Best diabetic & sugar-free cooking books according to redditors
We found 263 Reddit comments discussing the best diabetic & sugar-free cooking books. We ranked the 42 resulting products by number of redditors who mentioned them. Here are the top 20.
4. Dr. Bernstein's Diabetes Solution: The Complete Guide to Achieving Normal Blood Sugars
17 mentions
13. Dr. Bernstein's Diabetes Solution: The Complete Guide to Achieving Normal Blood Sugars
2 mentions
You might find dr. Bernstein's low/no carb diabetic treatment to be worth looking into. https://www.amazon.com/gp/aw/d/B004QZ9PC4/ref=mp_s_a_1_1?ie=UTF8&qid=1491489904&sr=8-1&pi=AC_SX236_SY340_FMwebp_QL65&keywords=dr+bernstein+diabetes+solution
Note, the diabetic nutritionist world generally dislike him. He is a type 1 diabetic physician and engineer. He is also one of the oldest living type 1s.
A 14+ A1C is akin to a slow suicide, honestly. Keeping that up will result in nasty complications. Did the doctor's office just let him leave without trying to drill some idea of the consequences into him? That seems scary to me. I would hope they at least made sure his sugar at the time was in safe range so he could drive home. I might try a different doctor, or request a referral to an endo.
Keto typically is considered the ideal way to go here, for both t1 and t2. Check out /r/keto. I would also suggest you give Dr. Bernstein's book a read. He is a T1, and gives plenty of good advice when it comes to diabetes management and diet.
Type 1 diabetic here. First off, that blood sugar is enemy #1 and is far more a threat than lipids. The fat intake, triglycerides, everything else needs to take a back seat. He needs to focus on a) cutting out high-carb foods entirely and sticking to meat/veggies and b) getting his insulin regimen under control, because it is clearly not. I'd encourage him to make the switch as quickly as possible, but to check blood sugar constantly and ALWAYS keep glucose tabs on hand. I had a lot of lows the first couple weeks, he might too.
The real expert on low-carb and type 1 is Dr. Bernstein. His book, "Diabetes Solution" goes over everything your friend needs to know to get started. He also has a youtube series. And, there is a group of type 1's following his approach, Type One Grit. Have him join the group for support.
Keep in mind, he will have diabetes forever. But low-carb can ensure that he never experiences spikes like that again, and keeps it at normal levels.
It's a hard battle but you can try by saying you care and hence you gave this book to them Dr. Neal Barnard's Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes without Drugs
I haven't checked in for a few days just a few random comments here and there. I'm always in chat though, just a little plug for that genius place.
Weight scarily high for me, I'm pretty freaked out, tbh. I don't know if it's part of the process with the ear infection and subsequent medications but I'm trying to just chill out. I haven't seen this number since I was losing weight 10 years ago. I'm prepping for next week, I'm going to my parents house in California. It'll be good to see them. I normally have them come up here but we decided to pack up the dog and take a road trip. Ask me later if this was a good idea ......
I'm planning to make a few low-carbs items for Thanksgiving, for no reason other than to do them. I don't actually need to bring anything. I'll do a cauliflower gratin and the sausage cheesy stuffing that was floating around here last week.
I plan to do a 2-3 day fat fast when we return from California and I'll be using recipes/ideas from Dana Carpenders books, largely the first book. I need a reset. I'm also going to stop drinking at home, I don't need to have wine every night. I LIKE wine every night but I don't need it. Hopefully the fat fast and the wine reduction will help get things on a downward trend.
Diabetes Solution by Richard K. Bernstein, MD.
http://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699
Do not go back to that endo if you can help it! Even if you were not taking care of yourself at all that kind of attitude and disrespect is uncalled for. And not how you teach anyone anything.
All diabetics live with the reality of the possibility of complications and higher risks of other health issues. It is NOT your fault, it's diabetes. That said you can always take better care of your health no matter who you are!
Check out Dr. Bernstiens book He's advocates an extemely low carb diet but he was able to reverse some serious complications after a lifetime of being T1D and I find comfort in that.
Not that it matters right now but if your bgl is getting that high I have doubts you're type 2 and not 1 or 1.5.
So what can you do right now? Depends on many things. If you have weight to lose, lose it. If you eat carbs, now no more. If you do need insulin (for any reason) a vial of humalin R can be had at walmart for $25/vial without a prescription. Not perfect but it beats dying. In your situation, I would very much read this book.
https://www.amazon.com/dp/B004QZ9PC4/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1
If you can't spare the cash due to income let me know, I'll PP you the money for it.
Here ya go.....
Dr. Bernstein's Diabetes Solution
I don't think I'm exaggerating when I say that people like your grandmother's dietician represent everything that is wrong with the world.
Please buy Dr. Bernstein's diabetes book. It may give you hope instead of the crap you were served by the dietician.
Have you read Dr. Bernsteins's Diabetes Book?
He is T1 diabetic,he was an engineer and became an MD.
He pioneered the use of glucose meters by diabetics, and his book advocates a low carb approach to living with diabetes with a minimum of drugs.
http://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699/ref=sr_1_sc_1?ie=UTF8&qid=1420307068&sr=8-1-spell&keywords=dr.+Bernstein+diaetes
Rob Wolf's book has a 30 day meal plan in it.
Have you read this: https://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699/ref=sr_1_fkmr0_1?ie=UTF8&qid=1478489895&sr=8-1-fkmr0&keywords=dr+feinstein%27s+diabetes+solution That's been really helpful for a lot of insulin-dependent diabetics.
Sometimes the enzymes don't help. But sometimes they do. I know it's difficult. And it's frustrating. But if you keep trying one thing at a time, you'll likely hit on a few things that each help just a little. And in the meantime, the lack of carbs may give your vagus nerve the chance to heal a bit.
Hang in there. You can always come here and complain. Blow off steam. Ask for ideas. Whatever helps.
I haven't read some of these books, but they seem to come from credible sources and be generally well-received. Anyone with personal experience with them should chime in.
From professional organizations, if that is your thing:
The Harvard Medical School Guide to Healthy Eating
American Dietetic Association Complete Food and Nutrition Guide
A more in-depth textbook style book with a focus on accessibility and practical application:
Nutrition
Sports Nutrition/Geared towards active lifestyles:
Nancy Clark's Sports Nutrition Guidebook (One of the books that kicked off my interest in nutrition many years ago)
[The Men's Health Big Book of Food & Nutrition] (http://www.amazon.com/Mens-Health-Book-Food-Nutrition/dp/1605293105/ref=tmm_pap_title_0) (not perfect, but probably one of the simplest and most straight-forward options, with recipes included)
Precision Nutrition (Personal favorite. Complete toolkit, amazing recipes, easy to understand, can't say enough good things about it. Best 50 bucks you could spend.)
I hope that helps you at least get started thinking about it, and I hope others have more suggestions.
You can self-study that stuff man. That's what i did. It will take you many many months(or years) of self study to complete this stuff.
I can give you a list of books i used as well -
Nutrition -
NUTRITION NOW (This is a academic textbook used in nutrition courses.)
https://www.amazon.com/Nutrition-Now-Judith-Brown/dp/1133936539
Lyle mcdonalds stuff - https://bodyrecomposition.com/category/nutrition/
weightrainer's stuff -
http://www.weightrainer.net/nutrition/nutrition.html
American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition
https://www.amazon.com/American-Dietetic-Association-Complete-Nutrition/dp/0470912073
Psychology -
Phew big fan of this subject. List of academic books i used to self study.
Economics -
Macroeconomics and microeconomics - mankiw. Basically any mankiw book will give you a basic overview.
Adam smith - wealth of nations.
Economics can go way deep as well and it will take years to gain mastery of the subject.
You got game theory, Behavioral economics, developmental economics etc etc..
These are very very deep subjects to be exploring - And what you plan to do in 1 year is simply not possible. Any courses offered by any institute will be puny and won't cover anything decently considering the vastness of the topics we are talking about.
> "takeaway meals", "bought sweets"
This has nothing to do with carbs. You're eating shitty processed food.
> carbs like french fries
You mean food literally engulfed and soaked with fat?
> I know that being a raw fruitarian for a while brought havoc to my system and I became borderline anorexic and hypoglycemic (possibly due to under-eating).
If you get hypoglycemic on a diet consisting mostly of sugar you're SEVERELY undereating and it has nothing to do with the macros or type of food you're eating. You're going from starving yourself to binging on fat. How about actually eat enough calories from fruits/vegetables/grains/beans/nuts/seeds without needlessly trying to complicate things for yourself?
http://www.amazon.com/The-China-Study-Comprehensive-Implications/dp/1932100660
http://www.amazon.com/Prevent-Reverse-Heart-Disease-Nutrition-Based/dp/1583333002
http://www.amazon.com/Neal-Barnards-Program-Reversing-Diabetes/dp/1594868107
http://www.amazon.com/The-UltraMind-Solution-Broken-Healing/dp/0743570480
http://www.amazon.com/The-Starch-Solution-Regain-Health/dp/1623360277
You can find these books online for free if you don't have the money as well. They have some clinical data and information which will help you understand what's healthy. You don't have to read all of it, but I highly suggest looking in that direction.
I can't answer your question. But the doctors who recommend the plant based diet this sub is based on usually treat diabetes with the same high carb, low fat, no animal products diet they recommend for everyone. So I don't think you are in the right place if you are looking for low carb.
Dr. Walter Kemper had great success with his rice diet, based on white rice, fruit juice and cooked fruit. Dr. Barnard has written a more recent book on how to manage diabetes with a high carb, plant based diet:
https://www.amazon.com/Neal-Barnards-Program-Reversing-Diabetes/dp/1635651271/ref=sr_1_1?ie=UTF8&qid=1524660894&sr=8-1&keywords=barnard+diabetes
Not a diabetic, myself, but I would recommend you check out Dr. Bernstein's Diabetes book as you start your journey.
http://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-ebook/dp/B004QZ9PC4/ref=sr_1_1?ie=UTF8&qid=1380593121&sr=8-1&keywords=dr.+bernstein%27s+diabetes+solution
He's a lifelong type-1 himself, and he became a medical doctor (he was an engineer) when he figured out that the usual medical advice of "eat lots of carbs and cover it with lots of insulin" didn't make any sense.
http://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-ebook/dp/B004QZ9PC4/
Highly recommend picking up that book. From what I've heard about it, it goes into an extreme level of detail regarding using a ketogenic diet to treat diabetes.
As an aside, the 1-star reviews for that book are hilarious.
>There is no one that will never eat snacks or cookies or desserts and to promote this as an expectation is unrealistic.
^^^^^^^^^^^^^^^^^^^^.
>One may as well stop living. Really did not think this book was wonderful for the average diabetic. Not many people will eat the way that is indicated in the book
^^^^^^^^^^^^^^^^^^^^.
>I didn't even read it. Too complicated.
I was recommended Dr. Bernstein's Diabetes Solution: The Complete Guide to Achieving Normal Blood Sugars and am currently in the middle of reading it. So far I've learned that there is compelling evidence tying high blood sugars to a lot of the diabetic complications that can happen. The American Diabetic Association is apparently completely wrong with its approach to 60 carbohydrates per meal. As this raises the blood sugars still which will eventually lead to complications, even while on insulin (Which makes sense imo, Big Pharma wanting as much $$ from you as they can milk, and they can't get it if they fix you).
It's a very interesting read so far.
My wife is an RN and a Type 1 diabetic. She hates what diabetic education consists of and firmly disagrees with it. I'd recommend checking out The Diabetes Solution to read about how the keto diet is really the best thing for diabetics.
Best way to start is just to jump right in. Especially cutting out grains, legumes, and dairy. After the first 6 weeks you can start introducing back in a few things, like dairy. But be mindful of young cheeses and dairy high in lactose (lactose = sugar).
I'm a big fan of The Paleo Solution by Robb Wolf , Robbwolf.com, and Mark's Daily Apple.
Just a bit of heads up. The first 3 weeks are the hardest. You're body will grave grains (sugar) like crazy. My first week I broke 3-4 times and caved to a few beers, waffles, and pizza. But, don't let it get you down. Just keep pushing through. About days 18-21 you'll start to come out of the fog and really break that addiction.
Good luck! We'll see you on the other side :)
My sister had a lot of difficulty with fertility (even had two miscarriages). She says what finally worked for her was a radical change in her diet. Look into [The Paleo Solution] (http://www.amazon.com/The-Paleo-Solution-Original-Human/dp/0982565844/ref=sr_1_1?ie=UTF8&qid=1344606763&sr=8-1&keywords=paleo+solution)
Basically, though, cut all wheat, dairy, and soy out of your diet. Eat mostly vegetables, some meat, and as little starch as possible. I don't know why, exactly, but she ate like this for about six months, then when she started trying to get pregnant again, it was within a month, and my nephew is a happy, healthy little boy of 11 months.
Best of luck to you, and don't count on God for what you can do for yourself.
Okie dokie, here are a few tips:
That's what comes to mind! Hope it helps.
EDIT - Formatting, and added some links.
EDIT 2 - you asked for websites! This one has an awesome quick start guide and lots of other good stuff. This one has some useful tools. These are the sites of the authors of the books I posted above, I have both books and love them dearly. There are also a TON of data online if you google around!
Welcome to our little club.
At your age, weight, and family background, you are making the right call on getting your type of diabetes confirmed.
In the interim, here are some things that can help you get your blood sugars under control. You will need to do that anyway.
For reading, and as an engineer you will like this, read Dr Bernstein's Diabetes Solution book. He is a long lived t1, both an engineer and MD. Very smart science-based approach to managing all types of diabetes.
For diet, carbs are now your kryptonite. You really need to look to minimize them in your diet. There is a lot of talk out there on how many carbs you really need in your diet. The right answer is you don't need any. There are no essential dietary carbs and minimizing them is a good idea. Check out r/keto and the FAQ there. A nutritional ketogenic diet works wonders on addressing t2 diabetes. Do a search on this subreddit.
Also for low carb dietary approach, here is a good starter for the approach, science, and also some pretty good menu plans. https://www.amazon.ca/Real-Meal-Revolution-Sustainable-Approach/dp/1472135695
I don't skip breakfast as sometimes that can trigger a liver dump and my sugars start to peak with no food. I typically have a fried egg or two, and some protein (ham, bacon, whatever). Or a high fat meditteranean yogurt and some crushed walnuts and an ounce of blueberries.
Exercise will help improve your blood glucose levels. If you are out of shape, try starting with a one or two mile daily walk, plus some light body-weight exercises like 3X30 wall pushups three times a day. Then increase over time.
Testing is also key. When I started, I tested at morning for fasting, and one hour after each meal (which is when my spike typically hits).As I've been doing this for a couple years, I sometimes just test first thing in the day now, plus one hour after I've eaten something new in my diet that I dont know the carbs on.
:edit to add that I went on keto right after my diagnosis and normed my bg levels within weeks (post prandial were quickly normed, morning fasting took longer). After 2+ years on keto and less than 30g carbs a day, all my bg and lipid levels are optimum for a non-diabetic and more blood pressure is in the normal range. All without meds.
Hi! I strongly recommend buying this for your dad as well as reading it yourself: https://www.amazon.com/Neal-Barnards-Program-Reversing-Diabetes/dp/1594868107
"Dr. Neal Barnard's Program for Reversing Diabetes" is a great book, and it is based on a whole foods plant-based diet. It has a good amount of recipes in the back too. http://www.amazon.com/Neal-Barnards-Program-Reversing-Diabetes/dp/1594868107 It is pretty cheap if you get it used.
You should checkout Dr Neil Barnard remarch on diabetes. He recommand a plant based diet for all his diabetic patient. He has a great book about controlling type 1 and reversing type 2 diabetes.
http://www.pcrm.org/health/health-topics/diet-and-diabetes-recipes-for-success
http://www.amazon.com/Neal-Barnards-Program-Reversing-Diabetes/dp/1594868107
i have personally cured myself and my now friend of diabetes type 2. and i know online of type 1 people living normal lives no problem.
i try to tell people but get shouted down..so i gave up trying. if anyone want to know more and are not time wasters you can PM me. :D
or read this book.... https://www.amazon.co.uk/d/cka/Dr-Neal-Barnards-Program-Reversing-Diabetes-Scientifically/1594868107
or watch this doco http://www.imdb.com/title/tt5541848/
https://www.youtube.com/results?search_query=raw+food+diabetes
the cause of diabetes has been confused. once you know the cause you know the cure. but yes its such a big money maker they will try to hide this.
peace be with you
edit - intra cellular fat blocks sugar getting to the cells.. so you get blood sugar spikes and low energy. get rid of the fat and the sugar can be absorbed. diabetes mellitus literally means sugar (honey) passes through. because urine is very sugary. so they blame the sugar but the real problem is fat.
He's written a few, but Diabetes Solution is the big one.
Look into:
It’s worth it!
The T:Slim has a temp sensor in it so if the insulin in the pump ever gets too hot or cold it will beep at you; I live in florida and even going to theme parks all day in the 100+ heat (summertime) and have never set it off.
The last 27 years I've always kept the bottle I'm working off of out at room temperature and my back stock in the butter drawer of the fridge. I've never had a problem with insulin ever going bad except the one time I left a bottle in the hot car for an entire work day; that bottle went bad.
So I kind of feel like those trio cases are extraneous unless maybe you live at the equator/in a volcano. :)
The best two things I've ever done for my T1 was getting a CGM, (You've got one), and reading this book. I feel like they should give it out when you're diagnosed and I WISH they told me this stuff instead of recommending the standard ADA diet/no concentrated sweets bullcrap. Would have prevented a lot of the complications I have now.
My husband is T1 and switched last year to eating as few carbs as possible. Your body takes a week or so to adapt to running on fat instead of carbs, but once he got through this it's been fantastic for him. He needs probably around half the insulin he used to, has energy all the time and his blood sugars stay in a nice narrow range. No more rollercoasters :)
It does take some getting used to and I'd recommend you read up on it to make sure you're doing it right! Dr Bernstein has written a great book that I would recommend any diabetic to read, it has seriously changed my husband's life :)
The First Year: Type 2 Diabetes by Gretchen Becker is very informative, even if this isn’t your first year.
https://www.amazon.com/First-Year-Diabetes-Essential-Diagnosed/dp/073821860X
Doctor Bernstein’s Diabetes Solution has good information, but he’s very strict and a Type 1 so some of his advice can be a little excessive for many Type 2s, but is still worth a read.
https://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699
Blood Sugar 101 is a website full of information and she published a book off of it.
http://www.phlaunt.com/diabetes/
Don't listen to most of the exchanges here on /r/paleo - you get a lot of opinions from the users, not necessarily based on the science behind the lifestyle. Read the book, do the research, and see what works for you. It isn't supposed to be a strict diet, but a lifestyle based on clean eating and long-term life change. I'll eat cottage cheese every once in a while, because I can eat it and feel fine, and I maintain a baseline of health. My wife doesn't eat it because it makes her sick. Listen to your body, and use your brain.
My favorites are:
Roger Phillips Mushrooms and Other Fungi....
https://www.amazon.com/Mushrooms-Other-Fungi-North-America/dp/155407651X
David Arora Mushrooms Demystified
https://www.amazon.com/Mushrooms-Demystified-David-Arora/dp/0898151694
Audubon Society Field Guide:
https://www.amazon.com/National-Audubon-Society-American-Mushrooms/dp/0394519922
DK Mushroom Book:
https://m.barnesandnoble.com/p/mushrooms-dk/1127751094/2689838557184
This last one is a big beautiful hardcover book with a lot of different mushrooms from around the world and some excellent pictures:
https://www.amazon.com/Book-Fungi-Life-Size-Hundred-Species/dp/0226721175
Other than that it would depend on your region because I have some guides I love that focus on my region.
Great decision! It will only get better/easier with time.
I would recommend reading [Dr. Neal Barnard's Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes without Drugs] (https://www.amazon.com/Neal-Barnards-Program-Reversing-Diabetes/dp/1594868107)
Hey there! I usually recommend all Type 1 Diabetics who are interested in going low carb to read Dr Richard Bernsteins book "Diabetes Solution". A good rule of thumb is to lower insulin dosages right when you start low carb/keto and then scale in either direction needed. Be prepared with lots of glucose tablets should there be too many miscalculations in the beginning.
There is no other way a diabetic should eat. If you have a history of diabetes in your family you should follow this diet. This is your best chance of preventing the development of diabetes.
It has happened that type 2 diabetics were able to stop their medication due to a low carb diet. The also obtain normal blood sugar levels. It has happened numerous times. They are "cured". I put it in quotes because as long as they are on the diet they take no medication and show no symptoms of being diabetic but as soon as they return to the standard American diet their complications will return.
If you want to learn more you should buy Dr. Bernstein's Diabetes Solution. This guy has got type 1 diabetes and at the age of 78 is still as fit as a fiddle.
I started at 185, and came down to 150 at one point, but that was too much. Luckily I went back up 5 lbs. I wasn't really tracking weight loss / time, except roughly the whole thing was 2 months. I've been consistent, I wasn't doing it for fun! (diabetes; Dr Bernstein's plan, 30g / day). I haven't had any measurements taken; I know, I should.
> I have read a little about this so far and it seems that DKA would only occur if she was on a keto diet AND was not receiving sufficient insulin.
This is exactly my concern with full on keto diet. I want to give you kudos for doing your research. There are absolutely benefits, and draw backs and it is ultimately up to you if the benefits outweigh the concerns.
I only know of one source that talks about extending the honeymoon period, Dr. Bernstein. His methods are similar in your thinking and I think you would be interested in what he has to say. As for proof of his methodology, being an 80+ year old diabetic is pretty convincing. But I recommend you make your own decision.
Definitely speak with a doctor, but I also recommend that your brother (and you?) educate himself. Dr. Bernstein's book pretty much covers all the bases, and also has good insight into how very low carb fits in with treatment of Type I.
Talk to your doctor and you might wanna read "Dr. Bernstein's Diabetes Solution" he's a type 1 diabetic who has heavily been a proponent of low carb diets for diabetes control in both type 1 and 2.
I've recommended this book so much but its literally a life saver.
Buy it, read it, live it www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699
Hey man,
great job making this first step! Now you just need a concise plan. Personally, eating paleo style has been GREAT for me. I feel healthier, I've lost weight, and think sharper.
It's pretty much a lifestyle in which you eat in the most evolutionary advantageous way. That means lots of vegetables & meat. A little fruit as well. NO BREAD, legumes, or dairy.
I recommend reading The Primal Blueprint if you want to just learn the barebones
otherwise, this is the book: Paleo Solution (it's much more scientific)
It will discuss why eating right will increase your insulin sensitivity & probably even get rid of the sleep apnea.
/r/paleo is a great resource. If you have any questions feel free to comment or PM me.
edit: btw the 30lbs has only been in the last couple months. You would probably lose a lot faster in the beginning.
another edit: Eating a paleo style will help you with determining when to stop eating. What is happening to you right now is that the massive quantities of crap you are consuming messes with the satiety signals. Over the next month of eating paleo, that would probably get better quickly.
http://www.amazon.com/Why-We-Get-Fat-Borzoi/dp/0307272702/ref=sr_1_1?ie=UTF8&qid=1299642695&sr=8-1
I really liked this book for explaining exactly why low-carb works and why eating lots of fat is healthy
http://www.amazon.com/Paleo-Solution-Original-Human-Diet/dp/0982565844/ref=sr_1_1?s=books&ie=UTF8&qid=1299642745&sr=1-1
This book is really good for applying what Taubes says to your life and has a nice plan.
It is normal to have your appetite spike after exertion, but it sounds like you're just not fueling yourself correctly. Governing your weight is determined by roughly 80% of intake (your diet*) versus what your exercises regimen is. Meaning, it pretty much comes down to what you’re putting into your body, not the exercise(s) itself.
That said, you may want to focus your efforts into finding something that works for you (we’re all little snowflakes, there is no silver bullet when it comes to nutrition*). You might try looking into a paleo-type system; as they make the rules fairly simple to follow and you still get to eat a lot of hearty, protein-packed, nourishing meals.
Keep moving, keep eating, take notes about how you look, feel, & your performance, and make adjustments accordingly.
The Paleo Solution: The Original Human Diet https://www.amazon.com/dp/0982565844/ref=cm_sw_r_awd_HlbKub1RY2NX3 - gives you the "why" so the "how" comes naturally.
Practical Paleo: A Customized Approach to Health and a Whole-Foods Lifestyle https://www.amazon.com/dp/1936608758/ref=cm_sw_r_awd_LmbKub0PJBYV7 - If you're not already a wizard in the kitchen, this book helps make your food taste less shitty with good wholesome ingredients.
Good luck!
I second what spoolingthreads has said. My experience is n=1, in the US, and anecdotal, but is consistent with what he says. My story:
I had problems with back pain for about 10 years and nothing good came of it when I went through regular doctors: "oh it's muscle pain, here's some (useless) naproxen", insurance only covered 4 visits to physiotherapy, did the stretches they taught faithfully for years, but they didn't seem to help (several extreme increases of pain that lasted for months happened while doing those stretches).
Finally, after it had gotten so bad I was using a walker at the age of 35, I went to a physical herapist instead of a doctor. I had to pay full price because I had no diagnosis or referral, but it was totally worth it. The doctors never did any serious physical assessment. The physical therapist did, could tell it was serious, and referred me to an excellent doctor who was a physiatrist (had never heard of that specialty before).
He ordered an MRI, found two bulging disks smashing the L4-L5 and L5-S1 nerves, and I finally got useful care (celebrex, cortisone shots, months of 2x/wk physical therapy).
Later I learned about two other important things that doctors don't consider that were important for me, and may also be relevant to your mom's situation:
I wish you and your mother well, and hope you get the break you need. My mom got in a similar situation: the VA wrote her off and treated her as if her pain wasn't real, nowhere else to go. She only got real help after OD-ing on the useless pain killers they gave her and ending up in a non-VA hospital in a coma for 8 days. I appreciate what you're going through, and hope you have some support too. Take care.
TL;DR: trigger point massage and non-inflammatory diet may also help
Buy these two:
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/ref=sr_1_1?ie=UTF8&qid=1334558891&sr=8-1
http://www.amazon.com/The-Paleo-Solution-Original-Human/dp/0982565844/ref=sr_1_1?s=books&ie=UTF8&qid=1334558900&sr=1-1
Are either NECESSARY for these goals? No. But I'm a believer in no-brainer approaches, and basic strength training + paleo-ish diet will move you in the right direction.
https://www.amazon.co.uk/d/Books/Real-Meal-Revolution-Radical-Sustainable-Approach-Healthy/1472135695
It calls it "banting" but these are basically good keto recipes.
The two you've listed are my personal favorites. I also make use of National Audobon Society Field Guide to North American Mushrooms, 100 Edible Mushrooms, North American Mushrooms: A Field guide to Edible and Inedible Fungi (not my favorite, but a useful cross reference at times), and Mushrooms and Other Fungi of North America (this one has fantastic photos. While it is never recommended to ID by appearance alone, the cross cuts and underside photos in this book can be very useful). If you live in the southern east coast then I'd recommend Mushrooms of the Southeastern United States if you can find it affordably (as far as I know it is out of print and even used coppies are pretty expensive, but it is a fantastic book for southeastern mushrooms).
As far as websites I am a pretty frequent visitor of MushroomExpert.com. It offers some good keys and there are a lot of mushrooms listed.
> I'm interested in any opinions on whether lowering insulin resistance is possible if one was to consume a high carb/low fat plant based diet (80/10/10 or similar).
While there are tons of patients of the doctors you mentioned, as well as numerous individuals here, that can detail their personal success in improving insulin sensitivity, I’ll do you one better and refer you to science supporting the efficacy of a low fat WFPB diet in doing so.
As demonstrated by doctor Neal Barnard in this study, subjects on a low fat whole food plant based diet experienced slightly better improvements in markers of insulin sensitivity compared to the group following the American Diabetes Association’s recommended diet (as well as notably significant improvements in their lipid profile), which is supposed to be the gold standard for diabetics.
> Weight loss was significant within each diet group but not significantly different between groups (-4.4 kg in the vegan group and -3.0 kg in the conventional diet group, P = 0.25) and related significantly to Hb A(1c) changes (r = 0.50, P = 0.001). Hb A(1c) changes from baseline to 74 wk or last available values were -0.34 and -0.14 for vegan and conventional diets, respectively (P = 0.43). Hb A(1c) changes from baseline to last available value or last value before any medication adjustment were -0.40 and 0.01 for vegan and conventional diets, respectively (P = 0.03). In analyses before alterations in lipid-lowering medications, total cholesterol decreased by 20.4 and 6.8 mg/dL in the vegan and conventional diet groups, respectively (P = 0.01); LDL cholesterol decreased by 13.5 and 3.4 mg/dL in the vegan and conventional groups, respectively (P = 0.03).
As I mentioned, many of the doctors you’ve mentioned have also documented repeated success in improving and even reversing insulin resistance, but I’d say that Barnard has the most experience, and is the best resource for you/others interested in doing so. Here is a great presentation of his on the subject.
If you’re really interested and want to support him (which I’d definitely recommend, we desperately need more doctors as dedicated to actually restoring patient’s health via means other than medication/surgery as he is) you can purchase his book specific to the topic.
http://www.nutritionjrnl.com/article/S0899-9007(14)00332-3/fulltext
https://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving-ebook/dp/B004QZ9PC4/ref=sr_1_1?s=books&ie=UTF8&qid=1493137340&sr=1-1&keywords=dr+bernsteins+diabetes+solution
https://www.youtube.com/watch?v=oNZsfluh0Uo
Don't start keto until you know what you are doing. All Diabetics should discuss this with their Doctors first as you will likely need to reduce your meds.
Yes, it's an excellent dietary treatment for T1D if it is done properly. The book, Dr. Bernstein's Diabetes Solution: The Complete Guide to Achieving Normal Blood Sugars, by a doctor with T1D would be a good place to start.
The Fat Fast Cookbook recommends 3-5 days, but never more than 10 in a row.
It's definitely worth the download. I've made the broccoli and cheese soup from there and the boursin cheese stuffed mushrooms (on the grill). Both were yummo.
But, I haven't done an actual fat fast.
Good luck!
First of all, read Dr Bernstein's Diabetes Solution. It's a must-read for every diabetic, really. That should help with high blood sugars.
As for the pain it sounds pretty bad. What meds are you taking?
It was already clear. People of my ilk think that the ADA is a corrupt institution, corrupted both diabetics with little self-control ('poor diabetics, gonna die early - might as well let them eat some sugar. Plus if we set it too strict they'd get discouraged'), and, by getting money for their endorsements of many food-products, few of which would be acceptable to lo-carbers.
I mean it's just common sense. If you're a T2, insulin itself contributes to your insulin resistance (your cells get weary of too much of it), so why provoke it or have to inject more of it?. And, how are you going to match your injected insulin to your consumption, exactly? There's going to be slop + mismatch; too high and too low. If you want to be strict re your health, just don't do the carbs. Probably the leading advocate of this approach is Dr Bernstein. But there are others <- good read, by the way.
> Are they crazy?
Yes, they are crazy. But that is the "official" advice.
Here's a book you might want to consider: Dr. Bernstein's Diabetes Solution. This is a doctor who himself has (type 1) diabetes, and the diet he proposes matches your intuition.
Check out this book: https://www.amazon.co.uk/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699/ it has a lot of stuff about type 1s as well which you can ignore, but the advice for type 2s relating to medication and low carb eating is solid.
A friend of mine is a type 2 and has been controlling it almost exclusively with a keto diet. The most important thing is to keep your sugars in range, so diet exercise and medication as needed for achieving that. Sounds like you’re off to a good start with those numbers.
Agree, I do LCHF/Bernstein/keto diet, HbA1c dropped from about 8 to 5.8. try it.
https://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699
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The best thing your mom can do is self educate - learn as much about the current information as she can. Knowing how diet can help control T2D is such valuable information.
Here is a really good book, written by a medical doctor who is now in his 80's and has been a diabetic since his teens. https://www.amazon.ca/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699
I think this is a good place to start. He also has a web site with lots of video lectures on various topics for both T1 & 2D . Also, I have found trying to find ready-made Low Carb/Keto/Diabetic premade food was hard to find and VERY expensive. It is not that hard to make great food at home that is based on whole food and is high in nutritional value. Now that she is a T2D she must change her lifestyle and relationship with food to live a healthy and complications free life.
I have now been on a full keto diet for 4 years and my T2D is totally under control - with NO MEDS. I was taking 3 kinds of meds before changing my diet.
Here is my playlist of Keto foods that have keept my BS in the very healthy normal range. https://www.youtube.com/channel/UCWxb2cfHHa24T7pXv6ssnDw/playlists
If you want to help your mom, the best thing is to learn with her about T2D and how a very low carb diet can make a huge difference. Supporting her journey will encourage her and the support is so appreciated (I love that my family are 100% helping keep to my keto lifestyle- they see how much it helped me)> Let me just complement you – you are amazing for wanting to do this for your mom. Best of luck to her and may she get her T2d UNDER CONTROLE!
Hope this helps. CHeers
I can tell you what I personally did to start taking control of my type 1 (that started 4 years ago).
Hope something of all this helps.
https://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699
This book is usually recommended for T1s, but has a ton of excellent advice for T2s. Your failure of willpower might be more a failure of biology, and something you can control by changing your diet, lifestyle, and maybe reviewing your medication with your doctor.
Good luck. You can turn this around - many do.
The best book I've read for diabetics is Dr. Bernstein's Diabetes Solution.
It's long, but it explains just about everything someone would want to know about controlling and hopefully reversing diabetes (reversing type 2). The dietary recommendations presented in this book are similar to keto.
U/4thShift offers a lot of the same sort of advice I'm following. I've recently gone through the transition to eating low carb in order to try and normalise my blood sugars. This is after nearly 10 years with terribly controlled diabetes, despite (almost) every effort - regular blood glucose testing, adopting the insulin pump , educating myself on carb counting including estimating etc. I was following the track that I can eat whatever I want as long as I bolus for it. But it really didn't work. Large amounts of carb cause spikes and I haven't heard of anyone who is able to normalise BGLs on a high carb diet.
BUT- the first piece of good news is that low carb is becoming adopted more as a solution that works among diabetics , both types. So there are lots of people who can share their strategies and there are resources to help. I don't describe myself as a "ketoer" but most of the recipes are diabetes friendly due to being low carb . I am picking a few of my favourite foods and drawing on keto recipes as well as the information in this complete guide to normalising blood glucose levels . It's a lot of information and I bought a little notebook to take important notes that I need to remember , and carry in my handbag and whip it out every now and then to go through to embed them into my psyche... A lot of what is in the book is here in video format
It's hard work but having my own highly supportive SO helps and he is also following the same sort of eating (in general, which I'm very grateful for, it really does help). Incidentally one of my favourite recipes is the fathead pizza. I weigh my dough and make own pizza to eat to ensure carb counting . It fills me more so I don't want to gulp down a whole piZza like I used to and I actually prefer the taste. I also get upset about missing out on certain things but there a loads of dessert recipes (some in the boook above). The pain is that you do have to make all yourself. Can't just pop into the cheesecake shop on the way home.
The second piece of good news is, because your SO is newly diagnosed, he will still have functioning beta cells. I remember my honeymoon period... those first six months were much easier to keep BGLs down because of those cells. If you can maintain their function by avoiding burning them out (as I understand ). I can't tell you how motivating and inspiring it is , after ten yeArs, to find out that I can potentially normalise BGLs as a type 1 diabetic. I'm hoping to achieve a normal A1C and consequently reverse my complications which have started to rest their ugly head. I wish I had the knowledge sooner, perhaps one way to look at the situation.
I miss being able to eat whenever I want, but less so each day I get into it. Meanwhile, when I do eat I am choosing things I always liked to eat (cheeses, bacon, mayo/Avocado chicken, breads but the low carb almond versions , lots of decadent creamy sauces in vegetables, low carb cheesecake etc) .
I wish you all the best. Hope something here and above helps. Your SO is very lucky to have you.
Somebody needs to introduce him to /r/keto and give him this book: http://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699/ref=pd_sim_b_1
There is quite a bit of information out there on the net. You might have to dig for it.
Parts of the below book can also be read on line.
A lot of diabetics have also commented on this sub,so use search to find them.
http://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699
Hypoglycemia is low blood sugar. Untreated diabetes is characterized by high blood sugar. The two are opposite conditions.
It sounds like you have a lot going on ... so I'm loath to give too much advice to you. Perhaps your case is unique.I'm happy to answer any questions you have though. I was diagnosed one year ago, and you're right, it's overwhelming. For months I dedicated almost every waking hour to learning about the disease. Allow me to recommend this free e-book. It's not brilliant or anything, but it's an easy read and may be helpful for you. After that, I moved onto this one.
What I will say is that your doctor's treatment regimen is bizarre, and you should investigate other options. Kaiser is a very modern healthcare provider, I see no reason to expect that they have made an institutional decision to recommend an antiquated style of diabetes management. Have you seen an endocrinologist? If not, please do so.
Taubes books are good but you might also consider Dr. Bernstein's Diabetes Solution since you where pre-diabetic.
Get your parents to read this book. DR. BERNSTEIN'S
DIABETES SOLUTION http://www.amazon.com/dp/0316182699
Also check out this podcast Bernstein was on http://ec.libsyn.com/p/a/c/b/acba6286e4c74a1e/LLVLC-683-bernstein.mp3?d13a76d516d9dec20c3d276ce028ed5089ab1ce3dae902ea1d01ce8e35d7cf5e37d5&amp;c_id=5705297
You can go low carb, search for dr beenatein he is a type one onn low carb
http://www.amazon.com/gp/aw/d/0316182699?pc_redir=1411838828&amp;robot_redir=1
No articles, but the book "The Diabetes Solution" by Dr. Bernstein pretty much advocates a ketogenic diet.
http://www.amazon.com/gp/aw/d/0316182699/ref=mp_s_a_1_1?qid=1449287061&amp;sr=8-1&amp;pi=SY200_QL40&amp;keywords=dr+bernstein+diabetes+solution&amp;dpPl=1&amp;dpID=51NMUWSvsEL&amp;ref=plSrch
http://www.amazon.com/Diabetes-Diet-Bernsteins-Low-Carbohydrate-Solution/dp/0316737844/ref=sr_1_2?ie=UTF8&amp;qid=1289371921&amp;sr=8-2
I have two, one is on site and I can't remember the name but the other is American Dietetic Association Complete Food and Nutrition Guide.
I'd say that book's looking fairly out-dated now, personally I'd recommend the Paleo Solution or the Primal Blueprint. I think Cordain was still recommending a relatively low-fat diet when he wrote that, and was more concerned about risks in consuming saturated fats.
Really, you should play around with it and see how you feel. If you're a crossfitter, see what happens with your WOD times and PRs. I assume you're recording your efforts so you should already have a base.
Go for this book. He's not quite a crossfitter anymore (heh), but to ignore him as a resource would be downright silly.
http://www.amazon.com/Paleo-Solution-Original-Human-Diet/dp/0982565844/ref=sr_1_1?ie=UTF8&amp;qid=1313095660&amp;sr=8-1
Also, his podcast is excellent. His most recent one had Mark Sisson and Mat LaLonde. It was REALLY good stuff.
Kev, we all try different paths to get us to where we want to go. If this works for you that's great, but for me it wouldn't be sustainable long-term. HcG just seems a little scammy to me, however if you're committed to it, I would throw in some vitamin D too. Breaking 500 is a great first step (it is nice to see the numbers drop!). I do worry that you're not getting enough real food with this diet.
I started well above where you are now so I know where you're coming from in wanting to get it done with (I still don't like to tell others how bad I got). I've tried most of the diets and fads out there, but what finally turned me around was reading Tim Ferris' 4hr body, Gary Taubes' Good Calories, Bad Calories, Rob Wolff's Paleo Solution, Loren Cordain's Paleo Diet and Mark Sisson's Primal Blueprint. I've culled what works for me from these and have been eating pretty much Paleo/Keto since November. I've dropped over 50lbs since then at about 2000-2200 cals day. I know it's not biggest loser territory, but slow and steady wins the race. Most of all, it's something I can live with long term. So far my only exercise has been walking and some stationary bike.
What made the change easier for me was I found a lifestyle rather than a diet to follow. That's not to say I haven't had the occasional setbacks (god I miss pizza and beer), but I'm getting there and you will too. Best of luck on your quest...
tl/dr - Plan's not for me, don't be afraid to try something else. Knock em dead kid!
Why not get one of the many books on Paleo and read up on it so you know what is "good to eat".
Once you get a handle on your situation just make sure you have plenty of grub available to you so you won't cave to your cravings. Also, your cravings will subside pretty quickly if you start eating "right".
Follow the doctor's advice.
If he wants to try a dietary approach, there are a bunch of different options, many different books. He will have to try different things to figure out what works best for him. If he's really determined, with some luck something will work for him.
Life Without Bread is a low-carb approach.
Breaking the Vicious Cycle works for some.
Inflammatory Bowel Disease by Hunter may be useful; haven't read it yet myself.
I think Cordain's Paleo diet book addresses autoimmune disease. I liked his approach.
Robb Wolf's Paleo book is only slightly different, and also addresses autoimmune disease.
No one diet works for everyone. Some people never find specific dietary guidelines that work. Many people can identify foods that are particularly problematic, and finding these may start with a particularly monotonous diet, followed by adding in individual food items to determine tolerance. I think Hunter's book goes that route, but I'm uncertain.
Things that work for some: extremes, such as vegan/extreme vegetarian, or total carnivore. Highly recommended: fermented foods. Avoid sugar.
I have never read a reddit post this long before, or all the comments. You write very well.
I'll start with the budet issue. I do try to be as frugal as possible as well, but can 'afford' most of the food and to by expensive organic stuff sometimes too. I would make lean ground beef a staple. I would take the time to seek out a butcher or farmer so you know where the meat is coming from, and can usually get it at big box store prices. Where I live that is ~$3 per lb. I would also get some beef liver. This is actually one of the most nutrient dense source of food you can eat. One way to work it into your food with it being palatable is to mix it in with the ground beef. I also eat a ton of bacon. You should be able to get it for pretty cheap as well.
For eggs it was mentioned already but eat the yokes, Tim even says that hidden in the Testosteron chapter. I would again try to find a farmer that you can get pastured eggs for cheap.
For veggies I find that frozen is usually more expensive. Buy fresh whatever is on sale and paying attention to all the grocery store flyers is important. Again finding farms and farmers markets too. Some communities have Community Supported Agriculture (CSA) where you can put in some time working on the garden in exchange for some of the produce, I would look into that.
Also if you google for "paleo budget shopping list" or things like that there are a lot of resources. SCD comes from the same foundation as Paleo (listen to Tim on Robb Wolfs Podcast from Dec 2010 for more info).
It seems like you may not have a lot of financial resource but do have quite a bit of time. I would use that time to learn as much as possible about nutrition, for both physical health and mental health. Tim's book is a great starting point but it doesn't quite fill in a lot of the gaps. There are a lot of false info in conventional nutrition info and he didn't quite debunk them all enough. You can get books for free at your local library, hopefully it is a decent library. If not there are other ways to find them and most of these people have great websites and blogs as well.
There are also some small 4 HB specific blogs. hisc1ay has a good one http://www.findingmyfitness.com. Mine is at http://www.myfourhourbodydiary.com/. Luke at http://4hourbodycouple.com and http://4hourbodyzone.com by Brian and http://www.4hourlife.com/ by Stephen.
Also the http://www.4hbtalk.com forum is quite active and has a lot of helpful people.
To address some of the other specific things you asked about. The eggs I already mentioned I wrote about it a while ago if you want more detailed info http://www.myfourhourbodydiary.com/2012/02/05/the-big-fat-missing-chapter/.
I personally don't think beans are the best choice for you give your history of thyroid issues. I would definitely stay away from peanuts, I know you didn't mention them but they are a legume, and the protein lectin in them can not be digested. This is why so allergies to them can be so sever in some people. I can see how your thyroid issues may have disappeared when you started eating more. Fasting that much and eating that little would cause a huge stress on you adrenals and your cortisol would be through the roof.
I think roots and tubers like sweet potatoes, yam, taro, carrots, squash and other starchy veggies (potatoes might be ok for you too, they have a higher glycemic index but if you are eating them with fat an protein the glycemic load should be low) would be a safer choice for you. They have a glycemic index of ~37 which is pretty low and have very few inflammatory proteins.
I also would try to limit starchy foods to 1-2 meals a day not all 3. A high fat and protein breakfast will keep you satiated for a long time and provide a ton of nutrition. Here is a good example although I would avoid the fruit until you are at your goal weight http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/270/The_Meat_and_Nut_Breakfast.aspx
I also recommend to people to try a gluten free cheat day. It worked wonders for me and most people that try seem to feel much better and lose fat much faster as well. I try and recommend to eat as much fruit as possible on cheat day. Helps build up that store of liver glycogen and help with any sweet tooth issues.
For exercise looks pretty good what you are doing, especially since you are noticing a difference so fast. When you start to plateau or get bored of those exercises adding in some stuff from the kiwi workout would be good, and other KB stuff like cleans and snatches if you feel comfortable doing them. Learning the more advanced stuff too is fun, like turkish getups, on legged deadlifts etc. Also I highly recommend pullups, you can usually find a bar at your local park to do them. Being that we sit a lot we generally have a weak back and pulling muscles.
As for the amount of weight lost you are doing very good. I think 10 lbs a month is around average maybe a bit over average. I think it would really benefit you to make some non scale goals (NSV or non scale victories as they like to say in /r/loseit) see this post for ideas http://whole9life.com/2012/08/new-health-scale/
The scale is a really shitty way to measure body composition and health.
Some longer term goals and maybe some performance goals I think would really help you out as well. 'Dieting to lose x amount of weight' is never successful. Tim states in the book many time it is a lifestyle change. You want to look good, and being healthy is the best way to accomplish that. My goal from the start was to lead a healthy lifestyle to set an example for my son and any future kids I have, I have been at it for 18 months now and will never go back. There have been set back, ups and downs along the way, but when your goal is long term and you are looking way down the road, having some cake at a birthday isn't that big of a deal.
I also get a ton of help from my S/O and I highly suggest everyone get by in and help from the people around them. They don't have to be as passionate about it as you are but as long as they are board and have some sort of health related goals it makes a huge difference.
Good Luck, feel free to contact me directly.
From Robb Wolf's Paleo Solution:
>Quinoa is botanically not a grain, but because it has evolved in a similar biological niche, Quinoa has similar properties to grains, including chemical defense systems that irritate the gut. In the case of Quinoa, it contains soap-like molecules called saponins. Unlike gluten, which attaches to a carrier molecule in the intestines, saponins simply punch holes in the membranes of the microvilli cells. Yes, that's bad.
I don't have kids myself but this book by Dr Noakes might be interesting for you :-)
https://www.amazon.com/Super-Food-Superchildren-Delicious-low-sugar/dp/1472137264
My gut feeling would be to feed children low carbish and to teach them about sugar but to be cautious with full-force strict keto.
Mega congrats.
Not sure about while your pregnant, but lots of info out there for the benefits of keeping your child lchf when growing up.
Tim Noakes has a popular book on it
https://www.amazon.co.uk/d/cka/Super-Food-Superchildren-Delicious-low-sugar-children-toddlers/1472137264/ref=sr_1_2?s=books&amp;ie=UTF8&amp;qid=1479125456&amp;sr=1-2
If you are worried, get one of these blood sugar testers. They are pretty cheap - the companies make money off the diabetics from overly expensive strips (think: razor blades or ink-jet printer business model).
Insulin sensitivity is the cells ability to react to insulin. Insulin reaches the cell and the cell reacts by letting glucose enter the cell. When this is inhibited (by fat in the cell), the cell becomes insulin-resistant. So the glucose stays in your blood because it can't get into the cells. Your pancreas releases more and more insulin to make cells react. As this progresses, you go from normal to pre-diabetic to diabetic. Your morning insulin level keeps rising above 100 mg/dl (pre-diabetic) and then above 120 (diabetic) and your blood sugar goes very high after a high-carb meal (1h and 2h after the meal are usually tested).
There's a video by Barnard that I linked to who has a vegan diet to restore insulin sensitivity. He has a book on the subject.
Program for Reversing Diabetes
Dr. Neal Barnard Video
Dr. Barnard's Book
I recommend googling "keto nut cheese" there's heaps of recipes and you could replace any cheese in your diet with that. There's also coconut cream that can replace heavy whipping cream, and coconut based yogurt. Of course these things taste like coconut which a lot of people don't like.
I did a bit of googling for you to see what I could find to help.
I found a couple of dairy free keto guides:
https://www.ruled.me/guide-dairy-free-ketogenic-diet/
https://www.dietdoctor.com/low-carb/recipes/dairy-free
And I found a couple of dairy free recipe lists (some of this stuff looks super yummy!):
https://thenourishedcaveman.com/15-dairy-free-keto-lunches-15-minutes/
http://ditchthewheat.com/25-dairy-free-ketogenic-recipes/
I found a couple of dairy free keto menu plans:
https://www.mypcoskitchen.com/21-day-keto-paleo-pcos-meal-plan/
https://www.ibreatheimhungry.com/week-ten-7-day-keto-low-carb-menu-plan/
I even found a dairy free keto recipe book:
https://www.amazon.com/Easy-Dairy-Free-Ketogenic-Recipes-Favorites/dp/162860266X
Also many keto recipe blogs will have tags or search options that will have dairy free categories. Hopefully some of this stuff helps. Don't forget that you did this once before and even though life got back on top of you it's okay! All you have to do is start. :)
Not dairy free myself, but picked this up at Costco anyway cuz Maria's food is awesome.
https://www.amazon.com/gp/aw/d/162860266X/ref=mp_s_a_1_3?ie=UTF8&amp;qid=1523500025&amp;sr=8-3&amp;pi=AC_SX236_SY340_FMwebp_QL65&amp;keywords=maria+emmerich
Have you read this book yet?
I actually just finished reading the first half of this book[1] (the second half are recipes.) This book was written by a Type 1 diabetic who originally was an engineer. His wife, a doctor, purchased one of the first blood glucose monitors only available to doctors at the time. He used it to develop the diet laid out in that book (and a much more comprehensive book about diabetes management all together.[2]) He eventually went and got a medical degree so his findings could be given some weight.
His plan is effectively 30g of carbs a day, split 6-12-12 (breakfast, lunch, dinner). He goes into all the "stealth" sugars in food and how to avoid them, along with some specific products he mentions that he's found useful personally. The over arching idea is the Law of Small Numbers, meaning the fewer carbs you eat, the less it affects your body. More importantly, the less insulin's variable effectiveness impacts your blood sugar levels.
I personally am seeing positive weight and glucose level changes in my life because I follow a low carb diet as outlined in his book.
[1]http://www.amazon.com/gp/product/B000SEHPTC
[2]http://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving-ebook/dp/B004QZ9PC4
Dr. Richard K. Bernstein's Diabetes Solution I bought this initially because I wanted to read the chapter about digestive problems, of which I had a lot. Subsequently, I realized that I had diabetes, according to his definition which, sensibly, is much different than that of the American Diabetes Association.
Ignatius Brady. What is Fat For? Re-thinking Obesity Science. Alright, this is not a "pro-keto" book, so I guess it can't be on the list. But I heard about if from Michael Eades's review on his blog. The author Brady, like Eades before he retired, has a medical practice specializing in weight loss. Patients don't visit him until they've failed to lose weight repeatedly on their own. He keeps up with the science but he also knows that, no matter what the science says, if patients can't comply with a regimen, it's not very good. He has read Good Calories, Bad Calories and takes it seriously. He agrees that keto outperforms low fat but he ultimately rejects it because he has found that it creates too many noncompliance problems (I think Jason Fung might have a similar conclusion, please correct me if I am wrong). This book turned me on to the Protein Leverage Hypothesis, which blew my mind because of its scope and explanatory power.
Its called The Fat Fast Cookbook: http://www.amazon.com/Fat-Fast-Cookbook-Recipes-ebook/dp/B00BGGBE20 Highly recommended.
I'd also check out The Bulletproof Executive here: http://www.bulletproofexec.com/start-the-bulletproof-diet/
He has an interesting take on the fat fast where you drink/eat nothing but coffee with MCT and butter in it for a few days.
Tracking App: I'm an MFP devotee. I tried and life Lifesum and now that MFP has a lot of features locked by premium I would genuinely consider it, before most stuff paid for on Lifesum was already free of MFP. If you want to see more in detail how they compare I actually analysed the two last year on this post. I have a streak of 811 days on MFP and my diary is open to friends if you want to add me: arcadia1983
Meal Plans: I try to plan in advance given the fresh food that needs to be used in my pantry, I try and keep track of expiry dates and freeze meat. Sometimes I even cook the day before but not any more than that since I have still control issues as I still have bouts of bulimia when stressed, and who isn't really?
A website that I found amazing though is [EatThisMuch.com] (http://www.eatthismuch.com/a/AlishaAhmed). This is the most useful tool since MyFitnessPal. Given how many calories you want to consume (or if you don’t know, don’t worry, with a couple infos about height, weight and goal, the website will tell you) and the kind of diet you follow (including Keto) it gives you 3 meals (or more, or less, depends on your preference) to stay within your macros and calories for the day!
Kitchen Tools: before keto I had only a microwave. Now things are extremely different of course
Cookbooks: I very much prefer collecting and adapting recipes from the web on pinterest (I have a specific Keto board if you'd like to take a look https://www.pinterest.com/gingerketo/low-carb-keto-lchf-recipes/) but the one book I actually bought from the beginning and always go back taking a look at is the Fat Fast Cookbook by Dana Carpenter which I discovered a few months after beginning keto when I was advised to try a fat fast: she has recipes and meal plans considering calories and nutritional values as well so makes it possible to make controlled portions instead of meal. Plus personally I am one of those that with 85%+ fat works at her best for weight loss
I made creamed spinach with frozen spinach and Boursin cheese, pepperoni chips with whipped cream or Boursin, cream cheese, and some recipes from the fat fast e-book.
Maybe give her this book as a gift?
It's good for Type 1 and Type 2 diabetics.
I would suggest picking up the book The Diabetes Solution by Richard Bertstein. He is an MD and type 1 diabetic that practices and promotes very low carb diets. http://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699/ref=asap_bc?ie=UTF8
Type 1 is definitely a shock. I got diagnosed when I was 19. No DKA fortunately, but my HbA1c was 9%. I don't know what caused it, can be a lot of things. I suppose I won't ever get to know that. I can be something as little as a virus that made your immune system go haywire. Even something that has been dormant for years can cause your immune system to fail when it stops being dormant.
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I remember feeling lost in the beginning as well. Going to do groceries and just thinking; I can't eat anything.
Over time I came to realise actually a lot is possible, you just have to actively be a pancreas on the side. I've seen this tip from others already, but I'll repeat: get a CGM or FGM (continuous / flash glucose monitor). This helps you be a pancreas(: CGM is probably nicer, as it provides warnings when your BG is acting up, but already having an FGM provides you with more comfort, since you can check you BG just with your smartphone with NFC.
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As to weed, definitely possible (I live in the Netherlands). Though I would wait until you've got a better grip on your BG. Alcohol is also possible, but again, I'd wait until you know better how your body responds. Sometimes you just feel like drinking a few beers. CGM/FGM helps you more easily keep an eye on your BG. And I'll admit, sometimes I have a few too many, have my BG shoot up to 20-25 mmol/L (360 - 450 mg/dl). Yeah that's not good long term, but if you have Type 1 you are still a human being. If you're at those levels once in a while, you'll be fine. The thing is to find what works for you and how strict you want to be for yourself.
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As a snack; I like 90% chocolate with peanut butter. Check to make sure there's no added sugar in the PB though. I recommend not starting with 90%, but working your way up. Start with something in the 70 range, from there to 80, then 85 and then finally 90. Otherwise it might be a bit too much, haha.
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About half a year ago, I read this book: https://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699
Basic premise: small quantities of carbohydrates in, means smaller fluctuations in your blood sugar levels. Might be a bit too much in the beginning, but it might give you some structure if you are looking for it.
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Anyway, I think I speak for everyone when I say, you're not alone. We've all had ups and downs, but kicking its ass is definitely doable.
Life will get easier and routine will eventually become second nature. Also I would push your doctor to prescribe a continuous glucose monitor asap as they make managing T1 diabetes so much easier as it gives you your blood sugar and a graph of the trend every 5 minutes.
A couple books that are good resources:
https://www.amazon.com/Think-Like-Pancreas-Practical-Insulin-Completely/dp/0738215147
https://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699/ref=pd_lpo_sbs_14_t_1?_encoding=UTF8&amp;psc=1&amp;refRID=G1ZBQ2CDMBY71R49W5CN
SECTION | CONTENT
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Title | Session 38. Protein Does Not Cause Kidney Disease, High BGL Does-Dr. Bernstein's Diabetes Univ..
Description | In Session 38 of Diabetes University, Dr. Bernstein discusses the widespread myth that protein causes kidney disease. Dr. Bernstein's book is available at www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699/ This video was produced and edited by Dr. RD Dikeman and David Dikeman of TYPEONEGRIT. For more on Dr. Bernstein's book, Diabetes Solution, go to http://www.diabetes-book.com/ Every month Dr. Bernstein hosts a free teleseminar via http://www.askdrbernstein.net/ where y...
Length | 0:15:22
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Thomas Seyfried, Cancer as a Metabolic Disease: On the Origin, Management, and Prevention of Cancer
(That is a textbook, but this next one is written by an investigative journalist):
Travis Christofferson, Tripping over the Truth: How the Metabolic Theory of Cancer Is Overturning One of Medicine's Most Entrenched Paradigms
If you really wanna geek out you can also find and look into the actual cancer genome project results once you have access to it.
If you don't like Atkins and if you're gonna use a variant of the "everything in moderation" argument you're not gonna like what these people have to say about how to treat cancer (but you do have the right attitude to pass medical school: you're repeating conventional wisdom talking points so you won't piss off your professors. Just don't go all Robb Wolf on us; he was about to get a medical license but then decided to go into biochemistry instead after being disillusioned with the medical industry).
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" You say that medicine is not intellectual, and you are wrong. " What I mean is that it is not a minimum requirement to be a doctor, and most doctors are time-starved, so they're not gonna be looking too hard at the data that's being presented to them by medical researchers. Example Seriously if you think being a doctor will be like living the life of an intellectual you will be very disappointed.
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Michael Eades mentioned in another blog post about how he just had to accept that his colleagues were used to having such low standards for what was an acceptable fasting blood glucose level in diabetic patients that their patients would end up as leg/foot amputees and blind from the mildly but constantly elevated blood glucose levels, while he himself didn't have this problem with his patients (because he actually knew what he was doing). The fact that his colleagues might learn something from him never occurred to his colleagues. This is what I mean when I say being a doctor is not an intellectual job. He takes an intellectual approach to the job but his colleagues don't; yet they are still allowed to practice medicine. In fact you are literally defending the mindset that his colleagues have in these posts, you just don't know it yet (and hopefully this will change but if it does, expect some people to hate you)
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By the way you might as well check out this book by what might very well be the oldest living type 1 diabetic. The author was well on his way to dying from diabetes when he figured it out with the help of his physician wife who had access to a glycometer (back then patients weren't allowed to monitor their blood glucose so only a doctor could buy a glucometer). He tried to tell others about how he recovered from certain death but nobody listened so he switched careers and became a doctor. Unfortunately he's also considered a quack by the mainstream because he promotes low carb, which, like I said before, is politically incorrect.
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Also, Terry Wahls - a medical researcher who got MS, got put in a wheelchair and managed to heal herself enough to no longer need it. Seriosuly. She's also somebody that got labelled a quack and they tried to tell her she "didn't have MS after all" because until her nobody ever reversed MS symptoms (therefore, if she did do it, it must mean she didn't really have it). But unlike Dr. Richard K. Bernstein the label of quack isn't quite sticking to her; she's becoming popular in MS circles as more ppl w/ MS try out her protocol and it worked. And lucky for us she's a medical researcher; last time I checked she's going to be doing some research on her modified paleo / low carb diet
Lots of type 1s keep their a1c in the 4's and 5's. After keeping mine around 6.5-7.0 I started developing minor complications and now I'm in the 5's and inching downwards. Here's a guide.. hope it helps! http://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699/ref=sr_1_1?ie=UTF8&amp;qid=1450747291&amp;sr=8-1&amp;keywords=dr+bernstein
IMO, the best book I've read about T1 was Dr. Bernstein's book. Some people get pissed about it because it's kind of 'controversial', BUT, my 5.7-6.3 A1c's would argue that it works.
Reading it and hearing how strict he recommends can seem daunting, but, I'm not that strict; I just try my best. Some days that's not so good, but most days...
I know keto is kind of a fad right now, but I've been doing it for years before it was, and can say that its really the ideal diet for diabetics in my mind. It'll attack two of the issues you mentioned, weight loss and blood sugar control. If you're interested in more research, you call look up Dr. Richard Berenstein's book on the matter. He was basically advocating for diabetics to eat keto (though it wasn't called that at the time) back in 1997 when the book was published. Dude is a T1D who's in his 80's with no complications, so i think that says a lot.
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The short version is that if you eat less carbs, you'll need to take less insulin, so your blood sugar will even out. Less highs and lows. Regarding weightloss, if you're eating more fat instead of carbs, it fills you up quicker so you end up eating less calories without even realizing it. Speaking personally, I've lost 80lbs doing keto and kept my A1c in the low 6's.
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The only advice I'll give without going too far down the rabbit hole, is that if you decide to try it, to at least stick with it for a month before you decide it isn't for you. It takes your body a little time to adjust to the changes. That and don't buy into all the keto "supplements". They are all absolute bullshit. Just do your own research, eat your meat and green veggies (and lots of cheese), and you'll be fine.
If you haven't already, read this
It looks like this would be a helpful book/resource for OP:
http://www.amazon.com/gp/product/0316182699/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&amp;tag=asw07-20&amp;linkCode=as2&amp;camp=1789&amp;creative=9325&amp;creativeASIN=0316182699
Perhaps your father would listen if it's in a book coming from a doctor with diabetes himself? My father's doctor gave him this book by Dr. Bernstein - he became a doctor because all the things his doctors were advising him to do for his diabetes were killing him. It's totally compatible with keto as he uses low-carbohydrates:
https://www.amazon.com/Diabetes-Diet-Bernsteins-Low-Carbohydrate-Solution/dp/0316737844
Also, Dr Theodore Nieman in Seattle who explains how our body burns fat, protein, and sugar and how some of his patients have cured their diabetes by reducing sugar.
http://www.burnfatnotsugar.com/diet-2.0-explained.html
Dr. Nieman's website has links to other doctors with similar information.
Yeah, there's a lot of very surprising stuff I've learned recently, mostly from this book: The Diabetes Diet. The title sounds a little phony, like any other diet book, but the information is eye opening. The author is Dr. Richard Bernstein, who also wrote The Diabetes Solution, which I have yet to read.
There's a lot of BS my former doctors have told me (I was diagnosed at age 10). For instance, I was told when diagnosed to switch to skim milk. But, apparently skim milk contains the most lactose of any milk. Whole milk, or heavy cream, is the better choice. I was told all my life just to eat normally and avoid high fat and super sweet foods. But the key is limiting carbohydrate intake. So, if I were presented with a porterhouse and a bowl of grapes, the better choice for the diabetic is the steak. Even "healthy" carbs like fruits and some vegetables and grains should be avoided. It makes sense. Not sure why it took me so long to find out.
Edit: And congrats to your friend for deciding to become an M.D. The more diabetic docs the better.
Edit2: Forgot to mention that best artificial sweetener for diabetics (instead of a natural one like stevia) is probably saccharin. You can get it in tablet form without any additives. Good stuff.
I'm sending you a copy
http://www.amazon.com/Diabetes-For-Dummies-Alan-Rubin/dp/0470270861/ref=pd_sim_sbs_b_2
Hey Fitness96,
I remember being 17 years old and wanting to lose a substantial amount of weight, I just wanted to be like everyone else my age. Sadly, genetics play a significant factor in how our bodies process different macronutrients (fats, protein, and carbs), and it sounds like you got the short end of the genetic stick (just as I did). The bad news is that you can’t just eat whatever you want and look fit (past the age of 30 almost no one can, the American obesity rate is proof of that), the good news is that you’re not destined to be overweight.
I’ve made so many mistakes over the years, I literally yo-yo dieted for 12 years before finally losing and keeping off 40 lbs of fat after I found the RIGHT diet and the RIGHT exercise.
I remember running for miles and miles, then trying to restrict my calories to lose weight, only to become starving and binge eat followed by feeling exhausted and sleeping for days.
No matter who you ask, you’re going to get a different opinion, but based on my experience (and mistakes) these are some general rules of thumb to follow (disclaimer: I am not a doctor, the suggestions below are based solely off of my personal experience).
At the bottom of the post I provide resources for you to read, best of luck to you and shoot me a message if you have any questions / need some help!
RESOURCES
Book – The Four Hour Body by Tim Ferriss – http://www.amazon.com/The-4-Hour-Body-Incredible-Superhuman/dp/030746363X
Book – The Paleo Solution by Robb Wolf – http://www.amazon.com/Paleo-Solution-Original-Human-Diet/dp/0982565844/ref=la_B003Z4MQVY_1_1?s=books&amp;ie=UTF8&amp;qid=1406053434&amp;sr=1-1
Blog – Ben Greenfield – http://www.bengreenfieldfitness.com/
Blog – Mark Sisson – http://www.marksdailyapple.com/
http://stronglifts.com/5x5/
Bench Press (proper form) – https://www.youtube.com/watch?v=UaOwz6DNdjw
Deadlift (proper form) – https://www.youtube.com/watch?v=U1H1VG9Uh50
Squats (proper form) – https://www.youtube.com/watch?v=bDPy_i_Wbuo
http://www.iwillteachyoutoberich.com/blog/
Best of luck to you, and feel free to shoot me a message with any questions!
My recommendation would be that you read this book by Robb Wolf to better understand the whys of paleo. To address your second question... You should jump right in with a 30 day strict paleo diet to get yourself over the hurdles of cravings/dependence. It will be hard and you will be mean for up to two weeks, but trust that its for the greater good. When you are no longer dependent upon sugar/grains you will feel in control. The way I like to look at it... if you were addicted to heroin and trying to quit would keep doing heroin a couple days out the week? I know... an extreme example, but you get the idea.
http://www.amazon.com/Primal-Blueprint-21-Day-Total-Transformation/dp/0982207778/ref=sr_1_1?ie=UTF8&amp;qid=1320463206&amp;sr=8-1
http://www.amazon.com/Paleo-Solution-Original-Human-Diet/dp/0982565844/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1320463224&amp;sr=1-1
http://whole9life.com/category/whole-30/
The Paleo Solution, by Robb Wolff
http://www.amazon.com/Paleo-Solution-Original-Human-Diet/dp/0982565844
You sound like a sugar addict and a prime candidate for low-carb dieting.
Buy a copy of this. Read it. Do it.
When you've lost the bulk of your weight, buy a copy of this.
These are not affiliate links. I just really believe in both of these books.
http://www.amazon.com/Paleo-Solution-Original-Human-Diet/dp/0982565844
Read it and win.
Sending good thoughts your way, mate.
A couple things:
The Paleo Solution. I heard Robb Wolf on the Joe Rogan Experience Podcast, looked up the paleo lifestyle, bought the book, changed my diet, and have never felt better. Whether you agree with paleo or not, it's better than the standard american diet and my energy and mindset has never been better.
I really like Primal Cravings.
Check out your local library, even my small town library had a couple paleo cookbooks and it was a good way to try before you buy!
This book would make my life so much easier because I would love to lose weight so that I can start taking fertility treatments to have a child with my husband. We have been trying by ourselves for 6 years, and now it is time for a professional. Unfortunately, they did say that I had to lose a little weight before I can start taking the pills.
Thank you so much for the contest!
Sort my priorities
Mate, I've had this for 12 years and spent most mornings in that time reading research papers and discussing it with others.
Here is my blog: Type 2 Diabetes - A Personal Journey
Here is my book: What on Earth Can I Eat?: Food, Type 2 Diabetes and YOU
I will continue to learn until I die, but I'd like you to define "when you have done all the learning you can do and put all the effort into it you can". How much more learning do you reckon I need to put into it to satisfy you?
How much have you put into the study of type 2? Not type 1, but type 2?
Type 2 is incurable, regardless of the claims of quack doctors attempting to sell Vegan books or promote TV shows.
I was just diagnosed a couple of weeks ago, and I've found What on Earth Can I Eat? very helpful. The author subscribes to this subreddit, and he's been very helpful in answering my questions.
Edit: Forgot a of words.
I've just started on a keto (or banting, or Low Carbs High Fat) diet, and I recommend this book if you are interested: https://www.amazon.com/Real-Meal-Revolution-Sustainable-Approach/dp/1472135695/ref=sr_1_1?ie=UTF8&amp;qid=1524301330&amp;sr=8-1&amp;keywords=banting+diet
Definitely aubergines. I use the recipe from this book
The Real Meal Revolution: https://www.amazon.co.uk/dp/1472135695/ref=cm_sw_r_cp_apa_28Fhyb96PBK2M
They soak up the fat really nicely too
Check this:
https://www.amazon.com/Super-Food-Superchildren-Delicious-low-sugar/dp/1472137264
Take a look at the North American Mycological Association and find a club near you!
Also I'd recommend Roger Phillip's book to start out with. I'd also look for a book that was made specifically for your area of the US.
NC rank amatuer here - When I was just getting into it, a couple of mycologists recommended two guides: A Field Guide to Southern Mushrooms and the 1991 ed of Mushrooms of North America by Roger Phillips, which I believe has been superseeded by this book. Alas, the local mushroom club disbanded and the experts moved away before I gained confidence in self-identifying and eating more than canterelles, morels, hen-of-the-woods, sulfur shelf and oyster. And since then, our favorite morel grounds has become a series of soccer fields. But, I still find oysters with some regularity on river walks where I know the terrain and the downed trees. That may be way too basic for you, but do check out FG to Southern Mushrooms.
They are biscuits, look like scones though!! That gave me a great idea!!!!! zomgosh haha =D Going to have to try to make scones using that recipe. It might just work!
Check this cookbook out
A little over but this and this can go well together at $22.63
I've been going approximately vegan for about a month now, on the advice of my doctor who referred me to this book. My cholesterol levels, family history, and fatty liver all suggest I was (and maybe still am) on track for diabetes down the road. I'm curious to see my blood panel in a few months.
When I say "approximately" I mean meat and dairy have been relegated to special occasions, so call it 95% vegan. Whatever, still an improvement over meat twice a day.
Anyway, it's been easier than I thought it would be. It takes some getting used to but not a ton of effort. I like meat and cheese but I don't find myself missing it. I do use a multivitamin (primarily for B12), and protein supplement since I work out 4-6 days a week.
Point is, if the ethical arguments didn't sway me, the health benefits (or more accurately, the tangible threat to my personal health) did. Maybe that makes me selfish, I dunno. Probably.
TL;DR: I'm trying to do the right thing, for the wrong reasons. It's easier than you might think, though sometimes I cheat. You can do it too.
https://www.amazon.com/Neal-Barnards-Program-Reversing-Diabetes/dp/1594868107
Buy this book
https://www.amazon.com/Neal-Barnards-Program-Reversing-Diabetes/dp/1594868107%3FSubscriptionId%3DAKIAILSHYYTFIVPWUY6Q%26tag%3Dduckduckgo-ffab-20%26linkCode%3Dxm2%26camp%3D2025%26creative%3D165953%26creativeASIN%3D1594868107
You need to know far more than a few words. DR Barnard spells it out in his book. Want a quick peek at an understanding put dr neil barnard into a search on youtube.
Want to get serious about curing type 2 diabetes...buy the book and read it at least 3x. Then do what he recommends.
In addition to Joel Fuhrman's End of Diabetes, Neal Barnard also has a good book too.
The Vegetarian Resource Group also has a sample menu for diabetes sufferers:
https://www.vrg.org/journal/vj2003issue2/2003_issue2_diabetes.php
I'm trying to find a copy of this one in particular. I saw that they have information sheets in spanish on their website, but I have not been able to find a copy of the book in spanish.
This is the book btw: https://www.amazon.com/Easy-Dairy-Free-Ketogenic-Recipes-Favorites/dp/162860266X
As I said below, I suggest you keep your head down. However, another great resource for the keto diet is Dr. Bernstein's Diabetes Solution. Dr. Bernstein is a Type 1 diabetic himself, and was diagnosed in the 40's when diabetes treatment was not very good. He practically developed the use of personal glucometers, then went to medical school. He advocates a diet very low in carbohydrate intake, which is what we would call keto or adkins. Here's a link to the book. They have it in Kindle format, too. Good stuff. http://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving-ebook/dp/B004QZ9PC4/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1398747361&amp;sr=1-1&amp;keywords=dr.+bernstein%27s+diabetes+solution
P.S. The reason I found it is because my daughter is a Type 1, and I plan to implement Dr. Bernstein's program with her this summer.
The hot is probably an odd option but there are very safe drinks for diabetics. I'm a believer in Dr Bernstein's recommendation of saccharin as safe and effective.
You might want to take a look at Dr. Bernstein's Diabetes Solution[https://smile.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving-ebook/dp/B004QZ9PC4/ref=sr_1_17?s=books&amp;ie=UTF8&amp;qid=1525570151&amp;sr=1-17&amp;keywords=diabetes]. He's a T1 and has applied strict carb restriction with great success in the management of his diabetes. Originally educated in engineering, Bernstein re-trained as an MD to try and get medical professionals to take him seriously with respect to his approach to tackling diabetes. No small feat as he wasn't a young guy when he entered med school.
http://www.amazon.com/gp/product/B00BGGBE20/ref=oh_aui_d_detailpage_o01_?ie=UTF8&amp;psc=1
Your long day, makes it hard for sure. Don't get discouraged. With the snap shot you have given on what you eat, I'd suggest adding some lower carbs like leafy greens, salads and Paleo veggies, not so much sweet potato. A variety of foods keeps the metabolism fired up long term in my experience on Paleo. This kindle No Sugar Diet book showed me how to do a cool Google hack to quickly check the full stats for each foods carbs, protein and calories etc. It quick and easy. Just Google the words [how much carbs are in banana] (https://www.google.com.au/#q=how+much+carbs+are+in+banana) for example, and you will get full stats pulled from the USDA Nutrient Database. You can do it with just about anything. If you go broad like "how much sugar is in fruit" you will get a drop down box to select which fruit you want to get the stats from. Love using this quick method for watching what I eat.
>Name me a moral concept. Or a few. And why are we assuming that nature is non-moral?
That's the thing, I'm saying that there are no distinctively "moral" properties in nature. Morality, defined as "The extent to which an action is right or wrong," is a useful fiction, based on the conventions and designs of other human beings. When someone says that "rape is morally wrong," what they are saying in effect is that its consequences are undesirable, and should be prohibited as a matter of principle. Once enough people come together and reach a consensus on this point, a new moral is born. But the moral itself does not derive its authority from an objective ground of value, which stands above and beyond the practical interests and agreements of human beings.
I'm far more comfortable with using the terms good or evil, just or unjust, equal or unequal, appropriate or inappropriate, suitable or unsuitable, proportional or disproportional, adaptive or maladaptive, functional or dysfunctional, efficient or inefficient. Note that I'm not talking about good or evil in a theistic or moral sense, I'm speaking in purely functional terms. A "good" thing of a certain kind is one which performs its function well. For instance, the function of a knife is to cut: cutting is that which a knife alone achieves, or achieves better than other objects. It is a distinctive quality of a knife that it cut well or badly. To the extent that an object lacks these traits, it will be evil or bad as a result. In that sense, the words that I use are devoid of subjective valuations, there is no expression of liking or prejudice, rather, I'm using these words to point to objective criteria, and as a result the claims are matters for empirical investigation, not what one or another ideology proclaims is right or wrong.
>Humans feel pain and process emotions in the same way that most mammals do.
I never denied that fact. However, I'd characterize the issue differently. As I said before, it is in the consitution of our species that we eat animal flesh for subsistance. Obviously, I'm not claiming that we require a wholly carniverous diet, only that a large proportion of our food comes from animals. The only implication that follows from this is that nature prescribes that lower animals are the proper prey of human beings, and thus it is fitting, appropriate, or suitable to our species. You are the one introducing a moral claim into this situation. And as I said, your claim is groundless as it appeals to an arbitrary preference of subjective taste. It has no moral authority. You also lack the general consent of others, which would be required to turn this into a principle or norm of conduct. So where does that leave us? I maintain that we have a natural right or entitlement to prey on other creatures for the good of our species. This right follows from the fact that we are proportionally superior, in nearly all respects, as it pertains to fitness, which is the only measure of comparison at issue in the final analysis. If you dispute this claim, kindly explain how it is possible for us to fish out entire oceans, or reduce whole ecosystems to cinders to suit our purposes. The suffering of other animals is indeed an evil, but only for those species so unfortunate to become victims of the human appetite.
Here's a small taste of the contradictory evidence you requested.
Cut the carbohydrates, especially wheat and sugar. Shes doesn't need any. Her belly will disappear within a couple months if you cut those out.
Then read this book: http://www.amazon.com/Paleo-Solution-Original-Human-Diet/dp/0982565844
And never be confused about nutrition again.
120 lbs and 7% - wow, ok.
First thing is to get properly educated before you begin. I started with Robb Wolf's book: The Paleo Solution. Also check out the FAQ here in the sidebar.
Exercise is a given - preferably something high intensity with short intervals. I like the Scientific 7-Minute Workout. No special equipment except for a chair.
Re: diet, I would say the lower-carb you go, the faster it will come off. Once you approach your goal, add in more Paleo-friendly carbs (sweet potatoes, plantains, fruit, etc) in order to maintain.
That being said, in getting to that lower-carb state, you might want to go about that gradually if you've never done it before. If you go super-low carbs, then you should probably take a break from it now and then (say, a couple days every 2-3 weeks have some Paleo-friendly starches)
Last but not least, mind your sleep habits and stress levels.
The Paleo Solution
It is possible preserving your beta cells if you keep your blood sugar normal. Dr. Bernstein's Diabetes Solution: The Complete Guide to Achieving Normal Blood Sugars
Keto diet, switch your fuel source to fat. It will take time but you will also need less insulin. Less carbs, less insulin.
Read Dr. Bernstein's book, I highly recommend it. He is T1, in his mid 80's and very fit. This guy is in great shape, lifts weights etc.
Info http://www.diabetes-book.com/
For sale on Amazon, buy it used to save a few dollars. https://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699
Youtube Channel https://www.youtube.com/channel/UCuJ11OJynsvHMsN48LG18Ag/videos
I do everyday of my life. Excess fat and oil consumption causes diabetes, NOT excess sugars/starches as conventional wisdom states. Check out this book if you'd like to know more. https://www.amazon.com/Neal-Barnards-Program-Reversing-Diabetes/dp/1594868107
A low fat, high carb diet can reverse diabetes.
So, I’m a physician and everything I said is true. Here’s a good podcast to start with. Also, I’d encourage you to read Dr Bernstein’s book.. Control is not just about A1C average but we now recognize that the very large peaks (excursions) are the more dangerous component.