Advice

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  • posted by Lucy1771
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    Hi, bit of background. Need to lose lots of weight , have tried and failed numerous diets and starting on this. 4 days in, doing OK . Not too worried about 800 calories at the moment as previously was eating far too much sugary items and carbs so trying to get used to this first. I have high blood pressure and just drifted from pre diabetic to diabetic so this has made me take stock and start this. I have to do this successfully.
    I just wanted to check what I’m eating is all ok as am awaiting delivery of the book.
    So ..
    B…fesh fruits and zero fat yogurt
    Mid morning…coffee with coffee mate
    L…omelette, mushrooms, runner beans or salad etc. Or boiled eggs and one slice low carb bread
    D.. steak or fish or chicken breasts with veg and mushrooms
    I’m finding I’m a bit hungry at times which is to be expected. Not eating at all between meals and ending eating by 6pm and not eating till 9 next morning.
    I’m finding my way and it’s hard considering what I used to eat. I’m rather ashamed of what I’ve become, I csnt do much exercise due to bad back and gave up smoking three years ago and am in the menopause so all these things have mad me put on so much weight. Also under active thyroid which is now managed.
    Sorry for going on.
    Lucy x

  • posted by sunshine-girl
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    Hi Lucy, welcome to the site. There is no need to be ashamed, what good is that going to do you. Why do we beat ourselves up so much.

    I see you have a lot of weight to lose but reading on and seeing you have just dropped into diabetes I think you need to concentrate on that. Losing weight will help with your diabetes of course but it is getting rid of the white carbs that can do most good.
    Looking at what you are eating and you know it is so much less than before, you seem to be on the right track. I would be interested to know what medications you are on, it can be important in giving advice without interferring with your treatment.

    You are also doing Time Restricted Eating (TRE) by not eating between 6pm and 9am so your body gets a rest from food and it has a chance to start adpating to fat burning.

    I think you will do very well on this diet. Try to make sure you drink plenty of water and also have something you can nibble on if the hunger gets to you like a slice of roast chicken, some ham, a boiled egg – something around 50 to 70 calories. Not to be eaten every day but there just in case you look around for something. I personally have homemade houmous and carrot sticks, or 4 or 5 olives.

    Good luck, we are always here to listen to you and answer any questions.

  • posted by Lucy1771
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    Hi thanks for your help. I am not on any meds apart from thyroid meds. Have tried 7 different blood pressure meds and had horrendous side effects so this now has to work. As for diabetes, I have only just drifted into that from being pre diabetic for many years and not heeded the warning. I have ro have another blood test in 2 weeks so haven’t got around to meds etc with that. I need to lose 4 stone.
    A couple of questions….can I have brown rice occasionally, like a small amount .maybe once a week. I’m struggling with things to eat at timesbut have so far stuck to it. Can I have hummus or low carb bread? Not only am I giving up carbs but sugar too as I used to eat a lot of rubbish. So it’s all a bit of a shock.
    Thanks for taking the time. I’m wondering hiw much weight it’s possible to lose. I’m not counting calories as such at the moment but I should be around 800 I would think
    Thanks again

  • posted by sunshine-girl
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    Glad to be of help Lucy. I am glad you are not on any meds – do you have an understanding doctor who is letting your sort this out yourselfe. Metformin is the first drug of choice but it has been in the press for being worse than useless and only reduces BG by a few points. When I started on this diet I was reading over 200 and within 3 weeks was down to 130. I will always be diabetic as I came to this very late and already on insulin. Lets not see you go down the same route. If you have improved your HbA1c numbers at your next test ask you doctor to let you continue with your diet plan for say 3 or 6 months to see what results you can get. You are taking it seriously now and that is good, I don’t want to frighten you but it is really serious.

    You ask about brown rice now and then and a small portion. Maybe we wouldnt see so much diabetes if people ate carbs as an addition to the meal rather than the main event. So, yes maybe once or twice a week and only a small amount raw in the palm of your hand – say 20g or 30g. Make sure it is a good quality brown rice or better still wild rice. Only thing is it takes ages to cook.

    One reason we try to rid ourselves of carbs is their addictive quality. They give you a fast high spike which feels good but soon drops down again making you want more, things like brown rice as much more slow burning. I am always so hungry on the days I have a portion of oats for breakfast. I would suggest you watch a YouTube video by The Glucose Goddess on her 10 glucose hacks. She explains what happens and how you can eat carbs but in a different way so it may give you hope that you can have a white carb now and then. You can also print off her list of 10 hacks for free.

    It is early days so take it easy and don’t be hard on yourself if you slip up – I do all the time.

  • posted by Lucy1771
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    Thanks again. Yes my doctor is great. I have said I’m not doing anymore BP meds and she explained it’s dangerous but I just need to get my weight down and hopefully the diabetes will recede and my BP will lower.
    Day 4 today and struggling in honesty.
    Just so hungry but maybe I’m not eating enough or enough fats
    I’ve had fruit salad for breakfast and cheese, ham and egg salad for lunch.
    Are you allowed hummus or bread at all?
    I’m glad I can have a small amount of brown rice…
    I feel a bit egged out already lol!
    What is te average weight loss per week roughly?
    Thanks again

  • posted by sunshine-girl
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    It is good you have an understanding doctor, we hear so many horror stories, being treated like children, being dictated to etc.

    That is why I didn’t go straight in with the no bread when you said you have low carb bread. Lets be honest, all bread has too many carbs, low carb and keto is around 19g whereas real bread has around 49g. So at least a bit better. But it is the addictive quality of the carbs that cause problems. I personally eat no obvious carbs, no bread, no rice, no pasta, no potatoes, no breakfast cereal except occasional real oats (25g portion) and then there are the obvious baddies like biscuits and cakes or ready meals, tinned foods etc.

    I am assuming you have the BSD book which is geared towards diabetics and is stricter than the Fast 800 or the keto book. Just do your best for now but try to learn to live without carbs over time. Have your heard of cauliflower rice or courgetti spaghetti, it just gives you something to soak up sauces. You can eat pretty much a normal diet if you cook from scratch so you can still have a chicken curry, beef stew or bolognaise but without the carbs. My husband has hardly any health problems but over the years he has stopped eating carbs. He just doesn’t see the point of them

    You asked about hummus – and on that subject you can have things like chickpeas, lentils, bulgar wheat, couscous or pearl barley – these are the good carbs but only in small amounts. Back to the hummous – make your own. Here is the recipe using the chickpea water instead of oil. I’ll just go an find it and cut and paste here.

    one can (400g) chickpeas or fresh soaked overnight and cooked for 15 mins – plus some of the aqua fava
    lemon juice, 2 cloves garlic and 2 tablespoons tahini. Whiz and put into serving dish. For serving use a little olive oil and sprinkle with paprika but you can leave off the oil to save calories but Olive Oil is very good for you.

    You might want to join us on a thread called Join Us In July One Month At a Time where we have a few newbies and a couple with newly diagnosed diabetes. I am giving them pretty much the same advice.

  • posted by Lucy1771
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    Thanks. I’ve just had fresh fish with small amount if brown rice, runner beans and peas.
    I’m worse after I eat. I just want to eat more.
    I struggle with being hungry. Drinking lots of water.
    You have done amazing never eating those things again. Very disciplined.
    What about a bit of cheese here and there as a snack? Sorry for all the questions.
    Would you say what I’m eating at the moment for b,l and d is good
    I’m waiting for book to be delivered. Thanks
    What would rhe average weight loss be per week in your experience. Thanks

  • posted by sunshine-girl
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    How much can you lose, no idea. I personally lost 13lbs in 8 weeks but my starting point was lower, I have lost 23lbs in total now. But I am using insulin which piles on the pounds. At your weight you would almost certainly lose 5 to 7 pounds in the 2 weeks to your appointment. Probably more if you really stick to it.

    BTW are you testing your bloods at home.

  • posted by Lucy1771
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    No, not testing. No idea what any of my readings have been either. But after my next blood test I will most definitely ask what difference there qas between the 2.
    I have a dreadful habit of weighing too often. And I’m fine whilst losing but if I don’t that’s when the sod it emotion comes in and I I go downhill. Trying to weigh only once or twice a week now.

  • posted by sunshine-girl
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    You will get a number called HbA1c Glycated Haemaglobin (in English sugar in the blood). The range if 5.6 normal, 5.6 to 6.9 is pre-diabetes and 7.0 is diabetes. They can measure on a different scale which is 100 mg/Dl normal, over 100 to 125 mg/Dl pre and over 126 mg/Dl is diabetic. The HbA1c is usuall in the small numbers for some reason. Just ask for your HbA1c and we will know how to interpret it. I personally weight daily but that is so I don’t miss a rise or fall which would affect me food intake or my insulin injection. Things don’t change much daily but if I got out of the habit I might forget (not likely). A daily weight can be false due to a lot of things like urine output, food intake, time of the month, stress levels etc so don’t take it to heart if you don’t seem to lose. Once a week is ideal.

  • posted by sunshine-girl
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    Cheese is carb free but also high in calories so just a small square. I put 1oz grated into scrambled eggs now and then.

    Glad you have jumped onto the other thread (July One Month etc) as I am getting a bit confused between Lucy and Lucia as you are both on the same path and asking similar questions. There will be more people to give their advice than relying on me.

  • posted by Pootle
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    Hi Lucy, I am also new to the diet and group! Like you I had just slipped into diabetes and had 5 and a half stone to lose. I have shifted 21lb so far.
    I am about a month in. I gave up all obvious carbs (bread, pasta, potatoes, rice) about 6 days in, after trying to cut down on them. I found I wanted more after eating a half slice of granary bread and was definitely hungry about an hour later. It took about a week of being extremely strict with myself before I started doing it naturally, but it has become much easier! The books are brilliant with ideas for meals. I have been adapting them somewhat, where there are ingredients I dislike replacing with ones I do. Today I came across a site that will calculate the nutritional values of your recipe if you input the ingredients… “Verywell Fit”. I tried out my adapted ‘Mediterranean’ veg tonight, but I haven’t explored any further.
    Good luck!

  • posted by Lucy1771
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    Wow that’s amazing Pootle. Really well done. I need to hear things like that it keeps me focused.
    I struggle with hunger at the moment. To be honest I prb have nearer five stone to lose but would be happy with 4. It seems massive now but trying to focus day by day. Thanks for replying.
    You have lost 21lbs in a month. That’s amazing.
    Well done!

  • posted by Pootle
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    Hi Lucy,
    It isn’t easy, but I am finding the challenge ‘stimulating’. I am having my version of the fish pie from the 8 week blood sugar diet this evening. I am using Hake and King prawns cooked in semi-skimmed milk, with spinach in the bottom and samphire under the mashed celeriac topping. I tried the recipe analyser and it is 314 calories and 23.9g carbohydrate per portion. However, my husband will eat more than half! 🥴😂 I am going to serve it with a small portion of frozen peas.
    I have found that trying to do something (cleaning out a cupboard or even being on the computer looking things up) detracts from the hunger. I also found that the hunger was much less a few days after I gave up the conventional carbs completely. Also drinking sparkling water when the hunger starts to grumble helps.
    Keep going…one day at a time! xx

  • posted by Pootle
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    Hi Lucy,
    How has today been for you? I have had a very difficult day! A friend (who I had recently done a favour for) brought me a thank you present. I told her last week that I am now diabetic and cannot have sugar or carbs and am desperately trying to lose weight, so she chose to buy me a box of assorted Scottish shortbread!! 😢Saying she thought I deserve a treat now and then!! 🥴 The box is staring at me from the sideboard…I daren’t put it away…as I know if I see it by surprise, when I open the cupboard door, I won’t be able to resist! I have a friend coming to stay on Friday night and I am desperately hoping I can hold out until she can take it away with her! Shame when people just don’t understand, I know she meant well!

    Other than that, the fish pie went well…quite tasty…and I made a batch of soup that is 105 cal per portion.
    Hope you are finding it less difficult! XXX

  • posted by sunshine-girl
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    Oh dear Pootle, I know your friend is well meaning but it does you no favours. I would put the box away somewhere it wont surprise you, then give it to your visitor on Friday but ask her not to open them. If it helps you can see the sugar crawling around your blood like nasty little insects and causing all sorts of damage. Getting into your kidneys, your heart, your liver, doing untold damage. When my daughter failed to take my condition seriously and serve me something I couldn’t eat she would always say ‘It won’t kill you mum’ my answer was always no not today but tomorrow. I think it has finally got through to her as she tries her best to make sure I get enough good food but she still doesn’t seem to know what a salad is – especially in winter when I still eat one every day.

  • posted by Lucy1771
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    Hi, been an awful day today. I’m just too hungry. I’ve felt sick and like I am going to faint. No energy, nothing. Just literally starving. And really miserable. I had fruit for breakfast and salad for lunch and feel like uts just not enough. Going from what I used to eat to this seems impossible right now. Thought I was going to have to stop the car earlier as I felt so sick and faint. And I weighed rhis morning and have only list 4lbs this week, I feel like I should have lost 4 stone. Sorry for all the negativity 😔, it’s just a rubbish day.
    Well done resisting shortbread!! That’s amazing.
    Think I woukd rake a bullet for a piece right now.
    Again sorry for moaning. X

  • posted by sunshine-girl
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    Hi Lucy, just rushed to the keyboard to answer you. You are diabetic, make sure you are eating enough. Fruit and a salad don’t sound like much. You might be having a very big drop in BG in which case you should eat something. Prior to finding this diet I would head for the jam and bread or a sweet but now think more like some protien and fat, some meat, chicken, cheese, a yoghurt with 2 or 3 dried prunes chopped in. Always have something to hand in case you have a drop. Please google symptoms of a hypo (you are not quite hypo but could be heading that way). Get to know your own body.

    There is another thing called carb flu which is the body withdrawing from carbs which can make you shakey, sweat and feel very weak and sometimes weepy. You will have to know the difference between that which will pass in a few days and a hypo which can happen any time.

    Don’t give in, just don’t let yourself collapse.

  • posted by sunshine-girl
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    Should also have said, if you are having a hypo you should have some emergency glucose – you can buy sachets from the pharmacy – don’t take any risks with your health. I also carry a little pack of Werthers Originals in case I feel woozy when I am out and about. It is what I call a sod the diet moment when you have to act fast. Not trying to frighten you but if you have been a big eater (you said you were) this will be a big shock and you wont have experienced hypos before.

  • posted by Pootle
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    S-G Well I have managed to resist…and after making up the bed, have moved the box of shortbread to the spare bedroom! I know tomorrow’s visitor will take care of it, she and her daughter will enjoy them!
    Your imagery is very graphic… ugh, really makes you stop and think!

    I am still finding it hard to stop the carbs. Although I have a sweet tooth and always have a dessert after our main meal, I am finding the temptation of a slice of bread with lashings of butter almost more difficult to do without! My mouth is watering at the very thought!
    Still, “It is not an option”….so onwards and upwards!
    Hope you are ok Lucy? x

  • posted by Pootle
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    Oh Lucy,
    I am so sorry you are having a rubbish time…I believe the advice from S-G is spot on. Maybe you are taking too far too soon. I am trying to have more protein and full fat yoghurt as well. Look after yourself…4lb is good.. it is a start and think of it as the basis for a positive outcome! I missed your post, as I had started my previous one and was called away from the computer…when I returned I just carried on with my original post, and only saw your post after I had pressed submit!

    Thinking of you…I hope you can stick with it! xxx

  • posted by Lucy1771
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    Thanks….I’m sure its just not eating enough so I am going to cook some chicken tonorrow and keep in fridge. If I see another egg ir mushroom I’m going to be really ill! Problem is I’m a very fussy eater. But apart from cod, chicken and beef
    I don’t know what else to have. And always have with veg which I’m already sick of . Eggs evey which way hav e been consumed.
    Oh I don’t know I think I’m feeling sorry for myself and if I’m honest I was disappointed by 4lbs considering how very little I have eaten.
    Thank 😊 you so much for keeping in touch! I’m sure tomorrow I will feel better

  • posted by Pootle
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    Lucy,
    My mother used to say “tomorrow is another day”, and told us not to carry over to tomorrow today’s woes! Much easier said than done…a bit like this diet/way of life.
    Have you received the books yet? There really are some great recipes, even if you have to adapt them to fit in with your tastes. I am not exactly a fussy eater, but hate spiced food so much I even intensely dislike too much black pepper grated onto a meal. I also cannot eat most cheeses (They make me sick🤷‍♀️), so I have had to be inventive in altering the recipes. I am also not keen on a lot salad ingredients 😩!!! BUT I am trying to get used to them!

    See you tomorrow… 🤞you find that eating a little more will make you feel better!
    XX

  • posted by sunshine-girl
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    Yes, not eating enough. 800 calories is low enough but you should make sure you get at least 800 without any of the carbs. If you are fed up with eggs have you tried overnight oats – soak 30g in water (or milk) in the fridge then add some FULL FAT Greek yoghurt and maybe some berries and/or nuts and seeds. If you are in the UK go to Grape Tree and stock up on Linseed, Pumpkin, Sunflower Seeds and Chia. I have a whole cupboard dedicated to jars of nuts and seeds, nuts – flakes and whole almonds, walnuts, pistachio (not salted).

    You will have to get used to having more fats in your diet which is hard to get your head around when we have been told not to eat fat. Good fats like olive oil, nuts, avocados, fatty fish like salmon, mackerel etc (I hate fish). Full fat cheeses and yoghurts rather than ‘low or no’ fat.

    Yesterday I had marinated apricots (3) overnight in a tablespoon of olive oil, lime or lemon juice and a teaspoon of cinnamon. Blast in the microwave then leave for 5 mins as they will be burning hot – top with Yoghurt and some flakes almonds. Hope that cuts the eggs down a bit.

    Use the recipes and menu plan at the back of the BSD book for more ideas. Buy the BSD cookbook by Dr Mosley’s wife, Clare Bailey for lots more ideas.

    Keep on keeping on… and stay safe.

  • posted by arcticfox
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    Hi Lucy,
    Just popping on here to say that even though I’m not diabetic, but a reactive hypoglycemic, I could never eat just fruit for breakfast and expect to feel well. I would have a hypo for sure. I need to eat protein and fat with any carbs. Because I’m not on any blood sugar controlling medication, my body does eventually rectify the situation on it’s own, so it’s not as dangerous as for someone who is on medications, but it still drives me to eat more than I would otherwise. I wore a continuous glucose monitor for a month at one point and it was very educational to watch how my body responded to certain foods. I don’t have breakfast much at all anymore as I usually don’t eat before 11am, but when I do, it is often greek yogurt (for the protein) with nuts and/or seeds with just a bit of fruit as a topping. I will also have eggs occasionally, but I know you are sick of them.
    S-g has given some good suggestions. There are so many things you can eat with this way of eating and it is helpful to think of it as an adventure and opportunity to try new things, rather than to think of all the things you can’t eat and view it in a restrictive way. That will only set you up to fail. It does take some time to adjust though, so also go easy on yourself during this period and don’t beat yourself up if you are struggling or make mistakes. Consistency is key and you will get there if you keep trying.

  • posted by Lucy1771
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    Thanks, I’m not diabetic as such yet, just slipped into it on ladt blood test . 4.8 apparently but having repeated on 23rd.
    I don’t just have fruit , I have skyr with it which is high protein, no fat,
    But coming from what I used to eat I think this is not agreeing with me at the moment. My doctor has suggested letting a few carbs in initially, maybe once a day as I have a lot of weight to lose and giving up sugar and carbs in one go is too much. Maybe have one slice of low carb bread or a couple of potatoes or small.prortuon brown rice. But only once a day.
    Not sure what to do but as I have thyroid issues too she says I have to be a bit careful.
    Thanks for all your support
    1 week today I started so did my first week weigh and lost 5lbs. Thanks 😊

  • posted by sunshine-girl
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    Lucy, that is great, 5lbs is a good loss and shows this is working.

    A couple of things worry me, you said you have a yoghurt with no fat. Skyr is a great choice as it is naturally low in fat, just stay away from things that have had the fat taken out – it is replaced by carbs. I get what you were saying that you didn’t just have fruit but do not be afraid of fat, it helps keep you fuller and some of the good stuff like olive oil or avocados are actually good for you.

    Your doctor is right that it might be easier if you allow some carbs but maybe educate him about good and bad carbs (I know we never do contradict our doctors). I answered this question for you early on in your post and suggest you use good rice like wild rice but only once or twice a week, not once a day. You need to get rid of the addiction to the bad carbs. But he must know that you are not going NO carbs, unless you live on eggs and meat everything that doesn’t come from an animal has carbohydate in it. An apple has 29g, courgette 3.1g, carrots 10g. So you can see the difference.

    Yes, have carbs but not fake bread or brown this or brown that which is really no different. Try having a small portion of lentils or a few chickpeas, celeriac is a good substitute for potato – do not have sweet potato, the truth is in the name.

    Have you seen thedietdoctor.com site. He does a visual of what carbs are in what veg and rates them from good to bad. Easy to see. I have it stuck on my fridge door.

    We are not having a go here and we are not perfect – I had a massive error of judgement with a baguette yesterday. We want you to succeed. Especially us diabetics who don’t want you to go through what we have to live with day in day out. Eating less carbs is a small price to pay. We are here for you so keep trying, keeping asking questions and keep to the plan as best as you can. Not everyone can go cold turkey.

  • posted by Verano
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    The only truly low carb bread I’ve come across in the UK is Livlife which is a seriously seeded bread. It only has 3.4 g of carbs per slice, which is small, much the size of the very small hovis. I does however have 80 cals per slice so not low calorie but it is very satisfying. Biggest problem is that it only seems to be available in one supermarket.

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