Impact of a Mediterranean Diet

[Coffeebeans]

Hello all

I don't post often now but wanted to share some very positive news, that might be useful to some of you. I'm 4.5 years into PMR and am currently taking 1.5mg pred.

I have put on several stones in weight and had developed pain in my knees, hands and elbows. It didn't feel related to PMR. I've also developed pre diabetes.

Four weeks ago I decided it was time to sort out my diet (eating far too much carbs and sugar) and feel better generally. I signed up to a plan I found on Instagram, run by a nutritionist and it's has been nothing short of miraculous.

It's based on a Mediterranean diet, and is low in carbs and gluten. It's about eating the right proportions and especially enough protein to make sure you stay full. There is no snacking, but you don't need to. In 4 weeks I've lost 16lbs but the most amazing thing is all those randoms pains in my joints have gone. I'm sleeping better and have no cravings for the first time ever.

If you are sugar addicted, pre diabetic and feeling achy, it might be worth thinking about how diet can help. It's really opened my eyes for sure.

The nutritionist has offered a discount code for anyone interested but I need to discuss with moderators here as I'm not sure if it's something I can share. I have no financial interest at all, I've just been blown away by the positive impact it's had.

[Koalajane]

I cut my carbs drastically and started walking a lot more. It helped me lose weight and put my steroid induced type 2 diabetes into remission. I am not sure how much it helped my PMR but it really helped me feel better in myself. I don’t snack and I eat breakfast and no lunch then evening meal. I know others on here have reduced their carbs drastically.

[Coffeebeans in reply to Koalajane]

I'm glad you've also had some good results cutting carbs. I also don't think it would have stopped or helped the PMR much but I do think the long term steroids side affects were feeding a poor diet and poor choices which were leading to other aches and pains due to pre diabetes. I also had no appetite control at all! The other key thing with this is a good overnight fast of 14 hours where possible so that sounds very similar to what you are doing. I eat an early evening meal and then eat breakfast at 9am.

I am now converted to thinking nutrition is pretty powerful.

[PMRpro Ambassador]

That's brilliant.

The discount code is something to ask Fran_Benson about. See how she thinks it could be done.

[Coffeebeans in reply to PMRpro]

Thanks PMRPRO. I will get in touch with Fran. It's another tool in the toolbox of managing our health well with PMR and steroids.

[SheffieldJane]

Great news, happy for you!

[Janet57]

That’s great news - so glad you’ve found something that works for you.

[agingfeminist]

It is great to get a diet plan from a nutritionist but it is totally free to adopt a low carb diet...lots of us on here have benefitted from that.... no rice, pasta, bread, nothing made with flour...goodbye sugar and most fruits (especially when juiced) - berries are ok. Avoid synthetic sweeteners, for many reasons. I think everyone starting on pred should be given nutritional guidance so they can stop the weight creeping on and prevent diabetes.

[Coffeebeans in reply to agingfeminist]

I completely agree about nutritional advice. When starting steroids

I also agree that you can go low carb, but still not necessarily understand how to really fuel your body with quality food and in the right qualities. I certainly didn't and I really did appreciate the guidance.

[GrandmaPirate]

I agree with you that such a diet can solve the weight problem make you no more pre-diabetic and makes you feel better. I have the same experience: low carb high protein mediterranian and moreover my husband and I love it.

[Coffeebeans]

That's fantastic to hear.

I think part of the problem for me is that my mum came from the 'all fat is bad era' and it's stuck. I'm loving the good glug of fantastic olive oil in dressings, it tastes like sunshine in a bottle and really helps you feel satisfied 🙂

[PMRpro Ambassador in reply to Coffeebeans]

Actually, I think most of us lived through that Ancel Keyes fueled era. I never believed it - I was a John Yudkin fan as a teenager! But as a Brit living in northern Italy - I rival my neighbours in olive oil consumption!

[Coffeebeans in reply to PMRpro]

Crikey, I just had to Google Ancel Keys and John Yudkin 🤦. My excuse is I'm 50. Now I know, I'm with you, John Yudkin is the way forward. I bet you do get some lovely olive oil there.

[PMRpro Ambassador in reply to Coffeebeans]

Fair enough - I could be your mother, I'm that old!!! It was flawed research by Keys and the food manufacturers laughed all the way to the bank. because it saved them SOOOOO much money! And the legacy haunts us today. Yudkin was years ahead of his time and against something cheap that manufacturers could make a bomb out of.

[Coffeebeans in reply to PMRpro]

Oh I agree. I have an issue with most of the larger regular weight loss programmes because they always have an financial interest somewhere. This plan was only to inform, all natural food and no branded items anywhere.

[Rugger in reply to PMRpro]

John Yudkin was my Prof at University! 🤣

[PMRpro Ambassador in reply to Rugger]

Oh gosh - was he good? Mine was a bit of a prat ...

[Rugger in reply to PMRpro]

I'm sure he was, but it's only later I've realised how fortunate I've been to work with 'names' in the field of nutrition. One of my first jobs involved giving high fibre diets to patients who had previously been prescribed 'low residue' for bowel complaints! (The school of Denis Burkitt et al). Later, it was work on 'The Eskimo Diet' - fish oils.

Practising what I've preached still hasn't stopped me getting PMR &GCA-LVV - heigh ho! 🙄

[PMRpro Ambassador in reply to Rugger]

But been an interesting ride ...

[Rugger in reply to PMRpro]

Certainly, and now I'm fortunate to be under the care of an expert Rheumatologist for my PMR /GCA-LVV. 🌻

[Gaz227]

really pleased for you , I have no weight to lose but really interested in the plan for my joint pain and general well being , hope you get to share it keep us informed . 👍

[Coffeebeans in reply to Gaz227]

Hi Gaz, I'll keep everyone posted however I really feel the following changes are key.

1. No processed foods. Certainly no sweets, cakes, alcohol etc for the first 4 weeks. This tells you if there's an issue with those foods causing pain. It did with me.

2. Eat enough protein, either plant or animal based.

3. Eats lots of colourful veg

4. Use olive oil in your dressings (no low fat stuff)

5. Include beans, lentils and pulses.

6. Eat protein at breakfast. Plain yoghurt /eggs/ chicken etc.

It sounds quite a change but you can make really flavourful and satisfying food. Oh, and use halloumi, feta and tofu to add to salads and.spips for added protein.

[Gaz227 in reply to Coffeebeans]

with the exception of the occasional sweet stuff i'm pretty much on track with this diet, i also need to eat more protein for breakfast, I have always considered my breakfast pretty healthy Gluten free porridge with fruit nuts and seeds in, (probably to big a portion if i'm honest), but will give it a go having eggs cooked varies ways and see how i go, thanks for the info 👍

[Gaz227 in reply to Gaz227]

Bread is also an issue for me, as i said earlier i don't have any weight to lose really , I try to eat brown and rye bread but still eat to much of it. Will power time i think to kick it into touch for a while anyway and see how I feel after a month or so. 👍

[Coffeebeans in reply to Gaz227]

The breakfast sounds great with the seeds and nuts. You could add a dollop of greek yoghurt.

Bread was also my downfall, I love to make sourdough. I still make it but I freeze it and take out a small slice at a time.

The other thing that's important is order of eating. If you eat carbs first, they fly through the system quickly. If you eat them behind some protein and fat, it slows down the sugar spike giving longer lasting fullness and energy.

[Loveopera]

Slimming World has worked for me with an excellent caring consulrant . Certainly low carb but with an essential daily allowance - ‘free’ lean meats, fish fruit and veg as much as you want and the things you know you shouldn't indulge in ie , higher calorie carbs, fats and sweets and alcohol a daily allowance of 15 - 20 ‘Syns’ is given if you cant cope without!

Ive had osteoarthris for years as well as polymyalgia and I hate to think how much more daily pain i would be in if I hadn't lost 3.1/2 stone!!

[Coffeebeans in reply to Loveopera]

What a fab result. So glad its worked for you.

It just shows that there are a range of solutions that can work for us, and they are all valid. I personally dont get on with SW and weight watchers because i can't stand the points systems and syns. Feels really negative.

[powerwalk]

Well done. Thats really good.

[Plains]

I would be very interested in the diet!!

[Coffeebeans in reply to Plains]

I can let you have the details via PM if you are interested. I just cannot share in the main group. Send me a message

[Plains in reply to Coffeebeans]

Thank you I just sent you a message.

[AgMuirhead in reply to Coffeebeans]

I am interested too, Coffeebeans. How do I PM you?

[DorsetLady PMRGCAuk volunteer in reply to AgMuirhead]

Go to CBs profile [tap their picture/avatar] and select Chat option - takes you to new page - and then type and send …

[AgMuirhead in reply to DorsetLady]

Thanks, DL. 🙏

[HeronNS]

I think in the past for things which moderaators prefer not be publicised the person posting can suggest interested folk private message (aka chat).

[PMRpro Ambassador in reply to HeronNS]

Actually - if it is something that worked for you, you canmention it. My only question is about the discount.

[SanG55]

I always feel inspired when I read about diets. I find it very difficult as I don’t eat meat, fish or eggs( the thought makes me feel sick). Also don’t drink cows milk. I avoid processed foods and have to limit intake of pulses. I should not have a weight problem, but I do! Perplexes me 🤔

[AuthorJ]

hi coffee beans and everyone. I try very hard to eat a healthy diet. But I have found that when I splurge on sugary things and simple carbs like pizza or bagels, my body screams at me the next day it wasn’t worth the splurge. I feel aches a pain and stiffness( joints - EVERY JOINT - even finger joints! so not PMR-like pain). My knees are truly screaming at me today. After a couple of Advil I feel better. Now to stop these things for good! Thank you for the reminder Coffeebeans!