FabSwingers.com forum: Worried about Diabetes

By *0something1965 OP Man
over a year ago

Belfast

Folks - ive finally been smacked upside the head and realised how bad diabetes could make the future for me. Im not diabetic (yet) but i nees to lose weight quickly and sustainably. Any helpful suggestions? Please bear in mind that this is a serious question, i have tried changing my diet too many times to remember and always ALWAYS come back to the easy food.

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By (user no longer on site)
over a year ago

Recommend: 'how not to die' by Dr Greger

He has a chapter on diabetes..

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By *0something1965 OP Man
over a year ago

Belfast

"Recommend: 'how not to die' by Dr Greger

He has a chapter on diabetes.. "

Brill - ta - googling as i speak....

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By *rwhowhatwherewhyMan
over a year ago

Aylesbury

It's not easy but it is doable. My advice is portion control, so cut down on how much food is on your plate. Are you very active? I only ask because if you arent then you should make an effort to be. It doesnt have to be much, just a quick walk so that you feel the lactic acid in your calves. Then just see how it goes from there. Another suggestion is swapping out sugary and carby snacks with fruit or or high protein snacks. I hope it goes well for you and that my suggestions help

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By *naswingdressWoman
over a year ago

Manchester (she/her)

Make the healthier food easier. Batch cooking, for example. Finding solutions that fit your needs that don't mess up your health.

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By *0something1965 OP Man
over a year ago

Belfast

"Make the healthier food easier. Batch cooking, for example. Finding solutions that fit your needs that don't mess up your health. "

Thanks - thats a great idea - constantly reaching gor stuff so if it was healthier and tasty), that would help

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By *ranny-CrumpetWoman
over a year ago

The Town by The Cross

"Recommend: 'how not to die' by Dr Greger

He has a chapter on diabetes.. "

Save your money. My friend raved about this book and loaned it to me.

It's just eating naturally to be frank.

It's no processed food. End of.

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By *ranny-CrumpetWoman
over a year ago

The Town by The Cross

I mean the food is good but you don't need a book to buy and cook REAL food.

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By *lem-H-FandangoMan
over a year ago

salisbury

I spent a week on a cardio ward once. Out of 12 guys, i was the only one who didn't have diabetes. I never knew it affected the heart etc as much as it does. Good luck.

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By (user no longer on site)
over a year ago

"Recommend: 'how not to die' by Dr Greger

He has a chapter on diabetes..

Save your money. My friend raved about this book and loaned it to me.

It's just eating naturally to be frank.

It's no processed food. End of."

You don't need to buy the book, he has online stuff for free

Its also about eating the RIGHT food/fat

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By *lem-H-FandangoMan
over a year ago

salisbury

Stop eating sugar, start eating oily fish and salad. Job done.

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By *ranny-CrumpetWoman
over a year ago

The Town by The Cross

"Stop eating sugar, start eating oily fish and salad. Job done. "

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By *ranny-CrumpetWoman
over a year ago

The Town by The Cross

"Recommend: 'how not to die' by Dr Greger

He has a chapter on diabetes..

Save your money. My friend raved about this book and loaned it to me.

It's just eating naturally to be frank.

It's no processed food. End of.

You don't need to buy the book, he has online stuff for free

Its also about eating the RIGHT food/fat"

ooooo my mates a tight arse..... he'll be pissed when I tell him.

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By *orethancurvesWoman
over a year ago

Liverpool

For diabetes it's about cutting the carbs- so bread,potatoes, rice pasta. but u are not diabetic.

what makes u think that's where u are heading??

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By *achel SmythTV/TS
over a year ago

Farnborough

Cut out all the carbs .... as the poster above said, and all the sugary stuff ..... up your exercise - and it doesn’t have to be the Gym, cycling walking is just as good - and the weight will fall off you.

R x

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By *orthern StarsCouple
over a year ago

Durham

You don't need to competely cut out anything. Your body needs a littke of everything. It's all about eating in moderation and portion size.

Exercise is vital. It can be difficult to get started if you aren't doing any but it's worth the health benefits. Try a fitness group or a bootcamp where people support and encourage, that's what I did as I found going to a gym on my own was so boring.

Good luck with it.

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By (user no longer on site)
over a year ago

If it’s brown eat it as it digests slower and unfortunately vegan food is good and best of all get down the gym you will feel better in yourself then

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By (user no longer on site)
over a year ago

Talk to a nutritionist. They know things.

Once again OP - Talk to a nutritionist.

If you forgot, real simple - talk to a nutritionist.

I bet there's even nutritionists on this site.

......

I hope you get my message. And good luck OP! You can do it!

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By *otsossieMan
over a year ago

local, but not too local

I have a couple of friends who have reversed type 2 through cutting carbs and walking / cycling lots.

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By *uciyassMan
over a year ago

sheffield

I was diagnosed with type 2 8 years ago. I was 17 odd stone. After speaking to the clinical people they worked out a diet plan for me. I cut out all the sugar as I was a real sweet person mainly due to working for mars and nestle for over 20 years. I also started to walk more. Within a year I was down to 14 stone

I’ve slipped over the years but I’ve maintained a healthy level

Once you look after yourself and preempt any hint of diabetes you should be fine. Get a regular blood check of your concerned but it is manageable.

If you don’t manage it there are very bad consequences especially with type 2.

Stay healthy op

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By *cloversCouple
over a year ago

Hull

I'm Type 2 as well - as others have said it's about cutting carbs. Avoid low fat foods because most at high sugar products.

Others may also want to think about underlying health conditions such as PCOS, sleep apnoea.there are many conditions that lean towards people developing diabetes inc hereditary factors. Very often treating or managing these health conditions can help alleviate some of the factors leading to developing diabetes

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By *sGivesWoodWoman
over a year ago

ST. AUSTELL, CORNWALL

Slimming world is good, they have been known to also reverse type 2 diabetes.

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By *ourneblondeWoman
over a year ago

Bourne

Eat natural foods

Cook at home

Fish meat chicken veg

Cut portion size

Reduce sugar and carb and alcohol

Exercise even if it is walking

Sex is good too

Get a big dog

Change lifestyle relax more and worry less

Get plenty of sleep

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By *ilsaGeorgeCouple
over a year ago

kent

Discipline with your diet should be matched with some form of exercise, if you can. It’s always best to do both, even if it is just a brisk walk.

One of the best things we’ve found is an app for the phone called My Fitness Pal. It allows you to record everything you eat, and will give you a calorie and nutrition breakdown, and it can record your movement when you walk as well.

What works for us is, the act of recording your food simply makes you aware of what you’re eating. It’s been the best/easiest way for us to keep our discipline up and consider what we eat - and how much we move.

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By *ifty grades of shadyCouple
over a year ago

Carisbrooke, Isle of Wight

Possible high jack this thread, but I HAD type 2 diabetes and my last two Hba1c readings (blood glucose diary over months) were 38 and then 32 which is well within the non diabetic suffers range. All done by exercise, no red meat and cutting out process food in favour of fruit and vegetables. Lost two stone in weight and the clothes in my dad body photo no long fit. Seeing my diabetes practitioner next week to see how to move forward with what meds if any.

Just offering hope for anyone in this position that you can beat this, so best wishes to those in this position.

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By (user no longer on site)
over a year ago

As above portion control, improved sleep and reduced alcohol consumption are the biggest changes in terms of efficacy. All are linked as well to some extent.

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By (user no longer on site)
over a year ago

"Folks - ive finally been smacked upside the head and realised how bad diabetes could make the future for me. Im not diabetic (yet) but i nees to lose weight quickly and sustainably. Any helpful suggestions? Please bear in mind that this is a serious question, i have tried changing my diet too many times to remember and always ALWAYS come back to the easy food. "
hey good food is tasty i enjoy fish especially sea bass and i also eat chicken both low in terms of fat and fish contains omega3 very good for you i dont take sugar as an additive in coffee and i drink lots of water and find this to be the only drink that really quenches my thirst if i do drink beer which isnt much i drink guiness one of the better beers in terms of calories but if youre a lager drinker then most german bottled beers have all sugar brewed out of them, hope this helps and good luck, i had a brother in law lovely guy died as a result of diabetes i did try to tell him and he wouldn't listen

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By *_Yeah19Couple
over a year ago

Lincoln

Diabetes is an issue with not dealing with blood sugar adequately so the simplest thing to advise is to put less sugar in. All carbs are just sugar molecules joined together so limit those too.

Prob not what you want to hear but the only thing that needs saying.

Feel free to ask for any more info, it’s one topic I know about

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By *_Yeah19Couple
over a year ago

Lincoln

"Slimming world is good, they have been known to also reverse type 2 diabetes. "

Sorry Id have to disagree massively with that one. The plan is basically high carb low fat which can show some short term improvements for some people, but for those who have a problem dealing with blood sugar, all those carbs won’t be helpful.

Yes losing some weight can be helpful for some people, and enough to improve diabetes but that’s not to say it’s a healthy way to live.

Fact is that 95% of people who diet put it all back on within 5 years, so dieting is likely a waste of time for most.

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By *opsy RogersWoman
over a year ago

London

Dump carbs. Ignore the current NHS eatwell plate (that will kill you in the end) and diabetes.org and join the forums at diabetes.co.uk (the red one).

Take charge now and for the rest of your life, it will set you free.

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By *opsy RogersWoman
over a year ago

London

"You don't need to competely cut out anything. Your body needs a littke of everything. It's all about eating in moderation and portion size.

Good luck with it."

There’s every need to cut carbs! Exercise help but the main focus is changing eating habits for life.

It’s all about IR and IF.

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By *inkerbell67Woman
over a year ago

Clacton on sea essex

I am diabetic and its hard to stick to a low carb diet and now suger ,nearly everything contains suger ,even fruit ,even diabetic sweets and jam contain suger and you have to avoid eating it ..

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By *achel SmythTV/TS
over a year ago

Farnborough

"You don't need to competely cut out anything. Your body needs a littke of everything. It's all about eating in moderation and portion size.

Good luck with it.

There’s every need to cut carbs! Exercise help but the main focus is changing eating habits for life.

It’s all about IR and IF."

Completely agree with this .... and doable! ..... if really want to and avoid blindness, losing your legs, heart attack, stroke and Kidney failure! - not necessarily in that order of course !

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By *_Yeah19Couple
over a year ago

Lincoln

"I am diabetic and its hard to stick to a low carb diet and now suger ,nearly everything contains suger ,even fruit ,even diabetic sweets and jam contain suger and you have to avoid eating it .."

Gotta go for real foods to solve that problem! It’s not necessarily a walk in the park but I’d rather (and have done for 5 years) go without certain foods and get my health back.

CArb addiction can Ben strong, need to recognise it first then find ways to overcome.

Can be done, as myself and Topsy amongst others show

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By *icecouple561Couple
Forum Mod
over a year ago

East Sussex

I've found cutting carbs quite straight forward with the help of the links Topsy suggested and her advice. I recommend you take that route.

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By *ifty grades of shadyCouple
over a year ago

Carisbrooke, Isle of Wight

"I am diabetic and its hard to stick to a low carb diet and now suger ,nearly everything contains suger ,even fruit ,even diabetic sweets and jam contain suger and you have to avoid eating it .."
ripe bananas and grapes are the main culprits but apples pears and greenish bananas are better than diabetic foods replacements. You need to wean off sweet stuff, hard I know, but it does work and having something such as mushroom omelette are a good substitute, as is a stir fry veg in an omelette also. Porridge with blueberrys and seeds such as sunflower and a linseed blend that most supermarkets stock are a good start to the day.

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By *opsy RogersWoman
over a year ago

London

"I am diabetic and its hard to stick to a low carb diet and now suger ,nearly everything contains suger ,even fruit ,even diabetic sweets and jam contain suger and you have to avoid eating it ..ripe bananas and grapes are the main culprits but apples pears and greenish bananas are better than diabetic foods replacements. You need to wean off sweet stuff, hard I know, but it does work and having something such as mushroom omelette are a good substitute, as is a stir fry veg in an omelette also. Porridge with blueberrys and seeds such as sunflower and a linseed blend that most supermarkets stock are a good start to the day. "

Porridge for many people is out of bounds. It’s a massive bowl of carbs but the only way to really tell is to test the effect on blood sugar.

It’s also not necessary to break your fast in the morning, it can be done much later in the day. Intermittent fasting is of huge benefit to all humans. Google autophagy.

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By *opsy RogersWoman
over a year ago

London

"I am diabetic and its hard to stick to a low carb diet and now suger ,nearly everything contains suger ,even fruit ,even diabetic sweets and jam contain suger and you have to avoid eating it .."

I find it blindingly simple and have done for over 11 years. So much so my recent HbA1c of 27 has placed me firmly in the remission bracket.

Protein, dairy, nuts, seeds, eggs and most above ground veg is all we need for perfect health and extremely tasty food.

Unless you know what oxalates are then like me, you go carnivore

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By (user no longer on site)
over a year ago

I’d advise getting a calorie tracker app. It will give you a calorific intake to help with weight loss, based on height, weight and age. It will also give you a good basis for Protein, Carbs and Fat to have in your diet, which you should try to stick to as closely as possible. Proteins and Carbs count as 4cals per gram, fat is 9cals per gram.

Don’t alienate any foods, there is no such thing as good or bad foods, just nutrient dense or not.

Have an 80/20% balance of nutrient dense to low nutrient foods. Try to drink two litres of water daily. Don’t count teas, soft drinks(like cola) towards it, but you can add dilute squash, if you don’t like water as a stand alone drink.

Also weigh daily, but don’t pay too much notice of the actual numbers, provided on a weekly average they are dropping, as there will be daily fluctuations based on a variety of factors, sodium intake being an example. Sodium fluctuations in foods will alter water absorption, and can change your weight based on this.

Above all, eat normal wholesome foods in your diet, but make sure you eat the foods you enjoy. It is a big lifestyle change that you will be committing too, so don’t punish yourself.

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By *orthern StarsCouple
over a year ago

Durham

"You don't need to competely cut out anything. Your body needs a littke of everything. It's all about eating in moderation and portion size.

Good luck with it.

There’s every need to cut carbs! Exercise help but the main focus is changing eating habits for life.

It’s all about IR and IF."

Cut carbs, yes, but not cut out completely. Everything in moderation.

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By *wingamajigsCouple
over a year ago

Folkestone

Im diabetic, type 2. I have lost over a stone by being very strict with food and alot of exercise.

Plenty of high fibre foods, protein, veg and a small amount of carbs.

In the gym go for low impact machines such as cross trainers.

Doing high reps of low weights helps as well. Muscle needs calories and therfore you will butn more.

Weight around the midrift is the trouble so cut backnon crap food and swap it for healthy snacks.

Good luck.

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By *opsy RogersWoman
over a year ago

London

"You don't need to competely cut out anything. Your body needs a littke of everything. It's all about eating in moderation and portion size.

Good luck with it.

There’s every need to cut carbs! Exercise help but the main focus is changing eating habits for life.

It’s all about IR and IF.

Cut carbs, yes, but not cut out completely. Everything in moderation."

Those with pre diabetes and diabetes cannot process carbs. Why are you advocating eating carbs to people to whom they are slow poison? I’ve not eaten any for 11 years and I’ve been pure carnivore since April.

What quantities are ‘moderation’? Is it ok for alcoholics, those with anaphylaxis causing allergies and celiacs to have alcohol, nuts and wheat in moderation?

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By *opsy RogersWoman
over a year ago

London

"Im diabetic, type 2. I have lost over a stone by being very strict with food and alot of exercise.

Plenty of high fibre foods, protein, veg and a small amount of carbs.

In the gym go for low impact machines such as cross trainers.

Doing high reps of low weights helps as well. Muscle needs calories and therfore you will butn more.

Weight around the midrift is the trouble so cut backnon crap food and swap it for healthy snacks.

Good luck.

Sounds like you’ve done a good start there, what was your HbA1c then and now?

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By *nabelle21Woman
over a year ago

B38

I've really got no idea OP. But it's great that you have a chance to get this under control..I really hope that you succeed xx

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By *arbellsWoman
over a year ago

Cambridge

Wouldn't recommend cutting out any food groups to be honest such as carbs i mean vegetables are carbs so yeah. You need to work out your TDEE and find out how many calories you need to maintain ypur current body weight and then cut it by 15% and thats how many calories you should roughly eat to lose fat/weight sustainably.

You will not lose weight/fat unless you eat less calories than you burn. The most important thing is calories and protein!!!

I've lose 18kg since April.

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By *UNANDNICEMan
over a year ago

Basildon

Hi guys and just to say that I know a very lovely lady that has type 1 diabetic and she can't have any sex anymore

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By (user no longer on site)
over a year ago

Sorry but I'm going to disagree with this

The "red one" is all unmoderated "he said, she said" anecdotal stuff. The Diabetes.org.uk is the main scientific research charity for diabetes in the UK and most trusts shamelessly use the evidence and recommendations in their guidelines.

I have a fair few years of diabetes care under my belt so here are my views

1) For most people Type 2 diabetes is because their are insulin resistant due to the metabolic response of fat, specifically visceral fat around the organs. This takes years to lay down and guess what, yip, takes longer to shift. Short term weight loss will not "cure/solve/remission/reverse" T2DM, you need to commit.

2) Smoking kills, it is one of the biggest single life restoring changes you can make but as about, it takes almost as long as you have been smoking to reverse it's damaged.

3) Strength!!!! Once us sexy guys hit 40 cardio is no longer the best work out. Yes you still need it but after 40 for metabolic gains you need to pump those guns. We all know muscle is more energy hungry than fat so even light strength exercises such as a 20 min varied dumbbell workout a few times a week will give more benefits than 40 mins on the stepper every other day (and the ladies will love the new physique!!)

4) Smart alcohol. Cider is one of the worst drinks ever, 3 different sources of sugar in one drink and beer is also a bad culprit. Switch to spirits and long drinks and this will make a noticeable difference.

So that's my advice. Take it or leave it but I modestly put forward that it is probably the most qualified view you will get on here.

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By (user no longer on site)
over a year ago

I've been type1 diabetic since 2/2/89.

Here's the thing... It doesn't have to be the drama some people will make it out to be. Any questions regarding this thread at all just message me.

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By *edfoxukMan
over a year ago

Kingston upon Hull

If you are pre-diabetic, you are in a better place than Type 2. That said, if you can find out whether you are insulin resistant, meaning your muscles can't absorb the insulin your body makes, or if you are insulin deficient, meaning your body isn't making enough insulin, you can find out what is the better treatment for you. Type 1 diabetics don't produce insulin at all, thus the need to inject.

Insulin resistant is more common, and as others have suggested, exercise combined with much reduced carbs is the answer. However, take a look at the Newcastle Diet - 600 Calorie Diet on the diabetes.co.uk website. They have claimed to be able to reverse diabetes after following this diet. However, this is a treatment that should be supervised. I've been thinking I should do this even though I've got my blood sugar levels under control.

Good luck and wish you good health.

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By *teveanddebsCouple
over a year ago

Norwich

Best advice I can give is to test your blood sugar regularly until you find out which foods are good and which bad. I've got to the point now where I only test after eating something new and at random times just as reassurance. I've found Thai food to be generally very good BS wise and the day I found that Duck with Tamarind had no effect on my blood sugar was a definite red letter day

Eggs and bacon are also good for me as I find after eating them a few hours later my BS has actually reduced by .5

Low carbs, high fat is definitely the way to go

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By (user no longer on site)
over a year ago

Don't try to lose weight quickly.

Drop as much processed food as possible.

Start by making easy small changes - white bread to brown/wholemeal/seeded, white rice to brown (or mix it) /wild, potatoes to jacket potatoes.

Have healthy snack options like fruit/veg/nuts.

Serve food on smaller plates.

Eat/chew slower and when full don't feel you have to finish what's on your plate.

Drink more during the day. And when hungry drink first - sometimes confuse thirst signals for hunger.

Change milk chocolate to dark.

Reduce alcohol intake.

Drink fruit juice only in small amounts.

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