Too much weight loss with pre-diabetes diet

You are doing great John J. @testudo! I'm on a similar journey to get healthier. I thought I was a little pudgy at 215 when I got out of the Navy and blossomed as I got older with a high of 330. My problem has always been snacking and fast foods. I started this year at 244.7 and am currently 215.8. I now have my weight goal set for 200 to try and maintain between 200 - 205 which I think is a healthy weight for me. I've found the alternate fasting gives me the tool to lose weight and pretty much eat what I want as far as food. I still avoid fast foods and as much processed foods as I can. I limit bread and chips which are a killer for me...can't eat just one! I use several days of 20 hour fast with a 4 hour eating window which was a little difficult when I first started but I no longer have that hungry feeling. I use the Zero app which you can download for your smartphone to start/end a fast, but it's nice that you can change the fast if needed -- https://www.zerofasting.com/. My normal routine is to fast using 20/4 for 3 to 4 days then use a 18/6 or 16/8 fasting/eating window for 2 days.

Here's a good food reference - Slide show: 10 great health foods - Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/health-foods/sls-20076653

You might find this article interesting - The Dilemma of Weight Loss in Diabetes: https://spectrum.diabetesjournals.org/content/20/3/133

What has helped my snacking is to replace the junk snacks with something healthier. I found some great individual packs of nut and dried fruit mix from Costco but I think you can get it at other places - Power Up Trail Mix - https://www.amazon.com/Power-Up-Natural-Antioxidant-Variety/dp/B07JQ1NF3Z/

Hi other John B, and thanks for the reply. Thanks for the references. I will review them but I think the central theme here is weight loss. I see that you are trying to maintain weight at 200-205. I would like to maintain 190. And now I’m down to 180. So do I just to eat more turkey, chicken, fish? What are your thoughts with gluten free turkey subs? What about milk shakes? I guess I’m at the opposite spectrum from you with weight. Also, my bloodwork came back with LOW sodium. Thanks again John B, John J.

I mostly eat chicken, turkey and small amounts of beef. I used to eat a lot of red meat but have limited it in the past 3 or 4 years. Gluten free turkey subs sound OK if the bread is not bad but I've never had one. I haven't had a milk shake in a long time but when we want a treat, my wife and I head for the local Dairy Queen and get a small Blizzard. I can't do that too often because of the amount of sugar and calories in them. Do you like eggs and cheese? They and some other foods have a surprising amount of sodium in them and may be helpful to you for maintaining your weight. Here's a list I found - Top 25 Foods that Add the Most Sodium to Your Diet: https://sodiumbreakup.heart.org/top_25_foods_that_add_the_most_sodium_to_your_diet

@johnbishop My problem with dieting now is that I have read and more that if you have osteoporosis you need to eat more protein that is the normal recommended amount so I am trying to do that. Unfortunately, meat is calorie-dense even though I keep it to lean meats. I try to eat fish two times a week too, I'm drinking Fairlife 2% milk which has high calcium, high protein, and is lactose free, and try to eat yogurt and/or cheese. I am at that stage where I start every day out doing well, and then I get out of bed. 😉 I would love to lose 20 pounds but I would settle for 10-15.

Seriously, I am fine through breakfast but as the day progresses I go downhill. I may try the fasting method but I will definitely have to plan around it. I need to do something but these pandemic pounds don't want to budge.

@testudo Are you gluten intolerant, or do you have celiac disease? I have read in numerous places that unless you do actually have a problem with gluten you should not eliminate it from your diet. It is beneficial in some ways. Right now people are jumping on the "eliminate gluten" band-wagon who have no problem, and interestingly there are many people who do have sensitivities who don't know it and are eating gluten!
JK

I don't have all the answers after 14 years of trying, but I have decided to stick with at least one slice of multigrain bread with seeds in it, or rye bread. When I went without any bread, I felt awful and think I was missing some B vitamins. After trying hard all year, my slacks are loose and sloppy on me except the waist, which is the problem everyone seems to have. Officially I worked off five or six pounds, which is about what happened when I was much younger.
In my Fifties I dropped two dress sizes and the scales stayed the same. I know I am doing well today with a fasting sugar of 98 so it is a good day for me.
I have read much about gluten from the doctors who profess to know, and have decided to forget about gluten problems for now. Prunes and dates keep me happy and on my feet, but I walk slowly at 85. I also don't look for diseases anymore, and have faith in a balanced diet. I think that is very important.
And yes, I drink milk and eat yogurt and eat nuts when I have the munchies. This fall I am going to eat brussel sprouts, and I have a recipe from EmI eril for Southern greens boiled with ham and beer and have swiss chard in the pot. I strive for variety and don't sweat the details. I am drying tomatoes in my hydrator and also some herbs. I worked all day today cleaning house and doing laundry and will not do that tomorrow. One day at a time. Dorisena

you are an inspiration for getting myself moving. Talk to me anytime.

Thanks, Mummy. During this long isolation period, i want to communicate with like minded people and have friends, even if it is only with words on the computer. Sharing ideas and goals makes us feel worthwhile and respected, even when we are old. And we take time for other people because we still care.
My children don't want me on Facebook so I am safe at home, but that is lonely. And I love to study and learn more each day that I wish I had learned many years ago. I had a good doctor as a child who taught me to keep working on my poor health, so I am happy when I see some improvement. Dorisena

Hi, testudo, I've been working hard to gain weight not lose more since an unintended wt loss of 30 lbs over the past yr+. While my diabetes & kidney (ckd) diet, along with exercise has improved my A1c and Gfr numbers, adding high caloric foods that mesh with my diet has proved problematic for me. Stable for years at 125 lbs and 5'8", I am now drinking 1/2 bottle of Boost at 2 meals/day and making myself eat a "few more spoon/forkfuls" at each meal. It is frustrating to say the least but I have managed to regain 5 lbs over this period. So much is written about wt loss and so little about "proven ways" to maintain or regain weight needed. Best wishes on this journey. To add to my challenge is that while more protein is often recommended for those of us with osteoporosis, I need to rely on plant protein vs red meat because of protein issues with ckd. I do make veggie based protein smoothies and rely on raw veggies and unsalted nuts for most snacks. Due to high sugar/salt content of many fruit and veggie juices, I focus more on the raw items rather than juices. If I can locate a couple of sites searched months ago on "healthy ways to gain weight", I'll share them here. Best to you and others who find themselves in this pretty select minority group.

@testudo, Here is a site that might prove helpful: https://www.healthline.com/nutrition/18-foods-to-gain-weight#TOC_TITLE_HDR_19

@dorisena, I appreciated what you wrote about striving for variety in your diet. And your mention of swiss chard brought a real smile because after a neighbor introduced it to me, I am delighted to be growing my own and adding it to smoothies, stir frys, casseroles and salads. Even better is that it has managed to "live" through the winter in my area of west TX which is a high heat, arid area at best for growing anything. Plucking a few leaves in Jan/Feb is a delight. smiles

As for walking "slowly" at age 85, I can only hope that I'll still be moving at all! Smiles....No chance at all for me at age 77 to begin to do laundry and...clean house all in the same day. Kudos to you, spring chicken!