If you want to cut costs even more you can replace the avocado in the tuna salad (if you are not lucky enough to find avocados on sale) with more vegetables. A drizzle of some extra olive oil on the salad will compensate for the reduction of fat from the avocado. You can also substitute any of cheeses in the recipes for other types of cheese that you may find on sale.
Healthy fats & oils are back in too: Eating fat does not automatically clog the blood vessels in the way that poring oil down the drain will eventually block the drain. You make your own cholesterol and lipids and are more likely to increase your levels of the more damaging Very Low Density Lipoprotein (VLD), which is made in the liver when you eat a high carbohydrate diet.
Most of us LOVE dairy products in all shapes and forms, but it’s possible that skipping or reducing them in your diet could speed up your weight loss and be beneficial for your health. This is because dairy products contain not only milk sugar (lactose), but also milk protein (casein), which stimulates insulin secretion more than many other types of protein, and can trigger overeating.
It’s really important to first reduce your carb intake from unhealthy sources such as sugary drinks, pizzas, cakes, biscuits, chips, white bread, fruit juices and smoothies. And it is a good idea to get your limited carbs from healthy high-fibre carb foods, such as pulses, nuts, vegetables, whole fruits and whole grains, as well as unsweetened milk and yoghurt.  
If you treat your diabetes with insulin or any other medication that puts you at risk of hypos (low blood sugar levels), following a low-carb diet may increase this risk. Speak to your healthcare team about this so they can help you adjust your medications to reduce your risk of hypos. Your team may also support you to check your blood sugar levels more often. 
Low-carb diets may improve high-density lipoprotein (HDL) cholesterol and triglyceride values slightly more than do moderate-carb diets. That may be due not only to how many carbs you eat but also to the quality of your other food choices. Lean protein (fish, poultry, legumes), healthy fats (monounsaturated and polyunsaturated) and unprocessed carbs — such as whole grains, legumes, vegetables, fruits and low-fat dairy products — are generally healthier choices.
That said, there isn’t an agreement that a low-carb diet is superior to any other kind of diet or that it’s healthier long term. A review in the December 2015 issue of Diabetes Therapy that looked at the diet among those with diabetes noted that when it comes to weight loss, a low-carb diet performs no better than other higher-carb diets; and that it doesn’t produce better glycemic control, either. (5) Another report in Diabetes Care also found that over one year, those on a low-carb diet lost weight faster than those on a low-fat one, but after a year, weight loss and A1C levels (an average of blood glucose over about three months) were remarkably similar. (6)
The Mediterranean-style low carb diet approach, which we recommend in The Blood Sugar Diet, is a low sugar diet, low in starchy, easily digestible carbs, but packed full of disease-fighting vitamins and flavonoids. It is rich in olive oil, fish, nuts, fruit and vegetables, but also contains lots of lovely things that down the years we have been told not to eat, such as full fat yoghurt and eggs.
Not everyone should opt for a low-carb diet. If you’re pregnant, it’s possible to be on a lower-carb diet (and may even be indicated if you are told you have gestational diabetes), but talk to your doctor to find out what’s right for you and to ensure that you’re covering any potential nutrient gaps. “Many women who are pregnant find that the thought of eating protein and fat makes them sick,” says Spritzler. This can be especially common in the first trimester. “They naturally want more carbs. You should always listen to your body,” she says.
There is extensive evidence for the benefit of the Mediterranean style low carb diet, including cutting your risk of heart disease and diabetes. It has even been found to reduce risk the risk of breast cancer, compared with those on a low-fat diet. Consuming extra virgin olive oil (the fresh squeezed juice of olives) seems to be particularly beneficial when it comes to cancer, perhaps because it contains compounds such as polyphenols which are known to be anti-inflammatory.
Once your body is fat adapted, you can then consume a little less fat at every meal and let your body burn what it needs for energy from your fat stores. This can help you lose weight. If at any time you feel deprived, unsatisfied or have cravings, add fat back into your diet. Listen to your body. If you consume more fat than your body needs, it may slow down your fat loss. If you eat too little fat, however, you may feel tired, grumpy and hungry. Your body will tell you what it needs. Learn to listen to its cues again.
The Centers for Disease Control and Prevention (CDC) recommend that adults do moderate exercise for 150 minutes a week for a minimum 10 minutes at a time for moderate health benefits. For optimal health benefits, the CDC recommend 300 minutes of exercise. The CDC also suggest that people lift weights or do other strength training exercises to improve overall health.
Research funded by an American company also found that some people with type 2 diabetes who followed a programme that included a low-carb eating plan were in remission after two years. Participants in the study were supported to restrict their intake of carbs, initially to less than 30g per day and then gradually increasing the amount, based on personal tolerance and health goals.

Not everyone should opt for a low-carb diet. If you’re pregnant, it’s possible to be on a lower-carb diet (and may even be indicated if you are told you have gestational diabetes), but talk to your doctor to find out what’s right for you and to ensure that you’re covering any potential nutrient gaps. “Many women who are pregnant find that the thought of eating protein and fat makes them sick,” says Spritzler. This can be especially common in the first trimester. “They naturally want more carbs. You should always listen to your body,” she says.
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