I am very much frustarted. Got the answer that this is due to being sweet tooth (is it a crime 😒?)
Now i m working hard to loose the weight. Doctor said, Loosing 5 kg will b suffice to go off the medication. I am reading a lot and there r galore of theories. And again and again i m in viciois cycle of confusion. But what best and proven i found is LCHF. Though having cholesterol level 186. Breaking a status quo i decided to follow LCHF. But immediately i came to know its very diffficult to follow, as only 2 whole wheat roti fills the target of days carb 😢 (30-35gram carb). I tried for couple of days but felt week. Mayb my approach was wrong. (Please advice in this regard also.)
Currently my average intake if strictly followed is :
Protein: 100 grams
Carb: 85 Grams
Fats: 60 grams
Fibre: 25 grams
Total calories 1200. Please comment.
Also plz tell how can i reverse/remission or atleast stay off the medication for considerably long time(as it is progressive😢).
Being food lover it really taken a toll.. so disheartened !!! Please advise..
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Shri9
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Welcome to the group, Shri9. First of all, you don't have to be disheartened. Diabetics, in general, take good care of their overall health and therefore enjoy a better quality of life.
You have taken good decision to change your diets in order to lose weight and control blood sugar. Diets have the profound effect on blood sugar particularly the PPBS number.
It should be possible for you to lose one kg/week safely using low carb diet. Please include lots of green vegetables grown over the ground to meet the requirements of essential vitamins and minerals.When following LCHF diets you do not count calories. You usually eat till satisfied.
If you are so fond of wheat( like chappati), consider using long wheat. ShooterGeorge may provide further guidance. In LCHF you are allowed up to 100gm carbs and therefore it may be possible to include long wheat in your diet. That way you will maximise the benefits.
Thanks for the reply sir. And really thanks for these motivating words. Its really taken me so many days to finally get over and accept T2D..
Its not dat i m fond of chapatis but its really dificult to give up jus like dat as following it so many years😊..
As u mentioned, I have read posts of george sir. And found, LW diet can completely fit and good to follow. Furthermore at this stage,bluntly speaking i am feeling little sceptical to follow high fat diet though i really read a lot and inclined towards it.. for the same i am waiting to be my lipid numbers to fall in normal range (though they are in range not good enough as diabetic). Then i will definitely follow strict LCHF+LW regime. I followed and read ur and George sirs communication posts regarding same. I came across post of "name:cure" who got excellent results with LCHF+LW. Which is really encouraging.
Have some questions about LCHF..
1. Please comment on numbers of protein carb and fats i have given.. whether they are good to continue.? Also can i progress by cutting the protein intake and filling the gap with ghee.?
2. What is the normal fasting and PP BSL one shud expect?
Other members who are following alike diet or have some opinion.. please advise, comment to help deciding the approach..
There are two approaches. You take professional help where everything will be worked out for you and you have to follow the given plan. Great option because there will be minimal chances of the plan going wrong. You save time because someone else is working for you.
Another approach is learning and implementing your own plan which will be evolving as time goes by. You keep monitoring the results and making any changes as and when required. It all depends on what you feel comfortable with. No approach is risk-free and you must assess risk and reward before following any approach.
I did not calculate everything beforehand. I made sure that the carbohydrate was low and ate to my satisfaction. Monitored my weight weekly and blood sugar daily in the beginning. I never felt weak or hungry. I lost 13 kg in three months. You were perhaps not eating enough that is why you were feeling weak.
Following is the diet plan which I followed. I AM NOT SUGGESTING YOU FOLLOW THE SAME. TREAT IT AS AN EXAMPLE AND DESIGN YOUR OWN PLAN BASED ON WHAT SUITS YOU BEST.
MY LOW CARBS M.E.A.L PLAN:
M > Meat > Chicken/Mutton/Fish
E > Eggs ( in whole, no white only).
A > Added Fat > Olive oil, Butter/Ghee, Coconut, Cheese, Full fat cream and yoghurt, Walnuts, Almond.
L > Low carbs Vegetables grown above ground e.g. Lettuce, Spinach, Cucumber, Green beans, Olives, Peppers, Cabbage, Cauliflowers, Broccoli, Okra(Bhindi), Bitter gourd( Karela), Avacado, tomatoes, Mushrooms and any locally grown vegetables (above ground only).
The typical one-day menu may look like this:
BREAKFAST:
2 or three eggs omelette and Cheese + Green veg salad ( select from L > above)
TEA/COFFEE without sugar, add double cream in place of milk.
LUNCH:
Chicken kabab along with mushrooms, green peppers and like.
Green veg salad
Tea/ coffee if required
DiNNER:
Salmon with gravy made with double cream and spices.
Side Vegetable of your choice
SWEET:
Desiccated Coconut cooked in whole milk until paste-like thick. No added sugar. Up to two tablespoons.
I followed the above without any grains for the first three months and then added LW in the plan. I must tell you that I was not feeling hungry so after a week only I was skipping breakfast or lunch.
I hope the above gives you some idea to design a diet to your requirements.
Thanks for the detailed diet plan. Going through , a bit curious on the cholesterol side as you mentioned chicken/Beef/Cream/Egg yolks in a daily basis. Will it shoots the LDL up? A bit confused if we go for fats will it affects the other (Cholesterol)?
A bit learning myself here on aged 40 diagnosed with pre-diab. planning to go for LCHF diet. But a bit concerned
I fully understand your concerns. Unfortunately, FATs have earned a bad name. In the past, I too was so concerned fat would cause the problems that you mentioned and I was using oil spray rather than oil. I used to select lean cut meat e.g. chicken with close to zero percent fat. But after doing research, I found that good natural fats are not harmful. As Anup has mentioned in his reply above, LIPID profile generally improves on such diets. You can do your own research in order to convince yourself. If I can be of any assistance to you in this direction please let me know.
Just as a reminder, PROTEIN AND FAT ARE THE ESSENTIAL BUILDING BLOCKS WITHOUT WHICH HUMAN BODIES WILL NOT SURVIVE FOR LONG. CARBOHYDRATE ARE NOT ESSENTIAL FOR THE SURVIVAL OF HUMAN BODIES.
However, carbohydrate does provide many of the essential vitamins and minerals, therefore, we must include them in our diets.
Carbohydrate whether simple or complex causes maximum rise in blood sugar for diabetics followed by protein and rise in blood sugar due to fat is minimal. THEREFORE IT MAKES SENSE TO GO ON A DIET WHICH IS LOW IN CARB MODERATE IN PROTEIN AND REST GOOD FAT.
The proportions of C, P and F will depend on individual's goal and requirements.
I do not take eggs every day because I like variety. Sometimes I go for bacon, sausages and at times I just take some nuts and tea. The formula is simple- DO NOT EAT IF NOT HUNGRY AND EAT TO YOUR SATISFACTION WHEN HUNGRY.
Oh thank you preveen sir for the detailed reply and diet plan u gave.. i now get to know how to fill the plate fr sure.. ur post wil b of great help for initial planning. Please clarify dounts..
1.there is concern as dini297 also mentioned here.. i suppose egg yolk contains cholesterol and will directly affct LDL numbers.. ?? Please clearify.. i am kindoff on borderline lipid numbers as off now... Is egg yolk good to eat? If yes can i consume eat daily (coz i can😊)
2.For me its dificult to consume nonveg(meat-chiken) evaryday or two, So
Can i consider Ghee for direct consumption ? Can i use it to fry or deep fry ? E.g. bhajji pakode fried in ghee? Wil it b good to eat ? Are all the fried foods in ghee are advisable and can be considered in good fats?
3. As u said eat to your satisfaction.. so i can eat as much i want without counting calories(following LCHF)🤔😊?
Finally as u lost 13 kgs its not less than miracle fr me seriously.. many congrats !!!
1. As I said you do not have to follow exactly what I did. As per my research, it is ok to eat eggs. Although I do not eat eggs every day. However, there are other options e.g. you can eat Paneer or Fish. Choose something you feel comfortable with. There is no point in eating something which makes you lose sleep at nights.
2. Just adding Ghee to something does not make it LCHF dish. You have to count the carb in whatever you eat. Regarding the vegetarian low carb dishes, I do not have much information.I struggled hard to figure out. When you find something, please share them here for our benefits. That is how we learn from each other. There should be some veg dishes on our website also.
3. If you are bent on overeating and proving me wrong you will be able to do that. However, in my experience, it is rather difficult to do overeating if you listen to your stomach. You become satiated much earlier. And you hardly feel hunger pangs in between meals as in conventional high carbs diets.The way you are moving into the programme, I am sure you will also be able to lose similar body weight.
CONSIDER OPTION ONE - PROFESSIONAL HELP. I THINK THAT WOULD BE IMMENSELY BENEFICIAL IN AVOIDING POSSIBLE PITFALLS.
I know people have not only survived but thrived on fat and protein only. However, I prefer to add about 500gm of green vegetables( carb limited to 5% max) in our diet to provide vitamins, minerals and fibre. Selection of vegetables should be as varied as practical.
I looked at your numbers 112/130 they are not very high. I do not think you even need strictly LCHF unless you are overweight or so. Just be sensible and reduce some carbohydrate and include olive oil and walnut in your diet. Avoid eating carb snacks in between meals.
Please remember, any diet will influence the post-meal(PPBS) number directly and immediately but not the fasting one. And your problem is more on fasting one. Having said that fasting number may improve slowly with time on lchf.
Yes, Now im exercising at evening. So the numbers are at 95 / 130. But just learning on the diets and its impact. My cholesterol and triglyceride was higher but now got drastically reduced due to my heavy cutting of diet. Its now trygly is on 88 and total cholesterol is now good but HDL/LDL is on the LDL side.
But i got more leaner now. Im now at 68 was at 73. Just want to find that diet balance that can keep my wait and health.
The numbers are showing you are doing very well. Continue what you have been doing. Sometimes we get carried away by different diets in the news without realising it may not be suitable for all. As we know even same medicines don't work equally well for everybody. I am myself on very low carbs and I know it is an extreme type and not necessarily suitable for everybody. One has to assess the suitability of the approach before following it.The diet you choose must not make you feel hungry. Sometimes diabetics wrongly assume that they have to be hungry. Consider good fat your friend and go light on carbs including complex ones.
Please feel free to ask any question you may have. I wish you good health and better BS numbers in the coming days/months.
I would love to assist you with suitable low carb vegetarian diet. It is still work in progress. Meanwhile, may I suggest you search on our website where other members might have posted veg diets in the past.
As I understand, Long Wheat is available in many parts of India and outside India too. You should search our website for further information. Where do you live?
Don't you think Long Wheat is a better option than using modern wheat?
LW(Emmer) is one of the ancient kinds of wheat which has not been genetically modified and there are some studies which suggest they are overall healthier than the modern wheat. If one has to add carbs like I did to increase my carb intake to 100gm or so this appeared to be a very good option.Several other members of this group have also reported beneficial effects on blood sugar control.
Long wheat ultimately is wheat. We have to consider gi and gl too. One roti will be 25-30 g with high gi. No. I don't recommend. Gm foods i'd never advise.
Carbs are just energy and fibres. Not very essential. 100 g is the upper limit within 20% of caloric requirement. Carbs - complex - as less as possible. Why do you want to increase carbs in the food?
Total net carbohydrate intake from all sources less than 100gm. Net carb means digestible carb which excludes fibre.
If you take 20/25 gm carbs from vegetable and another 10 gm from miscellaneous sources (e.g. nuts, yoghurt, etc), then you are left with 65/70 gm which can be taken from LW. LW has about 60% carbs so you can use 100gm or so of raw LW.
Regarding protein, it depends on body type and goal. For example, if you are muscular and will be doing a lot of strength training to build muscles you may go for 1.5gm/kg of your reference body weight. Otherwise, 1gm/kg of body weight should be ok.
Reference weight is the target bodyweight which you would like to have.
Rest can be Fat. In the beginning, you will be in weight loss phase and therefore your total fat requirement will not be coming from the dietary sources. Part of it will be your body fat.
I believe you would like to lose 20 kg and therefore your Reference weight will be Current weight - 20 kg. So all calculations would be based on the reference weight.
You should aim to lose about 1kg/week which sounds sensible to me. Once you achieve your target weight, you need to readjust your dietary fat. I hope it makes sense to you. Any question, please do not hesitate to ask.
Please remember the above calculations are based on theory and in practice, it may not work exactly as per calculations and you may have to tweak the input parameters by monitoring the deviations in the results. Accuracies in counting macronutrients are not guaranteed coupled with complexities in metabolic processes. For those reasons I do not think it is worth spending too much time on exact calculations. My personal experience is that if we take care of limiting the carbs to the required quantity, other two macronutrients can be tweaked easily by monitoring body weight and blood sugar.
Thanx sir fr exact answers i was looking for.. and since its actual carb quatity i can follow easily
1. For counting carbs i hav to subtract fibres right? E.g. considering guava fruit it has approx. P/C/F/Fb - 3, 15, 1,5 content. So 15-5 i.e. 10 effective carbs i m getting?
Sub question fr this is.. if so.. if i am taking say 40gram carbs from LW chapati and i m also taking cucumber same time containing say 10gram fiber.. so effective carbs are 30?
2. About 20:20:60 calculation - sir is it about weight calculation ratio or ratio of calories we will be taking?
E.g. say my aim is to consume 1600 kcal
Breakup wil be
320:320:760 kcal hav to get frm respective sources. So exact gram consumption is 80:80:85 gram right?
Asked jus to understand calculation wil change keeping your abovesaid answer in mind.. expect more likely questions😇☺
1. Your calculation of net/effective carb in case of guava is right.
Your calculation of total carbs for LW + Cucumber is wrong.
You should just add net carb of LW and net carb of cucumber. Therefore total carb for the above case will be 40gm + net carb of cucumber.
2. Your calculations of C:P:F in quantities and energies are perfect.
By the way, for 10gm fibre from cucumber alone, you will have to consume a huge amount of cucumber. Please include several vegetables as varied as practical.
Rather than spending too much time on exact calculations, you should start the journey, maybe from tonight. If you have not taken your dinner, go to a good Tandoori restaurant and order a Butter Tandoori Chicken with a generous portion of green veggie salad. Drink plain/lemon water. And celebrate the start of your journey.
Yeah sir, actually i have already started.. just settling the confusions so that no worries.. once i know the exact calculations i can know the rage of tolerance also to follow.. btw dats imp inputs👍 thnq.
1. Ohkay Sir got it.. but v hav to subtract fibre.. so ultimately cucumber is doing wrk of filling the stomach (which is imp too) with no considerable carb deviation
2.yeah true😊 more than 250 gms of cucumber hav to consume..
Dear Shri9 , cheer up ! there is no need to feel depressed over diabetes,you are so young and just got diagnosed , you can lead a normal life without medicines with the help of some changes in your lifestyle , diet and some physical activity like walking or yoga or gym .Mainly by following LCHF diet , I am telling you this ,as I too have gone through the same phase as you are feeling now,but I overcame all that within a year of starting LCHF. You can begin by searching "LCHF "diet here on this site as well as on the net.Gradually you can develop your own LCHF menu , there is plenty of choice for a non vegetarian and also make a habit of monitoring blood sugar levels frequently at home and keeping a record of it . Good luck & God bless
I am 28 , diagnosed 1 year back as T2D . Don't worry live your life fully nothing will happen till your sugar is under control. Try to have low carb diet. My A1C was 14 , 1 year back .. now it is 5.37
V r from same batch then😊 little relieved.. Thank you .. and yeah many congrats u really hit magic numbers there.. what i kind of diet u r following please share..
Come on Shri9 you have wonderful chances to get back your health again....
You have age at ur side...
I am 58.... about 2 yrs ago i got diagnosed with T2.. with Hba1c 13+
Now after 2 yrs...i am medicine free and keeping Hba1c below 6 for last one year...
Last week I was on south India tour...full white rice meals 2 times...plus prasad from various temples as sweets..and after coming back FBS 94 and PPBS 115....
Read my earlier posts...
Further 100 Gms net carbs per day is thumb rule...
you must get your fasting insulin checked... carbs tolerance varies person to person... but it is always better to limit ur carbs below 100 gms per day...but understand this is thumb rule... for insulin deficient person it may be further low..
For last 2 yrs I followed LCHF however whatever carbs I was taking I consumed in form of long wheat chapatti...
Further...to my understanding.... one must support his liver along with diet...
Read my earlier posts...
Do not worry.... for me diabetes is boon in disguise ...now after 2 yrs... Iam more healthy than before...
Follow LCHF....but before that...understand the concept.... read more...understand the pit falls...try to avoid them.... discuss them with ppl..other members...read on ur own...think....and if found logical...then only follow...
Thank you for reply sir.. i am reading ur posts thouroughly.. Congrats for the BSL numbers u r maintaining.. it seems u r cured really..
And yea, m ready to make T2 boon than disguise..
Sir i hav read not enough, but sufficient and ready to follow LCHF.. now in phase of adapting and making those CPF numbers work fr me..
1. What is the specific name of insulin test u r mentioned? I will do it.. what numbers will tell then?
2. 100 gms carb are fine for me.. but sir to follow, to manage 20:20:60 numbers.. shudnt i hav to increase fat intake then.. please comment on protein and fat numbers also specifically for 100gm carbs..
3. What are the FAT consumption option u followed.. what i m finding dificulty is intake of fat.. as ther r no food options than non veg,which are fat rich and edible as real food? Please advice on this..
Also i will read all the post will ask you questions if came across any..
Prolonged remission is complete remission that lasts for more than 5 years and might operationally be considered a cure. The 5-year period was chosen arbitrarily, since there are no actuarial data indicating the likelihood of relapse over various periods of time from the onset of normoglycemia. It is recognized that the risk of relapse likely remains higher for people with diabetes in remission than for age-, sex-, BMI-, and ethnicity-matched individuals who have never had diabetes.
Sir i hav read not enough, but sufficient and ready to follow LCHF.. now in phase of adapting and making those CPF numbers work fr me..
Plz do not get much confused with those C:P:F numbers… they are meaningless …..just to confuse new comers…
Just understand simple thing… That being diabetic your body is not efficient on metabolizing carbs… and therefore it is wise to avoid carbs or limit them… Limit to what level??? As much as your body can clear… and how you will understand this level??? By checking your Fasting insulin level… Once you get that there are many experts in forum who will guide you how much carbs your body can clear…
And once you reduce your carbs…to make up your calorific requirements you need to consume more of fats and proteins…so you can calculate accordingly…
I consume lots of ghee/ butter… never consumed VCO any time in my life…. I prefer to consume fresh coconut instead… it is refreshing…satisfying …and works out cheaper…
VCO is for those who do not have easy access to fresh coconuts.
Sir, thank you for reply.. i followed ur posts thoroughlly.. and ur kindoff debate with doctors also, no doubt LCHF is proven.. ... But cudnt find indian version of diet though.
Firstly bare my questions as they may seem basic but m in initial phase of analysing..
1. As praveen55 sir is saying 100gm is fine.. and its really fine for me😊 but as LCHF rule shud i have to consume FAT 60% of total .. so if m taking 10%as carb, ratiowise FAT numbers will be huge.. i may sound childish but i m failing to get the healthy calculations for LCHF to follow. Can u please tell tolerable/range percentage of carb-fat-protein in LCHF
2. If i am folowing LCHF. But in between (say 2 days in week) can i eat moderate carbs say 4 chpatis in a day? And again continue with LCHF?
Currently the diet i m following i feel, falls in Moderate carbs, moderate to low fats, moderate to high protein. Is it good?
Also can u please point me to other links of yours to follow for more info..
well....meter reading and calculating from the meter is really not very advisable method... as BS is very fluctuating all thru out the day...
And it is the same reason why Hba1c is really very essential tool...
I really think Hidden that some point of time you should get your Hba1c tested....You never did that in last 7 years which is really not good.... 7 years without any tests is very huge time... infact a diabetic should do all tests done at least 2 times in year..
I think once for all you should get all your tests done.
120/123 is average. How much could be the peaks? Definitely beyond the 140 threshold
well @anup even after dinner/lunch I am getting 2hrs PP maximum 120 ( I m eating one chapatti for lunch and one chapatti for dinner)....fasting is always sub 100....around 90..even below that.. and if I calculate as per meter reading my average is around 105. But this method is not reliable...If i trust that figure...I think I am cheating myself...
In some other thread u mentioned your fasting is in 100s...hmmm bhai its high time you should get your Hba1c tested...
Hmmmm you are sharing your own experience... I m sharing my experience...
As per meter reading my average is also 105...but I can not rely on those figures..
Moreover, when 1 hr, 2 hr, FBS numbers are reproducible over and over again I don't think meter readings can be unreliable because my diet doesn't vary much.
It is same with me....My meter numbers are also reproducible... still I think it is very unreliable method...
Have even predicted A1C fr many who report meter readings and most of the time they were bulls eye
Bhai I have seen manyyyyy times on this and other forum that meter readings and Hba1c never matches...
Between just curious....what was your Hba1c in 2013??and other parameters??
Ummmm... Counting k and carbs... Makes simple things more complicated...
Keep it very simple.... U can not metabolize carbs.. So minimize them.... And to make up calories increase other macro nutrients... Preferably good fats.
Imho vco or co. Stomach has very strong acid HCl which will destroy anti oxidant properties. Nutrients are hydrolyzed, sterilized and absorbed as their basic units ( glucose,AA,FA ).
I diagnosed Diabetes at the age of 32 (as yours) and was feeling same as you are now.
Bro we have to fight it and win and It is not very difficult.
I don't have to much knowledge over diabetes. I am just following my doctor's treatment doing my regular yearly fully body check ups, strictly vegetarian, avoid tension and after 11 years my reports doesn't have any major complications except indication of border line Hypertension.
But now I want to explore more over the subject like LCHF and alternate medicine eg. Homeopathic or ayurvedic because Allopathy medicine have side effects over the period we have to depend minimal on them.
Diabetes is controllable with good knowledge, discipline and selfcare.
You are lucky then me because you have time with you to try unconventional methods and keep away with medicine.
So keep away worry and live life with full heart and awareness.
You are James Bond. Not me. If deleted, then I shouldn't be able to reply. It showed " hidden ".
Well, I'm not a google doctor. Everyone here learns from google. If you are doing original reasearch on patients here, then come out with your research conclusions. I have only one agenda and that's to spread the right and truthful knowledge.
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
and also make a habit of monitoring blood sugar levels frequently at home and keeping a record of it . Good luck & God bless
Recently diagnosed with Diabetes Mellitus Type-2 in New York, USA. 
Very Stressed, Age 29, T2D, Hb1ac 9.5