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If you're overweight and trying to work towards a healthier weight, please recognize that being overweight is a chronic condition that requires a doctor's supervision.  Since obesity is closely related to Type 2 Diabetes, seek the help of your local diabetes clinic where you can get advice from a diabetic nurse and a dietitian.  Be aware that many health care professionals are wedded to the (low fat) diet-heart hypothesis.

 

If you're wondering what I've been eating lately, the following list is what my daily meals typically look like.  We've been getting seeds and nuts from the local Bulk Barn and buy just enough to use the coupon in the BB flyer.  I monitor my blood glucose with my FreeStyle Libre to me determine the best time to eat.  With my blood sugar now staying in the healthy range (3.9-6.9 mM) and steady, it has become easy to defer breakfast to a late lunch or even supper.  The Dawn Phenomenon typically takes until noon or early afternoon to wear off.  If I skip lunch, my blood tends to gradually fall into the low 4 range by late afternoon.

After being off of Forxiga for two weeks, I noticed that the the Dawn Phenomenon seems more pronounced and taking longer to wear off.  Others on a fat-adapted (eg, ketogenic) diet have also reported a similar situation and some describe it as psysiological insulin resistance.  This is occuring because the liver is responding to waking hormonal changes and "dumping" glycogen into the bloodstream to boost serum glucose.  Dr Ben Bikman (see Diet Doctor Podcast #35 @ 13:04) states he believes this situation is "glucose intolerance" rather than insulin resistance because psysiologially the body will respond to an influx of insulin.  With glucose intolerance (aka carbohydrate intolerance), hyperinsulinemia is NOT present and the pancreas does not appear to be responding to the endogenous glucose produced by the liver.  This has also been described as "Adaptive Glucose Sparing" because, although the liver raises serum glucose from the Dawn Phenomenon, tissues have been adapted to using ketones and no-longer require as much glucose for fuel.  2Fit Docs explain that high morning glucose on a low-carb diet is normal and healthy (see High Glucose on Keto Diet - Adaptive Glucose Sparing). Since gluconeogenesis is demand-driven, I expect that the Dawn Phenomenon will diminish over time.  As my focus is to become insulin sensitive and this can only be done by minimizing insulin levels, I am going to continue with LCHF diet and see where it takes me.

Meal Description
Breakfast
  • coffee
Lunch
  • 2-3 large eggs (with bacon if I feel ambitious) AND/OR
  • 1 avocado (2 if they're small) AND/OR
  • plain high-fat yoghurt or skyr (100-150 ml or ~1/2 cup), with:
    • fresh or frozen berries
    • dry roasted sunflower and raw pumpkin seeds
    • ground flax and/or chia seeds (for added Omega 3)
Supper
  • normal Canadian meal (see Canadian Living recipes)
    • minimize bread and potatoes
    • sometimes basmati rice or cabbage
  • fruit (apple, grapes, orange, banana, etc)
  • dessert (eg, small piece of chocolate)
Snack
  • roasted peanuts
  • walnut halves
  • almonds
  • dry roasted sunflower seeds
  • peanut butter (no bread, no jam)

 

Milestones

Date Milestone
2015-10 Diagnosed diabetic, prescribed Metformin and Januvia
2017-10 Prescribed Janumet XR to replace Metformin and Januvia
2018 Prescribed Dapagliflozin (Forxiga/Farxiga)
2019 Janumet adjusted with lower metformin content
2019-11-02 started using FreeStyle Libre glucometer
2019-11-11 stopped taking Janumet (Metformin & Januvia)
2019-11-20 blood sugar trending higher, sometimes deferring breakfast until noon as per blood glucose
2019-12-02 on vacation, stopped taking Rosuvustatin
2019-12-12 starting regularly deferring breakfast until noon or later (2 or 1 meal / day)
2020-01-11  Stopped taking ‎Forxiga.  Now only taking Telmisartin (Micardis) and ASA 81 mg daily
2020-01-28 Stopped taking Telmisartin.