Best way to go low carb?

[Danaboydbarr]

I see a lot of you on here are low carb eaters.  I am glucose intolerant and on the verge of Type 2 diabetes so really need to go low carb but I'm having a hard time getting started.  Is it best to go cold turkey, make lower carb substitutions, or just gradually give them up?  I had no idea how carb heavy my diet was until now.  Also, any tips for on-the-go breakfasts and lunches that are low carb?

[USAF-Larry · Accepted solution]

When I was diagnosed as Type 2 Diabetes, @Danaboydbarr, my Internal Medicine doctor impressed on me the importance of using the Glycemic Index (GI) rather than going low carb - the lower the GI of a food, the less it affects blood glucose levels. The doctor told me to first eliminate all "white foods", such a white bread, white potatoes, white rice, etc., and then focus on low GI foods.  After many years of focusing on this diet and increasing exercise, I am no longer Type 2 diabetic, but pre-diabetic - a great accomplishment for me!

The American Diabetes Association has a great page on the Glycemic Index and Diabetes, which you can read Here.

[Danaboydbarr]

Thanks @USAF-Larry. That's helpful advice. I'll b sure to check out the website.

[AuroraKat]

@Danaboydbarr In addition to what @USAF-Larry said, I also recommend checking out this article on glycemic load - Glycemic Load - it expands on the topic of glycemic index. 

As for low carb, there's really no one size fits all recommendations. Some people find it easier to just go cold turkey, some people need a more gradual transition. Your doctor and/or nutritionist will be the best source of information to get you started based on your specific needs. Good luck!

[SunsetRunner]

When I went low-carb I went cold turkey. Suffered through a bit of the "keto flu" which lasted a few days. Reading up on it afterwards I suspect I didn't drink enough. If you decide to go low carb be prepared to drink A LOT of water. During the first couple of weeks as I was adjusting to it I was easily drinking 2L or more a day.

Most days I don't eat breakfast, when I do 2 eggs fried in butter, 2-3 strips of bacon, coffee with cream.

[A_Lurker]

@Danaboydbarr - if you don't mind, can I ask if you have weight to lose?  A 20% reduction in body weight* took my A1C levels from diabetic to normal.  Originally they had prescribed pills to keep slightly elevated blood sugar down, but the weight loss made the difference.  I basically decided to stop taking the medication and work on my weight.  I eat around 40% carbs, 40% fat, and 20% protein.  I sometimes try and adjust them, but they naturally fall in that range. 

If you don't have a weight issue then I would look at the suggestions about the glycemic index that others have given.

*ETA: I've seen it said that as little as a 10% body weight reduction can achieve the same results.

[fitjannow · Accepted solution]

I have lost a lot of weight on a low carb diet. 28 kilos.  I found it was a case of cold turkey for me as any refined carbs seem to be addictive and i would slowly increase the carbs and the weight would go back on fast!