Help please with figuring out macros (prediabetic)

KM0692

I was diagnosed as prediabetic this summer, and since then, I have cut way down on the carbs. As a result of course, my fat and protein intake are up. I average 100 g carbs/100 g protein and 80 g fat per day. I am a 47 year-old female, 5'6 and 147 lbs. I eat around 1600 calories and I am losing .5-1 lb a week (goal is 140 lbs).

I am very confused as to if I am eating too much protein and fat (the majority of the fat I eat is good fats). Some forums I have visited say my intake is way too high, but I don't know how to keep it low or moderate when I am eating low carb.

We live very rural and the nearest dietician to meet with would be a 5 hour drive. Can anyone here offer advice?

malibu927

All that matters for weight loss is that you're in a calorie deficit. Macros are a personal preference outside of health reasons. If you feel fine on this ration, I don't see a reason to change it.

rheddmobile

There's no reason to worry about fat consumption, particularly when you're prediabetic. The idea that too much dietary fat is bad for you is outdated and contradicted by recent research, Many diabetics get most of their calories from fat - since fat has more calories per gram than either protein or carbs, if you are eating at a deficit, the small amount of fat left in your diet adds up, percentagewise. Your high protein levels are also good, since while eating at a deficit, getting enough protein is protective of your lean muscle mass. And you are absolutely right that if you cut carbs, your calories have to come from fat or protein - those are the only options! (Well. Apart from booze, which isn't really food!)

I'm a type 2 diabetic. Personally I feel most comfortable at a slightly higher number of carbs than you're getting - about 140g or so a day - I test my glucose levels frequently and stay within what my body will tolerate, and as a result my A1c has gone from 11 to 4.7. But this is very individual. I have diabetic friends who eat very low carb, vegan and high carb, and everything in between, and are all well controlled. The main things as far as lowering your risk are to get the extra weight off and incorporate exercise every day. Research has found that three short walks after meals are better for glucose control than one longer walk. But get out there and get moving, whatever works for you!

Athena98501

You are definitely on the right track. Your protein is higher than it strictly needs to be, but not to the point that it would be a problem. When you have that little to lose though, is usually recommended to go down to a .5 per week goal.