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Started By
Message
Just diagnosed with Type 2 Diabetes
Posted on 4/22/24 at 4:58 pm
Posted on 4/22/24 at 4:58 pm
I'm 48, and I was just diagnosed with Type 2 Diabetes. I'm 6' and weigh about 212 pounds. I put on 20 pounds in the last year. I've been prediabetic for around 14 or 15 years, and my A1C levels finally eclipsed the threshold and came back at 6.6. My doctor left it up to me as to whether or not I'd be prescribed medication (Ozempic), or if I wanted to wait 6 months and see if I can get my A1C levels down on my own. I chose to try on my own.
With that being said, I'm reading up as much as I can on a proper diet. My doctor mentioned Keto, and it seems that any of the low carb diets would benefit me. Are any of you going through this as well, and if so, how do you plan your meals out? What do your meals typically look like? I'll search through some of the threads here for more info, but please chime in.
As for working out, I injured my calf about 2 months ago and couldn't run. I injured it again about a month ago, but I've finally been able to run (slowly) a couple times without reinjuring it. That used to be my only workout, and I'd run 4 to 5 times a week. Now I'm cutting that down to 2-3 times a week and doing weight training 2-3 times a week. I just started this but since I can work out during lunchtime at work, it's easy to stick with. I'd like to get the A1C under control without meds, so I'm hopeful.
TLDR Version - 48 years old, A1C levels of 6.6. Offered Ozempic but would like to lower A1C with diet and exercise. What does your typical daily meal plan look like? Thanks!
With that being said, I'm reading up as much as I can on a proper diet. My doctor mentioned Keto, and it seems that any of the low carb diets would benefit me. Are any of you going through this as well, and if so, how do you plan your meals out? What do your meals typically look like? I'll search through some of the threads here for more info, but please chime in.
As for working out, I injured my calf about 2 months ago and couldn't run. I injured it again about a month ago, but I've finally been able to run (slowly) a couple times without reinjuring it. That used to be my only workout, and I'd run 4 to 5 times a week. Now I'm cutting that down to 2-3 times a week and doing weight training 2-3 times a week. I just started this but since I can work out during lunchtime at work, it's easy to stick with. I'd like to get the A1C under control without meds, so I'm hopeful.
TLDR Version - 48 years old, A1C levels of 6.6. Offered Ozempic but would like to lower A1C with diet and exercise. What does your typical daily meal plan look like? Thanks!
This post was edited on 4/22/24 at 5:00 pm
14
Posted on 4/22/24 at 5:11 pm to AFtigerFan
Give up alcohol. Find cardio less impactful on your joints. Swimming is great.
Posted on 4/22/24 at 5:13 pm to AFtigerFan
quote:
I've been prediabetic for around 14 or 15 years
You’ve known this for years and are now just starting to do something about it? I’d skip the keto and do either Animal Based 30 or Carnivore and you will destroy that A1C number in short order. People will downvote and claim you can’t eat those diets but they are just lazy. It’s sustainable and works for people over 40. It’s basically a cheat code.
Posted on 4/22/24 at 5:16 pm to ronricks
(no message)
Posted on 4/22/24 at 5:17 pm to AFtigerFan
quote:I retired about 2 years ago from the military so my exercise regimen changed big time. So it crept up on me.
You’ve known this for years and are now just starting to do something about it?
quote:I'll look into those. I also have to be realistic that whatever diet I do will be embraced by my wife and kids.
Animal Based 30 or Carnivore and you will destroy that A1C number in short order. People will downvote and claim you can’t eat those diets but they are just lazy.
This post was edited on 4/22/24 at 5:20 pm
Posted on 4/22/24 at 5:23 pm to AFtigerFan
quote:
I also have to be realistic that whatever diet I do will be embraced by my wife and kids.
As someone with a wife and two kids, I understand this, but your health has to be a priority, particularly with your recent diagnosis.
You may have to make them understand that you have to do your own thing for a while. I get that it may cause some issues (particularly with time and monetary expenses), but again, make your health a priority.
Posted on 4/22/24 at 5:29 pm to AFtigerFan
quote:
I also have to be realistic that whatever diet I do will be embraced by my wife and kids.
Your kids decide what you eat? This isn’t going to work. Just do the Jared from Subway diet. Walk 30 mins everyday and eat 2 fast food meals a day that are no more than 700 cals each. You will lose weight but you will also look and feel like shite. It’s amazing to me how many people let their kids dictate what they eat. Growing up I had zero say if I didn’t like what my parents cooked I didn’t eat. It was that simple.
Posted on 4/22/24 at 5:44 pm to ronricks
quote:Found the a-hole on the board. Have fun trolling someone else.
ronricks
Posted on 4/22/24 at 5:50 pm to AFtigerFan
quote:
Have fun trolling someone else
You let your kids dictate to you what you eat but I’m the one trolling?
Do you understand how pitiful that is? Never would have happened in my day. I ate what they cooked or I didn’t eat. Nobody coddled me like some baby Huey. No wonder this current generation is worthless their parents are making them that way.
Posted on 4/22/24 at 6:12 pm to AFtigerFan
Man I normally don’t agree with Ron but he is right. Your kids want you around way more than anything else and ain’t that big of a deal to add stuff to the meat you cook for yourself
Go carnivore, for the wife add green veggies if you like
For the kids add some starch like rice or potatoes, can even do a small amount for the wife too
I mean my kids live off burrito bowls for lunch with rice, corn, black beans, ground beef or chicken or sliced steak. They are 13/11/8 and eat that for lunch 2 or 3 days a week. So I think your kids will be fine. It’s same thing, just adding starches for them
For you, I would look at mounjaro too though to get that A1C down
3 or 4 days of lifting per week
Lots of walks and if you can get back to sprinting 2-3 times per week
Go carnivore, for the wife add green veggies if you like
For the kids add some starch like rice or potatoes, can even do a small amount for the wife too
I mean my kids live off burrito bowls for lunch with rice, corn, black beans, ground beef or chicken or sliced steak. They are 13/11/8 and eat that for lunch 2 or 3 days a week. So I think your kids will be fine. It’s same thing, just adding starches for them
For you, I would look at mounjaro too though to get that A1C down
3 or 4 days of lifting per week
Lots of walks and if you can get back to sprinting 2-3 times per week
Posted on 4/22/24 at 6:16 pm to AFtigerFan
You can reverse it if you truly want to.
Search Ken Berry MD on youtube and he has several instructional videos that will help you in what you are dealing with.
Search Ken Berry MD on youtube and he has several instructional videos that will help you in what you are dealing with.
Posted on 4/22/24 at 7:14 pm to AFtigerFan
Resistance (weight) training is the key. I did my research paper for my masters in nursing on the comparison of resistance vs cardio training as they pertains to lowering A1C. I was glad to see the results pointed to resistance training as the more effective route. Of course, combining the two is optimal.
You can find many research/journal articles stating the same results. For example, the National Institute of Health website has a research article titled "Resistance exercise training lowers HbA1c more than aerobic training in adults with type 2 diabetes."
You can find many research/journal articles stating the same results. For example, the National Institute of Health website has a research article titled "Resistance exercise training lowers HbA1c more than aerobic training in adults with type 2 diabetes."
Posted on 4/22/24 at 10:01 pm to ronricks
quote:
I ate what they cooked or I didn’t eat
Never do I remember my mother asking what we wanted.She cooked it and we ate it.She believed in having 2 vegetables at our main meal everyday,a green and a yellow.Whether we ate them was not an option.I hated most vegetables except tomatoes and cucumbers.I would just hold my nose and choke them down.My sister would sit at the table for 2-3 hours,would finally eat them when they were cold and really nasty.
I eventually learned to like them,like all vegetables as an adult.
Posted on 4/22/24 at 10:27 pm to AFtigerFan
I’m T2D that’s under control. I used a combination of diet, exercise and medication. My A1C dropped from 12.4 to 5.3. So far I have been steady for 2 years.
I eat keto. Started with 30 grams of carbs per day. That’s basically no starches, grains or sugar. Now I eat 50-60 carbs per day. I exercise 6 days a week. Resistance 3 days, cardio the other 3. I was taking metformin but no longer need it.
TL;DR eat right, move around more, lift heavy shite
I eat keto. Started with 30 grams of carbs per day. That’s basically no starches, grains or sugar. Now I eat 50-60 carbs per day. I exercise 6 days a week. Resistance 3 days, cardio the other 3. I was taking metformin but no longer need it.
TL;DR eat right, move around more, lift heavy shite
Posted on 4/23/24 at 7:06 am to LSUA 75
quote:My point was, whatever I choose will be a family thing. I’m not sure why a couple of you latched onto the kid thing only. My wife has done almost all the cooking, but besides eliminating things such as fried foods, white rice, white bread and pasta, there won’t be too much we’ll have to do to eliminate a ton of carbs. Breakfast will have to be healthier, but I usually make that so no issues at all.
Never do I remember my mother asking what we wanted.
The main thing we have to do is slow down and not eat out so much (eliminate fast food mainly, but I can make healthier selections at restaurants as well). We’re on the go a lot with sports and dance, but we need to better plan dinner.
Adding that to working out 4-5 times a week, and I believe I’ll be able to lower my A1C of 6.6 without medication.
The only question I asked is what your meal planning looks like from those going through the same thing. If you’re dealing with the same thing, please share it.
Posted on 4/23/24 at 7:22 am to AFtigerFan
quote:
My point was, whatever I choose will be a family thing.
This won't work for many reasons. Why don't you prepare your own meals and your wife can prepare the meals for her and the kids? You have been given some good advice that will work. The guy that suggested Ken Berry - his specialty is dealing with Diabetics and significantly reducing A1C. He is an advocate of Carnivore diet to reverse things like Diabetes and Fatty Liver. His wife advocates for Ketovore. Slightly different. Look him up and follow his protocol it works. What won't work is trying to drag your family into this. You will fail. You have to have discipline and do this on your own. The family will just be a distraction. Nobody is trying to sabotage or troll you on here.
Posted on 4/23/24 at 8:10 am to ronricks
The disease of type 2 diabetes is a disease of insulin resistance and calorie excess, not carbohydrate excess. Keto or keto like diets are not essential to treatment of the disease.
You can eat the same basic foods your family eats as long as you are maintaining a calorie deficit with portion control and improving your insulin sensitivity. Focusing on lean protein intake and moderating carbs and fat will help in that endeavor.
You can eat the same basic foods your family eats as long as you are maintaining a calorie deficit with portion control and improving your insulin sensitivity. Focusing on lean protein intake and moderating carbs and fat will help in that endeavor.
Posted on 4/23/24 at 8:17 am to NewOrleansBlend
If he wants to lower his A1C the fastest and easiest way is Carnivore. Nowhere did I say it was essential or necessary. It works.
Posted on 4/23/24 at 8:39 am to ronricks
How long have you been on the carnivore diet? What changes have you seen with your weight, body makeup, and A1C levels?
I know you don’t count calories on the carnivore diet, but what does your daily meal plan look like… maybe for a few days or a week? I’ve been watching some of the videos, and it’s intriguing. But I’d love your personal story with it and your diabetes so I can have someone’s first-hand experience with it.
I know you don’t count calories on the carnivore diet, but what does your daily meal plan look like… maybe for a few days or a week? I’ve been watching some of the videos, and it’s intriguing. But I’d love your personal story with it and your diabetes so I can have someone’s first-hand experience with it.
Posted on 4/23/24 at 8:52 am to ronricks
You said this guy can’t control his diabetes and eat with his family.
The one constant with you is strong opinions without strong facts. Referencing a doctor who is financially wed to carnivore and therefore biased isn’t evidence, it’s marketing.
Show me a randomized control trial of carnivore vs a calorie controlled diet and/or exercise where weight loss is equated that shows superiority.
The one constant with you is strong opinions without strong facts. Referencing a doctor who is financially wed to carnivore and therefore biased isn’t evidence, it’s marketing.
Show me a randomized control trial of carnivore vs a calorie controlled diet and/or exercise where weight loss is equated that shows superiority.
This post was edited on 4/23/24 at 9:43 am
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