What to eat?
I have type 2 diabetes and chronic pain. I want a realistic meal plan that I can stick to. I am managing to keep my blood sugar between 5 and 7 . I guess portion size is my problem I just wish the weight would come off. I walk for hour and a half monday to friday. I let myself have a treat once a week but I don't pig out. I think my biggest problem is motivation. I like the fact that I went down 1 pants size. I guess i am just impatient and I want this weight off. Since being diagnosed in July of this year I went from 230 to 213. What more can I do. ? Maybe I just need some guidance and none of this pyramid stuff. I need someone to spell it out. This is for breakfast , lunch , dinner and snacks …Can ya tell I am a fustrated..lol If anyone is out there that can help it would be appreciated..
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That is fat mass…iSmart not so smart when he respells for meLOL. Best wishes.
I've been using the plate (small) method since I was diagnosed and doing better and losing wgt (biking too) BUT I'm seeing a nutritionist who specializes in diabetes on Thurs. she'll give me 5 days of menus with measurements based on my wgt. , waist meas., fat mess, exercise, muscle Etc. I think that's the ideal way because we're all different. Actually heavier people get more calories…that's why starving yourself never works.
Thanks for all the info and encouragement given. It has answered and helped me in making some decisions.
A nutritionist that specializes in Diabetes will give you menus
i was diagnosed in June of this year. I got the MRS. DASH DIET ACTION PLAN BOOK BY MARLA HELLER MS RD. Had blood drawn in July and labs was ok my A1c was 6.5 - 7 and over weight and high b/p. I start the diets in the book and went from 258 to 232. Low b/p and felt a little healthier. It gives you smaller portions for breakfast, lunch and a snack plus dinner recipes for 28 days. Best invest I bought.
First you can start by writing down your favorite foods…protien, vegetables and carbohydrates. Carbs are very important to balance out your meal. I start with peanut butter and low sugar jam on 2 rye toasts and tea or coffee and water. Or, scrambled eggs 1 white and 1 whole egg,2 rye toats with low fat butter, milk and tea or coffee. For lunch I have 1/2 of a veggie subway on whole grain, or oatmeal with walnuts and an apple in it and cinnomon and stevia. i put a little H20 in it and microwave for 2 min. for dinner I have whole grain spaghetti and meatballs ( enough to equal a deck of cards) and a salad. Snacks are pistacio nuts and fruit or small amt. of dark chocolate. Well that's just a start but it works. Every body is different in regarding how their blood sugar reacts to certain foods and if you have a craving for a bad food just have a small amt. of it and a big glass of water. Drink lots of water. It will help keep you full.
Eating is not my top priority. I have researched meal plans and they always have a list for each meal period. I don't eat half of what they eat. I think its way too much. I guess I have to train myself to think differently.
It's like a crap shoot with me too. I wish someone would just deliver delicious meals to my house at the times I'm suppose to eat. But then I'm just dreaming. If I eat by the plate method I have been getting lots lof lows. Sometimes I can eat the same foods everyday and get different #s . My doc has me on a sliding scale now. I just adjust my insulin myself. If in the 2oos I give myself 2extra units of insulin at the next meal along with the insulin I'm suppose to take. 3oos,I take 3 units and blah blah blah. We are all different in how we metabolize foods.
Very sensible plan, Jan! :)
Did this on my phone excuse the crazy things words.
Hi, I'm not the best eater but it keeps my numbers under control.. Sometimes I'm to tired to get up and cook so ill grab a banana take my meds and a couple hours later I'll make me egg beat eternal. And turkey sausage or low sugar maple brown sugar oatmeal… For lunch ill have broccoli and a chicken breast.. And dinner what ever I make for my family but I have small plates for myself to help control my portions. This is propaly the worst but I love sugar so in the evening ill have a 100 calorie snack of my choice usually something with cholat and no more then 20grams.. But If you notice I try and eat carb free meals in can go without the bread, rice, pasta.. I replace with brocoli or cauliflower… Sugar is my problem. But I get my fix at least once a day.. I just first it in my meal plan… Good luck I hope I helped a little.
Ugh t9
Do you really want someone to do a diet plan for you or do you want to do it yourself? Do you really think having someone give you a diet plan that you will stick to it? Irregardless of who does this for you, you are going to be the one who has to stick to it. Your diet plan is your responsibility.
The first thing you should do is talk to your doctor or a nutritionist to determine how many calories you should have per day and find out how many carbs per meal you can have a day. None of us would have that information. A nutritionist can help you come up with a meal plan for each day.
If your problem is portion control, you may be over eating. This will slow down weight loss even if you are exercising. When diagnosed, I weighed in at 290. Within the first 6 months I lost 62lbs. I did this because I am determined to get my A1C down below 6.5. I am down 4 pants sizes.
I am on a 1200 calorie diet with 60 carbs per meal. I don't eat 1200 calories per day nor do I make it to 60 carbs for most meals. I take the 60 per snack divide it in half for my 30 carbs per snack. I eat more or less depending on if I am hungry by meal time.
I am a self motivator. I don't need anyone motivating me. I actually do not read or purchase self help books and don't listen to motivational speakers. I refuse to depend on anyone to motivate me because they may not always be there. You know that you need to stick to a meal plan just like you know weight loss is not a fast process. No matter what a motivational speaker or books says, at the end of the day it will be up to you to do what you know you need to do. You also have to stop saying you "can't" do this or that. "Can't" limits your abilities. I never limit my abilities. This means you are the only one who is going to have to make you stick to your meal plan because when you invite the "diet police" into your life they may be unforgiving and relentless. Good luck.
Alright anonymous… let's chat! I have a few things to say. First, you've lost seventeen (17) pounds in 4 months, a very safe and sane objective. If that were 23 pounds, and it will be soon, that is 10% of your body weight. You should look at where you've come before focusing on where you are going. Did you gain weight overnight? I don't think it will come off overnight either. That's just a guess.
Now, with that said, are you familiar with this site's affiliate, obesityconnect.com? You'll find me there as well. If you're not a friend of mine on either site, won't you please join me under your real identity. You won't be anonymous to me at that point but you'll be able to discuss any questions or concerns that you have. I just wanted to put that out there for you. I want to be a friend but I don't want to be your best friend. I want YOU to be your own best friend. Got it???
Okay, I'm still rambling. My posts are known to cure insomnia… that's just me.
So, tell me honestly do you REALLY want any of us to construct your diet for you? Will you happily eat every thing I tell you to eat when I tell you to eat it? Please take a moment to think before you give a "yes" to that question because I happen to like calves liver and a few other things that may not be on your list. And what if you have any food allergies? My diet may not work for you even though it has worked for me. But we are different… different lifestyles, metabolisms, food choices, etc. So, now, do you still want me to create that meal plan???
I have many tips when it comes to MY weight loss strategies in a post here and on OC called "Now Weight A Minute." Here is the link to ObesityConnect.com: http://www.obesityconnect.com/discussions/103...
I can't give you the patience that it will take nor the motivation to diet and exercise. I can, however, give you the friendship and encouragement.
I am now weighing 165 lbs, down from 199. I'd like to say that I'm happy and healthy and sane but, well, two out three ain't bad!
Hi …Name is Gina …I have already signed up in obesity connect. Okay fine I don't want to eat the same things you do. I have no allergies I just want to eat healthy and I don't mean salads all the time. lol They say in diabetic class that half your plate vegetables and carbs and protien if I remember right. lol But what about things like spaghtetti am I suppose to not have it. I guess I want your idea of a basic meal plan and I would make a few changes to my liking. What I see on these websites for meal plans geez they eat alot for each meal. I don't eat half of that stuff. I do eat 3 meals a day since I was diagnosed with diabetes. I go walking monday to friday for a hour or hour half. What other advice would you have for me. I will also say being that I have chronic pain for 5 yrs now and not diagnosed with why I have the pain. How do you stop the negative talk in your head. I don't work so I have plenty of time to fester about things. Look forward to your feedback. You sound like a wise man and you would be a really a good person to chat with about what is going on.
Thanks Gina
hello and welcome. if i am the wise man that you are counting on, we're both in deep trouble. Did you read that article that I linked above called "Now Weight A Minute?" … Those were the basic tools I used with common sense being the main ingredient in the recipe for success. I now keep a list of my favorite menus and snacks handy. I don't count calories, carbs or anything and I have a "normal" a1c. But remember we have different bodies and different lifestyles. Work with what works for YOU. There is so much support here and actually all around you. Change usually starts from the inside so make sure to feed your soul as well as your body. AA says "1 day at a time." … I say "1 pound at a time." Be good to yourself … ALWAYS!!!
It's tough to determine what's keeping the weight on without more information, but it sounds like your numbers are good and you are getting a fair amount of exercise. I dropped 5 pants sizes since I started and you sure bet that's a good motivator. Feels good doesn't it?
You already identified portion sizes as one downfall, but what you eat makes just as much difference. Across the board I would say start to learn to read food labels (if you haven't already), and keep a food journal of everything you eat each day and at what times. Cutting down on sugars as well as carbohydrates worked wonders for me, but I first had to identify just how much I was eating. Boy was I suprised.
If you're not very active outside of your daily walks, you really don't need too much food. Balancing your caloric intake with what you burn is what you need to look at. If you can't burn it off, don't put it in your mouth.
I could (if I knew more about you) give you a meal plan, but that is something you have to tailor to your activity level and tastes (and cooking abilities). How about give us a snapshot of your typical day of food and activity and we could better give you some ideas.
As usual Nick, a very wise response. You don't have to binge on food to gain weight or not lose the weight. All it takes is eating the wrong types of foods and not paying attention to how many calories you are eating.
I've gotten a pretty good education. Too bad it wasn't 30 years sooner!
Same hear. Just goes to show you, no matter how old you are, you can still learn something.
I normally have for breakfast is a bowl of cereal with very little milk . Lunch is a sandwich with diet pop or water. Supper seems to be the hardest one since I am not just cooking for me. When I was first diagnosed with diabetes I was writing out what I ate but then it dwindled off and I went back to usual stuff. I am not a emotional eater. I have gone most of my life not eating breakfast but I do now. When it comes to eating I eat not much but I guess I am choosing the wrong things. I treat myself once a week but I never over do it and go crazy. If you could give me some tips on how I can start a meal plan and hopefully stick to it. That would be appreciated. I don't have any allergies. Thanks Gina
My morning begins with a dannon light and fit yogurt and an atkins bar. Both have different flavors so it's not like the same things day after day. My lunches are usually leftovers from the night before or healthier options (note I did not say healthy). Dinners are usually pre-planned favorites from a list I have and includes low carb pasta, grilled meat or fish, low carb casseroles, etc. Do I snack? Heck yeah!!! I have a list of those choices too with popcorn, whole grain products, fruit, low fat cottage cheese, etc. I have learned that I have to eat to live rather than live to eat. You CAN create your own menu plans and achieve your own goals … one step at a time!!!
Sounds a lot like me in the early stages. My diet was pretty carb heavy and I was cooking for two. Luckily the wife needed to get healthy and we both went on the same feeding plan.
Cereal is loaded with carbs and sugar, and unless you are active right after breakfast, probably more carbs sugar and calories than you really need to make it through to lunch. I didn’t like breakfast either, but found out that it’s not just fuel for the coming hours before lunch, but replacement for what you’ve gone without those 8 hours you were sleeping. You gotta have it, but if you can’t completely do without cereal, try doing a few days with maybe an egg or two instead, or even just an apple and some almonds. Weekdays I sit behind a computer, so an apple and nuts is about what I need to get me to a mid-morning snack. Having that snack keeps me from getting so hungry that I need a big lunch, and can usually get away with a fist full of celery sticks and a cup of cottage cheese. If you can shift away from sandwiches, it would be helpful in getting the carbs down. Don’t have to give them up, but a salad with chicken (or even what you would have put in the sandwich) helps a lot too. Heck, I eat cold chicken legs for lunch sometimes 3 times a week. Lettuce wraps and whole wheat low-carb tortillas are an option too. We got pretty strict with our diet (well those of us who didn’t cheat) and I might get three servings of bread per week. We rarely have cereal in the house. Pasta, rice, potatoes and the like we’ll have maybe 1-2X/month. A “meal” for us is usually protein and 2 vegetables, otherwise we pretty much snack our way through most weekdays. Weekends we do sit down to evening meals and eat a bit better because we burn it off.
It took me a good while to burn off my weight, but when I started associating things like spaghetti and pizza with an extra 30 minutes on treadmill, I guess I just had to choose what I wanted to make me happy – the taste of the food or being able to fit in clothes off the rack and not in the big and tall section. Do a little research for/on yourself and look at what you do during the day and how many calories you actually burn (and yes you still burn about 1500 sleeping). You may find you’re taking in double what you actually need. Getting closer to that target use/burn ratio, and swapping out some unnecessary carbs for protein should get you some better results.
You’re on the right track, and I think you already know what you need to do, but just haven’t found that little thing that makes it all fall into place. Don’t worry, it will soon. And RAYT721 above makes a good point. We could build you a perfect diet, but it is something you have to develop and be comfortable with or you won’t follow it. For now, just look for things you can cut or swap. One step at a time.
Nick: What I didn't mention that you did was the word "SWAP" because I now use lower carb, lower cal, lower sodium ingredients. I remember my first major craving after diagnosis was a Cinnabon roll. (check the carbs on that sucker) and found that a S/F Cinnamon Roll Jello Pudding was a great substitute. Dreamfields makes a low carb pasta. There are options! Try them!!! Thanks, Nick!!!
It's got to be tough for you folks that like sweets, luckily I didn't have that problem. My big issue was breads. I loved me a good sub sandwich on a fresh italian loaf. A lot of other fods I found I usually ate out of habit rather than because I liked them. I was never really impressed with the dreamfields stuff, and now after doing without for so long, I can't eat it witout feeling out of sorts. You really do have to re-train yourself.
Oh and just a tag here, a lot of foods have inflamatory properties which can cause many different pains (like the chronic pain you describe). As my diet became leaner (and I did too), many of my pains went with it. I'm also a firm believer in chiropractic care if you can afford it. Helped me immensly.