Anybody dealing with this? It's a very new diagnosis for me and my head is spinning. I feel like I've failed and am afraid I'm going to go radical in trying to fix it (have obsessive/addictive tendencies.) I was started on Metformin and basically told to lose at least 15lbs, but without much direction so I'm trying to research on my own.
Can you give us an idea of what you eat now? How much? Go to the daily eating posts to see suggestions of what we eat (Disclaimer: It's not all rice cakes and celery sticks.). Have you calculated your BMR? Do you currently exercise? What do you do? How often?
Starting weight loss is best done in small steps. Week 1: Cut out soda. 2. Week 2, swap full fat milk for skim milk. Week 3: Eat a piece of fruit instead of a bag of chips for a snack.
If your insurance will pay for it, you might want to go to a Registered Dietitian (RD) that specializes in working with patients with diabetes. Make sure it is a RD. Anyone can call themselves a "nutrionist." RDs have to have at least a bachelors in nutrition, complete an internship, and pass a rigorous national certification exam. (think of it like a bookkeeper vs. a CPA) You can probably get a recommendation from your local diabetes support group or here www.eatright.org/find-an-expert.
Can you give us an idea of what you eat now? How much? Go to the daily eating posts to see suggestions of what we eat (Disclaimer: It's not all rice cakes and celery sticks.). Have you calculated your BMR? Do you currently exercise? What do you do? How often?
Starting weight loss is best done in small steps. Week 1: Cut out soda. 2. Week 2, swap full fat milk for skim milk. Week 3: Eat a piece of fruit instead of a bag of chips for a snack.
If your insurance will pay for it, you might want to go to a Registered Dietitian (RD) that specializes in working with patients with diabetes. Make sure it is a RD. Anyone can call themselves a "nutrionist." RDs have to have at least a bachelors in nutrition, complete an internship, and pass a rigorous national certification exam. (think of it like a bookkeeper vs. a CPA) You can probably get a recommendation from your local diabetes support group or here www.eatright.org/find-an-expert.
A typical weekday looks like this: Breakfast: Berry Odwalla bar, banana (or other fruit) and coffee. Lunch: Panera half Greek salad & chicken noodle soup (recently haven't been getting the baguette.) Dinner: homemade burrito bowl with quinoa instead of rice (sometimes with chicken, sometimes just black beans Snacks: trail mix (almonds, peanuts, cranberries), mixed fruit or protein shake (powder & chocolate almond milk)
I try to limit white breads, eat whole grains probably 80% of the time. I eat a lot of salads, limit dairy, etc. Another issue I'm having is that I have IBS so a lot of those eating recommendations conflict with the IR recommendations.
I used to put more effort into lunch & breakfast but I recently got a new job and haven't quite adjusted to the longer days.
Regarding BMR, I plugged my info into a website, is there more to it than that? I got from 1689-1700 depending on the site.
I Crossfit at least two days a week, try to do walks and or videos on the other days. We hike frequently on the weekends.
I asked my doc about the dietician and he agreed it may be helpful, but then didn't give me any resources. I will check into that. I am in the pre-diabetes category right now, but I'm terrified if I don't get this under control I'll end up with Type2.
A typical weekday looks like this: Breakfast: Berry Odwalla bar, banana (or other fruit) and coffee. Lunch: Panera half Greek salad & chicken noodle soup (recently haven't been getting the baguette.) Dinner: homemade burrito bowl with quinoa instead of rice (sometimes with chicken, sometimes just black beans Snacks: trail mix (almonds, peanuts, cranberries), mixed fruit or protein shake (powder & chocolate almond milk)
I try to limit white breads, eat whole grains probably 80% of the time. I eat a lot of salads, limit dairy, etc. Another issue I'm having is that I have IBS so a lot of those eating recommendations conflict with the IR recommendations.
I used to put more effort into lunch & breakfast but I recently got a new job and haven't quite adjusted to the longer days.
Regarding BMR, I plugged my info into a website, is there more to it than that? I got from 1689-1700 depending on the site.
I Crossfit at least two days a week, try to do walks and or videos on the other days. We hike frequently on the weekends.
I asked my doc about the dietician and he agreed it may be helpful, but then didn't give me any resources. I will check into that. I am in the pre-diabetes category right now, but I'm terrified if I don't get this under control I'll end up with Type2.
I'm sure others will chime in. Your diet (diet=way you eat not "losing weight diet") doesn't look horrible. Breakfast: Try something more subsantial like oatmeal, overnight oats, etc. Odwalla bars aren't terrible, but they aren't the best choice every day. Lunch: We'd be starving. Dinner: Add more food. Add good fats, vegetables. It doesn't look like you eat many vegetables. Add them to dinner. Also, this is pretty low in fat and proteins, which will fill you up while eating less. Try adding in healthy fats like olive oil, avocado, and full fat dairy if you can. Can you do any dairy? Greek yogurt is a good source of protein. If not, you could try adding an extra serving of lean protein.
Can someone else come in and talk about BMR? Not my specialty...
I've recently discovered I like avocado so I'll try to add it in more. I can do some dairy, Greek yogurt is pretty easy on me and I like it, just seem to forget about it. I'm going to start cooking a bunch of eggs again to help with the protein and the mornings. To be honest though, unless it's a typical salad veggie (romaine, cucumbers, broccoli, peppers, etc) I don't eat much else. In the summer I eat more zucchini, but I'm pretty basic in that department, will definitely have to step it up.
Thanks for replying, it's helping me to take a critical look at my diet by typing it out. I'll check out those links shortly.
Two ways I pack the veggies on are doing veggie frittatas for & salads in a mason jar. Then, at dinner, I aim for half of my plate to be filled with veggies. **far from perfect, I'd like to lose a bit of weight**
scramble eggs and chop veggies, then bake in a muffin tin. Keep them in the fridge and eat 2 or 3 for breakfast throughout the week. Good protein in the am keeps me full until lunch.
You can find tons of suggestions on mason jar salads on Pinterest, but i usually do dressing on the bottom, then a scoop of quinoa, a couple of hb eggs or leftover grilled chicken, veggies, then greens.
Post by emilyinchile on Jun 28, 2015 19:47:58 GMT -5
It looks like your breakfast could be a problem. You're eating a lot of simple carbohydrate and sugar without much protein and fat to offset - and as I understand it, that's a classic diet for insulin resistance. Your other meals are also pretty light on fat and protein, as saddlebred mentioned, and even something like quinoa is packed with carbs as well as the protein (ditto beans).
I don't eat paleo and didn't feel any effects from my abbreviated Whole30, but the concepts behind that way of eating may be good for you, if you are the kind of person who does better with a specific plan. If not, then just take the underlying message which is that you want to keep your blood sugar stable throughout the day, which means your meals should be balanced in macronutrients. It doesn't sound like you're eating a ton of crappy foods, so that's a good start, now you just need to work on quantities and how to combine them.
It looks like your breakfast could be a problem. You're eating a lot of simple carbohydrate and sugar without much protein and fat to offset - and as I understand it, that's a classic diet for insulin resistance. Your other meals are also pretty light on fat and protein, as saddlebred mentioned, and even something like quinoa is packed with carbs as well as the protein (ditto beans).
I don't eat paleo and didn't feel any effects from my abbreviated Whole30, but the concepts behind that way of eating may be good for you, if you are the kind of person who does better with a specific plan. If not, then just take the underlying message which is that you want to keep your blood sugar stable throughout the day, which means your meals should be balanced in macronutrients. It doesn't sound like you're eating a ton of crappy foods, so that's a good start, now you just need to work on quantities and how to combine them.
You've hit the nail on the head. I'm struggling with the macros. I'm going to try 40/30/30 for a bit and see what changes I notice if any.
Saddlebred, I've found a RD in the area and will check in to getting in to see her.