Whether it’s to achieve weight loss, prevent type 2 diabetes or stop medications and return blood glucose to the non-diabetes range, more and more folk are turning to low carb to improve their health.
Deciding to give up your morning bowl of porridge and lower the amount of carbs you eat might feel like a big step, but our members show just how simple and flexible adopting a low carb approach can be.
While there’s some debate about what low carb means, for Defeat Diabetes members, it means eating less than 50 grams of carbs daily. And while everyone’s day looks a little different on a low carb lifestyle, the common theme is reduced hunger, simple meals and some pretty amazing wins.
Here’s a peek into how five very different but oh-so-inspiring Defeat Diabetes members go about their low carb lives.
1. Ian S: From pre-diabetes to thriving on more protein
Ian’s day starts bright and early at 5:30 am with a trip to the gym or a walk. Back home, he enjoys two mugs of plunger coffee, each with a dollop of cream.
“I eat my first meal when I get hungry, usually around 11 am. It’s four rashers of streaky bacon and three eggs—scrambled, fried, or poached. Dinner often consists of meat prepared in different ways—fried, roasted, or casserole. Sometimes, I switch it up with seafood.
“I’ve gradually shifted from low carb to keto to an animal-based way of eating. Along the way, I’ve lost weight and removed reflux, hypertension, inflammation, diverticulitis, and pre-diabetes from my life. My blood markers look great, and I no longer take any prescription meds.”
2. Judy M: Simple and delicious
For Judy, mornings are all about movement. “I start with coffee and then head out for a 5 km walk with my dogs. After that, I do strength training at home and a bit of gardening.
“Lunch, between 1-2 pm, is usually leftovers from the previous night’s dinner. I love making recipes from Defeat Diabetes, or my favourite cookbooks—curry, grilled steak, or chicken casserole. Dinner is around 7 pm and I’ll often toss a few leaves into my meals. I’ve cut out alcohol and feel so much better for it.”
3. Karen S: Flexible meals and sweet treats
Karen’s day is a mix of variety and flexibility. She starts with black coffee, exercise, and a Sodii electrolyte drink. “Around 11:30 am, I’ll have eggs with something—maybe avocado, mushrooms, bacon or broccoli—or sometimes a low carb fluffy bread roll with Vegemite or nut butter.
“Dinner is often meat curry with veg or steak and salad. I might finish the day with a few strawberries or blueberries topped with full-fat yoghurt and nuts or a hot chocolate made with almond milk. It’s satisfying and keeps me feeling great.”
4. Rachael H: Meal prep for the win
For Rachael, bulk cooking is a game changer. She starts her day with tea and Lakanto sweetener. After going to the gym and walking her dogs, she eats fried eggs, bacon and half an avocado for breakfast.
“I keep my freezer stocked with six different meal options, so dinner is always easy. One of my favourites is Thermomix Marry Me Chicken with cauliflower and broccoli rice. I also make sure I’ve got at least two dozen eggs in the fridge at all times. It makes staying on track so simple!”
5. Nicole D: Balanced and delicious
Nicole loves variety but keeps it simple. “I don’t usually eat breakfast, but my first meal around 11 am might be an Alpine Bread sandwich with tuna and salad or leftover meat fritters.
“Dinner is usually meat or fish with a low carb variety of veg. I also have an electrolyte drink in the afternoon to stay hydrated and energised.”
Why low carb works for them
Each member has tailored their low carb eating to suit their lifestyle, preferences and goals. They’ve seen incredible benefits, from weight loss to remission of type 2 diabetes and they’re proof that low carb is sustainable, flexible and effective.
What will your low carb day look like?
