Reversing insulin resistance with low carbs/motivation

rachelxnic

Hi everyone! I have been big my whole life, and I now know the reason. I have insulin resistance so my body doesn't use insulin the right way. Carbs and sugars don't work well for me (even though they're so delicious) because of the insulin problem. Just wanted to say hello and see if anyone had any tips on how to stick with a low carb diet. I know it's going to be very hard to not eat carbs but if I don't reverse it, it will lead to diabetes and I don't want that. I don't really know how this app works with having friends but I'd love some motivation, let's be friends! Thanks for reading

NEOHgirl

I was just diagnosed with I/R last week as well, so any tips would be great. I'd already cut carbs & sugar by quite a bit before I saw the specialist, so now I am cutting even more in conjunction with the med, in the hopes that I can avoid the medically-supervised crash diet the doc said was my only other alternative (since I've already been living a healthy lifestyle for an extended period of time & the weight loss has been only 5# over the past year).

shezza4mobee

Hi!

I have a history of thyroid and diabetes in my family and recently during some blood work so some slightly out whack numbers for my thyroids, but nothing that warrants meds just yet, but on top of that, I also was diagnosed with I/R and have PCOS.
My doc put me on Metformin. I've been on it for a week. So far so good, feel like it's stabilizing my moods and cravings a bit.
In conjunction with the meds, I also started some lower (<100 gr/day) carb regime, and well this is day 6 so I'm a work in progress.
Would love to find answers with you. I've been eating dark choc, lots of eggs, tuna, salads, chicken etc . I've actually enjoyed it so far, keeps me full longer than low-fat diets before.
Not to mention I am cooking with butter and sauces again and having cream in my coffee.... guilt-free.
Good luck & add me if you'd like!

DanTillson

Hi guys, I am on a slow carb diet 6 days per week since beginning of the year and so far so good, although it's hard to break a lifetime habit of potatoes, rice, pasta and sandwiches!

Getting a lot of meat, eggs, protein shakes, veg, lentils, kidney beans, tomatoes into everyday and can never get anywhere near the same amount of calories no matter how hard I try to over eat on it so think it's working well for me.

I do however get a cheat day a week and defo over do it. Would be good to have other contacts on similar low/slow carb if you want to add

Lovee_Dove7

Once you get into it for a week, your body/appetite adjust!
When I did this it looked like this:
Tracked the following macros:
Carbs (<80g or less per day)(<50g Net Carbs....which is....g Carbs - g Fiber)
Protein (1g per pound of lean body mass, for me about 115g made me satisfied)
Sugar 15g or less, although I often went over this amount, especially at first.
Fiber 35-45g per day Start with 15g and increase by ~5g/day as comfortable
Fat (this number will just fall into place, my own intake was ~50% of my cals)
Calories (this number also falls into place, mine at 1600-1800cals/day)

I did this without ever cheating once, for a solid 3 months and lost 30lbs, 2+lbs and 7%bodyfat per week. In the first 3 days, my appetite was completely under control, then after the first week my cravings had substantially subsided. After 2 weeks, I really craved nothing. It's the most comfortable and quick diet I've ever done!
I exluded grains, dairy, fruit, sugars. I ate protein, fat, lentils, beans, etc and weighed out a pound of veggies daily (150g veggies at each of 3 meals). I did eat 85% dark chocolate. =-)
My blood sugar values went consistently normal (I used a glucometer at home to check each morning and evening).
It also benefited other lab values, especially related to metabolism. I am super happy with the results!!

shezza4mobee

Lovee_Dove7 wrote: »

Once you get into it for a week, your body/appetite adjust!
When I did this it looked like this:
Tracked the following macros:
Carbs (<80g or less per day)(<50g Net Carbs....which is....g Carbs - g Fiber)
Protein (1g per pound of lean body mass, for me about 115g made me satisfied)
Sugar 15g or less, although I often went over this amount, especially at first.
Fiber 35-45g per day Start with 15g and increase by ~5g/day as comfortable
Fat (this number will just fall into place, my own intake was ~50% of my cals)
Calories (this number also falls into place, mine at 1600-1800cals/day)

I did this without ever cheating once, for a solid 3 months and lost 30lbs, 2+lbs and 7%bodyfat per week. In the first 3 days, my appetite was completely under control, then after the first week my cravings had substantially subsided. After 2 weeks, I really craved nothing. It's the most comfortable and quick diet I've ever done!
I exluded grains, dairy, fruit, sugars. I ate protein, fat, lentils, beans, etc and weighed out a pound of veggies daily (150g veggies at each of 3 meals). I did eat 85% dark chocolate. =-)
My blood sugar values went consistently normal (I used a glucometer at home to check each morning and evening).
It also benefited other lab values, especially related to metabolism. I am super happy with the results!!

Thanks for the input. I'm actually kind of curious about my sugar levels, definitely since I also take Metformin. Are you testing just to check on this diet or for medical reasons? Because aren't those testers like super expensive, or rather the strips?

Lovee_Dove7

Well for both. I mean this really did heal many things, including sugar metabolism. I bought the glucometer and strips from Walgreens. The strips are costly, but worth it! The time I spent dieting was affirmed by testing glucose as well as using a simple bf% tester at the gym (impedence calculator...it was a consistent reading, a steady and predictable % loss each week), as well as the scale and use of measuring tape. Take readings, it's really interesting to see what the body does. Readings also help end the head-game of dieting. When you "think" you're not making progress, just check your numbers....the progress is there in one place or another! I also had blood tests thru my doctor's office (gyn) for hormones and chemistry.
Weigh food in grams and log diligently.

Also, don't go on/off the diet during the diet phase.....you will not get out of those cravings if you do.

http://www.walgreens.com/q/blood-glucose-monitors

AmbersWay

Hi! I have PCO and am trying a low carb diet. I'm very grouchy without my carbs. Lol ADD ME for support. I'm on the same road.

ladipoet

I suggest you check out the main low-carber forum group here in MFP. It's where most of us Ketofiles (i.e. those of us who follow a low-carb way of eating) hang out:

http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group

elianama

I've been slow carbing since Oct 2015 and I feel remarkably good. I don't have a medical diagnosis but I think it's clear, based on how much better I started feeling almost right away, that my body was completely screwed up from my sugar/carb junkie diet. No matter how little I ate it seemed I would gain weight. The only way I was ever able to lose weight was exercising a lot (I was doing yoga for a while, which was AWESOME, but then I got injured and had to stop. It took me a year to destroy all of my yoga-induced weight loss). I'm eating a TON more than I used to and based on how much better I look (more toned, less cellulite, etc.) and how my clothes are fitting better, I think I have gained muscle and lost fat these past few months. I try not to step on the scale too much but last time I did, like a week ago, I was about 8 pounds down from where I started in October. I only have about 10-15 more to go to be at my absolute ideal weight, but for the first time since I can remember I am not hating my body so much that this is a huge issue for me. I am going to just keep following the slow carb lifestyle and I'm thinking by the end of the year I should be exactly where I want to be weight-wise. Health-wise, I am exactly where I want to be RIGHT NOW. I love this way of eating - it's become so much more than just a diet for me! In terms of sticking to the diet, I really recommend slow carb in part because of the one day a week cheat day. The idea of it is absolutely genius - it gives your metabolism a boost and helps you psychologically to never feel deprived. Whenever you are craving something, you just mentally put it on your cheat day list and on cheat day, you can satisfy every craving you have had that week. Sometimes by the end of cheat day you feel kind of tired - which ironically helps because it makes you look forward to getting back to healthy eating and the amazing energy you have when eating low/slow carb. I hope that helps. Good luck!

nvmomketo

I too reversed my prediabetes with a very low carb high fat diet, but it is only reversed as long as I eat that way. As soon as my carbs (and protein) go up, so does my BG.

It is a great way to eat for many. The first week requires willpower but after that any find their appetite is reduced and ther cravings are almost gone. Consider adding sodium to your diet to even out the electrolyte balance that results from the water weight lost from the reduced carbs. It sounds like a lot but 3000-5000mg if sodium per day will reduce fatigue, headaches, muscle aches and feelings of illness. Some find supplementing potassium and magnesium helpful too, ese ally if sodium has gone low enough to cause muscle cramps.

I also recommend the Low Carber Daily that was linked above. Those people are VERY helpful and supportive but tend not to frequent the main boards because a LCHF diet is not generally well accepted here.

Reading Dr Bernstein's Diabetes Solution is a great source for starting a LCHF diet to control insulin resistance. He changed my life.

Good luck.