If you are just starting down this path or even if you are a veteran that is looking to expand what you eat and stay “sugar safe” the process can be challenging.
You can google diabetes diet and end up more confused than before you started.
Since I’ve been a lifetime weight watchers member eating healthy has been a priority, not to say I didn’t have set backs but overall I eat a lot of vegetables, lean protein, and fruit. With diabetes fruit has become much less a part of my diet. Berries primarily with an occasional clementine or apple. My downfall has always been bread. That has been the most difficult for me. I also love to bake. I am gluten free so I need grain free options and keto has provided some. I can honestly say my Dr and diabetes educator have really not provided much in help. What I’ve gleaned has come from my own research. This platform has been helpful too. If I’m honest there are days I just want to sit down with a bag of chips and binge but I have not given in to it. I realize that my eating plan is a lifetime plan and if I want to control my blood sugars and hopefully stay med free this is what I need to do. It definitely takes discipline. It’s been only a little over two months since my diagnosis and I feel I’m getting a bit of control but still have a long long way to go. Baby steps!
I am not affiliated in any way Atkins but can say I have “donated some money” in order to take home some of their treats
They make a whole whack of 1 or 2 carb snacks that taste as good as the “real thing” – everything from brownies to their own peanut butter cups and cookies, squares etc. A little pricey but if you just have to have your “junk food” you can eat their stuff without the “junk”
(ok that’s my plug for their products – can be found at every Walmart in the diabetes/keto aisle)
Atkins developed their program to lose weight so it’s just coincidental that it is “super diabetes friendly” and they have really done all the thinking to come up with a structured diet that can get you started by doing nothing more than selecting foods from their list (they even tell you how much you can eat) and plug it into their meal planner (and this is all free access on their website)
I will post some pics below for those that want to check it out (how to navigate their website).
They do have other programs posted up as well including their 20 and 40 carb diets as well as their intermittent fasting program – I can say that I have not explored those options at all so don’t have any idea of what is involved
(because I KNOW I could never follow any of them – I’m HONEST with myself).
Their “100” program is based on 3 meals a day at 25 carbs each and 2 snacks at 10 to 15 carbs each.
These meals/snacks are made up of 6 to 8 servings of Veggies (which total 15 of your daily carbs), 3 servings of protein (0 carbs so this is NOT plant based protein), 2 to 4 servings of “added fats” (0 carbs) and 3 to 5 servings of “other carbs” (which includes the grains, nuts etc) forming the bulk – 85 carbs
I was never a veggie fan so I personally “re-allocated” those carbs to “other carbs” in my own diet most of the time but I do eat the odd veggie a couple times a week (despite much criticism from my dietitian)
So maybe check it out at Atkins.com
(see pics below)
From the main page click on “How it Works”
From that drop down select “Atkins 100”
Read their “blurbs” that explain the diet and it’s goals
Then scroll down the bottom to the “How it Works” part with the “allocation chart”
Below that (at the bottom) you can click on the “lists” of foods which will tell you the portion size and carb count (if any) that you can plug in to design your meals.
You can be a little “liberal” – 130 carbs a day is what the experts say is the “max” for good sugar control, but since Atkins has worked out all the details they can be a handy resource to give you “somewhere to start”.
@A DiabetesTeam Member it worked for me as well - lost and kept off (for almost 5 years now) 60 pounds.
It's amazing what you can accomplish and how much better you feel when you stop eating "crap".
Ask the doctor to refer you to a diabetes dietitian to help you with a meal plan.
I have followed a veggies and fruits, high protein, lower carbohydrates like healthy brown rice, lentils, legumes, split pea soup and milk too. I have lost over 10 pounds of weight on this diet. It is a good type of keto diet plan .
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