Tips for a newcomer making lifestyle changes

[Drummer]

As you will have read, the two pieces of fruit a day are not a good idea without careful checking that you can cope - the concept of 'good carbs' or low GI is not one which pans out when scrutinised for many people.
Many people like the cauliflower cheese I make - it is steamed cauliflower - I have it frozen for easy prep - then I put it into a warmed dish cover with cream cheese, then I like grated Red Leicester, and some people add stronger cheese over the top, and maybe paprika or some herbs - then place in a warm oven until the cheese just starts to go golden. Let it cool as it is likely to be very hot inside.

 

[Teenpaini]

Not sure how to post a pic but the pot is about an inch deep and maybe 2.5 inches square. Personally I would ditch the carrot and switch for celery or cheese, be careful with fruit, avoid grapes, bananas or anything tropical as they are highest in natural sugar, try a few blueberries or strawberries, many find these work, especially with some full fat Greek yoghurt (the full fat is used instead of carbs for energy so weight isn’t an issue). Small apples work for me but only 2 a day max. Try also making a pastry free quiche, with bacon, peppers and a little tomato, I often use this for a quick lunch instead of my Livlife sandwich. Another good meal with the cooler weather is to make a shepherds pie but instead of potato topping, mash cauliflower with a splash of whole grain mustard and top with cheese....yummy! Cauliflower is SO versatile, replacing rice or potatoes in any meal and of course cauliflower cheese but don’t make the sauce with the usual flour base, use cream cheese and grated cheese. Last night I made chicken with loads of mushrooms, a little red pepper and then used about half a cup of dry white wine and double cream to make a sauce....it was amazing! I’ve found that going low carb/high fat means I can’t eat as much as I used to as I get full quicker.

Thanks CathyB. The carrots have now been put away, and switching to cheese. Bought a bunch of halloumi from Aldi, and grilled them for easy snacking. Not a fan of celery (though my wife loves it), but am being mindful about fruit. Have given up grapes (my fav fruit!) and bananas already, and mostly eat only apples and peaches...but will try to cut down on these as well.

Great ideas on the recipes too; will give it a go soon. Thanks again so much.

Quick question: Is hummus ok, by the way? I saw that chickpeas are v high carb (100g = 60g carb, compared to 30g for white rice!) so maybe they are not ok...but I had been told to snack on carrot and hummus, and since carrot seems tricky, I am now worrying about hummus too...

 

[Teenpaini]

Hi. I get the Bare Naked Noodles from Sainsburys Online. I avoid the flavoured packs, just get plain and add my own toppings (check out my Naked Noodle Salad, which is loads of roasted veggies, tomato pulp and a dash of reduced sugar sweet chilli sauce). But there are also Boodles (butternut squash noodles) or Courgetti (a bit more obvious). You can make lasagne with butternut squash sheets. Or similarly a Moussaka type dish with minced lamb and sliced aubergines. There are various recipes here for a white sauce, which I flavour with mustard powder. I too stick to a couple of small portions of fruit - 30 gm blueberries with my porridge, and 80gm frozen fruit with 0% Greek yogurt as a snack. I stopped weighing daily as I can vary by a couple of pounds a day, now just weigh once a week. I'm going through a starving stage for the past couple of days and drowning it in water! But my NC calorie limit is rock bottom even though I have so much to lose and have upped my activity - how I envy those with higher limits.

Hi Felinia,

Thanks for the great tips! I am going to go find these Naked Noodle options tomorrow 🙂! Good luck with your regimen, and hope it all goes very well!

 

[Teenpaini]

As you will have read, the two pieces of fruit a day are not a good idea without careful checking that you can cope - the concept of 'good carbs' or low GI is not one which pans out when scrutinised for many people.
Many people like the cauliflower cheese I make - it is steamed cauliflower - I have it frozen for easy prep - then I put it into a warmed dish cover with cream cheese, then I like grated Red Leicester, and some people add stronger cheese over the top, and maybe paprika or some herbs - then place in a warm oven until the cheese just starts to go golden. Let it cool as it is likely to be very hot inside.

Cauliflower clearly seems to be the theme of the posts today 🙂! I am definitely going to give this a go this week. Really glad to have all these new options, and looking forward to trying them!

 

[Teenpaini]

I will get my blood test results tomorrow, and this is the first test since I was diagnosed. I am both nervous and excited.

 

[SueEK]

I will get my blood test results tomorrow, and this is the first test since I was diagnosed. I am both nervous and excited.

Good luck with your results, please let us know how you get on. Remember to write down any questions you have before you go as it’s so easy to forget. Sue x

 

[rebrascora]

Yes hummus is quite high in carbs so limit the amount you eat. Also surprisingly halloumi is much higher in carbs than normal cheese, so you might be better selecting a nice mature cheddar or a good blue stilton if you like that sort of thing..... I have developed a taste for blue cheese since I changed my diet and cut out all the sweet stuff.
Lidl do large packs of unsalted nuts (mixed or individual types like brazils or pecans.... brazils seem to be the lowest carb and I find them very satisfying.... for not a lot of money. I had some of @Drummer 's recipe cauliflower cheese last night with some high meat content pork, lemon and fennel sausages, with cabbage and leeks done in cream cheese instead of white sauce too.... it was yum! My brother in law makes me a gorgeous chunky ratatouille called "Posh Veg" from Mary Berry's recipe book which is baked with gruyere cheese on top and that is heavenly just on it's own or as an accompaniment to steak or chicken.
The Nut Bars in Aldi as mentioned by someone else are very nice for an occasional sweet treat but if you don't crave sweet things then you are just as well having a few salted peanuts or a carrot... it is really all about keeping track of the amount of carbs you are consuming in a day setting yourself a rough limit and adjusting that where necessary to reduce your HbA1c.
Because you are not providing your body with easily digested energy in the form of carbs, it will burn off some of your body fat to compensate. Once your BMI comes into the normal range then you will need to increase your fat intake to provide energy and stabilise your weight which is when a low carb diet becomes long term sustainable/enjoyable but whilst you are wanting to lose weight, it helps to keep fat intake moderate to low. Often you will find that low fat products are higher in carbs, and not only because they have added sugar to make them taste good but because the fat that has been removed has no carbs in it, so what is left has a higher carb content.... in this respect, full fat milk has less carbs than skimmed and creamy natural Greek yoghurt has less carbs than Fat Free natural Greek yoghurt.
Olives make a good snack if you like them or can develop a taste for them, or mushrooms/cucumber/celery sticks with a sour cream and chive or salsa dip... look for healthy fresh options rather than the jar convenience stuff... or cheese or nuts or perhaps you could try some of that Jerky dried beef snack if you want something savoury to chew on. I also occasionally treat myself to a packet of pork scratchings.

 

[Teenpaini]

Good luck with your results, please let us know how you get on. Remember to write down any questions you have before you go as it’s so easy to forget. Sue x

Thanks Sue. Had my appointment, and my level has come down to 5.8! I am absolutely thrilled, as the "normal" range is apparently 4-5.9. Obviously on the high end of normal, but that it has come down from 7.1 to 5.8 in just under three months feels really great. For reference, I had been told to aim to get it down to 6.8 or something when I was diagnosed.

I still have work to do, and I intend to keep up this low carb, no sugar regime for a while until I am solidly in the middle of the normal range. But I do feel a bit more relaxed now about the occassional carb meal. I hope to get to a place where I can have a somewhat normal eating habit without reaching the high/abnormal territory for blood glucose level again, but I think that will take me a bit longer.

I just wanted to say that, since I have only told my partner about this, I did not have anyone else to share this with, but since the moment I got the news, I have been eager to share it with you fantastic people here. Thank you so much for all your help, and I am so grateful that this community exists and is so giving.

 

[Teenpaini]

Yes hummus is quite high in carbs so limit the amount you eat. Also surprisingly halloumi is much higher in carbs than normal cheese, so you might be better selecting a nice mature cheddar or a good blue stilton if you like that sort of thing..... I have developed a taste for blue cheese since I changed my diet and cut out all the sweet stuff.
Lidl do large packs of unsalted nuts (mixed or individual types like brazils or pecans.... brazils seem to be the lowest carb and I find them very satisfying.... for not a lot of money. I had some of @Drummer 's recipe cauliflower cheese last night with some high meat content pork, lemon and fennel sausages, with cabbage and leeks done in cream cheese instead of white sauce too.... it was yum! My brother in law makes me a gorgeous chunky ratatouille called "Posh Veg" from Mary Berry's recipe book which is baked with gruyere cheese on top and that is heavenly just on it's own or as an accompaniment to steak or chicken.
The Nut Bars in Aldi as mentioned by someone else are very nice for an occasional sweet treat but if you don't crave sweet things then you are just as well having a few salted peanuts or a carrot... it is really all about keeping track of the amount of carbs you are consuming in a day setting yourself a rough limit and adjusting that where necessary to reduce your HbA1c.
Because you are not providing your body with easily digested energy in the form of carbs, it will burn off some of your body fat to compensate. Once your BMI comes into the normal range then you will need to increase your fat intake to provide energy and stabilise your weight which is when a low carb diet becomes long term sustainable/enjoyable but whilst you are wanting to lose weight, it helps to keep fat intake moderate to low. Often you will find that low fat products are higher in carbs, and not only because they have added sugar to make them taste good but because the fat that has been removed has no carbs in it, so what is left has a higher carb content.... in this respect, full fat milk has less carbs than skimmed and creamy natural Greek yoghurt has less carbs than Fat Free natural Greek yoghurt.
Olives make a good snack if you like them or can develop a taste for them, or mushrooms/cucumber/celery sticks with a sour cream and chive or salsa dip... look for healthy fresh options rather than the jar convenience stuff... or cheese or nuts or perhaps you could try some of that Jerky dried beef snack if you want something savoury to chew on. I also occasionally treat myself to a packet of pork scratchings.

Thanks Barbara. Some excellent suggestions, and I will be sure to head to Lidl and find these nuts. They are quite expensive, nut packets, especially in Sains/Tesco, but I am hoping Aldi and Lidl will be more reasonable.

With Halloumi, it was showing 2.9g of carb for 100g...so I am hoping it's fine. Next time, I will compare all the varieties and try some lower carb options if there are any.

I can normally avoid sugar/cake/brownies. The only time giving something up hard has been when we have been at dinner and someone brings a delicious slice of cake or hot brownies...so far, I have just avoided having any, but I am hoping that once I am firmly in the "normal" range, I can indulge in these every once in a while. For now, I have been more determined to get back to normal levels, so have found a way to turn away from these...

 

[Drummer]

I buy almonds from the bakery section of Lidl as they are cheaper than from the other side of the shelving - though this weekend they had an offer on, so it is worth checking all sections before deciding which to buy.
I have found that the longer I avoid the stodge the less attractive it becomes. Having tasted a few small bits recently I really do not find sugar and starch all that much of a treat even knowing that I could manage to eat some without a spike. I find myself thinking 'why would I want that' or even retching a bit at the super sweetness.

 

[rebrascora]

It seems that there are 3 sections in Lidl with nuts.... the salted/roasted are in the crisps and snacks aisle, there is a selection of whole, ground or chopped in the bakery section and there are whole nuts in the dried fruits and seeds section where the dried apricots and prunes are. It is the ones in the latter section which I get. They are 200g bags and they are between £1.50 and £2 as far as I remember... some were on special last week.
Seeds are also good, so it is worth trying pumpkin and/or sunflower seeds sprinkled into/onto a variety of dishes both sweet and savoury.

 

[Felinia]

Thanks Sue. Had my appointment, and my level has come down to 5.8! I am absolutely thrilled, as the "normal" range is apparently 4-5.9. Obviously on the high end of normal, but that it has come down from 7.1 to 5.8 in just under three months feels really great. For reference, I had been told to aim to get it down to 6.8 or something when I was diagnosed.

I still have work to do, and I intend to keep up this low carb, no sugar regime for a while until I am solidly in the middle of the normal range. But I do feel a bit more relaxed now about the occassional carb meal. I hope to get to a place where I can have a somewhat normal eating habit without reaching the high/abnormal territory for blood glucose level again, but I think that will take me a bit longer.

I just wanted to say that, since I have only told my partner about this, I did not have anyone else to share this with, but since the moment I got the news, I have been eager to share it with you fantastic people here. Thank you so much for all your help, and I am so grateful that this community exists and is so giving.

Many congratulations on a great result. You obviously worked very hard for it! I have my tests in mid-November and hope to join you on the success path. Been struggling with cravings a bit this week, but I don't let a slip de-rail me, just get back to counting the next day. I've upped the Aquafit to 3 times a week - even taken out a membership and ordered a new costume!

 

[SueEK]

Thanks Sue. Had my appointment, and my level has come down to 5.8! I am absolutely thrilled, as the "normal" range is apparently 4-5.9. Obviously on the high end of normal, but that it has come down from 7.1 to 5.8 in just under three months feels really great. For reference, I had been told to aim to get it down to 6.8 or something when I was diagnosed.

I still have work to do, and I intend to keep up this low carb, no sugar regime for a while until I am solidly in the middle of the normal range. But I do feel a bit more relaxed now about the occassional carb meal. I hope to get to a place where I can have a somewhat normal eating habit without reaching the high/abnormal territory for blood glucose level again, but I think that will take me a bit longer.

I just wanted to say that, since I have only told my partner about this, I did not have anyone else to share this with, but since the moment I got the news, I have been eager to share it with you fantastic people here. Thank you so much for all your help, and I am so grateful that this community exists and is so giving.

Very very well done, it’s such a good feeling when we have achieved what we wanted to through our efforts. The occasional treat is well deserved but remember how hard you worked to get there. As @Drummer says the longer we go without certain things the easier it is to say no.
Sadly we need to keep this up but you have proved to yourself that it can be done successfully. Like you I found the advice and support from this forum invaluable and still do. Once again @Teenpaini well done to you xx

 

[Teenpaini]

I buy almonds from the bakery section of Lidl as they are cheaper than from the other side of the shelving - though this weekend they had an offer on, so it is worth checking all sections before deciding which to buy.
I have found that the longer I avoid the stodge the less attractive it becomes. Having tasted a few small bits recently I really do not find sugar and starch all that much of a treat even knowing that I could manage to eat some without a spike. I find myself thinking 'why would I want that' or even retching a bit at the super sweetness.

Great tips, and very useful to know. Thanks Drummer, and hope your recovery is going well.

 

[Teenpaini]

It seems that there are 3 sections in Lidl with nuts.... the salted/roasted are in the crisps and snacks aisle, there is a selection of whole, ground or chopped in the bakery section and there are whole nuts in the dried fruits and seeds section where the dried apricots and prunes are. It is the ones in the latter section which I get. They are 200g bags and they are between £1.50 and £2 as far as I remember... some were on special last week.
Seeds are also good, so it is worth trying pumpkin and/or sunflower seeds sprinkled into/onto a variety of dishes both sweet and savoury.

Excellent, thanks Barbara.

 

[Teenpaini]

Many congratulations on a great result. You obviously worked very hard for it! I have my tests in mid-November and hope to join you on the success path. Been struggling with cravings a bit this week, but I don't let a slip de-rail me, just get back to counting the next day. I've upped the Aquafit to 3 times a week - even taken out a membership and ordered a new costume!

Thanks Felinia. Yes, very difficult, but the results are rewarding, so keep going. Keep us posted on how you are doing, and hope it goes well!

 

[Teenpaini]

Very very well done, it’s such a good feeling when we have achieved what we wanted to through our efforts. The occasional treat is well deserved but remember how hard you worked to get there. As @Drummer says the longer we go without certain things the easier it is to say no.
Sadly we need to keep this up but you have proved to yourself that it can be done successfully. Like you I found the advice and support from this forum invaluable and still do. Once again @Teenpaini well done to you xx

Thanks Sue; really appreciate the support! You are right that anything we eat, we have to account for the next day....so best to be safe...

 

[Teenpaini]

Hi all,
I have been away but wanted to come back to provide a quick update. I had my second follow up blood test last week, and got 5.7. This means I am in normal range again, and do not need to have follow ups.

I have continued to be very careful about what I eat, including not eating most carbs (rice, bread, noodles, pasta, etc.) and no sugar. I was a tiny bit more lenient in the last three months than the first three, but still mostly very good. I had lost 10 kg in the first three months, and have lost 6 more kg in these three months. Despite this, although still well within the "good" range, I was surprised that my reading only decreased from 5.8 to 5.7 during the last three months. I had intended to eat a bit more carbs but also especially have some sugar (cake, brownies, etc.), even if in moderation. But I am worried that my count will go up and over 6.1 again if I have anything at all, as so much weight loss still did not lead to any decrease recently. Any thoughts or suggestions, please?!

 

[Drummer]

I'm afraid that weight loss seems to be touted as a cure and that can lead to disappointments.
You have perhaps almost found your limit with carbs by increasing them over the last few months - though your levels have still dropped - I can only advise that you keep to the amount of carbs you know your metabolism can deal with.
I dropped from a maximum of 50 to no more than 40 gm of carbs a day to try to lower my Hba1c but I suspect that I have been diabetic for some time - despite all my problems with putting on weight I was never tested and now I seem to be stuck with a Hba1c at the top of normal.
Sugar is not something other than carbs - starches and sugars are both carbs, so if you count them accurately you should be able to eat a biscuit or a bit of cake if you really want it - but it ought to mean eating less of other carbs, and I have found that carbs from some sources, peas and beans, and grains, seem to push my blood glucose higher than carbs from other sources, so I would recommend testing after eating anything different to be sure you are not seeing a high spike.
I found that a bread roll with 30 gm of carb, eaten as part of my evening meal, put my blood glucose into double figures where the same amount of carbs from veges and berries and cream afterwards, would result in less than 8mmol/l.

 

[everydayupsanddowns]

Congratulations on your progress so far @Teenpaini. That’s a fantastic amount of weight loss.

Hope your excellent results continue. Keep going! 🙂