I'm only 31, skinny at 6'0 160lbs, and borderline pre-diabetic (Lame term for you're on your way to Type 2), with an A1C of 5.6. morning levels range from 95-115. doc give me a BG monitor and told me to get on low carb diet. numbers are pretty good since modifying diet which consisted of fast food and soda. Doc tells me it's more genetics than anything since I have a grandma with Type 2. I test pre & post meals.
Anyways, I'm looking to gain mass, ideal weight is to be 175-185 mainly muscle. I just started working out a few weeks ago and already notice a difference in tone. I plan only to use barbell compound exercises (db shoulder press, db curl, db shrugs, etc...) and push-ups.
Can anyone recommend a low carb diet with high calories? Or anything that would work for someone with condition.
So far from researching these boards I found that these might help but would like second onionskin on others who understand. Doc tells me to exercise and lose weight? Lol....I cant afford to lose weight, I'm already a skinny ectomorph (thin wrist, skinny arms).
From research online to stop progression to full blown Type 2, I must lose 10% of body weight and exercise. If I walked around at 144lbs at 6'0 tall, I would look like a sack of bones.
Here's what I found so far, so let me know if these are good choices for diet. Also is it safe to consume 3500-4500 calories a day eating food below? latest kindey, liver, pancrease, cbc, lipid panels are normal.
all sorts of nuts and nut butters
cheese, cream cheese
avocados
butter
bacon
mayonnaise
apple juice
whey
milk?? any kind in particular?
nonfat yougurt
some fruit
Tuna or most any fish.
Cottage cheese.
Eggs (especially the whites).
Chicken breast (boneless skinless).
Turkey breast (boneless skinless).
Lean beef.
Low fat or no fat cheese.
Low fat pork.
Milk protein isolate.
Whey protein.
Soy protein.
Omega 3 capsules
Flax seed oil
Primrose oil
Borage oil
Olive oil
Peanut butter (as long as it does not contain hydrogenated oils).
Egg yolks.
Pre-Diabetic ectomorph looking for healthy way low carb diet
Moderators: Boss Man, cassiegose
Re: Pre-Diabetic ectomorph looking for healthy way low carb diet
Hi DD, good to talk with you.
Excuse me if this gets a bit long, but I wanted to be thorough with you for your own sake
.
Most of those foods are okay, with a few caveats.
The first one being to trim the rind of your bacon.
The second is to beware of high metal fish like tuna as it's limited to 3 portions a week right now, so if you consume it consider limiting it, or go for lower metal fish like salmon, tilapia etc.
If you want to consume lower mercury fish I would also limit that, so a good estimate would 100g, (3.5Oz), per day and this could be done in one of two ways. You consume the fish with one meal, then include a small amount of a carb source, or split it into 2x 50g portions and have 2 fish meals a day, with some kind of mixed macronutrient food sources, like mushrooms, peas, beans or lentils that have protein and carbs, to top up the protien and get more carbs.
I would have also suggested rice, but as you're pre-diabetic, rice is high GI, however it's effects would be altered after cooking, because of losing some of the carb content and also depending on the quantity and if you have other carb sources with it as mixing high GI and lower GI sources togethr would reduce the effect on bloodsugar when comparing like for like quantities of carbs if that makes sense, I.E. 40g Rice carbs, versus 20g broccoli and 20g rice, so you would need to consider if rice is for you or not and brown is lower GI than white by around 15 on the GI scale, I'm not sure about wild however.
You may want to be aware of the smoke point of fats. You can find lists on the internet for this, but basically it means when a fat reaches a certain temperature and sustains at it for some time, it can convert into a toxic substance and then become carcinogenic, so then your food would be cooked in a carcinogen.
Now if this occured frequently like 1-2 times a day, as opposed to once a month say, then you may possibly increase cancer risk.
Flaseed oil isn't great but other ones like olive oil and butter fare better, so you might if using flaxseed oil, consider cooking without it and adding it after cooking.
You may also want to think about coconut oil, as it contains MCT's, (Medium Chain Triglycerides), sometimes called MCFA's, (Medium Chain Fatty Acids), which are called Lauric Acid, Caproic Acid and Capryllic acid and like short chain fats I believe they are transported through the lymphatic not arterial pathways, but eventually I do know that such fats are converted to energy in the liver, though I am not sure how this happens, so this might benefit you if you're getting a lack of carbs for energy, visa vie your pre-diabetes.
It's long chain fats that get into the arterial pathways. Lauric acid exists in butter, but whether any long chains do I'm not sure, although more recent science has started to lean toward exhonorating butter, as having serious or possible connections to arterial plaque and atheromas.
Be a little cautious about nuts and peanuts. peanuts are quite cabr loaded and some nuts, like groundnuts, chestnuts, cocnuts and cashews register on a glycaemic Index, whereas things like macadamias, hazelnuts, brazils etc do not as their percieved bloodsugar effects from modest consumption are deemed not really anything to be concerned about.
Your suggested calorie intake for now is too high. You're thinking of consuming calories you might need when you're getting close to target build, but at present I'd aim for around 3,000 for now, as you could cause a bit too much excess fat creation in the short-term, when your body didn't need so a significant quantity of the calories consumed, but with the low carb thing you may have to aim for something like 40% protein, 20% carbs, 40% fat.
I'd like to lower the fat to 30% and increase carbs to 30%, as normally I often advocate going no lower than 30%, but I'm a little concerned how this may affect you, but if you chose to go with 40% protein, 30% carbs, 30% fat that's up to you, but i'm not going to advocate it in case it causes any possible issues, because then I influenced the decision.
I'd stick to around 6 meals a day every 2.5 hours and apart from the caveats I suggested the foods in question look fine.
You could also include trimmed steak in there and ham if you want and ground flaxseed.
Hopefully this all makes sense and you've got some of the assistance needed to formulate your own daily eating shedule.
GOOD LUCK and let us know how you get on.
Excuse me if this gets a bit long, but I wanted to be thorough with you for your own sake
.Most of those foods are okay, with a few caveats.
The first one being to trim the rind of your bacon.
The second is to beware of high metal fish like tuna as it's limited to 3 portions a week right now, so if you consume it consider limiting it, or go for lower metal fish like salmon, tilapia etc.
If you want to consume lower mercury fish I would also limit that, so a good estimate would 100g, (3.5Oz), per day and this could be done in one of two ways. You consume the fish with one meal, then include a small amount of a carb source, or split it into 2x 50g portions and have 2 fish meals a day, with some kind of mixed macronutrient food sources, like mushrooms, peas, beans or lentils that have protein and carbs, to top up the protien and get more carbs.
I would have also suggested rice, but as you're pre-diabetic, rice is high GI, however it's effects would be altered after cooking, because of losing some of the carb content and also depending on the quantity and if you have other carb sources with it as mixing high GI and lower GI sources togethr would reduce the effect on bloodsugar when comparing like for like quantities of carbs if that makes sense, I.E. 40g Rice carbs, versus 20g broccoli and 20g rice, so you would need to consider if rice is for you or not and brown is lower GI than white by around 15 on the GI scale, I'm not sure about wild however.
You may want to be aware of the smoke point of fats. You can find lists on the internet for this, but basically it means when a fat reaches a certain temperature and sustains at it for some time, it can convert into a toxic substance and then become carcinogenic, so then your food would be cooked in a carcinogen.
Now if this occured frequently like 1-2 times a day, as opposed to once a month say, then you may possibly increase cancer risk.
Flaseed oil isn't great but other ones like olive oil and butter fare better, so you might if using flaxseed oil, consider cooking without it and adding it after cooking.
You may also want to think about coconut oil, as it contains MCT's, (Medium Chain Triglycerides), sometimes called MCFA's, (Medium Chain Fatty Acids), which are called Lauric Acid, Caproic Acid and Capryllic acid and like short chain fats I believe they are transported through the lymphatic not arterial pathways, but eventually I do know that such fats are converted to energy in the liver, though I am not sure how this happens, so this might benefit you if you're getting a lack of carbs for energy, visa vie your pre-diabetes.
It's long chain fats that get into the arterial pathways. Lauric acid exists in butter, but whether any long chains do I'm not sure, although more recent science has started to lean toward exhonorating butter, as having serious or possible connections to arterial plaque and atheromas.
Be a little cautious about nuts and peanuts. peanuts are quite cabr loaded and some nuts, like groundnuts, chestnuts, cocnuts and cashews register on a glycaemic Index, whereas things like macadamias, hazelnuts, brazils etc do not as their percieved bloodsugar effects from modest consumption are deemed not really anything to be concerned about.
Your suggested calorie intake for now is too high. You're thinking of consuming calories you might need when you're getting close to target build, but at present I'd aim for around 3,000 for now, as you could cause a bit too much excess fat creation in the short-term, when your body didn't need so a significant quantity of the calories consumed, but with the low carb thing you may have to aim for something like 40% protein, 20% carbs, 40% fat.
I'd like to lower the fat to 30% and increase carbs to 30%, as normally I often advocate going no lower than 30%, but I'm a little concerned how this may affect you, but if you chose to go with 40% protein, 30% carbs, 30% fat that's up to you, but i'm not going to advocate it in case it causes any possible issues, because then I influenced the decision.
I'd stick to around 6 meals a day every 2.5 hours and apart from the caveats I suggested the foods in question look fine.
You could also include trimmed steak in there and ham if you want and ground flaxseed.
Hopefully this all makes sense and you've got some of the assistance needed to formulate your own daily eating shedule.
GOOD LUCK and let us know how you get on
.Re: Pre-Diabetic ectomorph looking for healthy way low carb diet
Welcome to the site Dwayne!
I have just gone through what you are, not easy and definitely stressful. There are classes you can take to learn more of how and what foods affect you for blood sugar.
Also, don't avoid your carbs or be scared of them but rather learn to balance them. 15 g of carbohydrates is 1 carb count... you should aim for 1 a meal if you stick to the 6 meals a day. Cycle through your fingers as you prick them, before and after every meal is going to get sore fast. I hope they taught you to prick at side of finger rather than the pad or front tip.
If you read a food label where it says
Carbohydrates ................. 27 g
Fiber ................. 6 g
Sugar ................ 2 g
Take the Carbohydrates and minus the fiber and then that will tell you the number of carbohydrates that affect blood sugar. Fiber does not affect your blood sugar. So for the example, the serving will have 21 g of carbohydrate which is 1 1/2 servings of carbohydrates. Over time you will notice your body reacts differently to different types of foods. For me, dinner Italian sausages spike blood sugar but I have a mate with diabetes that has no issue with them but potatoes will spike his faster than they will me.
As you drop your fat % and increase your muscle you will find your blood sugars dropping and you can get your body out of the pre-diabetic stage into normal. You are only "doomed to get type II" based on your current lifestyle... the new lifestyle you are developing will help you avoid it.
Finally, Every single person in the world will eventually become diabetic if they live long enough.... your liver has a lifespan and will eventually stop producing insulin to breakdown sugar in the blood. Some peoples don't last as long because of nature, others it is because of the abuse they put their body through. You are young enough to reverse these conditions and keep yourself away from the diabetic realm. You can get healthier and I am sure you are determined to do so! You have a hell of a good reason to get fit, use it as ammo and shoot for that target.
Hope this information is useful!
I have just gone through what you are, not easy and definitely stressful. There are classes you can take to learn more of how and what foods affect you for blood sugar.
Also, don't avoid your carbs or be scared of them but rather learn to balance them. 15 g of carbohydrates is 1 carb count... you should aim for 1 a meal if you stick to the 6 meals a day. Cycle through your fingers as you prick them, before and after every meal is going to get sore fast. I hope they taught you to prick at side of finger rather than the pad or front tip.
If you read a food label where it says
Carbohydrates ................. 27 g
Fiber ................. 6 g
Sugar ................ 2 g
Take the Carbohydrates and minus the fiber and then that will tell you the number of carbohydrates that affect blood sugar. Fiber does not affect your blood sugar. So for the example, the serving will have 21 g of carbohydrate which is 1 1/2 servings of carbohydrates. Over time you will notice your body reacts differently to different types of foods. For me, dinner Italian sausages spike blood sugar but I have a mate with diabetes that has no issue with them but potatoes will spike his faster than they will me.
As you drop your fat % and increase your muscle you will find your blood sugars dropping and you can get your body out of the pre-diabetic stage into normal. You are only "doomed to get type II" based on your current lifestyle... the new lifestyle you are developing will help you avoid it.
Finally, Every single person in the world will eventually become diabetic if they live long enough.... your liver has a lifespan and will eventually stop producing insulin to breakdown sugar in the blood. Some peoples don't last as long because of nature, others it is because of the abuse they put their body through. You are young enough to reverse these conditions and keep yourself away from the diabetic realm. You can get healthier and I am sure you are determined to do so! You have a hell of a good reason to get fit, use it as ammo and shoot for that target.
Hope this information is useful!
Re: Pre-Diabetic ectomorph looking for healthy way low carb diet
Some of this stuff may be relevant to you DD, but In relation to the potatoes things Chris, it might be because carbs are to some extent like fats, lost in part during cooking, so basically less carbs after cooking than before; so you may not be as affected compared to your friend, depending on cooking method, duration, size of potatoes, type I.E. red, sweet or white and maybe the amount of lower GI carbs coupled with the potatoes, that might slow the breakdown rate.
It may also be the case that carb enzymes like amylase and amylopsin, are produced more readily in your friends body and if so his body could then break down potato carbs faster and could stream them into his bloodstream more quickly.
So if it isn't purely genetic, then it might be down to actual potato factors and associated foods, that differentiate why he has more of an issue than you.
Otherwise it could be a bit of genetics and way of consuming potatoes combined, but maybe he might be able to prepare them or eat them with other things, that would make consuming them less of a problem, if it's not his genetics playing their part to any extent.
It may also be the case that carb enzymes like amylase and amylopsin, are produced more readily in your friends body and if so his body could then break down potato carbs faster and could stream them into his bloodstream more quickly.
So if it isn't purely genetic, then it might be down to actual potato factors and associated foods, that differentiate why he has more of an issue than you.
Otherwise it could be a bit of genetics and way of consuming potatoes combined, but maybe he might be able to prepare them or eat them with other things, that would make consuming them less of a problem, if it's not his genetics playing their part to any extent.
Re: Pre-Diabetic ectomorph looking for healthy way low carb diet
For him and I, I would go genetics end. He is sister in law's boyfriend so these differences have happened at the same meals. I am not saying its true for everyone but you have excellent points. What foods you eat when and with what can have an affect on your blood sugar 