Normal blood sugar at last! Eating whole food plant based…

I just got back from my quarterly checkup at the hospital and am happy to report that my blood sugar, HbA1c is finally in the normal range.

This is 22 weeks after recommitting to WFPB (Whole Food Plant Based) and following Dr. Greger’s guidelines in “How Not To Die.”

Note: My only exception to Greger’s Daily Dozen is I have been avoiding nuts because, like many people, I find that they do, in fact, impact on weight loss. See Chef AJ for example. She’s very supportive.

In general, I stick with lower calorie density foods, including satisfying carbs like potatoes, sweet potatoes, and brown rice. Potatoes in particular are very filling and low in calorie density.

And I eat lots of veggies, legumes, and have fruits every day.

I avoid animal products, oils and other added fats (completely), added sugar (as much as is practical), added salt (as much as is practical), and also stay away from highly processed high calorie density foods, like breads. I don’t obsess about tiny amounts of animal products though, like bonito extract in miso soup at a restaurant. I’m trying to make this easy and sustainable.

I also log my food and exercise calories in MyFitnessPal, and keep within 1800 net calories per day (food calories minus exercise calories). There is no feeling of deprivation. If I’m hungry I’ll eat something, like a fruit, or edamame (great snack).

My doctor said he’s never seen anything like it.

Here are the results. Normal ranges are in parentheses.

Total cholesterol 133 (120-219) – great
Change from 124 on 12/20/2018

HDL 38 (35-80) – great
Change from 36 on 12/20/2018

LDL bad cholesterol 72 (70-139) – great
Change from 67 on 12/20/2018

Triglycerides 114 (30-150) – normal
Change from 100 on 12/20/2018

I guess the changes above are just normal fluctuations.

HbA1c 5.9 (4.7-6.2) In normal range! Yay!

HbA1c change is from 6.5 on 12/20/2018, 8.2 the time before, and down from 10.8 at peak. This value does not fluctuate over the short term. It’s a 2-3 month average. So it’s definitely in normal range at last. And has been consistently getting lower.

All my blood values are in normal range.

Weight loss is also going well. Since September when I recommitted to WFPB my weight is down 14 kg = 31 lb. That’s 1.4 lb/week, which is reasonable. Some patience is needed.

My total weight loss following WFPB is down 31.6 kg = 69.5 lb since my peak back in 2012.

My MyFitnessPal Streak Day is 2489. Daily logging in MFP has been a great sanity check and prevented me from having a complete rebound when I fell off the wagon in the past.

The nutritionist, who I also met today, is worried that I am eating at least three fruits a day, which goes against her guidelines for people with high blood sugar. Yet my blood sugar has consistently dropped, and is now finally in the normal range. She insists I’m eating twice as much fruit as I should and said I should cut down. We left that vague since I promised I would eat more tofu for protein. 🙂

As far as medication goes, I asked my doctor if I can stop taking it, and he recommended being cautious and seeing how it goes for the rest of the year. Since he’s my doctor, I will stick with his advice for now.

I do not do intermittent fasting. It’s not necessary and I’m not interested in that.

My mantra if I ever feel tempted by anything I know is bad is, “Stay the course.”

Onward!

Feeling great on WFPB (whole food plant based) so far

My house, is a very very very fine house.,.

With salad legumes, brown rice, and nutritional yeast in the cupboard.

Salad mixed greens, eggplant, mushrooms, and grapes in the vegetable bin.

Also cucumbers, tomatoes, apples, potatoes, and sweet potatoes in the vegetable bin.

Also flaxseeds. And some edamame to snack on later.

That’s dinner you see – veggies over brown rice. The sauce is boiled down water from making the veggies, mixed with spices (turmeric, smoked paprika, ginger, black pepper) and nutritional yeast. It turns into a rich, creamy/spicy sauce that way. I had that after a large healthy salad.

There are other frozen vegetables in the freezer.

I feel great eating this way. Down 26.5 lb the last 125 days. That’s about 1.5 lb/week. Not bad considering how satisfying my meals are and not feeling deprived at all. That’s 65 lb lost in all by the way – eating WFPB (whole food plant based).

Stay the course!

Lentils and veggies

I made something new!

I finally found a supermarket in my neighborhood that sold cans of lentils from Italy. The only ingredient is lentils.

Tonight, I added a bunch of spices to the 400 g can of lentils, like turmeric, all purpose seasoning, ginger, and black pepper. And to that I added a bag of 300 g of frozen vegetables. And some nutritional yeast.

The can said that only 240 g of the can were solid ingredients, so I assume the liquid is the cooked liquid from the lentils. It was thicker than just water. Anyway, the calories on the can match up with what CalorieKing says, and so I believe there were 276 cal in the can. The veggies were just 99 cal. This seems like a great, filling dinner for people are trying to eat healthy and also lose weight.

The lentils were a nice substitute from the 160 g packages of brown rice I usually pour the vegetables over, much more filling, and just an extra 50 cal total. The calorie density of lentils is much less than the calorie density of brown rice.

I heated it up in my saucepan, and that was that. No preparation needed at all. Perfect for a lazy chef like me.

Delicious!

One more note on nuts (I promise it’s the last one)

Finally I decided to test it. I’ve been going by Dr. Greger’s advice that 1 tablespoon of nuts added to my salads would have no bad effect on weight. But I had stalled. And, to be honest, it never made sense to me. I’d seen his video and read his info about nuts in HNTD, but the calories from nuts just couldn’t magically disappear, could they?

Well I tried it and after losing weight my weight loss really stagnated for the past few weeks. I admit I was getting a bit frustrated – but I was staying the course!

Then I decided to just drop nuts altogether a few days ago and see what happens. I still add 1 teaspoon of flaxseed to each salad, usually 3 times a day.

The day after I completely stopped nuts my weight dropped 1.3 lb, The next day it dropped 0.9 lb. The next day it dropped another 0.4 lb. The day after that it dropped another 0.4 lb. Anyway, my weight today is 3 lb less than it was 1 week ago.

And all I changed was eliminating nuts from my diet.

So nuts to nuts for me.

And we now return you to your normal programming…