I often get asked about the best way to get started with a low carb diabetic diet, and the first thing I say is JUST GET STARTED!
You don’t have to know everything in order to get started. You don't have to get everything right or be scared of getting things wrong. You just have to JUST GET STARTED RIGHT NOW!
Of course, I am going to give you some tips on where to start as well.
But, I really want to emphasize that as you learn, just start putting new things in place every day. As time goes by every new thing you do accumulates and before you know it your blood sugar is under control and you're in much better health.
But let's dig in and share a few more tips to getting things in place.
Step 1. Start from where YOU are
Don’t worry about anyone else, things you might read on facebook, or why it seems to be working for other but not you – you know, all the things we get caught up in when it comes to this stuff.
Just start from where YOU are right now and ease your way into a new diet routine in your own time.
Stop obsessing over how much weight you can lose, getting it all right, time management, meals, cooking, organizing, food, eating out…ahhhh…so much to think about it’s overwhelming!
Just realize where you’re at and work on it one step at a time, one food replacement at a time, one meal at a time.
The important thing is that you work on taking positive steps to improve your health everyday. So start small and just keep moving forward.
Change doesn’t happen overnight so have patience and enjoy the journey.
You'll also find it helpful to review:
- How to lower your blood sugar naturally with diet
- Simple and complex carbs 101
- How many carbs per day
- And get the right numbers in your head – Blood sugar levels chart
Step 2. Give sugar the axe
The above list includes both sugar, natural sugar and non caloric sweeteners. Not all of them are bad, but you need to learn the difference and choose wisely.
The World Health Organization now recommends that added sugar be limited to just 6 teaspoons per day, or 25 g.
This is not a lot of sugar and is more difficult to achieve than you might imagine.
Because sugar is found in literally every single packaged and processed food we find lining our supermarket shelves. Even things we don’t think would contain sugar, often do.
It's crazy that sugar has more than 50 names it comes under – so you need to become a bit of a food label detective.
This is a problem because many people don’t even know they are consuming so much sugar – the average person now eating around 40 teaspoons per day!!
What type of products do we find sugar in?
- Many sauces and condiments
- Breakfast cereals
- Many crackers
- Microwave meals
- Ice creams & popsicles
- Cakes & cookies
- Pies and pastries
- Candy bars
- Jams & jellies
- Milk & yogurt
- Dried fruit
- Breaded or battered foods
- Corn chips and crisps
So, starting with cutting down, or even better, cutting out sugar, it's a great place to start if you haven't already.
I can't emphasize enough that cutting out sugar can drastically change your life!
The great thing is that many of the foods that contain sugar are the exact same foods that make your blood sugar run wild.
Cutting out sugar doesn't mean living without sweet treats – make decadent desserts with stevia or diabetic friendly fruit.
It just means you're going to be doing yourself a massive favor getting rid of all that crappy junk. 🙂
Step 3. Increase the veggies
I'll say it again: EAT MORE VEGETABLES!
It's honestly one of the simplest things you can do. And there are lots of awesome veggies you can eat.
As a diabetic, vegetables are the BEST SOURCE OF CARBS for you to eat.
They provide a range of valuable components that help reduce inflammation.
Eating more vegetables also happens to be one of the easiest things you can do.
Skip the pasta and add some more veggies to your plate – plain and simple.
If you struggle to know how to make them taste great, you might consider joining the Meal Plans Members Club – and we'll help you take care of all of this food stuff.
To help get you started, you can also check out our free recipes over here.
4. Change one meal at a time
I’m going to emphasize this again, but don’t try to overload yourself with changing everything at once, instead try to change one meal at a time.
For example, start with breakfast and then once you have a good routine and a few meal options for breakfast, move onto lunch, then dinner, then snacks.
It’s better to do it slowly and develop a long term habit that you can maintain.
5. Start planning ahead
Eating a low carb diet means you have to plan, otherwise you plan to fail!
There’s no way around this, so you need to learn to think ahead and plan – or of course, you could just get one of our done-for-you meal plans. 😉
Eating a low carb diabetic diet does make it a bit more difficult to grab foods in a hurry. And if you’re busy or stressed you don’t want to reach for the naughty stuff. So meal planning is essential to success.
The best thing to do is keep it simple. Know what carbs are best to eat.
Keep snack foods handy. Make up big batch meals so you have leftovers. Make freezer meals you can pull out when you need them. And map out an easy meal plan you can follow every week.
Let us help you
Let us do the planning, organize the easy meals, and give you some help and support along the way.
Seriously, you don't have to go this alone when there's a much easier way to do it.
Sound good? It really is.
You'll have everything you need at your fingertips to make eating easy, stress free, and even fun.
We've got food so tasty and lots of it – so you'll never run out of ideas.
And, if you need a bit of help and motivation, just pop into the members forum and I'll be there to hold your hand.
I know you'll love it, so I hope to see you inside.