Simon Tobin Profile picture
Apr 8, 2021 11 tweets 4 min read Read on X
1/11 Many people cut out sugar + carbs as a way of reversing type 2 diabetes, pre-diabetes or improving their health #LCHF
At a recent group consultation many of my patients shared worries about how to avoid carbs in restaurants as 🇬🇧emerges from lockdown

Here are my top tips👇 Image
2/11 Think carefully about your choice of restaurant - some may be easier to manage than others Image
3/11 Put aside time to think about the meal in advance

It's hard to think clearly when arriving in a busy restaurant

"If you fail to plan, you plan to fail"

Try looking at the menu online before you go and have a think about your food and drink choices before you arrive Image
4/11 Think carefully about what you'll drink

Beer has a lot of carbs, wine/spirits far less BUT watch the mixers
A small can of tonic water has about 4 tsp sugar - even diet tonic has 1 tsp
Diet Coke is better than Coke but I wouldn't put either in my body!
Soda water = no sugar Image
5/11 And remember that alcohol lowers your inhibitions and can affect your decision making Image
6/11 Watch out for those pre-dinner nibbles. How about some olives? Image
7/11 Don't worry about being a bit awkward when ordering, it's OK - you're the one that's paying the bill

Think about asking for a salad instead of chips or potatoes or ask for a burger but without the bun Image
8/11 Swap out the starchy carbs, potatoes, sweet potatoes, pasta and rice for vegetables grown above ground like cauliflower, courgette, peas, broccoli, cabbage, spouts etc Image
9/11 If you're eating Asian food/curry, Thai etc watch out for the rice and the naan bread. Instead think about having another meat/fish curry or a vegetable side dish (without potatoes) instead. Chickpeas (chana) and lentils (dhal) are good alternatives for many people Image
10/11 Desserts are always tricky. Options for me include cheese (but no biscuits) but I often simply order a different starter rather than a dessert - I don't mind if the person serving thinks I'm weird! 🤪 Image
11/11 Lastly, don't worry if you fall off the wagon and are disappointed with yourself

Take it as an opportunity to learn how to handle it better next time, put it behind you and move on

It's not a catastrophe, just a bump in the road to better health

Enjoy your meal out 🍽️😋 Image

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More from @DocRunner1

Jan 3, 2023
1/10 Something to celebrate:

New research gives #hope for *EVERYONE* with type 2 diabetes🎉

Our study finds that >3/4 of people with #T2D diagnosed in the previous 12 months can achieve drug-free remission simply by improving their diet

A Twitter thread on our findings...
2/10 This "real world" study covers 8 years and looked at 186 people with T2D in a typical 🇬🇧general practice who decided to try a low carbohydrate approach

Mean duration of low carb diet was 33 months although many have continued to cut out carbs for years more
3/10 The paper is published today in @BMJNutrition
Authors: @lowcarbGP (Lead), @jen_unwin , @ChrisDLDN , @DocRunner1 and Prof Roy Taylor (world-leading expert on reversing T2D and an author of #DiRECT study)

Here's a link to the paper 👇
nutrition.bmj.com/content/early/…
Read 11 tweets
Jun 4, 2021
1/6 Really important study by @kfitzgeraldnd highlights the importance of diet + lifestyle in slowing ageing

It even suggests lifestyle changes can reverse ageing by 2 years *IN ONLY 8 WEEKS* by triggering changes in DNA 😲

A short thread...

Article👇
aging-us.com/article/202913…
2/6 The study:

A randomised, controlled trial of 43 healthy men age 50-72. Those in the treatment group had an 8 week programme of:

Diet (more info in next tweet)
Sleep
Exercise
Relaxation
Supplemental probiotics + phytonutrients
3/6 The diet:

A large amount of green, leafy veg👍
Some nutrient-dense animal protein (liver/eggs)👍
Low in carbs #LCHF 👍
Included intermittent fasting👍

The lifestyle changes:

Exercise 5 x 30min/week
Relaxing breathing exercises twice a day
>7 hours sleep/night
Read 6 tweets
May 6, 2021
1/7 This my patient, Bill - I made him cry today 😢

He's said it's OK to share his story

He's 56. 9 years ago Bill had a big stroke affecting his mobility
His weight⬆️⬆️, he struggled to get out of a chair, ate an unhealthy diet + developed type 2 diabetes

A short thread...
2/7 Bill burst into tears😢when I told him he had reversed his type 2 diabetes👏

He had worried about another stroke, wanted to ⬇️his risk + even reverse his T2DM if possible

It was!

Supported by his wife, he reversed his diabetes in only 11 weeks by cutting out sugar #LCHF 👍
3/7 With @lowcarbGP our little practice (9,800 patients) in Southport 🇬🇧has helped nearly 100 people reverse their Type 2 diabetes in the last 5 years
It's not rocket science 🚀

It's simply about cutting out the sugar + starchy carbs (cereals, bread, pasta, rice + potatoes)
Read 7 tweets
Feb 6, 2021
1/8 Continuous Glucose Monitors (CGM) and *type 2* diabetes - can they help?🤔

A short thread...

Over the last 2 years I've found a 2-4 week opportunity for my patients to learn how their body reacts to different foods can be invaluable

But @NICEComms don't recommend in T2DM☹️
2/8 CGMs have revolutionised monitoring of type 1 diabetes. Currently recommended by @NICEComms only for some *not all* with type 1 eg:

Frequent asymptomatic hypos >2x/week
Severe hypos >1x/yr
Loss of awareness of hypos
Very poor control

See 👇nice.org.uk/guidance/ng17/…
3/8 My practice has now helped 92 people reverse their type 2 diabetes using dietary change; cutting out sugar + starchy carbs

It's not rocket🚀science, see my previous thread on how it can be done👇

Here's our published research👇
nutrition.bmj.com/content/early/…
Read 8 tweets
Jan 18, 2021
1/4 A baffling type 2 diabetes mystery

Can anyone help?

A brief thread..

This patient of mine is 55 and has mysteriously reversed her type 2 diabetes with a huge drop of HbA1c from 77➡️32mmol/mol (9.2-5.1%) in only 3 months

She is not on any new medications for her diabetes..
2/4 She swears she has NOT made any dietary changes EXCEPT cutting out all sources of sugar like sweets🍬, biscuits🍪, chocolate, cake🧁, fruit juice🧃 + avoiding starchy carbs such as bread🍞, cereals🥣, potatoes🥔, rice🍚+ pasta🍝

I really believe she is telling me the truth🤔
3/4 It's particularly spooky👻because she's the 88th person at my practice to whom this has happened

@lowcarbGP is baffled too🤔

Neither of us can explain it apart form the curious coincidence they've all⬇️their sugar + carb intake

Guess it may just have to remain a mystery 🤷‍♂️
Read 4 tweets
Nov 14, 2020
1/10 Pre-Diabetes 🤔

On #WorldDiabetesDay perhaps we should spend some time thinking about *preventing* type 2 diabetes

Here's a short thread on what I think folk should know about pre-diabetes

References at end

#MedTwitter #tweetorial #LCHF
2/10 Pre-diabetes has many names, often with subtle differences in definition

It's often called:

Impaired glucose tolerence, IGT
Impaired fasting glycaemia
Intermediate hyperglycaemia (preferred by @WHO )
High Risk State of Developing Diabetes (preferred by @AmDiabetesAssn )
3/10 Pre-diabetes is *NOT A DISEASE*

This is really important

It's a *RISK FACTOR* for developing type 2 diabetes

Other risk factors include:

Age >40 (>25 if S Asian)
Family History
Being overweight
People of Asian, African-Caribbean or black African origin, even if born in🇬🇧
Read 10 tweets

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