PMRGCAuk
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Taking control of my eating

Ok so yes I have heard about cutting out carbs but I am a walking loaf of white bread and it was so hard to give it up. So, what I did was two weeks ago I made a plan to cut out the cookies and breads. We have food bank day on fridays and you would not believe the goodies the bakeries and grocery stores give to us. I always said to myself I will just leave before I get to the baked goods but every week there I was picking up a cake or some other decadent yummy thing.

The first thing I have done is skip the free food and to cook duplicate meals so the next meal was ready. The second is to allow my self 4 pieces of sourdough bread a week. I had a fried egg sandwich and two days later a steak sandwich.

In two weeks time I have lost 8lbs and do not feel hungry all the time. 120 more to go. Yes I have gained 80 lbs due to first. feeling sorry for myself and yes I would eat the comfort food. Who would have thought you’d get the munchies from prednisone.

My rhumy told me to eat a huge bowl of salad every night. I choose night because that is when I used to eat the most. Anyway I eat 3-4 salads a week. Sometimes I throw a piece of chicken in or an avocado. And yes the bowl is huge. We have pre made salads in bags n I use those and can almost eat the whole bag. The left overs I eat for lunch with a piece of meat with it.

So in closing, I eat meats and veggies and fruit. Not as much fruit as veggies.

I will do it this time because I have to. My doctor said I am pre diabetic and not to worry about it but I do as I don’t want to deal with diabetes also.

I really craved the sweets the first week but this week I don’t. That would be nice if the cravings stay away..

😸

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Well done Lin! The first steps are the hardest - and you should find that as time goes on the cravings for sweet things will fade away. After about 6 weeks all your taste buds have renewed and your tastes will change with them.

"Who would have thought you’d get the munchies from prednisone?" My husband has just been in hospital with lung problems and they eventually gave him a few steroid shots - suddenly this skinny little guy who struggles to eat a child's portion was eating soup, main course and dessert! It took him forever (he is the slowest eater in the world!) but I could not believe how much he has been tucking away! All down to pred...

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Thanks,,, one thing I had to admit was it was not all prednisones fault. I was lazy and found it was a lot easier to have toast or a cookie. Not a good thing. It all hit me when I got on the scale at the doctors. Geeeez....

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I’m impressed! It is hard work to have “the good” meals always ready, to say nothing of time consuming. But you are well on your way...keep up the good work. Think Strong Discipline!

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Thanks! When I cooked my breakfast today I made a huge skillet full. Then I used a small paper bowl to scoop out a small amount. When I felt hungry in a few hours I eat another small portion. I keep track of what I eat so I won’t forget. I made enough for tomorrow...

I scrambled 2 eggs egg whites zucchini, onion, small potato, mushrooms it was good. Left out the toast n jam and really didn’t miss it...

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As I've said before on this forum I developed a craving for leafy green vegetables! Get some fermented foods into your diet, but introduce them very slowly until your gut microbiome adapts. That will help because when you're craving sweets or bread it's because your microbiome is demanding to be fed. Within a few weeks of changing the diet the microbiome adapts, the balance changes, and you will find yourself willingly feeding healthy food to yourself, thanks to the changed microbiome. This is a true story!

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Ok what fermented foods.? Does it include wine?

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Probably. 😁😉 However I was thinking more about kefir, fermented veg of which sauerkraut is the best known but anything can be fermented not just cabbage, kimchi, kombucha, not to mention yoghurt, of course, and some cheeses.

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I need to find out what some of these thing are. I use kefir ..

Thanks for info..

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Our local farmer's market has a couple of young farmers who have created a niche for themselves by producing a wide array of fermented vegetables and more recently kombucha (fermented tea). We now are forever trying new things from them, so it's added variety. What I often do is add a small heap of fermented veg (sauerkraut with seaweed, or beets and turmeric, or carrots, for example) to our green salad. This adds tasty variety and colour to the meal.

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Carrots?

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Yes, even carrots (grated or thinly sliced). I have had them as a single ingredient, in fact that was how we were introduced to fermented veggies, although don't seem to find them any more. But they are a frequent ingredient in some of the recipes made by the producer we buy from these days.

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What do you have to do to make them fermented?

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Please note that I buy these things, I don't make them myself!

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Thank you PMRpro. We love vegetables and I’m going to give it a go. X

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Do tell us how you get on!

Thinking about it - I assume that was what was "going wrong" when the runner beans that had been salted for the winter started bubbling. Who knew?

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I am trying to be more conscious of what I eat. (Notice I just said conscious😳) carbs, sweets, fermented foods. Beet pickles!!!!! Love em. I made my own batch using canned beets I bought at the store. Delicious.

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Pickles are fine, but pickles are not the same as fermented vegetables if you are looking for the benefits of fermentation. A basic definition is that with pickling vinegar is used to kill bacteria to preserve food, whereas fermentation cultivates good bacteria to kill bad bacteria to preserve food.

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On the topic of gut microbiome here is an interesting presentation given at a low carb conference.

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Well done Lin-calif! You are an inspiration. Free as well what temptation argh!

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My neighbor has taken my before picture which I will save until I can put up an after pic. I figure it might take longer to get off then put on... it was really easy to put on......

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Great start! Go Lin!

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Ten pounds a month is the plan. 🙀

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I lost a pound or 2 a week & it took me a year to loose 63 pounds. (It’s been 18 years, but Pred wasn’t involved. Just lots of discipline.)

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Thanks for sharing that is basically what I was thinking... I truly am going to be firm with myself. It is amazing how just the pounds I have lost inspires me. My doc kept saying don’t worry it is the prednisone... well I am worried and will show that we can lose even with prednisone.

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I don't get these doctors who aren't worried - it may be the pred but it is still overweight that is damaging various parts of your body and your health. If there is a way to combat that - and we know that for most people there is - it should be talked about.

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So true! My Rheumy was good. He told me straight off that I’d put on weight unless I went lo-carb. I did put on weight. My self discipline is very bad but the cravings for sweet things were incredible. Little by little, it is coming off but I’m so annoyed at myself for not taking control especially since the Doc warned me in advance.

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We know, right? I don’t believe my rhummy has ever checked my blood sugar with her “routine” tests. And she says with a smile...”Pred makes you crave sugar.”

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I can only assume ignorance - it not only makes you crave sugar - it makes your liver release sugar. And high BS is high BS - however it happened - and damages your body silently.

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Being told one is pre-diabetic serves as a warning that something needs to change, so it is good that you are taking the news seriously. Some of it may simply be the pred, but you won't know until you are off pred altogether. In the meantime, even though you are not actually diabetic, you might consider testing your blood sugar like a diabetic would do to determine really what is happening with your blood sugar levels while you are on pred. Regular high blood glucose levels can cause damage to your organs and increase insulin resistance. If you test two hours after your first bite of a meal, you can determine how that meal has affected you. If the blood sugar level is an unsafe amount, you should consider cutting the offending food from your diet.

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My last visit with GP I asked if I should use a monitor and she said no don’t bother just stick to the diabetic diet we discussed. So that is what I will do. I understand how high levels destroy organs and plan to keep that at bay. Thanks for your response. 😀

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Absolutely can loose. I had “allergic to Pred” on my chart because I didn’t want to gain any weight. That didn’t go well with PMR & they put me on it anyway. I lost 6 pounds and have been trying to gain it back for the first time in my life!!!

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Hehehe! When I was young I was a 5’9 skeleton.... flat chested and couldn’t gain a pound. Fast forward and now I have breasts...and living large. Why does anyone need to grow breasts in their late forties? The grass is not always greener but at least it is flat.

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That’s so funny! I too grew breasts in my forty’s! LOL! A little late I’d say.

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Well done, it can be done if I can do it....it does get easier, and the bread cravings and sweet tooth do ease a great deal if not altogether...….for lots of people it`s being prepared what you are going to eat, so not tempted...I have said on here before (I`m getting boring now!) that I have or always carry nuts with me to snack on, and if I`m out they can be sneakily eaten if nothing on is on sale that you can or want to eat....

Like you I have all different salads as well.....fish/meat/eggs...…

I lost a pound a week, but wasn`t considered too overweight, I was happy and surprised that it came off every week anyway....thought my body would get used to it and it would stop......so I am just doing the same thing now..it`s become my norm!

Good luck, keep us posted...

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Thanks for your encouragement. Yeah now when I shop I keep asking myself when will you eat this and half the time I put it back as it won’t fit into my plan...just another little game I play with my head..🙀

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Wonderful positive vibes coming from you, Lin ... well done, you sound very motivated and organised. I agree with Heron about all the 'K' foods, I eat a dollop of kimchi every day with either eggs for breakfast or salad at lunch, very tasty and so good for digestion (I've just been on antibiotics so essential to build up the gut bacteria again) and drink a glass of homemade kefir. I'm in the low range of Type 2 diabetes and it sure spurred me on to redouble my efforts with LCHF - doesn't mean to say I'm always 'good' but I feel lots better, have more energy and am happy to take charge of something in this PMR randomness. Keep going, keep us posted!

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I shall have to look up homemade kefir. My local store sells it already made.

I want to climb my stairs without all the huffing and puffing. I wonder if losing some weight will stop the hot flushes that soak my head. 😰

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Lin, a little added encouragement from me: I had my blood tests back yesterday and my long term blood sugar levels have dropped from 54 to 49 (nearly out of the Type 2 zone). So stick with it x

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That is really good Slow... 😺. We all will get back to normal whatever that is.

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I am not tying myself down to the weighing scales but I am very conscious of my waistband. For the past few months, I had cut shop bought bread out completely and was doing quite well. However, after eating a small ( 2 egg ) omelette for breakfast I find that lunch is a hard choice without turning to a sandwich of some type.

I spent the past few weeks experimenting with low-carb ( no flour ) bread recipes and although they seem to work on the video blogs, they certainly did not work in practice.

So for the last 3 days, I have reluctantly given in and used wholemeal bread to make my otherwise very low-carb filled sandwich.

One thing that I have discovered is that chips cut from Swede ( Rutabaga ), microwaved to soften, then oiled and salted, baked in the oven are just as nice. Not sure on the calorific value of these but it has to be far fewer carbs than oven chips. I have these with chicken or fish as my main meal in the evening.

My hunt for the near perfect low ( to no ) carb bread recipe that actually works continues.

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Would appear that Swede oven chips are half the carbs of regular oven chips. ( 10gm per 100 grams versus 20.2 per 100gms for oven chips.

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I’ve always had a sandwich for lunch too but since being diagnosed with PMR in March, I’ve gone for a salad and chicken/sardines/mackerel /tuna (all tinned) with a teaspoon of flaxseed scattered over. I must add, not all at the same time! Lol!

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Was just going to link this when I saw you had found a figure

dietdoctor.com/low-carb/veg...

Swede is about the same as carrot. But don't forget - in low carb eating the calories are not important in the same way. It is a different mechanism of weight loss.

The diet doctor site does have a load of recipes for bread substitutes

dietdoctor.com/low-carb/ket...

though I think that it is probably a case of calling them alternatives rather than substitutes.

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Great link!

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I agree about what to do for lunch without a sandwich. I do not eat too much processed food but will get thin sliced ham and roll it around cooked asparagus and it fills me up with about 6 of them. Tiny dab of mayo makes it yummy.

Sometimes I cut up an apple and cheddar cheese I like that for lunch also. I put my sourdough bread in freezer and have 4 pieces a week. It seems to call me but I don’t listen.

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For lunch I wrap my fillings in a large crispy lettuce leaf - for a snack make a chicken/turkey etc sandwich using slices of cheese as the bread! that way I get my fats - sounds weird but love it now I've got used to it and don't feel bloated as bread makes me feel..

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That is a great idea. I will try it and post it later next week...

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Wonderful! I am with you. I just started FINALLY a week ago. I am drinking a lot of Green Smoothies (Mixed bagged Greens and strawberries or blueberries for taste (all frozen) and protein powder... eating lots of salad.. and then at dinner a small portion meal of fish or meat or maybe mixed bean salad and more salad! And no cookies pies and cakes! or BREAD. I've lost about 4 lbs (from the initial water weight change) and yesterday had a banana and a piece of peanut butter toast because I was so hungry..and back came a pound..BUT that will happen.. and onward!!!! I got the pre diabetes notice too and had gained a stone since diagnosis (NOV 2017 started at 15 am at 9 now) ESR was up a bit last week at the doctors. Not too high but up from 11 to 22. (had been 59) too much inflammation!

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Yeah I will start soon on protein shakes. Oh how I will miss my scabana nut sandwich. Peanut butter n banana.. But I feel a difference already with just 8 lbs so going for it this time. Good on you for starting your change in eating. I don’t consider it a diet but more of a changing my ways.

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That's what I kept telling myself when I started it, thinking it was for my health......it's having a different mindset that helped me......

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Well done Lin- calif you sound very motivated and organised. I'm getting there slowly. Have just switched to soya milk as no carb content and really like it now in my tea and coffee. Only had one spoonful of sugar in coffee, none in tea. Over the last few weeks have now cut out sugar completely in drinks and although didn't like the coffee have now got used to it. I think we do need to retrain our taste buds!!

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Oh boy the one thing I can’t let go yet is my half n half with my coffee. I don’t put sugar into coffee or tea anymore. I buy sweet spice tea and it gives me the sweetness I want.

Soy milk reminds me of when the doctors said my son was allergic to milk. So we were standing in the kitchen, he was 5 and I said here try this. Well he spit it out all over the floor and I yelled at him. He said mommy you try it.. Lucky for me I was a lot taller and able to spit it into the sink. So might try rice milk or almond for smoothies but not soy.🤮

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So just how much half and half is in that cup of coffee anyway? It's probably healthier for you than any of the suggested substitutes, provided it really is just a little bit.

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I would say just enough to turn from dark to lighter. Maybe 3/4 inch in cup and the cup is 20oz. Maybe 1/2 an ounce. I have cut down on this as I used to have a lot more. 😺

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Hmm, I think 3/4 inch is a fair amount. Why not half that and the rest ordinary milk? I know it's a big cup so it needs a decent amount of the white stuff in it. Just read that a cup of half and half has 821 calories.

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Although it probably would be a good idea to gradually get used to a lower fat product.

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Can't drink soya milk but started diabetic husband on almond unsweetened milk as less sugar than ordinary milk - it is an acquired taste, good for cereals but not in drinks yuk..

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Are you aiming for low carb? Or what?

On a low carb approach, cream in coffee is just fine. It's one of the perks!

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I am going low carb. The only carbs thus far has been my four pieces of bread a week. The rest of my diet has been meat, Vegas and some fruit, like I said moreveges than fruit. Basically I think it is considered high protein diet. Not sure but whatever is the plan it is working. I have lost 1 more pound since starting this post and that has stayed the same for three days.🤪

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I am so proud of you❣️ Good Work!

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Well let’s see if I can keep it up which I feel motivated so think I will. Thanks for your response.😺

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Hi Lin, you should be very proud of yourself! Yes, it is hard and harder the initial first few weeks. If you have sugar in your coffee or tea I have just found a natural “sugar” to put in it from the Organic Market here. Much better than Stevia (which leaves a bad taste in my mouth). It is called “Just like Sugar” and has chicory root in it, orange peel etc. I know it sounds strange but it is good. Also, if I am desperate for something sweet try some dried fruit. Looks like you live in California, so you’ll get plenty of that there. Trader Joe’s has great inexpensive unsulphured dried fruit. Could you switch from white to whole grain bread (better for you). Also another trick, drink a glass of warm water before your meals, and try soup to fill you up!

Good luck, its a tough road with steroids...but it gets better!

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Gosh I was not expectinG so many responses so now will have to keep it going or embarrass myself... good motivator. My search said sour dough so that is what I use. No sugar in anything. Stevia gives me hives. Others cause me to get extreme hypoglycemic. I shall have to look into the one you said but I am used to no sugar or salt added.

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Yay Lin!!

I am so happy to read your success. I lost 25 lbs in 2 months by giving up sugar, flour, processed foods, gluten and dairy. I have added back good quality butter and cream without adding weight.

Your joints will thank you. The slimmer clothes will feel good.

One thing that kept me on track was that once a week I boiled a whole cut up chicken, skin and all with veggies making a yummy healthy broth. Threw out the veggies and bones after pulling the meat off, added new veggies and the meat and made a satisfing soup dinner for the week. Bone broth is really good for us.

Another thing I do, since I like to graze, is to have fruits on the counter so I can see my snack without having to decide.

Check other messages here that discuss the importance of supplements, too.

So much great info from all who replied!!

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Way to go I know I will feel so much better once I shed a few stones of weight. That is funny about your fruit 🍎 I started putting them out on my counter also. An apple a day they say...

I want to try your soup recipe. Could I do it in a crock pot or need to do it on stove?😟

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Someone else may reply to the question about making chicken soup in a crockpot...I am not an experienced cook! I take an afternoon to make mine on the stove. The amount of meat to use in the soup, or in other dishes, from one chicken is really nice.

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Hi Lin, I put mine in a crock pot, and in the winter, in the oven, low heat. Smells wonderful and makes perfect brothy soupbase.

Another trick, if I cook chicken or (turkey) in the oven, after eating most of meat from the bones, I put the bones back in a 350*oven for an hour or till they are dark (like coffee) brown. Then I put roasted carcass bones, onions and celery with water, in the crock, to cook all nite. Next morning, strain the whole thing and discard then bones and veggies. You will have incredibly good soup/broth. Rich and brown and yummy...no salt.

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Wow that sounds easy enough. I never add salt to anything. So I am guessing when I strain and get the broth that I put in fresh vegetables and meat. I shall hive that a try soon. Need to eat what I have bought as produce doesn’t seem to last very well. 😳

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The recipe is very flexible...whatever I have in the fridge...including lettuce, spinach, and other greens that are past salad- fresh. Give it a try...this little trick elevates ordinary cooking to gourmet in just the easy step of roasting the carcass.

Kind regards, Jerri

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Oh Very Well Done Lin! 8lbs in two weeks is great!

Keep it up & let us know how you are doing.

Mrs N x

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I sure will. Thanks for support..😉

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Did anyone see a programme called, The Truth about Carbs, it was on TV this week , presented by Dr Van Tulleken , I found it very interesting and informative, especially as the dr himself used to weigh 19 stone and lost weight by changing his diet. Who knew there's the equivalent of 16 sugar cubes in a jacket potato?

One good tip though for anyone who loves their bread (like me) is to freeze the loaf (wholegrain best) and toast it from frozen. This results in a much lower intake of carbs. Similarly, pasta and rice are much better for you if eaten reheated, obviously taking care to reheat thoroughly. I prefer my food on the dry side so a portion of reheated lasagne sounds good to me.

But many thanks Lin for posting about your weight loss journey, I wish you every success. You have got me motivated, I've put on weight since PMR struck last October, so realise I've got to take control. Lots of useful suggestions for healthier eating so here's to getting to grips with a low carb diet!

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It is truly amazing how they can figure this all out. Yes I have put off taking control for too long. When I say something about being fat to my friends they say oh you are just a big person.... see I do have a skinny personality. In their defense my arms and legs have no excess bulges or fat... just my trunk areas. It is extremely uncomfortable and I can actually feel the difference with only 9 lbs gone. 😃

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Oh u will definitely feel a difference being 9lb lighter, it's over 4 bags of sugar, see what that feels like! I'm like u always been on the large side, before the PMR struck I had lost 3 stone with slimming world, but alas , more than half of that gone back on since November. Low carb is a real struggle for me but realise I have to make some changes before it's too late. I'm trying roasting some chickpeas tomorrow, hope they a tasty snack.🍓🍒

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Funny my snack was snap peas with dipping sauce of vinagrette. It was not as good as a cookie but doable 😁

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Oh my I think I have lost weight trying to find all the responses. This is the longest post I have done and I am sorry to anyone I have missed relplying to. Thank you all so much.. I will be posting 3rd week at end of week. Again thanks for all the recipes and support. 😘

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Omg. So many replies. We are in it together. I too put on a stone. Slowly losing it. Love to lose 2 stone. I drink tons of water. I also use a small plate & lots of veggies. Don’t buy cookies or biscuits. I don’t buy bread & only eat bread on holiday. Keep going. YOU can do it.

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Love knowing we are doing this together. Oh to get me back. looking at myself in the mirror still shocks me. Where have I gone? 🐞

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Hiding inside a defence - and you will come out again.

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You are in there. There are peaks & troughs.

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