Starting to lose weight

[MrBuzz]

Hi all,

I was diagnosed with type 2 diabetes a couple of days ago. I’ve been put on metformin and advised to lose some weight and cut back on carbs.

I’ve focussed on making sure calories are in check and making better carb choices like wholemeal bread over white and having smaller portions. After days I’d lost a couple of lbs so getting something better.

A lot of the advice I’ve seen here is to follow a low carb diet (around 130g of carbs a day). I’ve only had one appointment at the doctors and they didn’t suggest this, just to cut back on carbs.

Am I best to do the low carb diet in full? And if I do, how long do I do that for?

 

[Leadinglights]

Hi all,

I was diagnosed with type 2 diabetes a couple of days ago. I’ve been put on metformin and advised to lose some weight and cut back on carbs.

I’ve focussed on making sure calories are in check and making better carb choices like wholemeal bread over white and having smaller portions. After days I’d lost a couple of lbs so getting something better.

A lot of the advice I’ve seen here is to follow a low carb diet (around 130g of carbs a day). I’ve only had one appointment at the doctors and they didn’t suggest this, just to cut back on carbs.

Am I best to do the low carb diet in full? And if I do, how long do I do that for?

Unfortunately there are just as many carbs in the brown version of foods like bread, pasta. rice but for some people they break down more slowly.
It is a shame that the NHS in general hasn't caught up with the more recent thinking that reduction in carb is a successful approach, if you read the introduction in this link https://lowcarbfreshwell.com/ that will give an explanation for the reason the surgery developed the program.
I'm afraid that once you have a diagnosis unless you are very lucky those dietary changes are for life and have to become your new way of eating.
There are of course very low calorie options or Shakes based regimes which give a kick start but there is then the transition to a more sustainable regime.
People tend to opt for one approach or the other rather than try to keep low carb and low calorie.
I personally think that the low carb way and it can't be half hearted. If you have had a very high carb diet then it can be a good idea to reduce your carb intake over a few week, so cut down by one third for a week then another third until you get to the 130g per day, gentler on your eyes and nerves.

 

[bazp310]

Same boat and timing
Finding the app My fitness pal an absolute gem
I’ve pumped in a daily new target of 125 carbs and based on wishing to lose 2 stone , 2000 cal ( I’m a male)
Early days but I’ve shed 6 lbs , using my carb allowance to have approx 15 units of alcohol ( my pre diabetes average was 50 a week ) and limiting my potato , rice and bread to effectively 2 meals a week assuming one has 21 meals
I feel that app gives you some form of decision making so I did have a bacon bap and a large glass of wine today but still came in under 120 carbs for the day

 

[Leadinglights]

Same boat and timing
Finding the app My fitness pal an absolute gem
I’ve pumped in a daily new target of 125 carbs and based on wishing to lose 2 stone , 2000 cal ( I’m a male)
Early days but I’ve shed 6 lbs , using my carb allowance to have approx 15 units of alcohol ( my pre diabetes average was 50 a week ) and limiting my potato , rice and bread to effectively 2 meals a week assuming one has 21 meals
I feel that app gives you some form of decision making so I did have a bacon bap and a large glass of wine today but still came in under 120 carbs for the day

What many people find it is the distribution of your carb intake in the day as people are more sensitive to carb in the morning so tend to have a low carb breakfast. Those who decide that testing at home is a valuable tool to help will test before they eat and after 2 hours and are looking for no more than a 2-3mmol/l increase in their reading if it is then that meal was too carb heavy for them to tolerate. As blood glucose starts to come down the a 2hr post meal reading of no more than 8-8.5mmol/l is what they aim as well as a pre meal reading of 4-7mmol/l.
So it is really what you can tolerate for that meal that is important.
I do go as low as approx 70g carbs per day (not that I am suggesting you do that) but I tend to have 15-20g for breakfast and lunch and 25g for dinner, the rest drinks. That is rather than 2 really low carb meals and 1 with lots as that would push me up to more than 8mmol/l for that meal so that excess glucose would be sticking to my red blood cells.

 

[Martin.A]

Am I best to do the low carb diet in full? And if I do, how long do I do that for?

I went low carb after diagnosis and my BG was back in normal range after 5 months. I've continued with low carb but it took me a while to work out a sustainable low carb diet that I felt I could live with. I didn't get on with Metformin so was more than happy when my DN told me I could stop taking it.

 

[bazp310]

What many people find it is the distribution of your carb intake in the day as people are more sensitive to carb in the morning so tend to have a low carb breakfast. Those who decide that testing at home is a valuable tool to help will test before they eat and after 2 hours and are looking for no more than a 2-3mmol/l increase in their reading if it is then that meal was too carb heavy for them to tolerate. As blood glucose starts to come down the a 2hr post meal reading of no more than 8-8.5mmol/l is what they aim as well as a pre meal reading of 4-7mmol/l.
So it is really what you can tolerate for that meal that is important.
I do go as low as approx 70g carbs per day (not that I am suggesting you do that) but I tend to have 15-20g for breakfast and lunch and 25g for dinner, the rest drinks. That is rather than 2 really low carb meals and 1 with lots as that would push me up to more than 8mmol/l for that meal so that excess glucose would be sticking to my red blood cells.

That’s interesting feedback to a newbie as Im looking it it purely as “credit” to distribute and right now would be likely to leave carbs in the bank to use on a meal with 1 or 2 beers or some wine - you’re alluding to the fact that if you save up the credits and test that you’re body might not react well to that ?

 

[MrBuzz]

Same boat and timing
Finding the app My fitness pal an absolute gem
I’ve pumped in a daily new target of 125 carbs and based on wishing to lose 2 stone , 2000 cal ( I’m a male)
Early days but I’ve shed 6 lbs , using my carb allowance to have approx 15 units of alcohol ( my pre diabetes average was 50 a week ) and limiting my potato , rice and bread to effectively 2 meals a week assuming one has 21 meals
I feel that app gives you some form of decision making so I did have a bacon bap and a large glass of wine today but still came in under 120 carbs for the day

Well done on a good start to your weight loss. I think I’m looking to lose around 3 stone myself.
I was surprised to find out how much carbs are in real ale (up to about 20g per pint) so think I’ll need to cut back on this as would previously have 4 or 5 over a weekend.
I’m using MyFitnessPal too, whilst I wouldn’t really consider it a pal, it is helpful. Today I’ve been down to 150g of carbs which wasn’t easy, but predominately meant no snacking and making some reasonably informed decisions. I think I can probably make it easier as there were a few times of feeling particularly hungry.

 

[Leadinglights]

That’s interesting feedback to a newbie as Im looking it it purely as “credit” to distribute and right now would be likely to leave carbs in the bank to use on a meal with 1 or 2 beers or some wine - you’re alluding to the fact that if you save up the credits and test that you’re body might not react well to that ?

The only real way you will know if you are tolerating the carbs in your meals is to do some strategic testing with a home blood glucose monitor, inexpensive ones can be bought on line. The GlucoNavii or TEE2 are ones with the cheaper test strips. You will find that many find that has been key in managing to reduce their blood glucose, not only does it tell you what foods are not wise to eat or where you need to reduce the portion of the high carb component but it will also tell you what foods and drinks are fine.
Incidentally wine or spirits with diet mixers are better options than beer or cider.

 

[MrPixels]

Hi all,

I was diagnosed with type 2 diabetes a couple of days ago. I’ve been put on metformin and advised to lose some weight and cut back on carbs.

I’ve focussed on making sure calories are in check and making better carb choices like wholemeal bread over white and having smaller portions. After days I’d lost a couple of lbs so getting something better.

A lot of the advice I’ve seen here is to follow a low carb diet (around 130g of carbs a day). I’ve only had one appointment at the doctors and they didn’t suggest this, just to cut back on carbs.

Am I best to do the low carb diet in full? And if I do, how long do I do that for?

Unfortunately changes you make will inevitably need to be for life now.

 

[MrBuzz]

Unfortunately changes you make will inevitably need to be for life now.

That’s what I thought. Just a little bit of me hoping it might not be. I guess I need to relearn what foods go together as I struggle to imagine a meal without half the plate being carbs!

 

[Leadinglights]

That’s what I thought. Just a little bit of me hoping it might not be. I guess I need to relearn what foods go together as I struggle to imagine a meal without half the plate being carbs!

You soon will and will no longer miss them as there are far more tasty alternatives. Think of your plate as being no more than one quarter carbs.

 

[Drummer]

That’s what I thought. Just a little bit of me hoping it might not be. I guess I need to relearn what foods go together as I struggle to imagine a meal without half the plate being carbs!

Try steak, mushrooms and either mashed swede or cauliflower.
If you don't like the flavour of the swede or cauliflower then cooking in a larger than usual amount of water, or changing the cooking water for the last 1/3rd of the time should reduce the taste. I cook swede in a pressure cooker to save gas and make it mashable.

 

[MrBuzz]

Try steak, mushrooms and either mashed swede or cauliflower.
If you don't like the flavour of the swede or cauliflower then cooking in a larger than usual amount of water, or changing the cooking water for the last 1/3rd of the time should reduce the taste. I cook swede in a pressure cooker to save gas and make it mashable.

That's as good tip around the swede and cauliflower mash. I did slimming world a few years ago and they always suggested carrot and swede mash, but I've read that carrots aren't such a good option as a diabetic. I might do some experimenting with the BG meter and see the impact different things have.

 

[debinfrance]

I would say check out ways of prepping veg that make them more palatable. Roasted in oil with herbs is a good way of getting more tasty veg in your diet. Same with salad, make a nice dressing and its surprising how nice a salad with some protein can be. Its a bit more effort so planning is everything but you might find you like these things more than you thought. Good luck with your efforts.

In answer to your original question, I followed a 12 week low carb regime ( aiming between 65 and 130 g a day) which was part of a university trial. It was enough to take me out of ’pre-diabetic’ and I lost about 9lbs, which was more than enough for me at the time. You will find dropping carbs may give you a big weightloss week 1 but don’t be surprised if your losses settle to a healthy 1vto 2 lb a week.