This is something I never thought I'd have to ask for advice. A little background, I am 105 lbs, 5'4''. I eat about 2 times a day, plenty of fruit and vegetables. And cannot live without bread (french and crispy hmmm). I have had plenty of health problems, some still ongoing etc, but I just got hit with a major shocker: I am pre-diabetic.My doctor used the word 'onset of diabetes.' My doctor is Chinese, I am foreign-born, maybe we misunderstood each other, But I did hear him clearly that I am most likely going to become diabetic, and I need to go on a 1800 cal a day. He gave me 5 pages of things explained what is how many calories. But I am so lost. I have never been on a diet. I eat what I eat. I don't have a huge appetite. Last few months I have developed a sweet tooth and I started drinking like crazy, cup after cup of water. Never thought that meant anything. I have never drank much water or been into sweets.
Edit: Good question, first poster. He said to lose weight. He said normal for my age (35) is 2500 cal a day. He wants me to go on 1800.
How do I diet? Where do I start? I don't understand the counting of calories. I called the doctors office a few days after diagnosis and talked to the nurse. I told her what I was struggling with and she suggested I join weight watchers if I don't know how to count calories. I never thought I'd have to consider weight watchers :(. So for a week now I have been eating salad 2 times a day. I am having nightmares with lettuce chasing me. :(
How do women go on a diet? Is there an online tool I can use to help me eat something other than salad? If I am experiencing onset of diabetes can that be reversed?
My neighbor suggested taking fish oil with Vit D3, but I have high cholesterol too. Would fish oil be bad for me?
I won't call my doctor back but I have scheduled to see my general doctor (my chinese doctor is my endocrinologist). I will see my general doctor next week and I will ask her my questions. In meantime I wanted to ask you moms. Is there an easy way to diet? Will ever eat bread again?
Thanks
L.
From your responses, I realize, I don't have all the information as to what my doctor wants to see happen. I am ordering the two books recommended, and also writing down my questions for him and my general doctor. I have not eaten bread in days and have lost 2 lbs so far. No sweets or anything of the sort. I thank you all for your responses.
I guess I'm confused about the diet. At 5'4", 105lbs, you must be slim and petite! Does he want you to lose or gain weight? I know I would gain weight on an 1800 calorie/day diet and I'm about 20lbs heavier than you.
At 5'4 and 105 pounds, I can't imagine that a doctor would put you on a diet to lose weight. If this is the case, I'd find a new doctor. If you only eat twice a day and have plenty of fruits and vegetables (low cal food), how can you be ingesting 2500 calories a day, unless you're going to Starbucks for frappucinos every day. Something is odd here.
Crazy advice to join weightwatchers since they don't operate on calories! And their new plan has unrestricted fruit and as a prediabetic one thing you are going to need to start watching is your fruit as it is loaded with sugar. If you want help with calories you should check out spark people.
I have heard that you can be thin and be diabetic. Just start doing your research. From what I have read it IS reversible so you should be ok-esp since you are thin and have pretty good habits.
If you can-see a nutritionist who will take the time to analyze your diet and suggest how you should proceed.
Red Flag!!!! At 5'4" you do not need to lose any weight. And they suggested weight watchers. Something sounds off. As far as a diet, eat three meals a day, snack if you're hungry, eat fruits and veggies and don't worry too much. Really, your weight is perfectly healthy is not on the low-side. Get a 2nd opinion. The diabetes has to be from the food you eat, not how much!
The fish oil won't hurt you... it will help you. It is recommended for people with heart disease who have high cholesterol. Vitamin D3 maybe......depends on you and how often you are in the sun. If you would like a quiz to take email me and I'll send you to a link to see if you need the D3.
You need to eat how to eat correctly, not just 1800 calories a day. If you do this I believe it is likely you WILL NOT become diabetic. If you do not exercise it is time to start. Get in 30 minutes a day. Walking works!
Eat 5 times a day, not 2 times. Breakfast, lunch and dinner with snacks in between. Meals should be 4-6 hours apart. Snacks should be spaced about 2 or so hours from meals.
Example:
Breakfast 7:30am
Snack 10am
Lunch 12:20pm
Snack 3pm
Dinner 6pm
Tea Time......8pm if you need a little something after dinner
The portions make a difference and be sure to get protein at each of these meals and snacks. Protein helps sate you so you aren't hungry. A snack can be a cup of yogurt or an apple and 6 almonds (about 100 calories).
Make your protein lean. Include vegetables and have your bread....you just need to give up large amounts.
I have a great plan if you would like a Weight Loss program. I can send you a link to that too.
Don't believe the doc. Pre-diabetic is not diabetic, and even diabetics can turn things around if they learn to eat correctly and exercise. Do it! You will feel great. Let me know if I can help.
Ideally, your Doctor should send you to a Nutritionist.
Because then, for YOUR particular case... you will be instructed on what you can or cannot eat or what caloric needs there are.
Also EXERCISE.
ANY kind of exercise.
Any little bit, helps.
My Dad was Diabetic.
Nutrition and knowing how to eat... is key. As well as Exercise.
Do it now, before it progresses.
It is GOOD, you are seeing an Endocrinologist.
Diabetes, has specific needs and upkeep and learning... how to eat.
Which a General Doctor, may not necessarily have all the answers for.
You NEED to learn HOW to eat, per your condition.
Which a Nutritionist, can tell you.
also visit: www.diabetes.org
My Dad had Diabetes. He saw, regularly, a Renal Doctor, a Heart Doctor, a Nutritionist, his Internist, his Eye Doctor.
Because, Diabetes affects ALL of these functions.
Diabetes, can either progress, or not. But you always have to be careful of your lifestyle and eating.
My Dad, died from it. That is why I say, he "had" Diabetes.
It is not only your weight, that causes Diabetes. Actress, Mary Tyler More, a SKINNY woman, has Diabetes. For example.
It is a MYTH, that only "fat" people get Diabetes.
You also need to learn about the "Glycemic Index" of foods.
You need to do what YOUR Doctor recommends for you.
Per YOUR case. AND you NEED to see a Diabetes Doctor. ie: the Endocrinologist or an Internist. Not just a GP Doc.
As I said, my Dad had Diabetes, I cared for him and took him to all his Doctor appointments and cooked for him.
Bread... not all bread is that same.
Some are just 'starches.' Some are complex carbs.
It also is important to learn how to eat via "food combining."
Many things, to learn, just on the Nutrition and eating, category, of this disease.
all the best,
Susan
L.,
Find the book: Death to Diabetes. It's on amazon. You will not believe what you really need to do.
Fish oil is not bad.
Salad is all about what you put in it. If you like green beans, cook them or have them raw with your favorite dressing. Take it from there! Try to avoid breads and pastas. Like the plague. Develop a mentality - bread is not your friend and pasta is poison. That is what you need to do with diabetes.
There is no pre-diabetes. It's just MANAGEABLE without drugs. THAT is the real disservice your doctor is doing you.
I learned this the hard way, and will be doing this Death to Diabetes book very soon. I had GD during pregnancy, and it was not fun. Diabetes is not fun - but it is reversible. THAT is what your doc is (sort of) trying to tell you.
Become friends with hummus. Find a flavor you like or love! Find beans you like and ways to prepare them.
Do it now, while you still can manage things. Because death by diabetes is not pretty and very very hard. You can go fast - lack of sugar or insulin; or you can go slow - lose a foot here, a calf there, then a whole leg. No one looks at that part - becuase it isn't really publicized. your doctor doesn't tell you.
My Mom has her doctor trying to tell her to count calories. And she picked up the book from the library. But she's not ready to give up all those things she loves. And I am so scared I'll have to give her up because saying no to things she likes is not something she has an easy time with.
Get the book. REad it (because it doesn't work just holding it close in a backpack or purse - and it is purse-size!) and do the work. Take one baby step at a time. But do it.
Oh, and BTW, your cholesterol will come under control, I'm betting. The guy who told me all about this (his wife is simply amazed at the change in him!) doesn't have to worry about THAT anymore either.
Good luck,
M.
Hmmm -it doesn't sound like you need to actually lose weight, but it sounds like you need to eat differently. You should probably see a licensed nutritionist to go on and go over a "pre-diabetic" style "diet." The term "diet" is used to describe what anyone regularly eats -not just a weight loss program. If you're pre-diabetic you're going to have to regulate your glycemic index and learn to eat whole grains and not a lot of them, and you're also going to have to watch even naturally occurring sugars like those found in fruit. It's entirely possible to be thin and diabetic just like you can be thin with heart disease, high cholesterol, high blood pressure and all of those things that can also be brought on by obesity. Mary Tyler Moore has always been rail thin, and she's been diabetic for most of her life.
your doc will most likely give you a "preferred" foods and diet list, if she doesnt, just ask for one.
Diabetes type 2 is a bit genetic and a bit lifestyle. I think you have genetic predisposition for it and even though you are fairly thin - you still can develop diabetes.
You eat only 2 times a day, that need to change to 3-4 times. Small frequent meals are healthier than two big meals that cause huge insulin surge and then drop which causes in turn big fluctuations in blood glucose levels – precisely what you are trying to avoid.
Diabetes type 2 also related to insulin resistance in the muscle cells. So physical exercise is very important. If you never regularly exercised - start doing that.
There is huge amount of resources on the web about type 2 diabetes. YouTube has videos about the mechanisms of diabetes that can help you understand what is going on with your body. I used them recently with my son who had home work about endocrine functions of Pancreas.
I advise you to get very familiar with the disease, it can be successfully managed long term but can be very deadly and debilitating if not managed correctly and ignored.
So get informed, armed with information and get on with management of this disease. Good luck.
I was also told by my doctor that if I didn't change the way I eat I will get diabetes, and soon. My doctor recommended the South Beach Diet, which has been great so far.
It will be hard for you since you love bread so much, but its a change you MUST make. You will have to go low carb and make sure you eat foods low on the glycemic index. I don't know that you need to loose weight, but a high carb diet is definitely a primary cause for diabetes. Carbs (bread, pasta, rice, etc.) turn to sugar in your body, this elevates your blood sugar rapidly and then causes it to crash. Its a dangerous cycle.
Your diet should consist of lots of veggies & fruits (not juice), a good amount of protein and a tiny amount of carbohydrates or sugar. Get the book "South Beach Diet" and stick to it. Diabetes is not something you want to mess with.
Oh, and find a different doctor. One you can understand and one who takes the time to explain these things to you and make appropriate recommendations.
I am a registered dietitian (R.D.), my first suggestion would be to meet with a RD, or a Certified Diabetes Educator (CDE) for a personalized anaylsis, assessment, education, and planning. Just so you know, anyone can call themself a "nutritionist", a RD or CDE has undergone extensive educational training as well as passing national exams. As others have mentioned, you are not overweight, your specific caloric needs can be calculated based upon your current intake and activity level. I agree with others that you should be eating more than twice daily. Three small meals with 1-2 snacks daily are recommended to regulate blood sugar levels, avoiding excessive high or low blood glucose levels. Meals and snacks need to contain a combination of protein, fat and carbohydrates. You will not need to eliminate bread from your diet although whole grains and higher fiber carbohydrate choices are recommended. I would suggest that you inquire about getting a blood glucose monitor and testing your blood glucose levels at least twice daily. Once upon wakening and then 2 hours after your largest meal of the day. A RD or CDE can advise you on how to interpret the readings and adjust your dietary intake if indicated. I believe that trying to "teach yourself" via books or the internet would be overwhelming for you as there are many different philosophies and contradictory advice. One or two sessions with a RD/CDE should be adequate to develop a personalized plan based on your likes and lifestyle. It would be helpful if you recorded a "food diary" for 2-3 days prior to your appointment noting the time and approximate portion sizes of your "typical" dietary intake. All the best to you; it is great that you are being proactive in regards to managing your health!
I would get a second opinion and right away. It sounds like you don't fully trust your doctor and if you do have diabetes, you'll need to be in touch with your doctor often. So find another. And if you do indeed have diabetes, ask your doctor for a referral to a nutritionist who specializesin diabetic patients. That person will answer all of your questions and help you in changing your diet but not being on a diet.
Best of luck!!
Something seems weird to me. You are 5'4" and 105 pounds. Clearly, you are not overweight. If anything, you are underweight, so not sure why you would be told to LOSE weight. Maybe you might need to eat healthier, but I can't imagine someone telling you to lose weight... So maybe there is a misunderstanding there. There are two types of diabetes. Juvenile and adult onset. One may be caused by poor diet. The other one just happens. You might have that. If so, you need to see a specialist right away... Good luck.
www.sparkspeople.com is a great website for learning how to change to a more healthy lifestyle. They have several articles and resources, so much that it can be a bit overwhelming at first! There also is a meal tracker that can help you learn calorie counts.
Your 5'4" and weight 105 pounds and you have to lose weight!?!?!?! Is that correct? If so, it doesn't sound like you have to lose weight to me at all! You need to eat lean proteins ( chicken, fish, beans), fruit, veggies, complex carbs (brown rice, whole wheat pasta, bread, etc) Low fat and fat free dairy ( great source of protein too) You have to eat normal portions and you have to EXERCISE! Thats about it! An occassional indulgence or sensible treat is fine but the bottom line is balance! Everything in moderation. Cut out the processed foods, packaged foods. Drink herbal teas unsweetened and water. No soda. Drink plenty of water. Multivitamin, Omega 3 supplements. Consider it a lifestyle change, not a diet! Focus on health! Good luck! Read Skinny Chicks Don't Eat Salads! Salads alone are not the answer. You need protein, carbs, vitamins and minerals.
try taking the supplement called cinnamon. you can buy it over the counter and it's made/used for pre-diabetic.
Tell your doctor or his/her nurse that you are overwhelmed and would like to see a nutritionist (maybe insurance would cover?).
I honestly don't think you need to be on a diet to lose weight. But maybe a "diet" to eat healthier and change your lifestyle. I wouldn't be as concerned at your weight as to how many calories you are eating, but what you are eating. Research the Low-Glycemic Diet- that is supposed to be the diet for diabetics. Good luck!
It sounds like you are slim so I'm not thinking you really need to loose any weight. If you are pre diabetic though I'd suggest going on a higher protein diet google low glycemic index diet. when you eat bread, fruit etc it spikes your blood sugar which causes your body to produce more insulin. Eating a diet higher in protein does not spike your blood sugar as much. You can still eat bread, but eat that bread with protein and it won't spike as much. I wouldn't eat fruit by itself either for the same reason. When I'm counting calories I like to use www.livestrong.com lots of good info on there and you plug in what you eat and it counts the calories, fats, carbs etc for you. Best of luck.
