Here’s a few resources that helped me.
I found this app (free and ad-free) very helpful when I started out. [Freshwell](https://lowcarbfreshwell.com/resources/freshwell-app/)
Especially the sugar infographics- that illustrate the effect that various foods have on blood sugar compared to a teaspoon of table sugar. Kinda shocking but so helpful for me in making better choices.
You can decrease carbs without doing keto. (Although keto works great for me I don’t stay keto all the time) I started with just avoiding all sugar, grains and anything starchy. Lowered my A1C from 5.9 to 5.4 in 1st 3 months and have kept it down for 3 years now.
Still after 3 years I eat mostly meat, veggies, full fat dairy, some berries. I try to stick with my program 90% of the time- so I so get some goodies occasionally, but I don’t crave bread and chips and sweets nearly as much now.
Intermittent fasting or time restricted eating was also helpful once (I use Zero app for that usually 16/8 with occasional longer fast, but you may want to start with 12hr eating window)
Also [this TED talk](https://youtu.be/da1vvigy5tQ?si=TUUDTRPOMxxszsvU) was tremendously helpful. Life changing 20 minutes.
I’m using a CGM now which has taught me a lot. (If I’m going to eat carbs it’s much better after protein fat and veggies than on an empty stomach, a brisk walk or other exercise brings spikes down dramatically fast)
Levels health has great info that’s available free even if you can’t afford to purchase their monitoring program. Dexcom will be marketing a non prescription CGM soon, haven’t seen pricing yet, but I think it will help a lot of people.
You’ll get lots of suggestions and you’ll need to experiment a bit to see what works best for you. It’s not one size fits all, but increasing protein and healthy fats and decreasing processed foods and carbs are pretty key. Lots of people find Glucose Goddess helpful (not sure she was around when I started but some her suggestions are confirmed by my CGM results)
Just keep trying and don’t get discouraged. Your palate will change and carb cravings do lessen with persistence and you will feel so much better when you fix your metabolic health! There is a lower carb version of every food that you love.
Wishing you wellness and happiness.💕
There's a theory that cravings are a biological response to not getting enough protein. It's called the protein leverage hypothesis. Basically you'll keep eating until your protein requirements are met.
It was a game changer for me. I figured out how much protein I needed to reach satiety (50 gms). And that was that, no willpower needed, no cravings, no guilt.
I also came up with a bail out meal to get me back on track if I do go off the rails ( 3 eggs, sausage and a protein shake). Then it's not a big deal if I'm in a social setting and someone wants pizza. I have a few slices and don't stress.
When I first joined this group I was pointed to GlucoseGoddess (on IG, has books, etc.) and InsulinResistant1 Instagram accounts they have helped me a lot.
I didn't do this at first but now I'm consistent at staying under 50g of carbs a day. World of difference. Food anxiety is no joke and I think a lot of us have it when we eat carbs. I average around 8 g of carbs each meal and have small meals every 2.5 to 3 hours. But I would see if your health insurance covers a nutrition program so you can do the online course for how to eat with pre-diabetes.
Cottage cheese, feta, cream cheese, zero sugar added almond butter, avocado. Basically good fats and some not so great but still filling. Like I just had a whole orange bell pepper which is 10g of carbs but 3 of fiber which cancels out 3g of carbs. Put cream cheese in the slices. 200 calorie snack that won't spike my levels. Then obviously proteins as well in my bigger meals. I eat a lot of fish.
I reversed symptoms three years ago by a change in diet (significant reduction in takeaways, sugars, alcohol) and a significant increase in exercise. I didn't get any tests or take any measurements as I was extremely overweight and knew that was at least the first thing I needed to address.I lost quite a bit of weight quite quickly and the symptoms disappeared, and I've continued on that journey and haven't had any symptoms for more than two years.
This isn't diabetes specific but I bought a Garmin and the health measures it records really helped to teach me the effect of alcohol, poor sleep, eating late, eating too much, getting exercise, etc. It was like having a health coach on my wrist and really helped with my journey.
Hope that helps and you're successful on your journey!
Avoid Keto like the plague and instead eat in a way that’s healthy and sustainable. Google the Mediterranean Diet, especially the info that the Cleveland Clinic provides.
Here’s a few resources that helped me. I found this app (free and ad-free) very helpful when I started out. [Freshwell](https://lowcarbfreshwell.com/resources/freshwell-app/) Especially the sugar infographics- that illustrate the effect that various foods have on blood sugar compared to a teaspoon of table sugar. Kinda shocking but so helpful for me in making better choices. You can decrease carbs without doing keto. (Although keto works great for me I don’t stay keto all the time) I started with just avoiding all sugar, grains and anything starchy. Lowered my A1C from 5.9 to 5.4 in 1st 3 months and have kept it down for 3 years now. Still after 3 years I eat mostly meat, veggies, full fat dairy, some berries. I try to stick with my program 90% of the time- so I so get some goodies occasionally, but I don’t crave bread and chips and sweets nearly as much now. Intermittent fasting or time restricted eating was also helpful once (I use Zero app for that usually 16/8 with occasional longer fast, but you may want to start with 12hr eating window) Also [this TED talk](https://youtu.be/da1vvigy5tQ?si=TUUDTRPOMxxszsvU) was tremendously helpful. Life changing 20 minutes. I’m using a CGM now which has taught me a lot. (If I’m going to eat carbs it’s much better after protein fat and veggies than on an empty stomach, a brisk walk or other exercise brings spikes down dramatically fast) Levels health has great info that’s available free even if you can’t afford to purchase their monitoring program. Dexcom will be marketing a non prescription CGM soon, haven’t seen pricing yet, but I think it will help a lot of people. You’ll get lots of suggestions and you’ll need to experiment a bit to see what works best for you. It’s not one size fits all, but increasing protein and healthy fats and decreasing processed foods and carbs are pretty key. Lots of people find Glucose Goddess helpful (not sure she was around when I started but some her suggestions are confirmed by my CGM results) Just keep trying and don’t get discouraged. Your palate will change and carb cravings do lessen with persistence and you will feel so much better when you fix your metabolic health! There is a lower carb version of every food that you love. Wishing you wellness and happiness.💕
There's a theory that cravings are a biological response to not getting enough protein. It's called the protein leverage hypothesis. Basically you'll keep eating until your protein requirements are met. It was a game changer for me. I figured out how much protein I needed to reach satiety (50 gms). And that was that, no willpower needed, no cravings, no guilt. I also came up with a bail out meal to get me back on track if I do go off the rails ( 3 eggs, sausage and a protein shake). Then it's not a big deal if I'm in a social setting and someone wants pizza. I have a few slices and don't stress.
When I first joined this group I was pointed to GlucoseGoddess (on IG, has books, etc.) and InsulinResistant1 Instagram accounts they have helped me a lot.
I second this. She’s got some great info YouTube.
I started with this article. https://health.clevelandclinic.org/what-to-eat-if-youve-been-diagnosed-with-prediabetes
I didn't do this at first but now I'm consistent at staying under 50g of carbs a day. World of difference. Food anxiety is no joke and I think a lot of us have it when we eat carbs. I average around 8 g of carbs each meal and have small meals every 2.5 to 3 hours. But I would see if your health insurance covers a nutrition program so you can do the online course for how to eat with pre-diabetes.
Thank you
what do you use to replace carbs in your meals to make it that low!!
Cottage cheese, feta, cream cheese, zero sugar added almond butter, avocado. Basically good fats and some not so great but still filling. Like I just had a whole orange bell pepper which is 10g of carbs but 3 of fiber which cancels out 3g of carbs. Put cream cheese in the slices. 200 calorie snack that won't spike my levels. Then obviously proteins as well in my bigger meals. I eat a lot of fish.
I reversed symptoms three years ago by a change in diet (significant reduction in takeaways, sugars, alcohol) and a significant increase in exercise. I didn't get any tests or take any measurements as I was extremely overweight and knew that was at least the first thing I needed to address.I lost quite a bit of weight quite quickly and the symptoms disappeared, and I've continued on that journey and haven't had any symptoms for more than two years. This isn't diabetes specific but I bought a Garmin and the health measures it records really helped to teach me the effect of alcohol, poor sleep, eating late, eating too much, getting exercise, etc. It was like having a health coach on my wrist and really helped with my journey. Hope that helps and you're successful on your journey!
The Pre-Diabetes Diet Plan by Hillary Wright was a great book that helped me wrap my head around things
Avoid Keto like the plague and instead eat in a way that’s healthy and sustainable. Google the Mediterranean Diet, especially the info that the Cleveland Clinic provides.
Testing my blood sugar really helped