Recently found out I have diabetes

Hey y'all, I'm a 45 year old husband & father of four.

About three weeks ago, my doc told me I have diabetes.

I have drastically changed my diet, & am netting under 1200 calories a day.

Brisk 30 minute walk every morning, & sometimes again in the evening.

I'm about to get back into bicycling, after a five year break from it.

I'm sure I will have many questions about type 2 diabetes, if anyone knows about it.

Right now I am still trying to find things I am allowed to eat, & what amout of sugar I can have in a meal or snack.

Hope to chat with some of you soon, I have a day job so evenings will be when I check in.

sorry about the diabetes thing. I dont have diabetes, but my Dad does, and I know how much it sucks at times.

All I wanted to add is that 1,200 or anything under this amount of calories is nowhere near the amount you need a day to even live.  Even more so  for the exercise you are doing a day. Men should not have anything below 1,500 calories. It's very unhealthy and it's undereating. So you're drastically undereating which can really make things worst for you in the end.

I suggest you up your intake. Find out how much you burn a day (BMR) according to your age, height and weight, and substract 500 from there. That should give you a deficit of about 3,500 calories a week, which will equal a pound loss each week. The slower you lose the weight, the more likely it is to stay off. If you are looking for a two pound loss, which is the most you can lose in two weeks and still keep it healthy, you'd have to substract 1,000...but this can be too drastic, so I suggest sticking to a 500 cal deficit a day. 250 burned through exercise, and 250 less in food.

good luck.

Type 2 diabetes runs in my family.  My father has it and unfortunately, does not exercise or monitor his diet enough.  Therefore, he has to give himself like 5 shots in the stomach daily.  It's no fun and it's very frustrating to watch someone you love not do much about the condition.  On the bright side...

My grandfather (dad's dad) was diagnosed about 20 years ago and he is now 84 years old and hasn't taken any sort of meds for his condition in probably 19 years!  He changed his diet totally and only eats healthy and  clean whole foods.  He also goes to the YMCA and lifts weights and runs the treadmill every morning like clockwork.  He has had 2 strokes since then and recovered VERY quickly with NO side effects normally associated with a stroke.  He is in excellent shape.

The point I'm trying to make is that diabetes does NOT have to become a nuisance in your life.  With discipline and the desire to live "normally", you can keep it in check.  I would suggest talking to my doctor or a dietician about your diet.  I know you should absolutely stay away from obvious refined sugars (ie- found in cakes, cookies, pies, sodas) and from the wrong carbs (ie- white carbs such as white flour, white rice etc.).  You need to stick with whole grains all the way.  Best of luck to you.

i am proud to say that my dad after suffering w/ diabetes (incl.  insulin shots) for 10+ years has his 100% undercontrol w/o meds.  The answer: diet and exercise. 

Diet: Sounds like you have a great start.  Your calories sound a little low,  though, I would suggest 1500 or so.  The biggest thing however is what you eat.  Whatch those carbs,  they sneak up on you.  (bread, pasta, potatos can be killers).  Easy answers:  when you buy a sandwich throw away one slice of bread, when you order a salad ask for them to hold the croutons, when you get a burger chuck a bun, skip the chips ask for a salad, etc.  You'd be suprised how accomadately places are to requests.   It is going to be a million small things that make the difference.  ANd eat lots of small (5-6) small meals are better than large ones and do not skip breakfast!  Protein is your best friend :) 

I would also considering weighing/measuring all you food for  week or so.  Be sure your serving sizes are correct.

exercise:  Your biking is great.  My dad bikes ~60-70 miles a week and says the bike saved his life. And I believe it (he lost 100 pounds in 4 years).  Bike, walk, do some weights.  (I also enjoy 100+ miles of biking a week, so I am a little biased here)  Most importatnly pick something you enjoy.   

Exercising will cause your fat to redistribute.  It will get burned from around/in between your muscles.  This is critical b/c the close proximity of fat to muscle is some of the cause of your insulin resistance that you are experiencing with Type 2 diabetes.  Gettign the fat off and muscles toned up are key!  You do not have to become a body builder but every little bit helps.

monitor:  You are new to diabetes and blood sugar monitoring.  Your doctor will not be on top of it.  YOU need to be your #1 advocate.  You need to monitor your blood sugar daily, morning (fasting) and 2 hrs after dinner.  WRITE THEM DOWN, and keep a food journal.  Even if your doc says you don not have to do this,  DO IT!  You will notice patterns in your eating, exercise and blood sugar.  This is the best way to educate yourself, so you can make the right choices for your body.  YOu'll be your own little science experiement :)

You can beat this!  you do not have to have diabetes for the rest of your life.  But you must be consistant and deticated.

Best of luck!

P.S. blue diamond makes great flavored nuts (incl  cinnamon and sugar), in proper serving size (1/4 cup)  they make a great dessert.

Bananee & Oddfunk, thank you for your advice. I will talk with my doctor about these things!

Jredig, I will take your advice on monitoring my blood sugar. I need to get more info on this, & find the least painful method.

As far as you being biased on cycling, that's fine with me.

I grew up with bikes, stopped for a few years in my twenties.

Started riding again in my thirties, & rode up until about 5 years ago.

Just before that, I was riding 60-70 miles on a weekend day every week.

These were offroad miles. Most on level ground, along the Delaware river in Pa. So don't think your bending my ear.

Thanks to all of you for your advice, much appreciated!

Join our diabetes group in CC.  Your doctor needs to set you up in a diabetes class for nutrition etc.   May hospitals have a clinic.

YAY biking!

figure pricking really sucks.  The side of your finger is often better, as is your forearm.  And do not skimp, buy the little spring loaded contraption.  It makes it hurt much less.   It also seems to be less painful for those who knit or play guitar (tough fingers, all caloused).  Not that takign up the hobby would be worth it, just funny to note.

Just think about it as a few finger pricks now, opposed to a lifetime of insulin shots AND finger pricks.

Again wishing you the best and stay strong when the kiddos and the wife are snarking down dessert.  It is often hard from a social standpoint, just be creative.