I'm new, I'm Diabetic, and I'm nervous.. Help me!!

marjarae
marjarae Posts: 3
edited October 2024 in Introduce Yourself
Hi all,
I once weighed in at 450 lbs and after health issues (diagnosed with diabetes) I gave up the soda, the fast food, the sugar, and started drinking water and unsweetened tea and herbal tea. I finally weighed in at 150 lbs (total weight loss of 300 lbs) one year later. Now, after losing all that weight in a VERY unhealthy way, I have gained nearly all of it back. My diabetes is out of control, I have had a stroke and the other night I had my second TIA which some people call a mini-stroke. My health is worst than it has ever been and I am scared!! It is time to get serious about weight loss and I must do it right this time!! Please help me....

Replies

  • StJamesPT
    StJamesPT Posts: 22 Member
    Hi M

    My name is Mark. I'm a Weight Loss Specialist Exercise Instructor (Diabetes and Obesity Management) based in Bristol, UK (one of less than 40 in the UK).

    The bottom line is that you need to consume fewer calories than you burn each day. MFP can certainly help with that.

    Please feel free to add me, or message me if you like.

    Good luck with your new lifestyle, and remember that a diet is for life, not just for (after) Xmas!
  • irridia
    irridia Posts: 527 Member
    Firstly you can do this!

    Okay got that out of the way. Find out from your doctor if you can take byetta. It is a helper hormone that makes you feel sated which is imperitive when you are taking insulin, or metformin, because when you are producing insulin your body is using the glucose that you produce from eating rather than excreting it through your urine. It also lowers your blood sugar requiring less insulin. When I first went on it my insulin intake was cut in half and I dropped 20 lbs in 2 months without even properly counting calories or changing the exercise I was already doing.

    Add strength training. If you haven't been active, start with new rules of weight lifting for women and progress to stronglifts 5x5. Get yourself a digita food scale and weigh everything you eat. Log your food and exercise religiously in my fitness pal. You should be lifting 3x's a week and cardio daily with at least 1 full day off. Do cardio after strength training and go gently on non-strength days.

    You should be watching salt intake in your case probably 1500mg/day. Grains are your enemy as are potatos. They are worse than sugar. Read lables and eat as much fresh produce as possible, being mindful of any veggie w/seeds (technically it's a fruit, and of couse fruits) avoid high fructose corn syrup (btw I have found low cal foods and "reduced sugar" foods that still have high fructose corn syrup, so you have to read the label. Also watch for partially hydrogenated oils and trans fats. Make certain you are getting enough vitamin D as well as E and for E it should be d-alpha, think of dl-alpha as de lousy! Water intake should be 1oz/lb of bodyweight.

    Try to keep carbs under 100grams/day but don't worry about vegetable sources much, just grains and starches, btw legumes are very starchy. Watch for carb to protien ratio. chiobani and oiskos are the cheapest best tasting greek yoghurts with the best ratio. Same for meal replacement. Try to have protiens when you have carbs. If you feel you must have breads or starches only have them on lifting days and the closer to your actual workout the better.

    Of course check with your doctor on these ideas. Feel free to freind me if you like. OH and there is a Diabetic group on MFP as well.
  • marjarae
    marjarae Posts: 3
    :wink: Hello!

    Thank you very much for replying to my post. I found out about this program from a friend of mine, I am glad I know about it now. I am going to meet with a dietitian soon about the diabetic and low cholesterol diet my doctor put me on in the hospital. When I input foods I have eaten into the program and I see the carbs I am consuming, I go into a panic. I am only allowed 5 carbs per meal or 15 per day. I try very hard to stay under that, but I do not know what is what. I have a book given to me by the dietitian that explains that sort of thing, but it is very confusing to me. So, hopefully she will explain that in a way I can understand. I had 1/2 cup of brown sugar sweetened hot oatmeal and a cup of non-dairy, sugar sweetened coffee and I just about passed out when I saw the carb counter! I thought I was doing good and I found out I am failing miserably! What do I do next?

    marjarae
  • marjarae
    marjarae Posts: 3
    Hello Irridia,

    Thank you for responding to my post. I took in the information you wrote to me and it is very informative. I do not belong to a gym and I do not have that sort of work out equipment at home. What I do have is one of those roll up sit up machines. Did I explain that well? I bought it almost a year ago and I have not used it yet. I am going to pull it out today and start using it.

    I had not read your reply until after my breakfast this morning, I wish I had seen it earlier. LOL! I had 1/2 cup of hot oatmeal with a cup of coffee and I just about passed out when I saw the carb count for what I had. I thought I was doing well, and I see now that was a poor choice. Thank you for explaining about grains and potatoes. I knew that potatoes are bad because they are starches and those turn to sugar. But I did not know about the grains.

    Do you have any suggestions for me based on the information I have now given you?

    Marjarae
  • caralove
    caralove Posts: 1
    hi marjarae!

    congrats taking control of your health. you CAN do this.

    first, a few weeks ago i did a low-carb push before a big event, but i did it in a healthy way.

    i ate a fair amount of eggs - one or maybe two full eggs and the rest egg whites only. for me this is an important way to get protein as well, because i don't eat meat!! i ate fage greek yogurt (the 0% and 2% are diabetic-friendly - http://www.fageusa.com/nutrition/nutrition-benefits/ ).

    here is a list of low carb veggies that i used: http://lowcarbdiets.about.com/od/whattoeat/a/whatveg.htm (i'm sure there is more info out there!) it is surprising which ones are considered high carb (carrots!)

    •Sprouts (bean, alfalfa, etc.)
    •Greens – lettuce, spinach, chard, etc.
    •Hearty Greens - collards, mustard greens, kale, etc.
    •Radicchio and endive count as greens
    •Herbs - parsley, cilantro, basil, rosemary, thyme, etc.
    •Bok Choy
    •Bamboo Shoots
    •Celery
    •Radishes
    •Sea Vegetables (Nori, etc)
    •Mushrooms
    •Cabbage (or sauerkraut)
    •Jicama
    •Avocado
    •Asparagus
    •Okra
    •Cucumbers (or pickles without added sugars)
    •Green Beans and Wax Beans
    •Fennel
    •Cauliflower
    •Broccoli
    •Peppers
    •Green Bell Peppers
    •Red Bell Peppers
    •Jalapeno Peppers
    •Summer Squash
    •Zuchinni
    •Brussels Sprouts
    •Scallions or green onions
    •Snow Peas/Snap Peas/Pea Pods
    •Tomatoes
    •Eggplant
    •Tomatillos
    •Artichokes
    •Turnips
    •Pumpkin
    •Rutabagas
    •Spaghetti Squash
    •Celery Root (Celeriac)
    •Carrots
    •Onions
    •Leeks

    i know you're going to need lots more info. i encourage you to get to your dietician as soon as possible. i had to tell mine years ago: "i need you to break this down for a 3rd grader. i'm a smart girl, but i don't need the science, i just need you to point me in the right direction!"

    good luck to you! you're gonna be GREAT!!
    cara
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