The internet is swarming with articles on different diets (LCHF, Paleo, Keto-genic and Atkins) and many more. What are these diets and what is the difference among them them? One thing, is for sure, none of these diets ask you to eat processed carbohydrates and refined sugar.
How are these diets different?
We all know that the diets mentioned above vary the quantity of the three macro nutrients (Carbohydrates, Fat, Protein). From my understanding, Keto diet promotes more fat and low carbohydrates while Paleo promotes more protein and less fat.
What is the objective of these diets?
Since we are focussed on Diabetes and Weight Loss, the objective is to have a lower insulin response to combat Insulin Resistance (Too Much of Insulin floating not utilised by your body). I assume that you know Insulin response for carbs is the highest , moderate for protein and low for Fat. That being the case, I would look at following any diet that helps with insulin response being low after a meal to avoid Glucose spikes. I would also look at any diet that has a combination of the three macronutrients in every meal.
Is your body carbohydrate Intolerant?
A simple way to check if you are carbohydrate intolerant or not. Weigh yourself on an accurate weighing machine. Cut down your carbohydrate intake (eg. Rice, Chapathi) for 2-3 days and then measure yourself again on the same weighing machine. You may have an reduction of weight by 1-2 Kgs of overall body weight. The reason is that reduction of Carbs intake will prevent your body from holding on the water level in your body. Simple but effective check.
What should you do?
For Diabetics especially, in the morning, focus on having a Low Carbohydrate meal and add in more protein content. Having an egg or two with veggies added in (3 color types of capsicum and mushroom) cooked in butter will form a satiating and complete meal. Adding spinach to the eggs is another way to have a variety.
What will be the results?
At the end of the week, with all three (restrict to 3)meals in a day having a reduction on the amount of carbs (one less chapathi, less of white rice) . That will help with your blood glucose readings. Try it and see for your self.