One Month Later
Jack had lost 8 pounds. His carbohydrate intake went from around 140 grams per meal to no more than 60 grams per meal. Jack decreased his overall calorie intake as well. His food records looked like this:
Breakfast — 1 egg, turkey sausage patty, and 1 slice 2% cheese on a whole grain sandwich thin, 1 cup strawberries (Jack was making breakfast at home)
Lunch — turkey sandwich with mustard, lettuce, tomato on a whole grain sandwich thin, 6 ounces light yogurt or 20 baked potato chips, 1 small apple (taking lunch to work 4 days per week)
Dinner — Green salad with grilled chicken breast and olive oil and vinegar dressing, 1 slice rye bread, 1 sugar free ice cream bar (at home)
Snacks — included peanuts, cottage cheese, and 2 dark chocolate squares.
Drinks water and Crystal Light. Drinking 4 light beers and 3 vodka and sodas per week.
Four Months Later
Jack weighed 327 pounds and had lost 21 pounds (about 6% of body weight). His food records looked similar to above, but he had decreased his alcohol intake to twice a month for a total of 8 light beers per month. He rejoined a health club and was using a treadmill 30 minutes 3 days per week and lifting weights 2 days per week for 30 minutes. His hemoglobin A1C decreased to 5.8% and he was taken off Metformin.
Ten Months Later
Jack weighed 298 pounds and his hemoglobin A1C was 5.7%. He remained off Metformin. He continued with the healthy eating plan, tracking on his phone, and exercising. He was doing well, but admitted he had some bad days when he went to parties or football games and ate stadium food. However, he got back on track the next day and didn't let it ruin his success story. No one is perfect or eats perfectly every day. Jack has a lot to be proud of with his weight loss, decreased blood glucose levels, and getting off of his diabetes medication. He told me he wasn't happy he got diabetes, but it had made him become a healthier person, which he may not have done without the diagnosis. He is very happy with his weight loss and says he has more energy. His friends and family are supportive as well. Jack is a great example of a regular person making changes that fit his lifestyle.
Here is a recipe for Hearty Turkey Burgers that's great for summer grilling.
NOTE: The information is not intended to be a replacement or substitute for consultation with a qualified medical professional or for professional medical advice related to diabetes or another medical condition. Please contact your physician or medical professional with any questions and concerns about your medical condition.
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Years before I was diagnosed with type 2 diabetes, The Other Half came out of a doctor's appointment with a diagnosis of "borderline diabetes" and an ADA exchange diet sheet. His health insurance agency followed up on the diagnosis with a glucometer and test strips. After a year or so of trying to follow the diet plan and test his glucose levels, things appeared to be back in "normal" range, and stood there until a couple of years after my own diagnosis. Shortly...