA1c results can only be better and maybe better than you think, well I hope so.
If I'm right you have done this without medication which is going to make your next result even more exciting
Well done you and thank you for documenting your journey
Alan 😉
In my view, you have been an inspiration to others on the forum, you have shown willpower can produce results and improve your overall health. The weight loss has been beyond belief.
Your next HBA1c results can only be better and maybe better than you think, well I hope so.
If I'm right you have done this without medication which is going to make your next result even more exciting
Well done you and thank you for documenting your journey
Alan 😉
Yes, very well done. Your HbA1c may be a bit higher than you expect, as they are an average over the last 12 weeks. Albeit weighted to the most recent. It will be lower next time.
I too lacked energy on my real food version of the Newcastle diet until upping my protein.
I too lacked energy on my real food version of the Newcastle diet until upping my protein.
pjgtech
Well-Known Member
- Relationship to Diabetes
- Type 2
Thank you for the kind comments.
Had a slight wobble over Xmas, did have xmas lunch and did have a few "treats" but what the hell, its only once a year and I have something to celebrate.
My weight has gone up by 1.5kg, but I'm back "on the wagon" again now, 1 small meal a day and three shakes per day = 1000cals. Now I've come this far, and having exceeded all my previous targets, I would like to get below 80kg if I can and increase exercise levels, so those are my next two goals for the next few months.
We can do this people..... 😎
Had a slight wobble over Xmas, did have xmas lunch and did have a few "treats" but what the hell, its only once a year and I have something to celebrate.
My weight has gone up by 1.5kg, but I'm back "on the wagon" again now, 1 small meal a day and three shakes per day = 1000cals. Now I've come this far, and having exceeded all my previous targets, I would like to get below 80kg if I can and increase exercise levels, so those are my next two goals for the next few months.
We can do this people..... 😎
To celebrate and sustain your new you, I can thoroughly recommend Jonno Proudfoot's Real Meal Revolution cookbook. It's the only book I know where I like every recipe from start to finish and, what's more, would want to make it.
To save myself some time this review from Amazon UK is spot on:
5.0 out of 5 stars You really do want this one!
Reviewed in the United Kingdom on 9 December 2018Verified Purchase
Firstly do not be put off by the title if you are not familiar with the "Real meal Revolution"...Its not just another book accompanying a blog site. This is a very well presented and substantial cookbook with attractive presentation and lovely photos of every dish I was surprised and pleased at the quality when it arrived. One of those cookbooks you can browse and feast with your eyes. I have been following a keto/low carb diet for some time now and using Yottam Ottenlenghi for low carb delicious inspiration having spent a fortune on keto books that show me how to make low carb versions of muffins and pancakes and food I would never have eaten in the first place.
In these recipes a professional chef really shows us how to take simple low carb foods and prepare and cook them to get the best flavours and get creative with them. Loads of veggie recipes......everything looks uncomplicated and just delicious.
If your looking for a quality book of healthy recipes look no further this will not disappoint.
Just as a side it does not show macros for dishes as this aimed at the person who already embraces LCHF into their life and is no longer counting macros but the ingredients are clear and you could work them out for yourself. The point is all the recipes embrace the low carb principle.
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silver minion
Well-Known Member
- Relationship to Diabetes
- Type 2
- Pronouns
- She/Her
Fabulous results Peter. Along with your other achievements in 2024 you can be very proud of yourself. I am sure your determination will help you achieve your goals this year. Thanks for sharing your journey with us so far.
- Relationship to Diabetes
- Type 1
- Pronouns
- He/Him
pjgtech
Well-Known Member
- Relationship to Diabetes
- Type 2
Quick update:
Week 16 of the 52 week NHS T2D Pathway to Remission program.
Maintaining weight loss.
Waist now down by 8" (20cm)
Now well into the food re-introduction stage.
Currently on two meals a day, plus one TDR shake, plus one snack, total cals recommended at 1200cals per day.
Coping ok with the food re-introduction.
I did put on a slight bit of weight over Xmas, my first day of food re-introduction was actually on Christmas day! So I did have a couple of treats.
But I then lost that little bit of weight and am now stable at around 89/90 kg, but I do want to lose a bit more weight, ideally I want to get down to around 80kg, so more work still to do.
My BG levels are still stable in the 4.5 to 6.5 range, even with going back onto "normal" foods.
I have tested before and after many and various meals, including when eating oats, the odd slice of toast, and a couple of "healthy" takeaways, eg: Chinese (bean sprouts, prawn curry, lemon chicken) and Turkish (meat and salad) and my BG levels have remained stable with no significant spikes, (so far).
Still positive and still determined to lose more weight and stay on the right path. I am eating lots of veg and lots of salads, and am mixing it up a lot with various ingredients so it does not get boring. Luckily I love most veg and salads, so that makes it easy.
I am also trying to slowly up my exercise levels, not helped by the very cold weather, as my small and modest gym is in the garden cabin, so its a bit cold in there. I do have a heater, and once you do a workout it warms up, but its always initially cold! But I am slowly doing more. My previous weight loss was mostly down to diet and not exercise, so I'm hoping more exercise will also help with the planned continuing weight loss. We'll see....
Was very pleased with my recent HbA1c blood test results (38) so I hope to maintain, or even improve on that with the next one. Gotta stay positive, gotta make those long term , sustainable changes. We can do this.... 😎
Week 16 of the 52 week NHS T2D Pathway to Remission program.
Maintaining weight loss.
Waist now down by 8" (20cm)
Now well into the food re-introduction stage.
Currently on two meals a day, plus one TDR shake, plus one snack, total cals recommended at 1200cals per day.
Coping ok with the food re-introduction.
I did put on a slight bit of weight over Xmas, my first day of food re-introduction was actually on Christmas day! So I did have a couple of treats.
But I then lost that little bit of weight and am now stable at around 89/90 kg, but I do want to lose a bit more weight, ideally I want to get down to around 80kg, so more work still to do.
My BG levels are still stable in the 4.5 to 6.5 range, even with going back onto "normal" foods.
I have tested before and after many and various meals, including when eating oats, the odd slice of toast, and a couple of "healthy" takeaways, eg: Chinese (bean sprouts, prawn curry, lemon chicken) and Turkish (meat and salad) and my BG levels have remained stable with no significant spikes, (so far).
Still positive and still determined to lose more weight and stay on the right path. I am eating lots of veg and lots of salads, and am mixing it up a lot with various ingredients so it does not get boring. Luckily I love most veg and salads, so that makes it easy.
I am also trying to slowly up my exercise levels, not helped by the very cold weather, as my small and modest gym is in the garden cabin, so its a bit cold in there. I do have a heater, and once you do a workout it warms up, but its always initially cold! But I am slowly doing more. My previous weight loss was mostly down to diet and not exercise, so I'm hoping more exercise will also help with the planned continuing weight loss. We'll see....
Was very pleased with my recent HbA1c blood test results (38) so I hope to maintain, or even improve on that with the next one. Gotta stay positive, gotta make those long term , sustainable changes. We can do this.... 😎
- Relationship to Diabetes
- Type 1
- Pronouns
- He/Him
Fantastic results @pjgtech - and great to hear that you are tolerating moderate portions of carbs so well as you begin to reintroduce real meals.
Cracking HbA1c result too! Yours is an inspiring and encouraging story, thanks for sharing it. Good luck with the ongoing weight loss