Examples of an excellent 3 meal day.

Go Back   The Diabetes Forum Support Community For Diabetics Online > Diabetes Forum Community > Diabetes Diet and Nutrition

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.


Like Tree4Likes

Examples of an excellent 3 meal day.


Reply
 
Shared Thread Thread Tools
Old 11-26-2018, 02:04   #1
Senior Member
 
NSDad126's Avatar
 
Join Date: Jan 2018
Location: Nova Scotia, Canada
Posts: 596

Member Type
Type 2
Diagnosed in 2006

436 likes received
402 likes given
Default Examples of an excellent 3 meal day.

Based on the info that I'm posting on this thread, how would you describe a perfect 'feeding day'?

Here's what I'm planning to do, it is similar to what I've heard Megan Ramos recommend in podcasts:

- 72 hours of fasting

- 24 hours of ketogenic food. Eating approximately 110% of my total caloric expenditure for that particular day.

The longer fast is supposed to engage autophagy. And the 110% is supposed to keep my metabolism revved up way more than a OMAD routine. Or at least that is what I'm told.


My initial thoughts are: weight loss should be inevitable so I should probably focus my attention on an extremely healthy eating plan. Things like I could eat alot for salmon and cold pressed olive oils if that was the best foods available.

So now that I've sort of explained myself better, I'd like to rephrase my question....What 3 meals would optimize my nutrition and health?

__________________
NSDad

http://www.fastingandketo.ca
NSDad126 is offline   Reply With Quote
Old 11-26-2018, 02:11   #2
Senior Member
 
NSDad126's Avatar
 
Join Date: Jan 2018
Location: Nova Scotia, Canada
Posts: 596

Member Type
Type 2
Diagnosed in 2006

436 likes received
402 likes given
Default

During my fast, I plan to take:
- a multivitamin, and a magnesium suppliment
- homemade electrolyte drinks including salt and potassium, ACV and lime juice.
- 1 cup of homemade chicken bone broth per day for supper
- 1 can of carbonated lemon water for a temporary bloated feeling to get me past lunch
- I'm going to avoid bullet proof coffee unless I sense I'm about to fall of the wagon.
- I'll stick to tea and coffee. no sugar. no cream.
- a mininum of 3 tall glasses of water, about 6 cups of water. I'll adjust based on urine color and thirst.
- 30-60min of stationary exercise combined with an electrolyte drink

__________________
NSDad

http://www.fastingandketo.ca
NSDad126 is offline   Reply With Quote
Old 11-26-2018, 02:17   #3
Senior Member
 
NSDad126's Avatar
 
Join Date: Jan 2018
Location: Nova Scotia, Canada
Posts: 596

Member Type
Type 2
Diagnosed in 2006

436 likes received
402 likes given
Default

On my feeding day:
- I was thinking that each meal should have a side salad of mixed garden veggies with 8 or more ingredients.
- I could have at least 3 eggs ( I've heard that <7 per week can NOT be linked to any health risks, I tend to thing any amount is safe and healthy)
- salmon or tuna for omega3 oils.
- some nuts( but not as a snack)
- pass on the saturated pork and beef fats, instead focus on cold press olive oil and cold pressed
- I've heard that 60grams of fiber per day is recommended, perhaps I should add a 1oz serving of chia seed( 20 grams of fiber)
- maybe some coarsely ground flax seed?

This is nowhere near complete but it is a start. your thoughts so far?

__________________
NSDad

http://www.fastingandketo.ca

Last edited by NSDad126; 11-26-2018 at 02:25.
NSDad126 is offline   Reply With Quote
 
Old 11-26-2018, 03:24   #4
Moderator
 
mbuster's Avatar
 
Join Date: Sep 2011
Location: SW Arkansas
Posts: 8,867

Member Type
Type 2
Diagnosed in Feb. 2012

10841 likes received
5920 likes given
Default

I'd go with the 3 eggs for breakfast for sure. Any reason you want to skip the sat fats?
I don't count how much fiber I get, but I am probably getting more than I think. On days I know I'm not getting much, if any, fiber, I can't tell the difference between days I know I am.

__________________
Think I've had this since 2003. Told I was Type 2 lean on 2/13/12.
a1c 8.8 (8/2011) 5.4 (10/2018)
TC 206 LDL 102 HDL 85 TG 96 (10/2018)
Supplemental vitamins and electrolytes
63 YY Love the LCHF diet. The cheese goes well with my whine

updated 10/26/18
mbuster is offline   Reply With Quote
Old 11-26-2018, 12:15   #5
Senior Member
 
NSDad126's Avatar
 
Join Date: Jan 2018
Location: Nova Scotia, Canada
Posts: 596

Member Type
Type 2
Diagnosed in 2006

436 likes received
402 likes given
Default

Quote:
Originally Posted by mbuster View Post
I'd go with the 3 eggs for breakfast for sure. Any reason you want to skip the sat fats?
My LDL or cholesterol is high. Losing weight can be very effective but I've read that diet can only influence my blood cholesterol levels by about 10-20% so I thought I would focus on increasing the HDL so my ratio is better. I really don't know if this will work, but most people have only good things to say about fish oil and olive oil.


Quote:
Originally Posted by mbuster View Post
I don't count how much fiber I get, but I am probably getting more than I think. On days I know I'm not getting much, if any, fiber, I can't tell the difference between days I know I am.
I'm skeptical but I heard that there are actual benefits to fiber. But I wonder if the information is in the context for someone that is eating too much processed sugars and grains.

Anyway, chia seeds is something I'd like to try.One ounce (about 2 tablespoons) contains 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber....net carbs would be only 1 gram. So I would only have to take a 1-3g hit in net carbs to get a good dose of fiber. I've seen recommendations to be careful, I hear the fiber can cause loose stool, or if it absorbs too much water while in your intestines, it can cause constipation.

__________________
NSDad

http://www.fastingandketo.ca
NSDad126 is offline   Reply With Quote
Old 11-26-2018, 13:08   #6
Moderator
 
itissteve's Avatar
 
Join Date: Jul 2017
Location: Minnesota, USA
Posts: 1,439

Member Type
Type 2
Diagnosed in 2011

1065 likes received
446 likes given
Default

Quote:
Originally Posted by NSDad126 View Post
So I would only have to take a 1-3g hit in net carbs to get a good dose of fiber. I've seen recommendations to be careful
Indeed. Actually, your planned fiber levels seem rather high even for continued daily intake, nevermind intake after three days of fasting. Where did you get the numbers you're using?

Depending on your current fiber intake, bumping it up to 60-80 grams right away could have unpleasant/discouraging results. Best to increase the fiber amount gradually, even if it takes two or three weeks of four-day cycles to work up to the desired amount.

__________________
Now with less sugar!

A1c 10-30-2018 still 5.6 with no meds. Thank you LCHF!
itissteve is offline   Reply With Quote
Old 11-26-2018, 16:19   #7
Senior Member
 
NSDad126's Avatar
 
Join Date: Jan 2018
Location: Nova Scotia, Canada
Posts: 596

Member Type
Type 2
Diagnosed in 2006

436 likes received
402 likes given
Default

Quote:
Originally Posted by itissteve View Post
Quote:
Originally Posted by NSDad126 View Post
So I would only have to take a 1-3g hit in net carbs to get a good dose of fiber. I've seen recommendations to be careful
Indeed. Actually, your planned fiber levels seem rather high even for continued daily intake, nevermind intake after three days of fasting. Where did you get the numbers you're using?

Depending on your current fiber intake, bumping it up to 60-80 grams right away could have unpleasant/discouraging results. Best to increase the fiber amount gradually, even if it takes two or three weeks of four-day cycles to work up to the desired amount.
This is why I enjoy hanging out here. I think you just saved me from a shooty experience. lol

itissteve likes this.
__________________
NSDad

http://www.fastingandketo.ca
NSDad126 is offline   Reply With Quote
Old 11-27-2018, 02:35   #8
Senior Member
 
NSDad126's Avatar
 
Join Date: Jan 2018
Location: Nova Scotia, Canada
Posts: 596

Member Type
Type 2
Diagnosed in 2006

436 likes received
402 likes given
Default

soooooo, I haven't got the portions worked out, but this is what I got so far...

Breakfast
eggs large
cheese
salad
olive oil

Lunch
salad
tuna
sunflower seeds
olive oil
vinegar

Supper
salmon
salad
cheese
olive oil

thoughts?

__________________
NSDad

http://www.fastingandketo.ca
NSDad126 is offline   Reply With Quote
Old 11-27-2018, 03:26   #9
Moderator
 
itissteve's Avatar
 
Join Date: Jul 2017
Location: Minnesota, USA
Posts: 1,439

Member Type
Type 2
Diagnosed in 2011

1065 likes received
446 likes given
Default

Quote:
Originally Posted by NSDad126 View Post
thoughts?
You'd better love salad...

Is the Canadian supply of romaine lettuce messed up too? I stopped by stores this weekend for salad mix for this week's lunches and about all that was left on the shelves was spinach and combinations of spinach with tough greens like kale. Settled for butter lettuce (just don't want to waste the tastebuds on iceberg lettuce if I don't have to).

__________________
Now with less sugar!

A1c 10-30-2018 still 5.6 with no meds. Thank you LCHF!
itissteve is offline   Reply With Quote
Old 11-27-2018, 05:07   #10
Moderator
 
mbuster's Avatar
 
Join Date: Sep 2011
Location: SW Arkansas
Posts: 8,867

Member Type
Type 2
Diagnosed in Feb. 2012

10841 likes received
5920 likes given
Default

Romaine has been pulled off the shelves around here too. Glad I like the slaw mix, but I don't think I would eat it 3 times a day.

__________________
Think I've had this since 2003. Told I was Type 2 lean on 2/13/12.
a1c 8.8 (8/2011) 5.4 (10/2018)
TC 206 LDL 102 HDL 85 TG 96 (10/2018)
Supplemental vitamins and electrolytes
63 YY Love the LCHF diet. The cheese goes well with my whine

updated 10/26/18
mbuster is offline   Reply With Quote
Reply

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are Off


Similar Threads
Thread Thread Starter Forum Replies Last Post
fats and protein - need examples EricB Diabetes Diet and Nutrition 7 12-19-2013 15:08
examples pctm Diabetes Diet and Nutrition 4 11-25-2013 00:11
Excellent results Asad New Member Introductions 1 03-27-2013 00:46
LCHF Diet Percentage examples adimeco Diabetes Diet and Nutrition 0 02-27-2013 16:52

LEGAL NOTICE
By using this Website, you agree to abide by our Terms and Conditions (the "Terms"). This notice does not replace our Terms, which you must read in full as they contain important information. You must not post any defamatory, unlawful or undesirable content, or any content copied from a third party, on the Website. You must not copy material from the Website except in accordance with the Terms. This Website gives users an opportunity to share information only and is not intended to contain any advice which you should rely upon. It does not replace the need to take professional or other advice. We have no liability to you or any other person in respect of any content on this Website.


All times are GMT +1. The time now is 03:35.




Powered by vBulletin®
Copyright ©2000 - 2019, vBulletin Solutions, Inc.
Search Engine Optimization by vBSEO
vBulletin Security provided by vBSecurity v2.2.2 (Pro) - vBulletin Mods & Addons Copyright © 2019 DragonByte Technologies Ltd.
User Alert System provided by Advanced User Tagging v3.1.0 (Pro) - vBulletin Mods & Addons Copyright © 2019 DragonByte Technologies Ltd.