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Menu ideas, food logs (blood sugar, hypoglycemia)

Advanced Low-Carber



My blood sugar issue is driving me crazy and it might seem like I'm spamming the forum I know but I won't give up till I find a definitive solution.

I'm asking to those of you who follow a low carb diet, because of blood glucose issues (I don't need to lose weight), what's your best daily menu is.

I'm looking for something that might work for me and when I find it I will eat the same exact things every day, at least till the situation doesn't improve.

I need ideas so if it's not too much bother, I'd really appreciate if many of you could reply to this thread.

Thanks a lot!

Advanced Low-Carber



Works best for me....

Breakfast: 1/2c whole milk yogurt with 1/4c (about 40g) frozen strawberries and 1 ounce chopped nuts, usually walnuts. I mix the fruit & yogurt the night before, then add the nuts just before eating

Lunch: salad with 4-6 ounces of meat. Salad is usually lettuce (1 - 1 1/2c), tomato (2 slices) and cucumber (about 1/4 of a large cuke). Meat is usually chicken, but sometimes a beef patty instead.

Dinner: 2 hot or cold veggies. 1 c cold or 1/2 c hot...can be broccoli, brussel sprouts, green beans....or tomato, cucumber. 6-8 ounces meat/fish/fowl.

I don't usually have snacks, but if I do it's 1 ounce salted nuts.

Drinks during the day, mostly water, but occasionally coffee or tea.

Cindy

http://cindyslowcarblife.blogspot.com/

http://www.examiner.com/x-15820-Raleigh-...b-Examiner

Junior Low-Carber



Why don't you post what you've been eating to give us an idea of what you're used to? We'll be able to better help you with that information.

Matt Schoeneberger M.S.
Co-author of "S.P.E.E.D. - The Only Weight Loss Book Worth Reading!"

"It's all about the journey"

Expert Low-Carber




I second that suggestion. I eat so many different things and am not that consistent from day to day. If we can see what you're eating we can more easily tweak.

Kimberly Birch
Nutrition & Weight Loss Coach
Eat real food!

Expert Low-Carber



Niklas, I agree with SPEED Demon & delmoki that it might be easier for us to critique what you are eating. I follow Dr. Bernstein's plan (The Diabetes Solution) and try to keep a lot of variety. His plan is basically 6g or less of carbs for breakfast, 12g or less for lunch and 12g or less for dinner. Basically, all starches and sugar are "no-no's," along with most fruits (except avocados).

Also, I assume you have a glucose meter. One thing to do is test blood sugar to see how different foods affect you. Test before and then at 2 and 4 hours after a meal. Ideally, your blood sugar should be the same at 2 hrs & 4 hrs. Dr. Bernstein found this is true in testing normal non-diabetics. If a certain food jacks up your blood sugar, then you know to avoid or severly limit that food. For some foods, it's YMMV. Some diabetics I interact with can eat a few berries (as can I) and others have to avoid all fruit. You're safe with meat, cheese, and nonstarchy veg, but beyond that, it's best to test. If you know how different foods affect YOU, you can better adjust your diet. The only way to know for sure is to test. I find that's also good data to have when someone suggests I eat ____ food.

Sugar is the enemy; fat is my friend. The only bad fats are artificial fats.
Low Fat & Fat Free -- tastes bad, bad for you.

Advanced Low-Carber




If you read my old post "feeling cold and hypoglycemia" you will see nothing seems to work for me and I have tried every combination of food known to man and lately my hypoglycemia is so bad that I'm experimenting daily with different food combination and macronutrients intake in the hope to find something that works. That's why it won't be of help to post what I have been eating since it was something different everyday. I'm more interested in testing different menus with my meter and see what gives the best result. Then I will stick to it until my condition doesn't improve a little.

renegadediabetic Wrote:One thing to do is test blood sugar to see how different foods affect you. Test before and then at 2 and 4 hours after a meal.

My hypoglycemia reacts to meals including the volume of the food, the combinations and the seasoning. I can only test meals not foods because food alone have a different effect. Bacon and eggs crash my blood sugar, tested. It doesn't make any sense as eggs alone don't have that effect.

Junior Low-Carber



Niklas,

This may be a problem you take to a physician. Food allergies may be present?? Doesn't sound necessarily like a problem for an internet chat forum.

Good luck! Maybe give your location so we can recommend a good Dr. for you.

Matt Schoeneberger M.S.
Co-author of "S.P.E.E.D. - The Only Weight Loss Book Worth Reading!"

"It's all about the journey"

Advanced Low-Carber



It's just hypoglycemia, probably pre-diabetic.
I have been suffering from it since I was 6 years old although it has worsened.
I'm followed by an endocronologist and have been tested many times both GTT and breakfast test.
Other problems have been ruled out by tests and check-ups including allergies, tumors, infections, heart issues.
The only thing I can do is to test meals and use the ones that give the better results as the staple of my menu, but to do that I need first ideas of possible meals as I can't think of anything haunted by brain fog.

Advanced Low-Carber



I agree that you should post what you eat. You don't necessarily need to go back and post what you ate in the past. Just begin with today. I recently started posting everything I eat on blogspot. It's very easy to start a blog with them. Then just record times and amounts of everything you put in your mouth. It would also be a good idea to post the times for every time you test your blood sugar and what the results were.

This will not only give us a chance to try to figure out what is going on with you. It will give YOU a solid look at what's going on with you.

I didn't reply to your previous post, but I thought about it. I wondered if you are getting enough calories. Having cut out most carbs, are you getting enough of other things to maintain life? 8-) It also occurred to me that if you are eating heavy carbs part of the time (2 pieces of bread) and no carbs other times that may be whipsawing your body. Decide on an appropriate number of carbs and then stick to it for a number of days (perhaps a week) to give your body a chance to adjust to it.

If you have just recently cut back severely on your carbs, part of this terrible feeling you are having may be the "Atkins flu". You may just need to suffer through it for a few days without giving in and eating innappropriate carbs. I know when I've been eating a lot of carbs and then go back on a low carb diet, the bad physical sensations last longer for me that many other people report, so you may just need to grit your teeth and hang in there.

When I first went back on low carb this time, I was having a lot of inappropriate hunger. I have starting making a big thermos of caffeine-free herbal tea with a little cream and Truvia or Splenda and sipping that throughout the day, and it has helped tremendously.

Another thing that I've just lately tried and which is helping my blood sugar is to eat a snack just before bed and again in the middle of the night. This was something Diane Kress recommended in her interview with Jimmy. I have 1/4 cup raw walnuts, filberts or almonds and 1 oz of cheddar cheese just before bed and again when I wake up in the night to pee. I put the nighttime snack on my nightstand before I go to sleep. She says you should never go more than 5 hours without eating. Part of your journaling could include making sure that you are eating small amount every 4 to 5 hours.

Hang in there and keep writing to us. But the most important thing you can do is journal what you are eating--either on a blog or on here.

______________________
I'm posting my daily menus at:
http://shysusanlcl.blogspot.com/

Advanced Low-Carber



Niklas wrote:
"Don't know why but the next meal i experimented with just 3 oz of meat and the same gravy and side dish veggies and this time I had no hypoglycemia and felt good enough.

Sunday I ate with my mother and let her cook the meals as I thought I might as well eat anything since nothing seems to work. This is what she cooked and what I ate:

Breakfast I had plain yogurt (a small cup) with 3 crunched walnuts in it
LunchI had boiled chicken thigh, warm broth from the chicken, one boiled carrots and 3.5 oz of mozzarella
Dinner I had 1.5 oz of WW spaghetti with 4 oz clams, 1 fried eggs, slice of bread 1/4 of an avocado
After dinner My mother had made a blueberry pie and I couldn't disappoint her and not even tasting it. I had 0.9 oz of the pie.

All the veggies the avocado, the clams, the chicken the mozzarella were covered in EVO oil which I love and use everywhere since food tastes bland to me without either oil or butter.

Surprisingly enough I felt not that bad the whole day and had no strong hypoglycemic reaction or insulin spike and almost forgot about eating the whole afternoon, didn't even felt the need to snack. Even the pie with the jam and sugar and flour, didn't spike my blood sugar (I tested it)"..... from your other thread.

Hi Niklas: I am simply giving you back your own menu that worked Sunday. Don't know whether you had a hypo episode on Sunday night.

It seems the two principles that worked were:
1) small meal sizes (that means a standard two eggs and three bacons is too large for you), eaten every 3-4 hours
2) about 10-15 g carb included in each meal that also contains a good amount of fat and protein. You seem to need at least this much to cope with the amount of insulin you release during a small meal.

Helen

Advanced Low-Carber




Thanks Helen
I didn't consider this menu because it seems like it lacks nutrients.
It's true that the pasta didn't spike my blood sugar but I'm sort of ideologically opposed to eating pasta everyday, it makes me feel like my meals are less "clean".

Quote:__________________________

The other day I ate:

breakfast: 1 small cup yogurt with 3 walnuts

snack: 2 oz of swiss cheese

lunch: boiled meat cooked in butter and seasoned with EVO, broth from the meat, 2 boiled carrots and 1 onion from the broth

snack: small piece of salami

dinner: half avocado with lettuce, 1 tomato, half bell pepper, half fennel and EVO, 1 fried egg with 1 small slice of multigrain bread, tbsp peanuts

I cooked a pork shoulder steak 7 oz for the next day, in a pan with EVO and onions. When cooked I deglazed the pan with broth and butter and strained the onions. I seasoned the steak with the gravy.
Ate 1 oz of the steak to complete my meal

2 and half hourse after my dinner I had hypoglycemia and ate a piece of salame, piece of cheese and 4 grapes.

Quote:________________________

I can't test at every meal as the strips of my meter are expensive and I can't afford testing everyday. But one year ago I tested every time I felt hypoglycemic and learned that when I feel hypoglycemic I AM hypoglycemic and that nothing that is not hypoglycemic feels like hypoglycemic to me. I can tell the difference between lack of calories, tiredness, stress and real hypoglycemia. That's why I trust the symptoms now even if I don't test always.

I don't tolerate fruits usually. I tried for a long time to add fruits as part of my meal, either half apple after a meal or a peach. But they always triggered hypoglycemia and so I avoid fruits. But this time when I was hypoglycemic the grapes helped. So maybe there's a place in my diet for fruits, not as ever presents foods in my meal but as something to use when I'm hypo to raise my blood sugar safely and without rebounding.


Any thought?

Junior Low-Carber



No need for fruits, necessarily. If you don't tolerate them, don't eat them. If they help you at certain times, go for it.

Don't underestimate the nutritional value of meat! You seem to be getting a pretty good variety of food sources, so in conjunction with a good multi-vitamin (there's a thread on that lately) you should be doing ok.

Matt Schoeneberger M.S.
Co-author of "S.P.E.E.D. - The Only Weight Loss Book Worth Reading!"

"It's all about the journey"

Advanced Low-Carber



Hi Niklas: not sure if you're familiar with the insulinogenic properties of meat so here a link to an insulin index (lower part of webpage)

http://www.mendosa.com/insulin_index.htm

I agree with you and Matt that small amounts of fruit and fruit juice are best to use on 'need to' basis. It's possible that if you add some carrot or celery sticks to your salami or cheese you'll be adding a bit more needed carb and other nutrients. Or some butter as a veggie dip when you don't have meat snacks....cuz you can use the extra calories.

Helen

Advanced Low-Carber



Thanks Helen
Are you suggesting I shold decrease the amount of meat I eat or maybe balance is with something else?

Advanced Low-Carber



What are good carb sources for an hypoglycemic?
Expecially what carbs would work as a snack?

I'm eating bread but just a slice and don't want to eat much of the stuff.
Carrots, baby peas, avocados. What else?

Advanced Low-Carber



Are you suggesting I shold decrease the amount of meat I eat or maybe balance is with something else?
No, because you do need the protein and fat. I think you should stick to your idea of eating it 3oz or less at a time. Just be aware that items with a glycemic index of zero can still stimulate some insulin.
I think you're doing okay balancing it with small salads, low carb veggies, or perhaps a small slice of bread. Myself, I'd usually have 2-4 Tbsp of nuts in the place of the bread.
Helen

Expert Low-Carber



I think maybe decreasing protein might help. From what I've seen you post, and I could be very wrong as my memory is not reliable (ref. "Mistakes Were Made, But Not By Me" by Carol Tavris and Eliot Aranson), you eat quite a bit of protein before a hypoglycemic event. Perhaps excess protein and excess carbs (for you) both contribute to hypoglycemia.

You seem to need a certain amount of carbs but very low glycemic ones, or carbs with enough fats to make them digest more slowly.

You seem so very frustrated (and who could blame you?) and my heart just goes out to you. Perhaps keeping a food diary (if you don't) along with your reaction to what you ate, would be helpful. We really want to help you feel good and be healthy, so please take whatever we advise in the most positive light, there is no criticism implied.

Expert Low-Carber



Expecially what carbs would work as a snack?

I'm eating bread but just a slice and don't want to eat much of the stuff.
Carrots, baby peas, avocados. What else?
I agree with you about the bread, in fact, I don't eat any. My carbs are greens (spinach, turnip greens, collards), celery, mushrooms, cauliflower, green beans, asparagus, artichokes, olives and Jerusalem artichokes, in addition to the ones you mentioned. I can eat them in unlimited quantities (or until I'm sick of them) with some fat (butter, olive oil, sour cream, bacon fat). That's pretty much all the carbs I eat except for the few I get from heavy whipping cream in my coffee and the Greek yogurt I have for breakfast.

Advanced Low-Carber




Thanks for your kind words, it's nice to know others root for you.
I hope I can use this single thread to post my food logs, questions about hypoglycemia, update on my health and medical tests, thoughts and so on.

Advanced Low-Carber



In order to keep things simple and straightforward I have negleted calories these last days.
My muscles are lacking energy and feeling sore even from simple movements and I have felt a compelling hunger at night. Since I need to keep my meal low volume I need few ideas to add extra calories from the sample diet I have posted.