better diet, better BG

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Diabetes Diet and Nutrition A healthy, well balanced, nutritious diet which factors in Diabetes can be crucial for the long term management of Diabetes. Use this section to discuss your diet, what you would like to try, swap recipes and more.


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better diet, better BG


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Old 08-09-2014, 23:34   #1
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Default better diet, better BG

Alright, so my BG has gotten a lot better as I start to really learn my body more. I will give you guys my stats, sample day meal plan that's similar to what I do now, and nutritional facts so you guys can see what I am starting to do.

Age: 21

Height: 5'9"

Weight: 196lbs

Current BMI: 28.9 overweight

Caloric intake goal: 1360 daily

3 week weight goal: 186lbs

15 week weight goal: 165lbs (goal for a primarily sedentary lifestyle. 3 work outs a week at min)

Sample day meal plan:

Calorie Goal: 1360
Actual: 1230

Breakfast: 2 eggs, 2 bacon, one piece of toast plain
Lunch: grilled cheese sandwhich and trail mix
Dinner: half of a burrito

Nutritional facts:

17g of sugar

82g of carbs (doctor suggested 60-80, this will require tweaking)

920mg of cholesteral (goal is 300, any suggestions?)

361mg of potassium (goal 3500, use suppliment?)

1783mg of sodium (sound good?)

76g fat

22g Sat fat

12g poly fat

17g mono fat

0g trans fat

11g of fiber (goal is 38, probably suppliment again?)


Any suggestions? Or it'll just take sometime for me to figure it out a bit? (Time to go check out recipes...)

With Gratitude,
Q1C

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Old 08-10-2014, 00:02   #2
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I can tell you one thing - that's a pitiful amount of food for a grown man.

I think you'd be wise to read Dr. Bernstein's book Diabetes Solution. A lot of it is available free online, but since you love to read & already have plans to buy books, you might be better off getting a bound copy so you can use it as a reference book and make all the notes you need.

Don't get sidetracked into weight loss - that is not going to fix your diabetes. If you are conscientious about LCHF to help lower your blood sugar, the weight will take care of itself.

Calories don't matter with LCHF - carbs are what matters - so lose the toast, the sandwich, the burrito and the trail mix (here's a good substitute for trail mix), and replace them with fats. Your plan has not enough food - you're going to be hungry. Stop counting calories and start slashing carbs. You're just getting started and you don't want to get in the habit of using insulin just to eat more carbs.

Where are you getting these 'goal' numbers? Is it something your doctor is recommending?

If you aren't reading other threads on the forum, you should start. Some of the things you're questioning are being discussed elsewhere as we speak. And here's something else that might interest you: One Year on an LCHF Diet with Type 1 Diabetes




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Old 08-10-2014, 00:07   #3
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Quote:
Originally Posted by quantum1connect View Post
Alright, so my BG has gotten a lot better as I start to really learn my body more. I will give you guys my stats, sample day meal plan that's similar to what I do now, and nutritional facts so you guys can see what I am starting to do. Age: 21 Height: 5'9" Weight: 196lbs Current BMI: 28.9 overweight Caloric intake goal: 1360 daily 3 week weight goal: 186lbs 15 week weight goal: 165lbs (goal for a primarily sedentary lifestyle. 3 work outs a week at min) Sample day meal plan: Calorie Goal: 1360 Actual: 1230 Breakfast: 2 eggs, 2 bacon, one piece of toast plain Lunch: grilled cheese sandwhich and trail mix Dinner: half of a burrito Nutritional facts: 17g of sugar 82g of carbs (doctor suggested 60-80, this will require tweaking) 920mg of cholesteral (goal is 300, any suggestions?) 361mg of potassium (goal 3500, use suppliment?) 1783mg of sodium (sound good?) 76g fat 22g Sat fat 12g poly fat 17g mono fat 0g trans fat 11g of fiber (goal is 38, probably suppliment again?) Any suggestions? Or it'll just take sometime for me to figure it out a bit? (Time to go check out recipes...) With Gratitude, Q1C
Suggestions? Well, I'll just say it's horrible. Breakfast: add another egg and another slice of bacon. Drop the toast. Add a cup of BPC. Lunch: drop the sandwich and trail mix. Try a large salad made with baby spinach instead of lettuce, salmon fillet and a nice homemade vinaigrette. Dinner: drop the burrito. How about skin on chicken thigh baked where the skin is nice brown and crispy. Baked Parmesan kale and some low carb cheesecake for a dessert. Your docs recommendations for carbs are too high. Most of us stay under 50g per day with many staying in the 20-30g per day range. When eating this low of carbs, cholesterol content of food becomes a non player because we are replacing carbs with fat. Glucose for ketones. You may even need some extra salt to help replace what you are no linger eating in the high carb, high processed foods in favor of more natural ones. Here's a rough idea of what I eat. Fat: 175g Carbs: 25g Protein: 75g Calories: 1975

Quick edit: I'm over 40, 5'9" (same as you) started LCHF weighing 200 lbs (again about the same as you). Six months later I weighed 150 lbs. been that weight for 2 years now.

Sent from my iPhone

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Last edited by David Burke; 08-10-2014 at 00:10.
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Old 08-10-2014, 00:18   #4
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David is so right…and I will add this….after you really master this way of eating (WofE) and your weight drops as it WILL without calorie restriction, your lipid panel will be amazing. It may go up a bit during the weight loss period but will settle down to a wonderful level from then on.

The hardest thing for me to comprehend in the beginning is that calories simply don't count at all. Sat. fat doesn't either…




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Old 08-10-2014, 00:59   #5
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One of the great things about eating LCHF, is that fats do not require insulin because they don't raise one's blood sugar. So you can inject for the few carbs you are eating, and then fill up with fats. Like butter on veggies and steak, cream cheese with flavoring and sweetener for dessert (believe me, these "fat bombs" will keep you feeling full for hours).

One of the topics often discussed on this forum from those new to the idea of eating lots of fat is the impact dietary fats, especially saturated fats, have on cholesterol. Current research and the experience of those on this forum who have eating LCHF for years is... it actually lowers cholesterol - specifically, it raises HDL and lowers trigs and LDL - and even if LDL is still in abundance, it is converted to the large particles which do no damage at all. So, believe us when we say that you can eat fat anytime, all you want.

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Old 08-10-2014, 01:31   #6
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If you must have toast, have butter (the real stuff) on your toast. Burritos are too highly processed and that corn will really drive up the blood sugar. David Burke's menu sounds pretty good but if kale isn't your thing, try cauliflower (the only white veggie you can eat without penalty.) You sound organized. You will get there.

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