frankov04's Journal, 03 Sep 21

Keep up the good work. 

Great progress! Once you reach your goal weight and maintain, you probably will have no more blood sugar issues. You're already in a pretty healthy range. 

I was in the same spot the end of 2019. My scale said error anything over 299 so I used that as my starting point. Made it down to 228 in 12 months. Maintaining 335. A1C went from 11 to 5. Being diagnosed with diabetes changed my way of life. After loosing the weight I am no longer diabetic. If I can do it anyone can. 

Go Frank! 🤘🤘🤘 

Excellent start, Frank! Let's go!  

that is tremendous progress! 

Keep up the great work! 

Good going Frank. Type 2 diabetes is often the result of lifestyle choices and can often be controlled effectively with diet and weight loss. Keep it up.  

My dr keeps telling me I’m per diabetic so I stop eat/drinking so many carbs and I’m down 5 pounds. So u keep up the awesome work! 

You are not alone. I am borderline type 2 diabetic. I am weighing around 335 and I struggle to. It's great to have support with friends, family or even wi your FS family too. 

Hi Frank, I'm struggling with my lifestyle change. In July, I was prediabetic. Recently, cut red meat. Added more veggies & fish to my rotation. Portion control & sometimes binging, going for 2nds all the time. 6 days out of 7 I don't snack after 6pm. I don't use a dinner plate. I use a salad plate for meals. Constantly craving salt. Can't have fruit or oatmeal, it just makes me. I find what most folks on FS considers a meal, I would consider a starter. I don't want to go on medication to control appetite. But, may have to if I don't get it under control in 2 weeks. My appointment with an endo is in 2 weeks. P.s. The more I exercise the hungrier I am. I'm jealous of people who see a plate of food and can't finish it b/c they are full. Any advice? 

Good on YOU, frank...celebrate all ur victories, all the way to goal & maintenance🤙 

Hey guys thanks again on all of your support and comments it means a lot  

@acbellarose Just don’t give up even if the scale isn’t moving if you notice your body and health changing that’s all that matters .. that being said everyones body is different and reacts different to certain macros Here’s what has worked for me High protein , very low carb, little to no added sugar foods Don’t drink your calories , which includes diet sodas , Gatorade’s , etc because if your having blood sugar issues the artificial sugar will still spike your blood sugar and of course Gatorade has a lot of sugar it won’t hurt to drink sugar free or diet drinks occasionally but not all the time But to answer your question just try your hardest to eat .8 grams of protein per 1lb of body weight just multiple it and that’s your daily protein intake goal this will keep you extremely satisfied and not hungry , also make sure you control your carbs I personally try to stay between 60-90grams total daily good carbs though which comes from veggies and whole wheat . Remember your weight loss and health is 90% of your diet the rest is your excersiee You can download FIND YOUR MACROS APP TO GET YOUR DAILY MACROS JUST REDUCE THE CARB INTAKE ON IT CAUSE IT NORMALLY GIVES YOUR ALOT OF GRAMS PER DAY Download  

@goirish your awesome good job keep your lifestyle healthy going .. Thanks for your support I do plan to reach my low 200s which I haven’t been since who knows maybe elementary or so , currently not struggling with anything I have my certain go to meals and exercise program and going pretty good for me right now .. I do however fast which I forgot to mention for 14-16 hrs daily  

I'm curious about the .8 gr of protein per lb of body weight. I think I've seen this formula elsewhere, but in a video by Dr. Ken Berry he said .8 gram of protein per KILOGRAM of body weight for ketogenic diets. A pound is .454 kilograms so there would be a big difference if you calculated protein using one instead of the other. Of course, excess protein is not really a problem. As much as I love my protein foods, I would have a hard time eating 155 gr daily vs 88 (for a 194 lb person). 

@trackin64 yes that’s the formula everyone in the fitness world uses actually they say .7gm per 1 pound of body weight to 1gm but ya I myself find it hard eating that much protein for sure what I do know for sure is that the more protein you eat the 1 of many benefits is less hunger 

Rock on, Frank. 

Thank you for your response, Frankov. For me, just keeping my carbs very low pretty much eliminates any hunger. My appetite for protein foods seems to naturally fall in line with the kilograms formula but maybe it should be different if you lift weights or do other intense physical activities.