Help tweak my diet please (sorry long winded)

[Iliketulips]

Please help me tweak my diet. I've found out recently I'm pre-diabetic, so ideally no refined carbs (I do love naan though), wholegrain/wheat carbs, veg&fruit, good fats etc are all ok. Might not seem like it but it, but I've cut back and made adjustments, but looking for improvements that are similar/at least same calories. This is what I've had the last few days. I've lost four pounds so far, really don't want to lose any more as I'm 7st 1lb this morning and so tempted to go to Costa on way back from shops for an energy boost. I'm pescatarian. Biscuits are Nairns low sugar oatcakes or rich tea (lower carb). Not on my list, but I normally eat more fish and like hummus, might have the occasional wholegrain sandwich. I drink water, herbal tea, black coffee, normal tea, like the odd glass of white wine (don't like fizzy drinks, so not sure that to substitute wine for that's better while I'm out).

Greek yogurt and berries
Two ginger wholewheat biscuits
Wrap - feta cheese, avocado, lettuce,tomato & clementine
Weetabix & chopped nuts
Half veggie pizza (eat out)

Greek yogurt and berries
Two biscuits
Jacket potato with tuna mayo, pepper and onion mixed in, tomato on side
Portion low salted nuts
Squash curry with half naan

Wholemeal toast with peanut butter, a few almonds and apple
Cheddar Cheese wholemeal wrap, satsuma, mixed nuts
Cappuncino coffee (sachet mix) and seeded cereal bar
Spicy beanburger, five large potato wedges and large portion peas, broccoli, sweetcorn and kale

Greek yogurt and berries
Teacake
Feta, avocado, lettuce, onion & tomato salad with olive oil
One biscuit
Weetabix
Veggie sausages, peas, broccoli and carrots

Weetabix
Two biscuits
Cheese and tomato omelette with salad & greek yogurt and chopped nuts
Half packet crisps
Sweet potato, chickpea, tomato & spinach curry, slice naan bread, 1 tbsp
basmati rice (apparently better than white for pilau for me)

So far today::
Greek yogurt, nuts & clementine
Will finish off last night’s curry at lunchtime or this evening (no rice or naan)
If I cook later, it’ll be a quorn and kidney bean chilli with wholemeal pitta (no rice)
I drink herbal tea, black coffee, normal tea and white wine as a treat (don’t like fizzy drinks)

No real advice, but I'm going through something similar, scoffing loads of nuts to keep my weight up. Avocados are higher calories for salads and good nutrition and fat.

The lady who takes my pre-diabetes course said it's a case of choosing better options at this stage, as well as increasing activity, improving sleep and reducing stress. You should get another blood test next year, hopefully levels will be down.

Do go out for that treat occasionally. I carry a low carb cereal bar with me, so if nothing ok(ish) in cafes, I can have a snack with my coffee.

How can you be pre diabetic yet weigh 7 stone

Weight isn't the only cause of diabetes, it can be genetic, caused by medications or just bad luck.

Sj you are trying to maintain weight and cut out some more carbs, is that right?

If so I agree with going to town on avocados, nuts and cheese. Make your own diabetic friendly nut bars to take out as snacks instead of the biscuits? Swap out rice/naan with cauliflower rice? Courgetti instead of pasta? Mix with wholewheat spaghetti for a half and half approach.

Your diet looks really healthy. But maybe just try a protein shake in addition to your meals? You seem like your weight is very low, unless you're pretty short. You could try Roti instead of naan? Much less fattening. Adding beans to your lunch wraps maybe good? You can get a lovely tinned bean salad from Napolina that you can rinse and add peppers/spring onions to.

Dp is under the lipid clinic as has a number of hereditary issues including diabetes type 1.5. He wouldn't eat from your list yesterday

Weetabix
Two biscuits
Half packet crisps
Sweet potato, chickpea, tomato, slice naan bread, 1 tbsp
basmati rice

He would eat instead a chaffle - a bread like waffle made with eggs and cheese, a cauliflower curry if not having meat, he makes cheese based 'crisps' and would make a very thin omelette instead of a wrap or naan and cauli or broccoli rice or stir fried veg to go with the curry

No fruit apart from berries, lots of salad and non root veg and nuts or homemade keto crisps, boiled eggs etc for snacks

Thanks for your replies.

Always been just below 7st 7lbs and can't stand being hungry, so never starved myself.

I used to eat twice the biscuits, a whole packet of crisps once in a while and cake when out having coffee, eating a whole pizza while out, so I've cut back on that. Hardly ever had refined carbs, but have reduced and pasta has always been wholewheat. I do know some things aren't great, but slowly cutting back bit by bit, and now looking for enough calories.

I know the biscuits and crisps aren't get, although the Nairns biscuits I've got are better for me. We've been told at the moment (as we're not diabetic) we should be eating carbs as long as it's wholewheat/grain, veg and pulses are good, avoiding processed foods, not too much sugary stuff - although, fruit is better than say chocolate. Interesting to see what TheRutshireWI recommends and there's options I can take from that as well as other suggestions.