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    non-consistent weight loss rate
    An_251144 posted:
    I have recently started a diet and increased my exercise routine to help combat "creeping" diabetes. My dietician is happy with my weight loss rate (about 21 lbs in four months), but my glucose level remains high. I don't eat sweet things (except two pieces of fruit each day — cut down from 4+) or much carbohydrates. I exercise about 1.5 hours "power walking", or play 18-27 holes of golf plus golf related exercises, every two days and have another 20 lbs to lose to reach my "ideal weight" of around 140 lbs. I am 68 years old and the main change I have made is to eat less and roughly double the amount of exercise each week. I have noticed that my weight loss is not consistent. Some weeks it is slow (less than a one lb per week for two or three weeks, then suddenly I lose over 3 lbs in one week. I have been unable to identify anything different in my diet or exercise routine to explain the different rates.
    Is this a "normal" pattern?
    PetuniaPea responded:
    I'm not sure if this is a "normal" pattern for weight loss, but I'm wondering...what kind of carbohydrates are you eating? Are they complex carbs like sweet potatoes, brown rice, other veggies, etc? Or are they crackers, pretzels, white bread, white rice?

    Complex carbohydrates take longer to digest and release sugars slowly, which helps stabilize blood sugar.

    Eating fruit alone should be fine for most people, I think (BTW I'm no expert or nutritionist, just using my life experience here!)...but maybe eat it with a bit of protein and "healthy" cantaloupe slices with a handful of nuts, for example.
    Certain fruits are higher on the glycemic index than others (grapes and melons are higher than apples, for example). So by eating protein and fat with it (nuts, seeds, lowfat cheese or yogurt), the glycemic index should go down, which is what you want. You want to stay away from eating high glycemic foods like processed/refined carbohydrates like white bread, chips, etc.

    Bottom line: High glycemic foods are not so good for blood sugar levels. Low glycemic foods are great for stabilizing blood sugar levels. IF you eat high glycemic foods, make sure you eat them with low glycemic foods to reduce the "glycemic index!"

    Your weight loss may stabilize if you do this. Good luck!!!

    Here's a few WebMd pages I found:

    What is the Glycemic Index, a brief definition:

    Glycemic Index Diet:

    20 Reasons for Blood Sugar Swings:
    PetuniaPea responded:
    Here's a website I found where you can find the glycemic index of a particular food, just type in the food in the top line and hit your Enter key:

    Here's something that I copy and pasted from another site that explains what numbers you want to focus on:

    "The glycemic index (GI) is a measure of how fast blood sugar rises when 50 grams (1.75 oz.) of a specific food is eaten.

    Foods with a high glycemic index (greater than 70) will cause a rapid increase in blood sugar.

    Foods with a low glycemic index (less than 55) will cause a much slower rise in blood sugar."

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