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The lower-fat experiment

109K views 602 replies 23 participants last post by  ShottleBop 
#1 ·
Monday, January 19:

5:30 AM (FBG, befiore breakfast): 99
Breakfast: 11 raw Brazil nuts, 1/8 cup walnut halves (last of the bag), 4 oz. Trader Joe's Southern greens blend, coffee
7:53 AM: 82

DOCTOR VISIT

12:57 PM (before lunch): 80
Lunch: Organic quinoa bowl (31 grams carbs), Carbmaster Black Forest Cake yogurt
2:04 PM: 117
2:31 PM: 121
3:01 PM: 111 (2 hours PP)
4:03 PM: 98

6:19 PM (before dinner): 89
Dinner: chicken sauteed in sesame oil with green beans, low-carb salted caramel ice cream
7:24 PM: 93
8:40 PM: 95

10:30 PM (bedtime): 76

Average for the day: 96

(Macronutrients: 58 grams carbs (13 gram fiber), 65 grams fat (21 grams sat fat), 58 grams protein)

Only a little over 1,000 calories today; more than anything else, I left out the cheese.
 
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#3 ·
Tuesday, January 20 (Day 2):

5:30 AM (FBG, before breakfast): 98
Breakfast: avocado (can't give those up), Tofurky Italian sausage, 4 oz. Trader Joe's Southern greens blend, coffee
7:22 AM: 94 (not bad--breakfast is still relatively high in fat, but--compared to beef and brie--low in saturated fat. (I know, I know, latest conclusions are that sat fat is not associated with heart issues, but I can draw a direct line between the sat fat in my diet and my LDL.)

12:43 PM (before lunch): 78
Lunch: Nicoise tuna salad (same one I always have, but without dressing)
2:51 PM: 93

6:38 PM (before dinner): 72
Dinner: ahi tuna steak over salad greens, a little red onion, and tomato, with 1/2 Tbsp (instead of 2 Tbsp) wasabi mayo; slice TJ's organic flourless 7-sprouted grain bread (15 grams carbs) with 2 Tbsp Calavo guacamole (adds a little fiber, and has less sat fat than butter)
8:09 PM: 104
8:41 PM: 94
9:39 PM: 95

10:58 PM (bedtime): 79

Average for the day: 90

(Macronutrients: 65 grams carbs (28 grams fiber), 68 grams fat (11 grams sat fat), 110 grams protein)

Still pretty few calories--1286, but I'll have more today.
 
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#4 ·
Wednesday, January 21 (yeah, I tested a lot. I'm willing to work with my doctor to establish trust, but they're my legs, feet, and eyes, dammit!):

5:19 AM (FBG, before breakfast): 97
Breakfast: same as Tuesday: avocado, Tofurky Italian sausage, 4 oz. TJ's Southern greens blend, and coffee
7:16 AM: 90
8:35 AM: 89

12:13 PM (before lunch): 76
Lunch: Falafel plate (falafel, hummus, Greek salad w/o the feta)
1:26 PM: 101
1:54 PM: 99
2:22 PM: 101
3:31 PM: 86

6:47 PM (before dinner): 73
Dinner: can of Seasons boneless, skinless sardines in olive oil, TJ's dry roasted almonds, slice of the flourless sprouted grain bread with 1 Tbsp guacamole
7:51 PM: 98
8:22 PM: 111
8:59 PM: 89
9:54 PM: 88

10:05 PM (bedtime): 78

Average for the day: 91

(Macronutrients: 99 grams carbs (35 grams fiber), 104 grams fat (17 grams sat fat), 88 grams protein)

1,644 calories!
 
#5 ·
Thursday, January 22:

2:42 AM (middle of the night pee run): 77

5:32 AM (FBG, before breakfast): 79
Breakfast: same as the last two days
7:34 AM: 95
8:30 AM: 92

10:49 AM: 88

11:55 AM (before lunch): 85
Lunch: salmon cakes salad (salmon cakes, lettuce greens, mango salsa, avocado, lemon vinaigrette)
1:45 PM: 102
2:12 PM: 99
3:28 PM: 92

6:54 PM (before dinner): 59
Dinner: ground turkey with broccoli slaw and snow peas (sauteed using a pan spray), low-carb caramel ice cream
8:06 PM: 74
8:28 PM: 81
9:01 PM: 81

10:05 PM (bedtime): 87

Average for the day: 85

(Macronutrients: 73 grams carbs (21 grams fiber), 74 grams fat ( 19 grams sat fat), 90 grams protein)

1,297 calories
 
#6 ·
Friday, January 24:

1:59 AM: 75

5:32 AM (FBG, before breakfast): 89
Breakfast: same as the last three days (I changed it up on Saturday--honest!)
7:01 AM: 103
7:29 AM: 80 (looks like my peak is hitting at around 90 minutes from start of eating, now)

1:19 PM (before lunch): 78
Lunch: salmon carpaccio salad
2:51 PM: 79

6:55 PM (before dinner): 72
Dinner: chicken breast and baby shrimp, with zucchini; 1 slice 7-sprouted-grain bread with organic hummus spread on it
8:32 PM: 95

10:09 PM (bedtime): 101

Average for the day: 86

(Macronutrients: 57 grams carbs (25 grams fiber), 69 grams fat (11 grams sat fat), 100 grams protein)

1,236 calories [so far, I seem to have subtracted a lot of fat--not suffering from hunger pangs, though, and I could stand to lose 10-15 pounds (gained back over the past few years, on LCHF :D]
 
#8 ·
Saturday, January 24:

3:52 AM: 85

4:23 AM (FBG, before breakfast): 84
Breakfast: avocado, Applegate hot dog, Carbmanster cinnamon yogurt, TJ's Southern greens blend, coffee
6:02 AM: 99

2:48 PM (before lunch): 67
Lunch: salad (rotisserie chicken breast, greens, 1/2 tomato, 6 Graber tree-ripened olives), TJ's single-serving cashew/almonds/dark chocolate mix, 2 oz. ginger rum
4:16 PM: 93
4:48 PM: 84

7:09 PM (before dinner): 74
Dinner: two-egg mushroom omelet over salad greens, 1 slice 7-grain sprouted bread with guacamole
8:25 PM: 91

Later: 1/4 cup extra fancy unsalted mixed nuts

Average for the day: 85

(Macronutrients: 71 grams carbs (28 grams fiber), 93 grams fat (16 grams sat fat) 73 grams protein)

1,514 calories
 
#10 ·
Sunday, January 25:

12:12 AM : 88

6:51 AM (FBG, before breakfast): 88
Breakfast: avocado, Applegate hot dog, Carbmaster cinnamon roll yogurt, Trader Joe's Southern greens blend, coffee
8:19 AM: 98
8:49 AM: 99
9:20 AM: 86

10-ish: Samuel Adams Cold Snap

2:18 PM (before lunch--actually, an open house for family and friends to say au revoir to our second child, who is headed off to The Gambia for six months to do her doctoral project): 67
Food: 1/2 cup vegetarian refries; salad (mixed lettuces, sliced mushroom, mini bell peppers), 1/4 cup peanuts, 2 oz. smoked turkey breast, 2 oz. Bushmills, 1 slice 7-grain sprouted bread, toasted (I keep it in the freezer so it doesn't mold), with 2 tbsp guacamole

Later (4:30-ish): 1/4 cup pecan halves

6:23 PM (before dinner): 80
Dinner: Carbmaster carrot cake yogurt, Applegate hot dog, more salad (see lunch)
8:54 PM: 75

Average for the day: 85

(Macronutrients: 92 grams carbs (35 grams fiber), 83 grams fat (16 grams sat fat), 70 grams protein)

1,502 calories
 
#14 ·
I suspect that it may, but I'm hoping that the numbers don't get out of hand. (Also, one thing I've noticed, even under LCHF, is that, the lower my pre-meal reading is, the greater the difference is post-meal.
 
#18 ·
I'm not trying to keep calories low--just trying to increase carbs while keeping my blood sugars under control, and to keep sat fat to 10% of total calories or less.
 
#19 ·
Monday, January 26:

5:19 AM (FBG, before breakfast): 76
Breakfast: same as Sunday: avocado, Applegate hot dog, Carbmaster yogurt, 4 oz. TJ's Southern greens blend, coffee
7:24 AM: 89

12:14 PM (before lunch): 73
Lunch: chicken meatball salad (2 chicken meatballs, romaine & arugula, maybe 1/4 cup chickpeas, roasted red peppers, cucumber, tzatziki sauce, Lemon vinaigrette)
2:45 PM: 79 (was running an errand, so didn't check at an hour and a half)

6:45 PM (before dinner): 58
Dinner: sandwich (1/2 can tuna with 1/2 tbsp mayo, on two slices flourless 7-grain sprouted bread), leftover salad from Sunday (no dressing), low-carb salted caramel ice cream, a couple of spoonfuls of frozen margarita (originally fresh lime juice and tequila)
8:00 PM: 99
8:46 PM: 84

Average for the day: 80

(Macronutrients: 83 grams carbs (26 grams fiber), 73 grams fat (18 grams sat fat), 73 grams protein)

1,282 calories
 
#20 · (Edited)
Well, yesterday was my highest-carb day, to date, and a 66-grams-of-carbs dinner reminded me that I do, indeed, have impaired glucose tolerance.

Tuesday, January 27:

2:34 AM: 71

5:42 AM (FBG, before breakfast): 77
Breakfast: avocado, Applegate hot dog, Carbmaster cinnamon roll yogurt, 4 oz. fresh collard greens, coffee [this is 23 grams of carbs, 14 of them from fiber]
7:11 AM: 84

11:55 AM (before lunch): 78
Lunch: falafel plate (4 falafel balls, approx. 1 tbsp hummus, Greek salad w/o the feta (romaine, tomatoes, olives, red onion, bell peppers, Greek salad dressing) [this is 49 grams of carbs, 37 of them from the falafel balls, and includes 13 grams of fiber]
12:32 PM: 98
1:35 PM: 102
2:20 PM: 88

Mid-afternoon: TJ's just-a-handful of raw almonds

6:51 PM (before dinner): 71
Dinner: MXN achiote chicken with refried beans, on a wheat tortilla [66 grams of carbs--38 from the refries and 25 from the tortilla--including 18 grams of fiber]
7:32 PM: 93
8:01 PM: 100
8:26 PM: 127
8:56 PM: 129
9:20 PM: 133
10:03 PM: 145
10:24 PM: 145

10:54 PM (bedtime): 114

Average for the day: 103 (a little skewed, because of the heavy testing after dinner)

(Macronutrients: 146 grams carbs (the highest amount I've eaten in a day in years) (49 grams fiber), 102 grams fat (16 grams sat fat), 92 grams protein)

1,709 calories
 
#21 ·
Wednesday, January 28:

12:58 AM: 105

3:29 AM: 90

5:31 AM (FBG, before breakfast): 95
Breakfast: avocado, Applegate hot dog, 6 oz. collard greens, coffee

12:46 PM (before lunch): 84
Lunch: ground turkey patty over mixed lettuce greens, tomato, sliced mushrooms; 1/4 cup peanuts
2:36 PM: 91

5:43 PM (before snack): 68
Snack: 3 oz. gin on the rocks, 2 buffalo hot wings

6:51 PM (before dinner): 73
Dinner: pan-seared trout, veggies (green beans, broccoli, carrots, Brussels sprouts), 1/4 cup white rice
8:53 PM: 91

11:10 PM: 80

Average for the day: 86

(Macronutrients: 62 grams carbs (27 grams fiber), 84 frams fat (17 gram sat fat), 91 grams protein)

1, 708 calories
 
#22 · (Edited)
Thursday, January 29:

7:27 AM (about three hours after waking up, before breakfast): 97
Breakfast (along the way back from LA to San Diego): Western omelet (I meant to order a "veggie" omelet, but it came out "Western") (3 eggs, ham, bell peppers, onions, a sprinkling of cheese), coffee
9:12 AM: 1.03

Noon-ish (lunch): Chicken garbanzo soup (cup), quiche Lorraine (no crust)
1:49 PM: 78

4:26 PM: 84

6:02 PM (before dinner): 78
Dinner: Trader Joe's burger patty (85/15), sprouted 7-grain bread with 2 tbsp guacamole, 1 1/2 cups steamed broccoli, 1/4 cup unsalted mixed nuts, wine
7:43 PM: 77

10:24 PM (bedtime)

Average for the day: 87

(Macronutrients: 65 grams carbs (18 grams fiber), 91 grams fat (21 grams sat fat), 92 grams protein)

1,475 calories
 
#23 ·
Friday, January 30

5:37 AM (FBG, before breakfast): 85
Breakfast: avocado, Applegate hot dog (last one in the pack), Carbmaster cinnamon roll yogurt, coffee
7:09 AM: 103

12:54 PM (before lunch): 81
Lunch: quinoa bowl (quinoa, kale, onion, bell pepper, mushrooms, and cherry tomatoes)(looking for something to take the place of my staple, Cobb salad)
3:01 PM: 102

4:26 PM: 84

5:46 PM (before dinner): 86
Dinner: two TJ's veggie masala patties over home-grown lettuce with sliced tomato, 2 cups steamed cauliflower, glass wine
7:17 PM: 71

Snack: low-carb chocolate ice cream

10:15 PM (bedtime): 84

Average for the day: 87

Macronutrients: 112 grams carbs (31 grams fiber), 71 grams fat (19 grams sat fat), 39 grams protein)

Calories: 1,280
 
#24 ·
Saturday, January 31:

4:37 AM (FBG, before breakfast):* 88
Breakfast: avocado, Tofurky Italian sausage, home-grown lettuces, coffee
6:02 AM:* 109
6:34 AM:* 89

2:40 PM (before lunch):* 76
Lunch:
3:50 PM:* 108: turkey breast with curry, 1/2 can Ranch Style pinto beans with jalapenos
5:32 PM:* 96

6:09 PM (before dinner):* 86
Dinner (at a local Mexican restaurant): handmade corn tortilla, 3 tortilla chips, chicken a la veracruzana (chicken breast with veracruzana sauce), 1/4 cup each rice and refries
7:39 PM:* 98
8:39 PM:* 96

10:27 PM (bedtime):* 89

Average for the day:* 94

(Macronutrients: 113 grams carbs (33 grams fiber), 62 grams fat (12 grams sat fat), 130 grams protein)

1,494 calories
 
#25 ·
Sunday, February 1:

1:24 AM: 84

7:05 AM (FBG, before breakfast): 89
Breakfast: avocado, 1/2 can pinto beans with jalapenos, 1/2 cup steamed broccoli, coffee
8:44 AM: 82

12:29 PM (before lunch): 79
Lunch: salmon patty over mixed lettuce greens, wasabi mayo, low-carb caramel ice cream
1:56 PM: 76

3:12 PM (before snack): 89
Snack: slice 7-sprouted grain bread, 2 tbsp guacamole

7:25 PM (before dinner): 70
Dinner: turkey sandwich (2 slices 7-sprouted grain bread, 2 oz. turkey, mustard), 1/4 cup unsalted mixed nuts
9:01 PM: 118
10:00 PM: 82

11:25 PM (bedtime): 80

Average for the day: 85

(Macronutrients: 119 grams carbs (38 grams fiber), 82 grams fat (18 grams sat fat), 75 grams protein)

1,463 calories
 
#26 ·
Monday, February 2:

5:33 AM ( FBG, before breakfast): 82
Breakfast: 1/4 cup walnuts, 1/2 Tofurky Italian sausage, Carbmaster cinnamon roll yogurt, coffee
7:20 AM: 97

12:10 PM (before lunch): 84
Lunch: Specialty's Dawn's Vegan Salad
2:47 PM: 87

3:15 PM: packet raw almonds

6:53 PM (before dinner): 70
Dinner: omelet (we've gone to two eggs, instead of three) with 2 oz. turkey meat and
a tablespoon or so of basil pesto, over lettuce; slice 7-grain sprouted bread with 1/4 cup (1/2 my usual serving) low-carb chocolate ice cream spread on it (it was freshly made, and not yet frozen hard); glass wine
8:33 PM: 70

10:14 PM (bedtime): 74

Average for the day: 81

(Macronutrients: 85 grams carbs (30 grams fiber), 84 grams fat (18.5 grams sat fat), 82 grams protein)

1,350 calories
 
#27 ·
Tuesday, February 3:

12:15 AM: 94

3:30 AM: 81

5:39 AM (FBG, before breakfast): 76
Breakfast: 1/4 cup walnuts, 1/2 Tofurky Italian sausage, 1/2 can black beans, Southern greens blend, coffee
7:00 AM: 121
7:33 AM: 105
8:31 AM: 85

10:27 AM (after stairs): 98

12:22 PM (before lunch): 78
Lunch: Nicoise tuna salad, with a small (cold, boiled) potato that before I always asked be left out. No dressing
2:48 PM: 86

3:30 PM-ish snack: raw almonds

6:36 PM (before dinner): 78
Dinner: butternut squash in pesto (nearing its expiration date), slice 7-sprouted-grain bread, 1/4 cup low-carb chocolate ice cream, wine
8:06 PM: 101
8:39 PM: 92

9:48 PM (bedtime): 88

Average for the day: 91

(Macronutrients: 118 grams carbs (38 grams fiber), 96 grams fat (19 grams sat fat, 2/3 of them at dinner), 93 grams pesto

1,745 calories (credit the pesto at dinner--3/8 cup has 45 grams of fat)
 
#28 · (Edited)
Wednesday, February 4:

2:59 AM: 85

5:33 AM (FBG, before breakfast): 87
Breakfast: avocado, 1/2 Tofurky Italian sausage, Carbmaster cinnamon roll yogurt, TJ's Southern greens blend, coffee
7:28 AM: 95

12:22 PM (before lunch): 85
Lunch (at Zia Bistro): grilled chicken salad
2:58 PM: 92

7:07 PM (before dinner): 83
Dinner: ahi tuna steak over lettuce, two cherry tomatoes, wasabi mayo; 1/2 can black beans; low-carb chocolate ice cream
9:02 PM: 94

Average for the day: 89

(Macronutrients: 70 grams carbs (20 grams fiber), 57 grams fat (17 grams sat fat), 96 grams protein)

1,194 calories
 
#29 ·
Thursday, February 5:

5:15 AM (FBG, before breakfast): 84
Breakfast: avocado, 1/2 Tofurky Italian sausage, Carbmaster cinnamon roll yogurt, Southern greens blend, coffee
7:3 4AM: 102

10:33 AM (right after doing the stairs): 97

12:36 PM (before lunch): 77
Lunch: falafel plate (5 falafel balls, today, instead of 4), no cheese on my Greek salad
2:44 PM: 95

4:19 PM: 99

5:50 PM: 78

6:44 PM (before dinner): 76
Dinner: TJ's lamb koftas in masala sauce over Southern greens, small (American) biscuit, glass wine
8:04 PM: 75
Then: 1/4 cup peanuts
8:51 PM: 75

10:37 PM (bedtime): 91

Average for the day: 86

(Macronutrients: 100 grams carbs (26 grams fiber), 72 grams fat (17 grams sat fat), 78 grams protein)

1,509 calories
 
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