Dieting for pre diabetic

Hello All,

I've been struggling with weight for years, and now that I'm 50 and my metabolism is slowing I'm having a hell of a time shedding weight. I'm 6' 275# and am desperately trying to get down to 225. Recently found out I'm pre-diabetic, so that's just adding to the stress to get the weight off. Getting the diet part down (or even just close) has always been the biggest obstacle for me. Naturally I have to watch the carb intake but many of the diets I read about here include oatmeal and other simple carbs. What should my daily carb limit be? And what's a good target for total calories? I need a simple approach here, as anything that gets too complicated become a PITA and I give up after a while. TIA.

heres a simple solution . EARN YOUR CARBS . What that means is don't consume carbs until you've completed an intense workout. that workout will earn you your carbs to eat. if you skip the gym on Monday, guess what, you don't get any carbs on Monday. AND don't cheat and have carbs ahead of time thinking your are going to make it to the gym, only have the carbs AFTER you've hit the gym (this will greatly increase you insulin sensitivity as well).

Believe me I could get super fancy and technical on you with this diet stuff (its my job) . but the above is a super simple way to get started.

What do you eat during a normal day now? If you could write that down and post it here that would be helpful. Do not skip anything, if you bite it write it!

Bfast is a 3 egg omelette with ham & mushroom, coffee w/cream & sugar. Lunch is typically a grilled chicken salad, or sometimes a boiled chicken breast or two with veggies. Dinner varies, but I try to go with a protein and veg. It's occurred to me my cal intake is too low. I've been told I should be shooting for 2300cal daily, but I keep defaulting to eating less just out of habit.

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Originally Posted by kingfish

Bfast is a 3 egg omelette with ham & mushroom, coffee w/cream & sugar. Lunch is typically a grilled chicken salad, or sometimes a boiled chicken breast or two with veggies. Dinner varies, but I try to go with a protein and veg. It's occurred to me my cal intake is too low. I've been told I should be shooting for 2300cal daily, but I keep defaulting to eating less just out of habit.

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if you want to make some changes you need to first figure out where the changes need to come from

this is a good start but use my fitness pal app to plug this in to see what you are actually consuming in a day. and don't forget to add in all of your condiments as well as they are not free! ha!

you say you shoot for 2300 cals a day but by the above, no way you are getting close to that, unless you are not counting everything.

Would recommend watching this

https://www.youtube.com/watch?v=eDfgulV_F6o

He controls his diabetes with the aid of Ketogenic Diet and he is a student of Dr. Dom D'agastino. The two of them are quite strong in the gym and they have a no nonsense approach to food + supplements.

Keto explained with Dom here:

https://www.youtube.com/watch?v=keSoSyu9m7c

If you are interested in committing to a Ketogenic nutrition program after watching either/both videos I can help you out - The first two times I tried to do Keto I failed miserably because I took the completely wrong approach. You could say 3rd times the charm and it's been an incredible diet experience.

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Originally Posted by GearHeaded

heres a simple solution . EARN YOUR CARBS . What that means is don't consume carbs until you've completed an intense workout. that workout will earn you your carbs to eat. if you skip the gym on Monday, guess what, you don't get any carbs on Monday. AND don't cheat and have carbs ahead of time thinking your are going to make it to the gym, only have the carbs AFTER you've hit the gym (this will greatly increase you insulin sensitivity as well).

Believe me I could get super fancy and technical on you with this diet stuff (its my job) . but the above is a super simple way to get started.

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This^^.

I appreciate the added stress will not be helping, but it is prediabetes and therefore reversible... So I guess the question is how bad do you want it?

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Originally Posted by Windex

If you are interested in committing to a Ketogenic nutrition program after watching either/both videos I can help you out - The first two times I tried to do Keto I failed miserably because I took the completely wrong approach. You could say 3rd times the charm and it's been an incredible diet experience.

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What tripped you up the 1st two times?

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Originally Posted by kingfish

What tripped you up the 1st two times?

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Missed your post sorry on late reply.

First time I tried to do a 180 and flip my diet overnight.

Second time I ran too much protein and couldn't stay into Ketosis, I had a roughly a 50/50 macro split of Protein/Fat with some trace carbs. More than likely my body was using gluconeogensis on the proteins.

This time I spent multiple weeks slowly reducing carbs rather than trying to go from tons of carbs to almost 0 overnight. I inverses the amount of fat increase. I very slowly reduced protein as well. On top of that, once slowly adjusting my macros, I ran Ephedrine+Caffeine in the morning to compensate for some of the initial energy loss. Finally I was more mindful of food selection and paid closer attention to micronutrition. I also added in BCAAs