Pre-diabetes - how much have you reduced your levels?

[Sunnyside4]

Just wondering how much people have managed to get their levels down. I was diagnosed in August, about to have my first blood test.

I was always quite energetic, but have increased exercise. Trying to use breathing exercises to help me relax and sleep better. I've certainly made changes to my diet (wasn't overly that bad), but am struggling to keep weight on with changes, so about once every couple of weeks I have a day where I feel empty, so literally have had cake as a boost. Now feeling a bit guilty about this. I guess I'll find out when I get my results, but still a bit anxious.

If you are struggling to keep weight in try and add some foods high in healthy fats and protein. So peanut butter, nuts for snacking, olive oil dressings, and extra in sauces and cooking. If you heart health is fine full fat dairy products and cream. All those high calorie but small portion foods.
but this will also be low carb and so better for your blood sugar.

Thanks for your message, it's appreciated I'm having full fat greek yogurt and eating a lot of nuts (which are a replacement for crisps!), had olive oil on a feta salad earlier. I don't like anything creamy so no single cream or full fat milk, and my cholesterol is just above ideal, so best to avoid (I do love reduced fat cheddar cheese which is good for calories, protein and calcium).

I guess my levels will be whatever they are and I can go from there. Might be I've done enough for now and can cope with the odd treat.

Hi @Sunnyside4 I was diagnosed about 18 months ago and have made changes to my diet, but although my levels went down (and out of the Prediabetic zone) they then went up again, so I'm quite frustrated. Like you, I find it difficult to not lose more and more weight now.

Have you been able to do the NHS Diabetes Prevention course? I did it as a face to face group course last year and found it really helpful as it raised my awareness of things but a lot of the group were focused on needing to lose weight, so I didn't like to ask too many questions about how to keep weight on, although it can become an issue for some of us.

I also find the Facebook group UK Prediabetes Support Group very helpful as it's run by a dietician and has any extreme views banned, so all about balanced diet rather than quick fixes. Good luck anyway!

Just came back to update. I'm really pleased as I've got my levels down to 40. Nice to know I can have the odd cake or treat to boost days when I feel I need something - always been a light weight, but down to 7st so really don't want to go below that).

Yes, I did the NHS pre-diabetes course and that has helped keep me focus and I've made notes during every session to go back to if I have a relapse. The lady there said to make sure I personally should make sure I get enough carbs with my meals. I never had loads compared to others anyway, but reducing them has helped contribute to getting my levels down. It's a hard balancing act!

I got mine down to 35 this time last year so not really on any monitoring any more. I finger pick check from time to time and I'm still very reactive to sugar/simple carbs even in small quantities.

To get the levels down initially I went full keto and lost too much weight (I wasn't overweight to start with) but I've gradually introduced low level carbs and my weight is at a good level now.

I don't really do treat stuff to be honest. I lost my sweet tooth but I do make keto granola bars and cookies and snack on nuts/dark chocolate.

Well done getting the level down.

I try to be consistent with my diet and activity and I'm happy to add butter or cream into everything for my healthy fats along with olive oil and Avocados etc.

BigBoysDontCry Wow, that's a great result. Ideally I'd like to get my levels down a bit more (thinking as I get older I won't be doing two active jobs and be able to do the exercise classes I do now) so I've got a bit more leeway if I'm struggling to keep levels down.

The hard thing for me is how I get enough calories (am having things like olive oil on salad, avocados, lots of nuts, love cheese) while keeping sweet treats and carbs down.

I struggled when I first came off Keto to try to put weight back on whilst still staying low carb. Add butter to everything. I would make shakes with phd diet whey and make them with whole milk and cream instead of water. Full fat cream cheese and full fat greek yoghurt with breakfast and lunch. Avocado mayo to make up tuna mayo.

It took a while to get my appetite back but I'm fine now. Luckily I enjoy creamy sauces. Last night I made venison meatballs in a cream and mushroom sauce served with broccoli, green beans and a spoon of wholegrain rice. Followed by a few blueberry with Greek yoghurt and some nutty granola sprinkled on top.