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weight loss help

raymo69raymo69 Posts: 10Member Listener
hello, can i have advice about low carb diets please, i have tried oral stat from the doc no good i used to run marathons and play lots of sports but now suffer with diabetes, chronic back pain, and had a hip replacement as you can imagine i take a few tablets, with all this going on i can`t do much physical anymore i`m now 64 and 19 stone 6ft 4in hope you can help ray graham

Replies

  • tommtomm Posts: 158Member Pioneering
    Avoid bread and potatoes ,rice , pasta you can eat meat, beef pork, lamb ect, and aviod any processed food like ready meals ,sugar is another thing to aviod, it 's found in cereals for a low carb diet  you should aim for 50-100g of carbs a day
  • [Deleted User][Deleted User] Posts: 1,757 Listener
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  • raymo69raymo69 Posts: 10Member Listener
    after my op i managed to get on my bike but not so keen come winter
  • KirstenNutritionAdvisorKirstenNutritionAdvisor Posts: 53Member Courageous
    In regards to long term fat lose the biggest factor is calories in verses calories out. 

    I wouldnt recommend a low carbohydrate diet, we need carbohydrates, they help us feel happy, give us energy and provide us with nutrients. 

    What I would encourage you to do is have nutritious sources of carbohydrates with fats and protein to optimally nourish you. 

    An example 
    breakfast 
    over night oats
    oats (carbohydrate) mixed with live natural yogurt (protein) with a tablespoon of seeds or nuts (healthy fat) some berries (carbohydrate) 

    lunch 
    cold meat meat (protein) and new potatoes & salad (carbohydrate) a teaspoon of oil as a dressing (fat) 

    dinner 

    salmon (contains protein and healthy fats) basmati rice & steam vegetables (healthy carbohydrate 


    -some swaps to help 

    Swap refined cereals for oats 
    swap carbonated drinks for water 
    swap sweets for low sugar fruits like berries 
    swap refined carbohydrates like white pasta, bread for whole grain varieties or ancient grains like quinoa

     

    Eating a low GL diet is both the best way to control and reverse ‘type 2’ diabetes, lose weight and lower glycosylated haemoglobin.
    It also helps reduce insulin need in type-1 diabetes. The GL of your diet is also the best predictor of diabetes risk – better than just your sugar and carb intake. 


    GL stands for Glycaemic Load. It’s a unit of measurement that tells you exactly what a particular food will do to your blood sugar. Foods with a high GL have a greater effect on your blood sugar, which isn’t desirable. 


    Keeping your blood sugar balanced is the concept at the heart of managing type two diabetes. 

    The glycaemic load (GL) is based on the glycaemic index (GI). Put simply, the glycaemic index of a food tells you whether the carbohydrate in a food is fast or slow releasing (fast is bad, slow is good). What it doesn’t tell you is exactly how much of the food is carbohydrate. Glycaemic load on the other hand tells you both the type and amount of carbohydrate in the food and what that particular carbohydrate does to your blood sugar.


    Id recommend you get some books that explain this concept in more detail so you can manage your weight and diabetes without having to banish carbohydrates. 

    Good luck 
    kirsten 


  • raymo69raymo69 Posts: 10Member Listener
    Kirsten your a gentleman, thanks very much Ray
  • susan48susan48 Posts: 2,162Member Disability Gamechanger
    @raymo69
    My Mum has bad arthritis and required knee replacements but had to lose 2 stone first.
    Obviously exercise was not really an option as she could barely stand etc.
    She did however manage to lose the weight before the operation.
    All she did was reduce the plate size of her meals, portion control.
    I hope you find something that works for you 
  • feirfeir Posts: 354Member Pioneering
    edited May 2018
    NVm there is a dietician in this topic lol.Was just saying get your GP to refer you to one. :D
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