Is "Just Eat Less" the Solution to Managing your Diabetes?

Is “JUST EAT LESS” the solution to managing your diabetes?

When first diagnosed with Type 2 diabetes, you might hear the well-intended, but somewhat unhelpful advice: "Just eat less." Other variations include "just cut out carbs" or "don't eat after 6 p.m."

Eating with diabetes often becomes about what you can’t eat—deprivation, being hungry, or cutting out whole food groups, like carbohydrates. But diabetes management is far more complex than a one-size-fits-all solution.

The Problem with "Just Eat Less"

Reducing food intake too much can leave you feeling hungry, deprived, and low on essential nutrients. You may lose out on the very nutrients your body needs to manage blood sugar effectively.

While it's true that certain foods—like highly processed, low-nutrient options—should be limited because they contribute to excess calories, glucose spikes, and inflammation, “just eating less” doesn’t necessarily mean you’re eating better.

The Risks of Restrictive Diets

When you restrict too much, especially nutritious, high-volume foods or whole food groups, you’re more likely to feel unsatisfied. This can lead to overeating later, whether it’s hours, days, or weeks ahead. For some, fasting protocols, like intermittent fasting or time-restricted eating, can help manage intake. But if it leads to overeating in the evening, it defeats the purpose.

Following rigid, unrealistic meal plans—like eating only lettuce and tuna for lunch—can seem like a quick fix, but it's often unsustainable. Once the motivation fades, it’s hard to stick to the plan, and the cycle of restriction and bingeing begins again.

A Better Strategy: Add More, Not Less

Rather than focusing only on eating less, think about what you can add to your meals. Incorporating more nutrient-dense, lower-calorie foods—like fiber-rich veggies, lean protein, and healthy fats—can keep you fuller for longer and support blood sugar control. By thinking about what to add, you shift the focus to abundance, not deprivation.

The Takeaway: Balance, Not Starvation

You don’t need to starve yourself, restrict entire food groups, or rely on "diabetic" foods. A nutritious, balanced diet can provide energy, satisfaction, and fuel for an active lifestyle. And remember, "just eat less" doesn’t mean cutting something out forever. It's about finding the right balance between what to reduce and what to add.

My advice? Focus on eating more of the foods that work for your body and your diabetes, and that you can continue eating long term. If you need help finding that balance, I'm here to guide you.

Why Waiting for the New Year to Focus on Your Health Might Not Be the Best Idea

This morning I booked my car in for a service. There’s nothing wrong with it—it’s running smoothly, but it’s gone over the recommended kms. As I was waiting to make the booking, it struck me: there are only 141 days until the New Year!

Many of us see January 1st as a fresh start, the perfect time to kick off new health goals, especially when it comes to diet and diabetes management.

But what if, like with my car, we need to check in sooner?

The Importance of Regular Check-Ins

Just as regular car maintenance is essential to prevent breakdowns, routine check-ins on your health are crucial. You wouldn’t wait until your car breaks down to service it, so why wait until the New Year to address your health? A proactive approach can help you stay ahead of potential issues, ensuring that your body is running as smoothly as possible.

Why Now?

The New Year is a popular time for setting goals, but waiting until January to start or adjust your diabetes management plan might mean missing out on opportunities to optimise your health. By taking a moment now to review your dietary intake, meal planning, activity and overall management plan, you can make small adjustments that could have a big impact on how you feel heading into the holiday season—and the New Year.

Steps to Take Today

1. Schedule a Review: Set up a time to review your dietary intake and diabetes management. This could include your dietary intake with a dietitian, your activity with an exercise physiologist, your doctor to review your management and suggest any adjustments to your medication.

2. Reflect on Your Current Routine: Are there areas where you feel your routine could be improved? Maybe you've noticed that it’s been hard to get moving during winter, or you are busy being busy and have not been as organised with your food intake as you were earlier in the year?

3. Set Realistic Goals: Rather than waiting for the New Year to make a big change, consider setting smaller, manageable goals that you can start working on now. This might involve incorporating more physical activity into your day, trying out new recipes, creating a weekly meal plan and appropriate shopping list.

4. Plan for the Holidays: The holiday season can be a challenging time to manage diabetes. By preparing now, you can develop a strategy to enjoy the season while keeping your health on track.

Conclusion

Taking care of your health doesn’t have to wait for a specific date on the calendar. Just as your car needs regular maintenance, your body requires ongoing attention to stay in peak condition. By scheduling a review now, you’re setting yourself up for success—both for the remainder of this year and as you head into the next.

Don’t wait for the New Year to make your health a priority. Start today, each day counts!

Dry July for a New Start

July 1st marks the first day of the month, the second half of the year, and it also falls on a Monday. Being the start of the month, the start of the next half year, and the start of the week, it could be a good time to reflect on your dietary intake, particularly your intake of alcohol. Which brings us to the idea of “Dry July.”

Like other themes such as Feb Fast or Sober October, “Dry July” is a time when alcohol is limited (or moderated) for a calendar month. A month can be a good time to reflect on your intake, increase awareness of what you might do habitually, and make some choices to improve your health, not only for the month but perhaps beyond too!

Why Participate in Dry July?

1. Weight Management:

• Each gram of alcohol provides 29kJ or 7 calories (energy), and we often consume more food when drinking alcohol. Reducing or eliminating alcohol can help with weight loss.

2. Better Glucose Control:

• Mixed drinks, beer, cider, and sweet liquors can cause high blood sugar levels. Cutting back on alcohol can lead to more stable glucose levels.

3. Enhanced Well-Being:

• Imagine waking up without the ill effects of a hangover, feeling refreshed and energetic. This can make exercise more enticing and consistent.

4. Improved Liver Function:

• Reducing alcohol intake can support better liver health, which is crucial for overall well-being.

5. Financial Savings:

• The cost of alcohol can add up. You might be surprised at how much you can save by cutting back or abstaining for a month.

6. Supporting a Cause:

• Consider donating the money saved from not buying alcohol to a charity or cause close to your heart. You could also get friends and family to sponsor your Dry July efforts.

7. Gut Health:

• Alcohol can negatively impact the gut microbiome, leading to imbalances that affect digestion, immune function, and overall health. Reducing alcohol can promote a healthier gut.

The Impact of Alcohol on Health

Alcohol is a beverage many consume socially, however, it’s essential to recognise its effects:

• Calorie Dense: Alcohol is calorie-dense and can contribute to weight gain or slow down weight loss efforts. If you've ever counted calories, you'll have noticed the significant number of calories contained in alcoholic beverages.

• Inhibition and Appetite: Alcohol can decrease inhibitions, leading to poorer food choices, often fried and salty foods. It also stimulates appetite, causing larger meal portions and increased snacking.

• Sleep Disruption: Alcohol disrupts REM sleep, which is crucial for restorative sleep. Poor sleep can affect your energy levels, mood, and overall health.

• Gut Microbiome: Alcohol can disrupt the balance of healthy bacteria in the gut, leading to digestive issues and affecting overall health. A healthier gut microbiome supports better digestion, immune function, and mental health.

• Hangover Effects: The effects of alcohol extend beyond the night of drinking. The next day, you're more likely to crave sugary, salty, and greasy foods and feel less motivated to meal plan or exercise.

Strategies for Reducing Alcohol Intake

If you find that your alcohol consumption exceeds recommended guidelines, or you feel that reducing alcohol could benefit your diabetes management, here are some strategies that might help:

• Stress Management: Practice some form of stress management, such as exercise, instead of reaching for a drink after work.

• Calorie-Free Drinks: Opt for mineral water, diet soft drinks, or plain water with lemon.

• Alternate Drinks: Alternate alcohol-containing drinks with non-alcoholic (preferably calorie-free) drinks.

• Designated Driver: Volunteer to be the designated driver to avoid drinking.

• Timing of Drinks: Have a drink after a meal rather than before or with a meal.

• Social Situations: When drinking socially, have an “escape plan.” For example, plan another event afterward or have an event the next day that requires you to be on your game.

• Alternative Activities: Instead of alcohol being central to catch-ups with friends, suggest other activities such as exercising together, having a game night, or organizing a potluck dinner with healthy dishes.

Novel Ideas for Dry July

• Mocktail Mixology: Host a mocktail-making session with friends and family. Experiment with non-alcoholic beverages to create delicious and fun drinks without the alcohol.

• Wellness Challenge: Pair Dry July with other wellness goals such as increasing daily steps, doing exercise, taking up a new hobby, practicing mindfulness, or trying a new healthy recipe each week.

• Journaling: Keep a journal to track your thoughts and feelings throughout Dry July. Reflecting on your journey can provide insights into your habits and help solidify long-term changes.

Guidelines for Alcohol and Diabetes

The recommendations for alcohol consumption for people with diabetes are the same as for the general population: no more than two standard drinks per day.

Dry July is a fantastic opportunity to reflect on your alcohol intake and make positive changes for your health. Whether you choose to go alcohol-free for the entire month or just cut back, the benefits can be significant. Take this chance to increase your awareness, adopt healthier habits, and perhaps even continue these positive changes beyond July.

Happy Dry July! 🌟

Why Your Diabetes Management Plan Might Not Be Working – And What You Can Do About It

When it comes to managing diabetes, adopting a diet is important However, not all plans are created equal, and some might not bring the results you hope for. There might be numerous reasons that your dietary approach is not working. Here are three common reasons why this might be the case, along with actionable tips to turn things around.

1. It’s a “Diet,” Not a Lifestyle Change

The term 'diet' often implies a temporary phase with a beginning and an end, which can lead to a cycle of restricting and overeating. Instead of thinking in terms of what you can't eat, focus on nourishing your body with foods that helps manage your appetite, fuel activity and support long term lifestyle changes.

Action Tip:

Transition from a diet mentality to a lifestyle approach by incorporating food intake that you enjoy that also fits with your health goals. This shift not only enhances your physical health but also your mental wellbeing by removing the “dieting mentality” and guilt associated with eating.

2. Stress About Adherence

If the thought of sticking to a specific dietary plan causes you stress, it may be time to reconsider your approach. Stress about your food intake can increase appetite, lead to “all or nothing thinking” regarding food intake – which  defeats the purpose of the dietary plan itself.

Action Tip:

Create a flexible eating plan that feels less like a strict regimen and more like following some principles of eating that form part of your daily life. This can reduce anxiety and make your eating part of your life, not the focus!

3. Not Addressing Underlying Habits

Without understanding the habits and behaviours that influence your food choices, any diet plan is less likely to succeed. Insight into these patterns can guide you to better manage your diabetes.

Action Tip: Take note of what triggers your eating habits, like non hungry eating or snacking at the desk or while watching TV, and develop strategies to address these behaviours. So much of what we do is out of habit, and being aware of these, and creating new habits is important to make lasting changes.

Conclusion The dietary management of your diabetes isn't just about choosing different foods; it's about your approach to eating. If you're finding it challenging to manage your diabetes effectively with your current plan, it might be time to try a new approach.

If your current plan isn’t giving you the results you need, or if you feel you could use some more guidance, don’t hesitate to reach out.

Decaf Decision: Lessons Learned from Changing a Simple Morning Habit

Decaf Decision: Lessons Learned from Changing a Simple Morning Habit

Changing coffee to decaf in the morning was more about examining a habit than the caffeine itself.

I've always been a coffee enthusiast. The aroma, the flavour, the ritual of brewing – it's all a delightful part of my day. But recently, I made a surprising change: I switched my morning coffee to decaf. And no, it's not for the reason you might think.

The Unexpected Morning Shift

You might assume I ditched caffeine to cut back on my intake, but there's more to it. As a dietitian, I'm well-versed in the strategic use of caffeine – like for boosting focus, or before exercise. But then, I started questioning my morning routine.

Waking up full of energy, I wondered: do I really need that caffeine boost first thing in the morning? Or had it just become a habit? This question led me down an interesting path of self-exploration.

Habits Under the Microscope

Much of my work involves helping clients break old habits and form new, healthier ones. I even have a shelf full of books on habit formation! So, I decided to put my knowledge to the test. Could I alter my own morning coffee habit, and what would that process look like?

The Three-Week Experiment

Fast forward three weeks, and I can happily report success in switching my first coffee of the day to decaf. This wasn't a New Year's resolution per se, but it was a conscious decision – a choice to cut away other options.

I love the word "decide." Its origin means to cut off – choosing one path and leaving others behind. This decision wasn't just about coffee; it was about examining and altering a deeply ingrained habit.

Systemising Change

James Clear, in his book "Atomic Habits," states, "We don't rise to the level of our goals, we fall to the level of our systems." By changing my system – the way I approach my morning routine – I've managed to shift a long-standing habit. But have I broken the old habit or started a new one? Science says it takes about 66 days to form a new habit, not the often-cited 21 days.

Beyond Coffee: Applying the Lessons

This experiment goes beyond just my morning coffee. It's a template for how I approach other areas – like work productivity, reducing screen time, and my freediving training.

Your Habits and Resolutions

As we see most New Year's resolutions start to wane by late January, it's crucial to focus not just on the goals but on the habits that underpin them. It's about the systems we create to support these changes.

So, if you're struggling with your resolutions, maybe it's time to examine your underlying habits. Are they supporting your goals, or do they need a rethink?

Let's Work on It Together

If you're looking to create healthier habits this year and need support to stay accountable, I'm here to help. Together, we can explore your routines, identify areas for improvement, and develop systems that align with your goals. Let's make this year about more than just resolutions – let's make it about lasting change.

Your Long-term Solution To Take Control

What I’ve learnt in the last 20 years working as a dietitian in the area of diabetes management is that education programs and providing advice doesn’t directly translate to behavioural change. 

When first diagnosed with Type 2 Diabetes, everyone  wants to know what to eat. 

You may look on the internet, see many different opinions, contradictory advice, news stories, clickbait headlines, social media mixed messages, expert and anecdotal opinions and dietary zealots proclaiming to have the best system, short term fixes. A google search of “what to eat with Type 2 Diabetes” generates about 731 million hits.

This results in confusion, and this breeds frustration. 

But knowledge is not the only solution. 

You may see a doctor, dietitian or nutritionist who provides

• A handout, and generic information. However, that may not fit into your budget, lifestyle, personal preferences

• A list of foods to cut out or a meal plan with rules about eating

• Information overload - too much detail without actionable steps

And, we know that the recall in medical appointments is only about a third of the advice provided. 

The current model of providing nutritional advice, sending clients on their way and hoping that things go well is fundamentally flawed, and unsuccessful for the vast majority of people. Despite the fact that knowledge and awareness are important, they are simply the kick start to your health journey.  The abundance of nutrition and health information should have already generated a population of optimal nutritional and health status, but this isn’t the case. So what’s missing?

Just as NYE resolutions don’t work, an intention to make significant activity and dietary changes is not sustained, and a wish doesn’t achieve results. 

What happens? Intentions fade, life gets busy. Monday’s plans are a distant memory by Wednesday. Answers to questions get forgotten, if in fact the correct questions were asked in the first place (hello “is keto the best diet?”).

Quick fix strategies, and 6 weeks transformations provide short term results. 

But we are playing the long game. 

Diabetes is a long term condition, and we need a long term solution that fits the diabetes journey. 

Clients sometimes come to a consultation with good food knowledge, and some of my clients have been known to say “ I know what you’re telling me”. Or “I know what to do, but for some reason I DON'T DO IT”

But there is a difference between knowing something and doing. Transformation lies in the implementation rather than the knowledge. [link to blog article knowing stuff https://deconstructingdiabetes.com.au/diabetes-diet-information/2018/4/11/does-knowing-nutrition-stuff-changing-nutrition-stuff] 

The implementation involves moving from the knowledge stage to the intention of change (link to article: https://deconstructingdiabetes.com.au/diabetes-diet-information/keeping-to-new-year-plans )

, then actually starting to change and finally taking measures to prevent relapse or stopping change. Behaviour change occurs as a result of habits that are performed consistently. 

In the words of James Clear – Atomic Habits – Success is the product of daily habits – not once in a lifetime transformations. 

We have asked clients what’s missing and they have told us they need a way to keep them on track – so we have changed the way our service is delivered. 

We have developed a series of tools : daily and weekly habits checklists and a diabetes habit journal that are currently in a written form – these tools cover the areas of dietary intake, planning and organisation, movement and activity, as well as health and diabetes tasks.

Daily and weekly reflection, highlighting successes and challenges, goal setting and developing an action plan for the future. 

We know what gets measured actually gets managed. And what gets recorded forms the basis upon which future dietary advice, and change can be made. 

This is the reason Deconstructing Diabetes is moving towards package programs rather than the traditional model of a “one off” dietitian consultation. The clients who are in our programs achieve much greater health outcomes, improve diabetes control, are more involved in their management, feel supported, accountable and empowered.  

Our focus is on the “How to Eat” rather than just “what to eat”. 

And that’s why we provide you with the skills to make good food choices, and create lasting habits rather than follow a meal plan or list of foods that are “good or bad”.

Back to School with Dietary Intake and Type 2 Diabetes

School is back this week.

A common thing many people with Type 2 Diabetes need to do is revisit the basics.

This week, we are going to go back to school, and revise some of the basics of healthy eating with Type 2 Diabetes.

EAT UNPROCESSED FOODS

Lesson 1 with going back to school is a reminder to eat mostly unprocessed foods.

Unprocessed foods in general contain more nutritional value (protein, fibre, vitamins and minerals) and less salt sugar and processed oils.

Think fruit instead of fruit juice. Include more vegetables on your plate. Home cooked meals rather than take away or eating out. Include legumes, nuts and seeds. Grain breads and cereals instead of white bread and highly processed cereals. Plain milk rather than flavoured milk. Natural or Greek yoghurt instead of sugar sweetened options. Lean meats rather than processed deli meats.

They in general are more satisfying and contribute less total calories, salt and refined carbohydrate.

They also contribute less towards blood glucose levels.

LIMIT PROCESSED FOODS

Highly processed foods in general contain less nutritional value, as well as higher salt, sugar, processed fats and total calories.

They also contribute more towards blood glucose levels.

Rather than look at these types of foods as “bad”, a better approach is to consume them in small quantities and not too often.

What you do every now and then won’t make too much of a difference with your glucose levels.

EAT FOODS THAT FILL YOU UP

Sometimes we need a reminder to not go hungry by eating foods that fill you up.

Having enough good nutrition help with satiety, which is the feeling of being satisfied after eating. Including high fibre, low glycemic index carbohydrates, and non starch salad and vegetables are nutrient dense and provide a feeling of fullness.

Including protein with meals and with snacks can also provide a feeling of satiety

CONSCIOUS OR MINDFUL EATING

Practise eating consciously or mindfully.

Conscious eating means paying attention to the taste, texture, smell, mouthfeel, visual appearance as well as the origin or source of the food eaten.

Distractions such as eating when driving, at the desk or when watching TV decrease awareness of meals and snacks.

Having a designated meal area to eat without distractions increases awareness of appetite signals and also increases enjoyment of foods.

Eating consciously can also help you eat less.

EAT A DIETARY INTAKE THAT YOU CAN MAINTAIN AS PART OF YOUR LIFESTYLE

Eat a dietary intake and foods that you can maintain long term.  

Short term programs create short term results. Diabetes is not a quick fix.

The best diet is not a diet. The best diet is a in fact a lifestyle, a program that you can maintain.

New Year Plans - How to Make them Last

January 1st is often to set goals for the new year.

Many plans aren’t continued beyond a week or a month, before returning to older habits and behaviours.

Next year can be different.

Here’s how:

Setting easy to achieve goals is rewarding as you achieve them.

Small goals, performed consistently add up

Take care of the small daily habits, as this is what will all add up and allow you to achieve your big goals.

Extreme rules and dietary restrictions are difficult to maintain from a psychological, practical and time management perspective.

For the majority or people, extreme programs aren’t maintainable in the long term.

Regular monitoring, daily checklists, food diaries and habit journals are great for keeping you accountable and on track.

You are looking for progress rather than perfection.

It’s important to follow principles rather than rules.

Rather than thinking you need to be perfect all the time, it’s more important to follow eating principles most of the time, and be consistent with your approach.

Managing the Festive Season with Diabetes

Managing the festive season can be difficult for some people to manage. Our team have put together a few tips to help you out at this time.