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Thank you for graciously accepting my apology and I’m sure we will be friends
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NHS Low Calorie Diet - Type 2 Remission Programme - Oviva (aka Newcastle)
- Thread starter Kreator
- Start date
Kreator
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Hi All, been a while, but pleased to say I've been maintaining my weight loss and now stand at 60Kg give or take 100grams here & there!
My maintenance calories are around 1800 per day (this includes lot of coffee with milk!) sometimes I eat a little less, sometimes a little more depending if I need the energy or not - Still taking at least 10,000 steps per day (although it's more like 12-13,000 most days!) I find mixed nuts 20g (125 Cals) at a time is just the trick to perk me up if needed...or alternatively a biscuit at around 70 cals
Fasting Blood Sugars still around the 4 mark, although got to a giddy height this morning of 4.5! - I know why...I had a slice of cake a bit later in the evening the night before - was nice too!
A couple of months ago I didn't think I would be able to keep this up...I am and really enjoying my newfound lifestyle!
I'll update as it goes - hope everyone doing ok! 😉
My maintenance calories are around 1800 per day (this includes lot of coffee with milk!) sometimes I eat a little less, sometimes a little more depending if I need the energy or not - Still taking at least 10,000 steps per day (although it's more like 12-13,000 most days!) I find mixed nuts 20g (125 Cals) at a time is just the trick to perk me up if needed...or alternatively a biscuit at around 70 cals
Fasting Blood Sugars still around the 4 mark, although got to a giddy height this morning of 4.5! - I know why...I had a slice of cake a bit later in the evening the night before - was nice too!
A couple of months ago I didn't think I would be able to keep this up...I am and really enjoying my newfound lifestyle!
I'll update as it goes - hope everyone doing ok! 😉
Nayshiftin
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Well done you wow wish I could make my Bmmols go to 4 that is ace .
Hi newbie here eventually plucked up the courage to write…. I am type 2 , overweight and my bloods sugars were high even on maximum metaforin they were 12-18. I started counter weight programme six weeks ago -800 cals a day made up of shakes and soups similar to the programme some of you talked about.
I excercise 6 days a week usually about 50 minutes doing legs , bums and tums, or body pump and spin I have lost some weight 6kgs in total after being on the programme for 6 weeks my weight loss is slow some weeks it’s only a couple of pounds despite the big calorie deficit ( as I would usually eat at lease 2000calories per day) my bloods sugars are also remaining between 10-12 I thought I would have improved by now. My dietician suggested I didn’t excercise for 8 days to see if it made a difference - it didn’t my blood sugars remained at 12 and I didn’t loos any weight that week!
anyone else had this problem ? Or any suggestions to what I am doing wrong ? Thank you
I excercise 6 days a week usually about 50 minutes doing legs , bums and tums, or body pump and spin I have lost some weight 6kgs in total after being on the programme for 6 weeks my weight loss is slow some weeks it’s only a couple of pounds despite the big calorie deficit ( as I would usually eat at lease 2000calories per day) my bloods sugars are also remaining between 10-12 I thought I would have improved by now. My dietician suggested I didn’t excercise for 8 days to see if it made a difference - it didn’t my blood sugars remained at 12 and I didn’t loos any weight that week!
anyone else had this problem ? Or any suggestions to what I am doing wrong ? Thank you
Nayshiftin
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I am not on such a low diet but I reckon I do as much exercise. My blood sugars are not as high and not on meds so cannot compare . Except for nothing shifts my weight. What I did do was finger prick to see what changed me . If I do not drink it goes up more than if I drink . Not alcohol just coffee tea water. Carbs on their own are bad so like if I have say toast n butter that’s no good. If I put say peanut butter or cheese n apple it’s good. Again balance that pasta meal I used to have half plate now no more than size of my fist and not layered too high. Same with meat I’d not have hubby had I’d have sauce now I force a fist size of meat into me. I try to have three meals a day and not eat between meals and have protein each meal . An egg , yoghurt or lentils if I do not want meat . There is lots to have . I also don’t eat after 7 pm snd before 7 am so you get a twelve hour break between meals . It was hard to start with big grazing made sugar worse. One nurse said to me you have too much sugar in your blood and insulin is plenty too but it’s not working so it’s like we have many doors needing opened to key sugar through but each insulin key is not quite right so the doors stay shut not allowing the sugar to escape . So we need to give it time. Weight is one factor in measuring your fitness but getting fit lowering you HbA1c makes us feel better . So try snd focus on those and weigh once a month. It’s hard but you can and will get there.
Kreator
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Hi, and welcome!
Congrats on 6Kg weight loss, that's a great start, keep going, and the rewards will come...
For me, while being on 800 Cals for 12 weeks, I was told NOT to exercise - I didn't, and some weeks I'd lose more than other weeks...it's just the way it goes - The most I lost in one week was 1.6kg's - the least 0.3Kg's - the important thing is to keep going - break it down into chunks - so at 6 weeks, think I can do 9, then once you're at 9, there's only 3 weeks left so may as well carry on and complete the 12 weeks...
The important thing is to take it week by week, each week no matter what the weigh-in, keep going...it's long term you're after, not a quick fix remember 😉
My blood sugar levels improved a lot after the first week, but everyone is different (Bear in mind though that this is Fasting Blood Sugar levels not 2 hours after a shake...) and some people will take longer to adjust, but it will improve so long as you stick with it (not everyone achieves Remission, but everyone sees a benefit one way or the other)
All I can say is, you're doing a great job so far, keep in there, and over time the rewards will come 😉
Kreator
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FYI - I was on full Metformin dose also for 3 years - If I'm honest, it didn't really make much of a difference for me throughout - I tried to find out how much it is likely to reduce Blood Sugar Levels, and I've only seen one dietitian mention 1% reduction, so I'm not surprised - But...Metformin halts excess Blood Sugar Production by the Liver so must have some impact - Also, for this NHS Pilot, I has to stop ALL Metformin - it was a condition of the Pilot...
...Still no Metformin now, and no Statins either...
...But...I do now eat well, and do at least 10,000 steps a day - which is sooo much better than taking tablets (or remember to!) each morning and evening...
Kreator
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Been a while, but there hasn't really been much to say...
...I've just been doing what I've been doing, and it's still working!
Latest HbA1c is 35 - as of 15th December - Previous was 37 in September, so I must be doing something right!
My weight has stablised between 59Kg - 60Kg, and I feel more and more healthy with each day that passes
Even with the how cold it is at the moment, if I don't look like I'll reach my 10,000 step goal, I'll go for a walk - and lately, I've started to jog while I'm out (a little!) - one step at a time!
Fasting Blood Sugar levels remain around 4 - mostly 3.8, 3.9 etc, so I'm really pleased with that also
Xmas coming up, so plan to relax a little and enjoy the time I have away from work - still plan on being slightly mindful around food over the next few days, but plan on enjoying it too! - it is xmas after all!!
Hope everyone is ok, and hope you all enjoy your holidays 🙂
...I've just been doing what I've been doing, and it's still working!
Latest HbA1c is 35 - as of 15th December - Previous was 37 in September, so I must be doing something right!
My weight has stablised between 59Kg - 60Kg, and I feel more and more healthy with each day that passes
Even with the how cold it is at the moment, if I don't look like I'll reach my 10,000 step goal, I'll go for a walk - and lately, I've started to jog while I'm out (a little!) - one step at a time!
Fasting Blood Sugar levels remain around 4 - mostly 3.8, 3.9 etc, so I'm really pleased with that also
Xmas coming up, so plan to relax a little and enjoy the time I have away from work - still plan on being slightly mindful around food over the next few days, but plan on enjoying it too! - it is xmas after all!!
Hope everyone is ok, and hope you all enjoy your holidays 🙂
Nayshiftin
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Welll done
D
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A brilliant result.
Have a great christmas.
Weekender
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Hi Ange8 - sorry for the late contribution. Well done for joining the forum and losing 6kg. You are on the right path 🙂
One of the most important things I learned during my journey from T2 diabetes to remission is that exercise is very unlikely to result in weight loss over time. You can about read about Herman Pontzer's research in this article Article Link
“Our metabolic engines were not crafted by millions of years of evolution to guarantee a beach-ready bikini body, but rather, our metabolism has been primed “to pack on more fat than any other ape.” What’s more, our metabolism responds to changes in exercise and diet in ways that thwart our efforts to shed pounds. . . . If we want to lose weight, we must eat fewer calories than we burn. It really comes down to that.
Like @Kreator, I did the Newcastle 800 calorie shakes based diet, and lost 22kg (101 to 79kg) back in May / June this and this fixed my blood sugars.
Since then I've dramatically cut down on beer, avoid bread and other carbs
I'm doing a lot more exercise - 3 x 5k runs and 2 x weights in the gym every week.
However in the last 4 weeks my weight has crept up to 81.5kg, and this all down to snacking in the evening (Nuts, cheese and crackers etc) and this is because I have been giving myself a 'pass' because I've been to the gym or gone for a run.
Even thought I have read the research and Herman Pontzer's book, the idea that I can eat more because I've exercised is a hard one to shift. After xmas, I will need to reassert some control. Exercise has loads of benefits but:
If we want to lose weight, we must eat fewer calories than we burn. It really comes down to that.
The good news is my blood sugars are still fine, it's just my belly is growing :-(
D
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You are right on the benefits of exercise.
lncreasing muscle mass, so there is less fat, more muscle. And it also helps with insulin resistance, as the muscles become more able to use the glucose in your body more easily.
I hope lockdown doesn't mess it up in the New Year.
Weekender
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Thanks @travellor , I should have pointed out that my blood sugars are probably improving because of the resistance weight training. My blood sugars were deteriorating several weeks after I lost 22kg (a proportion of which was muscle) which is what prompted me to go to the gym. Now, even though I'm gaining weight (some of which might be muscle) my blood sugars are improving / stable
Eddy Edson
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A really interesting area of research, arising partly from Pontzer's work, is looking at exactly why a fairly large amount of regular exercise can be crucial for maintaining weight loss (not so much for losing it in the first place).
Fascinating thread from the great Kevin Hall:
With weight loss, appetite generally increases, as yr bod tries to get the weight back. Added to that, with weight loss, basal energy expenditure reduces. So weight loss => increased appetite + reduced energy expenditure => no surprise that sustaining weight loss can be really dififcult.
Regular exercise => even more reduced basal energy expenditure, beyond what would be expected from any weight loss (Pontzer's work). So at first sight, it doesn't look like exercise is going to be the answer to sustaining weight loss: you increase the amount of energy expended from exercise, but that gets balanced by the reduction in basal expenditure, as your bod tries to preserve the status quo.
But what seems to happen is this non-intuitive effect: regular exercise => reduced appetite (Hall's work). In other words, the reason why regular exercise is crucial for weight loss maintenance is not so much because it increases total expenditure, but because it acts on the feedback system to reduce energy intake.
Just speculation from Hall at the moment, focus for new experiments.
D
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It's interesting, I find the same.
I thought it was the "boredom" effect for me, if I go to the gym, I get away from the fridge, so can't be tempted to to nibble!
Kreator
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I'd concur with this - I don't feel 'hungry' between meals - I was wondering why I don't feel the need to 'snack' possibly this is why...
Only time will tellI suppose!
Yep this also - instead of running to the fridge, run out the door for a walk!
Kreator
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Hi All,
Hope everyone had a great break!
So, for me - yep I put a little weight on during the festive period, but found myself not wanting to really stuff myself silly, so instead ate mindfully but without restriction and really enjoyed myself!
I put on just over 1Kg in weight so up to 61Kg, and spent the last couple of weeks settling back into the 'new normal' with a slight twist - I'm no longer counting calories like I was - I'm beginning to know roughly how many calories are in a certain meal without really counting each calorie - which to be honest is where I need to be to be able to get on with life and not be so concerned about what I eat!
To get the weight back down, all I did was cut back a little a lunchtime - and generally still no snacking! - I'm also jogging more with my walks now - I'm kind of doing the 'Coach to 5k' without the App - I'm doing this in my own time...
Fasting Blood sugar's still remain stable at around 4.0 - I wonder as well if this is partly down to my own sub-conconcious choice not to eat after 7pm - this isn't a hard rule, more of a general one - if it's 7.15 it's not going to matter, but 9.15 is a no food zone lol!
I guess to sum up, I eat around 2000 Calories a day - and vary each day with what that is - apart from Breakfast - Whole Rolled Oats with different choices of fruit etc...
And as I'm now in Remission, I even had a Banana after lunch last week, and I can confirm, it didn't have any effect other than satisfy my hunger!
I still have much more to learn I'm sure, but I feel like I've now broken the chain and have my rhythm with it all - including the 10,000 steps a day
I'll update again soon!
Hope everyone had a great break!
So, for me - yep I put a little weight on during the festive period, but found myself not wanting to really stuff myself silly, so instead ate mindfully but without restriction and really enjoyed myself!
I put on just over 1Kg in weight so up to 61Kg, and spent the last couple of weeks settling back into the 'new normal' with a slight twist - I'm no longer counting calories like I was - I'm beginning to know roughly how many calories are in a certain meal without really counting each calorie - which to be honest is where I need to be to be able to get on with life and not be so concerned about what I eat!
To get the weight back down, all I did was cut back a little a lunchtime - and generally still no snacking! - I'm also jogging more with my walks now - I'm kind of doing the 'Coach to 5k' without the App - I'm doing this in my own time...
Fasting Blood sugar's still remain stable at around 4.0 - I wonder as well if this is partly down to my own sub-conconcious choice not to eat after 7pm - this isn't a hard rule, more of a general one - if it's 7.15 it's not going to matter, but 9.15 is a no food zone lol!
I guess to sum up, I eat around 2000 Calories a day - and vary each day with what that is - apart from Breakfast - Whole Rolled Oats with different choices of fruit etc...
And as I'm now in Remission, I even had a Banana after lunch last week, and I can confirm, it didn't have any effect other than satisfy my hunger!
I still have much more to learn I'm sure, but I feel like I've now broken the chain and have my rhythm with it all - including the 10,000 steps a day
I'll update again soon!
D
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Congratulations.
Excellent news.
Excellent news.
Weekender
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Sounds great. I admire your 'no snacks after 7pm' I am not on top of my evening TV snacking at all