MY MEAL PLAN
A few words before I get into the actual meal plan.
Some folks here on DC have suggested that I post this as a new discussion. As I won't be around here forever (no not planning on leaving, but circumstances beyond my control may intervene), I thought it a good idea.
This started out for me as an experiment to see if I could actually manage my Blood Glucose (BG) levels without diabetes medications simply by what I ate. I had been on DiabeticConnect for some time by then, and had seen others who have done it, but I had thought I had Type 2 diabetes too long, but the idea did have an attraction to me. I had seen type 2 folks on higher doses of insulin that made my dose of 15 U AM and 13 U PM of NPH like a “baby dose” of insulin.
So when I dropped my insulin vial and it shattered on the tile floor and I had no more insulin available I sent for a refill, but while I waited on the refill, I decided to try to keep my carbs ultra low and check how I was doing. To my pleasant surprise, my BG levels stayed in the 130s (near the 7s for you who don't use the USA measurement schema )
That told me my pancreas was putting out enough insulin for it to be possible to try my experiment.
Well I started my experiment in Feb 2011 and during that time I have kept my BG levels in the normal range (70 to 130 – 4 to 7 for our non USA friends) the lowest my measured A1c happened to go was 5.5, and I lost 65 lbs by Feb 2012. I have modified it a bit for my Kidney issues in the meantime but I am on the same basic meal plan now, and may continue on this till something happens which may change it.
IMPORTANT: I also want you to know that I am not a medical professional, (nor do I play one on TV) nor am I a Registered Dietician (RD) and you might want to check this plan out with one or both of those categories of people.
So without further ado:
MY MEAL PLAN
I have discontinued eating bread of any kind (biscuits, buns, tortillas cornbread, ect. – most anything from a grain source)
I eat a low carb high protein menu.
For breakfast I eat 2 hard boiled eggs (or two eggs served any style – here lately, I've been eating a crustless quiche with cut up mushrooms, diced garlic, diced onions and coarse ground black pepper) and a small serving of fruit. (usually 1/4 or 1/2 C depending on the carb. yield of the fruit. My usual is 1 small clementine orange. But if I am out of the clementines I also eat mostly berries as they are lower on the glycemic index than many other fruits. (I stay away from bananas as they are quite high in carbs and also are not good for me due to my kidney issues. Too much potassium.)
>>Really what you can have is more determined by how your metabolism reacts to certain foods or drinks. See http://www.diabeticconnect.com/discussions/14... to determine one's body's reaction to a certain food or drink. Since we are all different what may spike me may not spike you and vice versa. )
BACK To the Menu:
For lunch, I generally grill (on a Geo Foreman type grill) a boneless skinless chicken breast I usually “butterfly” it to reduce the thickness. I add to that chicken breast NON or LOW starch vegetables. Green Beans, Broccoli, Cauliflower, "California Blend" mix, or stir fry, or Zucchini, or yellow squash.
I haven't developed a taste for Brussels sprouts yet, but that is OK too, I think,
I choose one of my usual fruit choices (from the breakfast menu)
(Your taste buds and your meter will be your guide there)
For the evening meal I usually eat a grilled (same method) hamburg pattie (85/15%). I add to that one of the Veggie choices from the lunch menu and one of the fruit choices from the Breakfast menu. I usually pick out veggies or fruits I have not had already that day.
For variety I sometimes Roast a turkey breast in the oven and serve it in the place of one of the protein selections.
Likewise I either make or heat up frozen meatballs and use that in place of one of the protein selections.
So this is my meal plan I followed in my experiment.
Should you choose to try a similar experiment I'd like to know how you're doing on it.
I also found that the idea of “experiment” useful for me. That way I didn't fail, the experiment did!
I'd love to hear your comments on this.
Blessings to you and yours!
To your BETTER health.
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