I have been on the Low Carb programme for around a year now and I have managed to reduce my Diabetes from a T2 Diabetic for over 20 years to a Non Diabetic within normal range. I have also lost weight, I think it is around 2 or 3 stone by also taking up regular exercise. However I am still overweight and have another 3 stone to lose and since January I have stalled and am now to my frustration I am continually stuck and yo-yo plateauing, even remaining totally low carb through December for Christmas, my birthday and new year and of course for all other celebrations within a year.
I am wondering if I could now transition from Low Carb over to the Weight Loss programme, and be ok to re-introduce some carbs. I am not one to allow myself ‘Carb Creep’ or temptation to over indulge. I probably wouldn’t eat many carbs overall but there are some meals still where the ‘normal’ carbs would be more appetising and of course the rare occasion of eating out would be less stressful, I do check menus before we go but this world is still not created around a healthy platter and trying to request adaptations or changes usually ends up with me being disappointed, dissatisfied or having to go without.
Would making the change benefit me?
Thanks for any feedback.
Hi there,
Firstly — huge congratulations. Reducing from long-standing type 2 diabetes to the non-diabetes range, losing 2–3 stone, and maintaining that over a year is an outstanding achievement 👏
What you’re experiencing now is actually very common — a weight loss plateau after initial success. It’s frustrating, but it doesn’t mean what you’re doing has stopped working — it often just means your body has adapted.
In terms of your question about reintroducing carbs — I would be a little cautious. The fact that you’ve achieved remission suggests that your body responds really well to a lower carbohydrate approach, and reintroducing carbs (even in a controlled way) can sometimes make it harder to maintain the metabolic improvements you’ve worked so hard for.
Rather than changing what you’re eating, I would suggest considering a change in when you’re eating.
One very effective next step is time-restricted eating (intermittent fasting) alongside your current low carb approach. This can help:
• Reduce insulin levels further
• Allow your body to access stored fat more effectively
• Break through plateaus
• Reduce overall calorie intake without needing to consciously restrict
Many people find that combining low carb + time-restricted eating is particularly powerful for ongoing weight loss after an initial plateau.
You might, for example, try:
• Moving to 2 meals per day
• Introducing a 12–16 hour overnight fast
• Gradually reducing snacking if that’s still happening
This can often restart progress without needing to reintroduce carbohydrates.
That said, I completely understand your point about flexibility, enjoyment, and eating out — these are important for long-term sustainability. It’s not that carbs can never be included, but I’d suggest keeping them as occasional, mindful choices rather than shifting away from the overall low carb approach that has clearly worked so well for you.
You might find this guide helpful:
https://www.xperthealth.org.uk/wp-content/uploads/2024/07/10.-Intermittent-Fasting-What-I-Need-to-Know-2024.pdf
The key message is:
👉 You don’t necessarily need a different approach — just a next step within the same approach
You’ve already done the hardest part — this is now about fine-tuning.
Really well done again, and do let me know how you get on.
Best wishes,
Trudi
