It’s been a couple of weeks since I last updated you on my Blood Sugar Diet reload, so here it is.
I finished my initial three weeks of limited calories and carbs – and I was really pleased with how it went.
By the end of these three weeks I had managed to bring my daily blood glucose levels to between 5 and 6.5 mmol/L, (well within the normal range), I had dropped body fat, gained muscle and most importantly of all I had dropped my visceral fat by 3% – something that is essential when maintaining good diabetes control.
But that wasn’t enough. I knew that I could get to this place through the Blood Sugar Diet, but how could I more easily sustain these levels?
As I said previously, one of the biggest differences this time was not only was I better prepared mentally for the challenge, (knowing what food to eat, the best balance of protein, fat and carbs), but I also maintained, as best I could, my normal training regime.
This, along with ensuring I was hydrated with at least 3 litres of water plus teas and coffees a day, meant that I was able to achieve my goals in the short term, but what was going to be the balance going forward? How was I going to maintain my levels once I started to reintroduce things like carbs and alcohol?
At the end of my regime last year I threw myself headlong back into all of these, which in hindsight was a mistake.
My body wasn’t ready.
My head wasn’t ready
Most important of all, my diabetes wasn’t ready, so this time I was going to be more calculated.
Whilst I have been on a couple of nights out and have had alcohol for the first time in weeks, on the days before and after I have continued restricting my calorie and carb intake, trying to keep somewhere between 1000 and 1500 calories a day.
This week’s figures;
Weight: 78.5kgs (down 6.8kgs)
Body fat %: 19.3 (down 4.1%)
Muscle %: 39.2 (up 2.3%)
Visceral fat %: 9 (down 3%)
N.B
My body fat and muscle can fluctuate a couple of %, especially after exercise, but my visceral fat measurement is consistent, so I’m really happy with that going in the right direction.
At the minute my blood glucose levels are mostly stable, but I still seem to have little spikes that come from out of nowhere. This could be my liver dumping glycated blood if it thinks my reserves are getting depleted, especially if I’ve been fasting and training or is it something else that I haven’t yet considered?
I’m still in the tinkering zone and haven’t quite found the right balance, but I’ll get there – hopefully.
As always I’ll look to keep you updated on how I’m getting on and if nothing else help to show that low cal and low carb doesn’t have to mean boring or tasteless.
Thanks for all your ongoing support, without it I would have fallen at the first hurdle.
Si