Pre diabetic but so fucking exhausted to change it

[DaringMentor]

I know I HAVE to change it! In short, Diabetes 2 will end up killing me if I don’t, eventually. Or make me very unwell.

I am a size 12 and on my feet most of the day —and up running around the place when most people are tucked up in bed—

I am quite ‘fit’ and have a lot of muscle mass. So some people seem surprised if I say I have pre diabetes

But I am pre diabetic. Had my review last week and had to cancel because respite carer cancelled last minute and I couldn’t take DS with me.

I keep weeing pale coloured stuff and wondered why despite missing drinks at times. But I googled it and it can be a sign of diabetes

In short, my days start at 4am to 4.30am latest. 5am is a rare lay in. 365 days a year. I finally get to sleep around 11 to midnight. Sometimes later.

Sugar helps me stay awake and gives a quick burst of energy. I have tried high protein diets and my actual ‘food’ is high in protein. But it doesn’t give a quick boost when you’re on your knees, permanently, with exhaustion.

I am wondering if anyone’s tried anything that’s helped their sugar addiction when they feel so dependent on it?

I don’t really get any breaks. I have respire funding but no actual carers to reliably do the job.

I am 27 so it’s very young to get sick from lifestyle habits. I must, must change but I am feeling so tearful writing this when I am just so bloody tired and need to remain active and focused all the time

Try ChatGPT for a diet plan, I would literally put that you have very little sleep and an active child so need meal plans that are low fuss but will give you the right nutritional requirements.
I used it a few weeks ago when moving to a new eating plan and it gave me some really good and simple ideas and a shopping list (I even said I was on a budget and where I like to shop and info provided was great!)

AI says that high sugar intake is irrelevant to developing T2DM unless you also gain weight/get obese. Size 12 seems unlikely to be obese, on your feet always moving and high muscle mass implies low internal fat and not obese too. So while there are other reasons (like protecting your teeth and getting lots micronutrients from better quality food), it may be that high sugar intake is very irrelevant to your risk of developing T2DM unless you also become fat from eating so much sugar.

I am no expert in all this but I have gradually changed my diet over the last year for weight-control purposes. I am 5’8 and currently 12st 7, give or take. I now eat far fewer refined carbs and much more whole foods. Plus I have replaced sugar in hot drinks with Stevia. I have lost a bit of weight, my shape has improved and I found that my desire for carbs and sweet things has plummeted. I used to go into the supermarket and really want a packet of brioche, or a pastry - now I just regard them with amused detachment!

Typical meals are:

Breakfast:
Porridge oats with hot water and natural yogurt or scrambled eggs on one slice of whole meal toast

Lunch:
Soup or a salad with whatever I have around but generally involving some lentils or pulses

Snacks
Oatcakes, crackers, fruit, figs, cheese and nuts.

Supper:
Bolognaise sauce (homemade) with lentils or meatballs with a small amount of rice.
Fishcakes with veg
A pre-made dish such as a salmon in pastry but with vegetables
Yoghurt and/or fruit

I try to only have bread (whole meal) once per day.

Also, I often eat informal meals sequentially so if I’m eating lunch by myself at home I don’t load up my plate with a ton of food, I eat a few things and then come back for more if wanted.

I also go through spates of calorie counting which has been really useful. Not all the time as I can find myself getting obsessive about it, but I realised that I had previously regularly been eating 2500 calories or more per day (on a ‘stressed’ day I might have a morning pastry and perhaps a chocolate treat on top of my meals), whereas now I can generally come in under 1800 calories.

Hope it’s doing me some good and helps anyone else who is struggling.