The Original Low Carb Cookbook: Lose Weight with Healthy and Delicious Recipes for Every Day incl. 4 Weeks Weight Loss Challenge

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Breakfast: Porridge made with 30g porridge oats, 200ml almond milk, 40g blueberries and 10g pumpkin seeds

Before starting any healthy eating programme, please read how to choose your meal plan to make sure you follow the plan that's right for you. Our low-carb meal plan aims to help you maintain a healthy balance while reducing the amount of carbs you eat. Varying amounts of carbohydrate are shown each day to help you choose which works best for you. If you do decide to follow a low-carb diet, it’s important to know all the potential benefits and how to manage any potential risks. Low-carb meal plan A low-carb diet isn’t for everyone. The evidence shows they can be safe and effective in helping people with type 2 diabetes manage their weight, blood glucose (sugar) levels and risk of heart disease in the short term.I won't eat a load of pasta with a side of garlic bread and not much else, because the carb load would be difficult to bolus for. But neither would I eat a completely carb free meal. It's all a question of balance, and a healthy diet is good for all of us, diabetic or not.” It’s really important to first reduce your carb intake from unhealthy sources such as sugary drinks, pizzas, cakes, biscuits, chips, white bread, fruit juices and smoothies.

A mix of whole milk and semi-skimmed milk has been used, but please use whichever you prefer. Any dairy alternative should be unsweetened and fortified with calcium. Although these can be unpleasant, they are usually temporary and shouldn’t be harmful in the long term. Speak to your healthcare professional if you’re concerned about any of these. But the evidence also shows they can affect growth in children, and so should not be recommended for them. And there is little evidence to show the benefits of this type of diet in people with type 1. Some carbohydrate foods contain essential vitamins, minerals and fibre, which form an important part of a healthy diet.

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However, there’s no evidence that following a low-carb diet is any more beneficial in managing diabetes than other approaches in the long term, including a healthy, balanced diet. This is especially important if you treat your condition with insulin and diabetes medications that increase the risk of hypos (low blood sugar levels). Reducing your carbohydrate intake and changes to your body weight may mean your insulin and diabetes medication needs to be adjusted. Important points about this meal plan There is no strong evidence that following a low-carb diet is safe or beneficial, which is why we don’t recommend this diet for people with type 1 diabetes.

Research suggests that the best type of diet is one that you can maintain in the long term, so it's important to talk to your healthcare professional about what you think will work for you. Another option is the Mediterranean diet, which is also linked to reducing the risk of heart diseases and stroke. What to consider before following a low-carb diet We know losing 15kg within three to five months will give people with type 2 the best chance of putting their diabetes into remission. Evidence tells us this is more likely if you are able to lose weight within 6 years of your diagnosis. This meal plan has taken nutritional information from our recipes and the sixth edition of Carbs and Cals, unless otherwise stated. It is really important that you speak to your healthcare team for support to manage your insulin if you’re considering a low-carb diet. For people with type 2 diabetes It's nutritionally balanced, we’ve counted the calories for you, and it contains at least five portions of fruit and veg per day.If you or someone you know is self-isolating, find out how to eat healthily whilst staying at home. What’s a low-carb diet? This meal plan outlines daily food intake for one person, but it's still important to remember to drink regular fluids. This includes plain water, plain milk, and tea or coffee without added sugar. Breakfast: Omelette made with two eggs and milk along with 80g spinach, 80g mushrooms, 1tsp of vegetable oil, 25g grated cheddar. Pair with a slice of rye bread with 1tsp of unsaturated margarine Here we’ll explain what we mean by low-carb, what the benefits are of low-carb eating when you have diabetes, and share a low-carb meal plan to help you get started if this is the diet for you. We’ll also explain how to get support to manage any potential risks, especially if you manage your diabetes with medications which put you at risk of hypos. Depending on the approach, following a low-carb diet may also lead to other side effects, such as constipation or bad breath.

Disclaimer: every effort has been taken to make these meal plans as accurate as possible, but there will be some variation in nutritional values. Speak to a dietitian or your diabetes healthcare team if you have questions about your individual dietary needs. Monday

What’s a low-carb diet?

We've included the values of fibre and protein too to help you make sure you are meeting your nutritional requirements. We know lots of people in the UK aren't eating enough fibre, so it's important to try and include good sources in your diet every day. Finding a way to lose weight can also help you improve the way you manage your condition and reduce your risk of diabetes complications. There are different ways to lose weight, such as a low-carb diet - but there's no one-size-fits-all approach.