Hello Diabetes Forum - Page 2

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Hello Diabetes Forum - Page 2


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Old 04-13-2019, 21:15   #11
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The text in your signature block says LCHF, for low carb high fat. What sources of fats do you eat, and how much per day / per meal?
I eat pretty much all sources of fat: the fat that comes with meat or poultry or fish; butter, sour cream, cream, cheese; olive, coconut, and avocado oils; olives, avocados, egg yolks.

My "macros" have me at around 120 grams of fats per day (running a deficit for weight loss). There are some days I'm short of that mark.

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Old 04-15-2019, 15:19   #12
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My "macros" have me at around 120 grams of fats per day (running a deficit for weight loss). There are some days I'm short of that mark.
Can you please elaborate upon the text that I highlighted in bold? What are macros? Are they macro greens like broccoli and lettuce?

My body is not overweight. I read that being overweight actually makes it easier for diabetics to control blood sugar levels with insulin injections.

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Old 04-15-2019, 15:39   #13
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Can you please elaborate upon the text that I highlighted in bold? What are macros? Are they macro greens like broccoli and lettuce?
"Macros", in this context, are measures of the broad categories of nutrients that a person should eat each day.

In a low-carbohydrate/ketogenic diet, carbohydrates should be kept to the minimum required by the body -- for most of us following this way of eating, that's 5% of our caloric intake, or about 20-30 net grams of carbohydrates a day ("net grams" is grams of carbohydrates minus grams of [indigestible] fiber). Some people can eat more carbohydrates than that each day, but some have to restrict themselves even to below the 20 gram limit to control their blood glucose as they want to.

Protein intake should be enough to allow the body to maintain itself; this is dependent on body size and gender. For males of my weight who are not very active or purposely building muscle, that's about 25% of caloric intake; for me, that's about 95 grams of protein a day.

The rest of the calories come from fats, whether they're part of the food itself (like beef or avocados) or added (butter on broccoli, oil used for frying). It is not necessary to eat all the fat calories allotted for the day; since both fat and protein tend to stabilize blood glucose and promote satiety, on some days I do not get in all of my fat. That's the "calorie deficit" part -- by shorting myself of some calories daily, my body has to take it from (substantial) existing fat stores I already have. Thus, I should lose weight.

I hope that helps!

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Old 04-15-2019, 17:09   #14
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I am one of those who controls their T2 diabetes through diet alone. To do this, I must keep my carbohydrate consumption to 20g or less a day. That's not much. But, then again, it is worth it to keep from having to take any meds or insulin - not that I wouldn't if it was needed.

LCHF is a very satisfying way to eat. It is also very healthy. It is high consumption of carbohydrates, which promotes inflammation, that contributes to so many health issues.

A very good website for a LCHF way of eating is www.dietdoctor.com Another very good site about diabetes and managing blood sugar levels is www.bloodsugar101.com Both are worth the reading time.

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Old 04-15-2019, 17:12   #15
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Steve, you are light years ahead of me with this topic. You must practice a ketogenic diet? I tried that once and it was hard to maintain with carb cravings.

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Old 04-15-2019, 17:44   #16
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Steve, you are light years ahead of me with this topic. You must practice a ketogenic diet?
I do. I was unlucky enough to be diabetic but lucky enough to not be the owner of a sweet tooth, so it was not that hard to give up the sweet stuff and only moderately hard to give up the bread/potatoes/noodles. I just got tired of feeling badly when I indulged in more carbs than my body could handle. It is an adjustment, and you have to ride it out as your body gets fat-adapted, but it was easier for me than for many people.

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Old 04-15-2019, 22:35   #17
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I do. I was unlucky enough to be diabetic but lucky enough to not be the owner of a sweet tooth, so it was not that hard to give up the sweet stuff and only moderately hard to give up the bread/potatoes/noodles. I just got tired of feeling badly when I indulged in more carbs than my body could handle. It is an adjustment, and you have to ride it out as your body gets fat-adapted, but it was easier for me than for many people.
What is on the menu when dining out with a ketogenic diet?

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Old 04-15-2019, 23:04   #18
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What is on the menu when dining out with a ketogenic diet?
Lots of stuff! Always salads (chosen judiciously to avoid sweet dressings, croutons, deep-fried proteins, etc.). Always grilled or broiled meat, poultry, or fish. Side dishes of steamed broccoli or cauliflower or greens. Breakfasts are easy: eggs and meat if you want. At some diners, you can eat breakfast any time.

At fast food joints, I can eat burgers and ask for them in lettuce leaves rather than a bun. Ditto at some sandwich shops, or they'll put the toppings on a bed of shredded lettuce. At Mexican restaurants, fajitas are good; just pass on the tortilla and beans. At Asian restaurants, items can be stirfried or steamed and served on shredded cabbage instead of noodles or rice (though there are issues with how some kitchens use starchy thickeners and, sometimes, root vegetables like carrots and potatoes). I've even eaten pizza toppings and left the crust if I had to.

Frankly, it's often harder to eat at the relatives' house than it is to eat out.

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