Desperate to do this but so confused about how! Diet related - please can you help me?

[Izitso]

Hello. I'm so down and weepy about my weight and yet I can't seem to make a good start.
I am 5'3" and now weigh 13 stone - my heaviest yet. I have rheumatoid arthritis and fibromyalgia but also have coronary artery disease (60% blockage) and am now told I'm pre diabetic. My problem is that I don't know whether I should concentrate on low fat (for my heart) or low carb/ full fats for weightloss and to get out of pre diabetic state. Please can someone advise? I will see my gp or nurse to discuss it when I can but don't feel I can bother them while things are so focused on covid problems. Thank you for reading, this is starting to affect me in a bad way and I would just appreciate any thoughts you may have.

Have you looked at intermittent fasting?
I use that to maintain my weight. But find that it has many other health benefits.

please do contact GP or nurse, it can all be done over phone/video call. They will give you good advice (you'll get diet scams and worse on here) and there IS health care for other problems available. In fact you are encouraged to get in touch.

with thse issues you need proper medical advice.

the very best to you!

I'd say that in your case, you really can 'bother them' with this question, it's entirely valid and more appropriate to ask a medical professional over internet strangers.

Also, you've posted in chat, pop over to the weight loss topics 'cos this thread will get buried in no time here.

What is your diet like at the moment?

In your shoes I would have a look at the Fast800 diet.

I think I would try the Mediterranean diet- Numerous studies have now shown that the Mediterranean diet can cause weight loss and help prevent heart attacks, strokes, type 2 diabetes and premature death according to healthline.com. You can read more about it here, it includes a sample 1 week meal plan if you scroll down x

Look up Dr Jason Fung and his work on controlling insulin through fasting. It’s honestly life changing.

I'm another one suggesting you get some medical help. In the meantime, avoiding sugar would be a really healthy choice that can only benefit you. Good luck.

DH was in a similar way. I think fasting is great but it didn't work for him, he could not stick at it. The Mediterranean diet does, the key thing being he eats a lot - of vegetables and fruit. Big bowls of salad with lots of different veggies and a flavoursome dressing with little fat, vinegar, mustard; snacks on apples, carrots, a few nuts; lots of stir fried veg for dinner. It's really helped, the message being don't restrict food as such but keep it about plants as much as possible.

I'm 5.1 and also 13st plus pre diabetic. I'm about start Fast 800. I've tried for decades to lose weight only to end up heavier so I need my motivation to be health rather than dress size as that clearly isn't enough. I've done low carb in the past but found it hard to stick to though it did control the GD I had in pregnancy. Until you can get gp advice I'd say try something slow release in the morning like weetabix or the lowest sugar bran flakes you can get, lots of lean meat and fish, green veg and salads. Eggs are usually good but don't know with the heart issue. Almonds and Brazils are good in small quantities for snacking. I. Know all this stuff, but just fail to do it.. Especially after the kids are in bed and it's me, a box set and wine!

Thanks to each and every one of you for taking the time to give your thoughts. I have a telephone appointment next Monday with the practice nurse who does my yearly heart health check. I feel as though that in itself is a step forward. My diet is not good though not horrendous either. It's very carb heavy though I only have brown rice, pasta and high protein bread and I crave sweet foods, especially biscuits, more at the moment probably due to feeling low so it's a spiral I've got to break. The Mediterranean Diet seems to read as the best fit for me. The Fast 800 recommends full fat which I do eat (yoghurt, single cream and butter) but I'm sure this will impact my atherosclerosis if I carry on with that way of eating. I hardly ever feel hungry until lunch time so fasting would be pretty doable for me too. So much to think about though - my head is spinning. I know I've reached the point that I MUST seriously do something about this and at least, having posted, it has given me a push. I thank you all and once I have been advised I shall have a look around for a supportive group to follow

My appointment is Monday June 1st - think I'll ring to see if there are any cancellations before then as I don't want to wait as long as that now that I've started to address my situation.

Ask for an appointment with an NHS dietician. When I put on too much weight due to medication she really helped me by working out my BMR then giving me a calorie controlled low saturated fat & low sugar diet.

I would look at Fast 800 as well.
At the beginning of this year, I was 13st 6 at 5ft1. Now I'm out of the obese category - at 11st 2 - tried all my clothes on this afternoon - and what I wore to work in March are not loose on me - even if I say so myself I look much thinner almost - THIN ! Everything has shrunk, thighs, chubby cheeks, boobs and middle. I've done 800 cals a day - look at the principles in Fast 800 book. Honestly OP - after weighing roughly what you did at the beginning of this year, as soon as the pounds start coming off you'll see and feel the difference. Good luck.

I would suggest that whilst you wait for an appointment with your med team that you just follow a regular healthy eating diet. So lots of fruit and veg and recommended serving sizes for protein and carbs. Drink plenty of water and try to limit snacks to fruit and veg.

What do you drink throughout the day? Do you drink alcohol at all?

Www.diabetes.co.uk is a really good resource and if you go in the forum, there’ll be good advice to be found on your situation. Good luck with it all xx

I'd like to thank you all for the good wishes as well as the advice I've been given. To answer AtleastitsnotMonday I rarely drink alcohol but have a tall fresh orange and soda every evening. I have been awake most of the night reading up on the various methods and I think I really do need to choose a way of eating that is sustainable or I'll just slip back. So probably no very low carbing - the amounts allowed seem so little to me. I also feel I will do better if there can be a "treat" built in regularly - perhaps a small one every day or something more substantial on a Sunday. I know I should really try to avoid treats in the main but I think it's the regular biscuit munching I need to give up. I would eat carbs all day if I am honest - it's no wonder I feel sluggish. It's not all rubbish though - just very carb heavy. Porridge or Weetabix if I do have breakfast, seeded bread or white wrap at lunch and then usually wholemeal pasta, rice or potatoes for my main meal. All this along with biscuits as snacks. I'm a mess. You have all given me lots to consider and it has focused my mind at least. I'm just about to check out the diabetes website. Wishing you all a good, safe day.

Before you start anything, you'll need to consider other family members. If you're shopping for others you need to find a way so you're not tempted by family food that would be off limits to you

That's a good point! Biscuits, icecream and chocolate are regular treat items on our list asking with healthy stuff (the treats are consumed by my family too though they can ration them easily)

Low carb and healthy fats? Possibly with some Intermittent fasting?

www.dietdoctor.com/health has lots of well-sourced help for free, plus a Facebook group etc if you join.
I found this interview with Dr Jason Fung especially helpful:
www.dietdoctor.com/the-perfect-treatment-for-diabetes-and-weight-loss

An interview with a UK GP, Dr David Unwin who encourages his patients to go low carb, got me into diet doctor. His sugar equivalent charts are approved by NICE.

My blood pressure has got so much better.

Good luck in turning things around!

I think your family should lose the 'treat' mentality as you are pre-diabetic. Everyone can have fresh fruit, full fat Greek yoghurt topped with a low-sugar granola instead.
I would urgently stop drinking fresh orange juice, again because you are pre-diabetic. It's high GI.
While you wait for your appointment, you should get all biscuits and sugar food out of the house. They aren't healthy for anyone and you deserve not to have temptation in front of you everyday. As you don't need breakfast get off to a good weightloss start with intermittent fasting and adopt the same food as the Mediterranean diet in smaller portions than you are used to. Find out on a calculator how many calories you need. It's important not to be afraid of feeling hungry. Feeling hungry is fine!
Good luck OP.

Sorry when I said feeling hungry is fine, I meant for short periods between nutritious meals - no snacking.

You need to lower your carbs and sweet stuff. The more you eat the more you crave. If you insist on having a sweet thing, have it straight after a meal. Losing weight will help your heart so don't worry about low fat. Fat isn't the enemy, sugar is. Have lots of protein to keep you feeling fuller. I find eggs fantastic for this purpose, and yes you can eat them every day!

I also think you need to change your mindset, the constantly referring to junk as “treats” indicates you see them as some form of special reward.

They are just food, unhealthy food at that, that you can eat in moderation, like everything else. They are not a treat in any way shape or form.

I’d really try to focus on not seeing these foods as some form of special elevated food category on their own, and try hard to remind yourself they are no such thing, they are simply foods, unhealthy ones, you can eat in moderation.

As long as you keep seeing these foods as treats, the more you’re going to feel deprived if you can’t have them. Which is totally illogical if you think about it, for the simple reason they are no more a treat than any other food stuff, and arguably much less of one.

Well done on starting to address this properly! Such a big step and it will be so good for you.

If you are looking for a couple of general principles to keep in mind over this first bit, I would do as people have already advised and 1) increase vegetables (have raw veggies cut up and ready to snack on, for instance) and 2) reduce sugar (berries instead of OJ might be a good swap).

Habits can take a long time to change but I found the book Atomic Habits really really helpful.