We're not winning the war on diabetes. This is Fact.
- The prevalence of diagnosed diabetes in the US increased by 382% from 108 million in 1988 to 422 million in 2014. (source)
- Type 2 diabetes is a major cause of kidney failure, heart attacks, stroke, blindness, and lower limb amputation. (source)
- Diabetes kills more Americans every year than AIDS and breast cancer combined. (source)
- In 2012, an estimated 1.5 million deaths were directly caused by diabetes and another 2.2 million deaths were attributable to high blood glucose. (source)
If you want to download the 142 page American Diabetes Association provides annually a.k.a ADA Diabetes guidelines 2017 PDF click here.... and for the powerpoint PPT click here...
To be honest, the guide is average. It walks you through standards of care in diabetes, which have been almost the same since few years back. Nothing new, no major breakthrough.
The focus has always been heavily on insulin & Pharmaceutical drug like glucophage, glumetza, and galvus (read: metformin substitute).
Very little on prevention, and pro active treatment like nutrition; what food to eat, how much you eat, & exercises which will be more likely to solve your blood sugar issue.
If you really want to reverse your diabetes, you need something more than what ADA guidelines recommended above. And Yes it's possible to do.
I guess this is why the U.S hasn't been able to achieve significant improvement in diabetes treatment despite all the advances we have in medicine technology & pharmacy world.
We've definitely been looking at the wrong way.
Diabetes treatment needs a more holistic approach. Your lifestyle: i.e: nutrition, type of food you eat, body weight, & exercise can predict whether you're diabetic or not.
We need to get our lifestyle right to really get to the bottom of issues.
Please consider the tips below (from one of my clients).
You're diabetic, if your blood test shows:
Triglycerides: >150mg/dL ( >1.8 mmol/L)
Fasting blood glucose: > 125 mg/dL(> 5.6 mmol/L)
A1c test: > 6.0%
and Body Mass Index (BMI): >24.9 : use the calculator here
Case Study: Irene, 41 yrs-old: How she Cured herself from Type 2 diabetesBefore: 191 lbs - A1C Level: 7.2
After: 127 lbs - A1cC Level: 5.5
The big picture:
You need to be as close to your ideal BMI. The further you're from your BMI, the higher your chance of suffering from diabetes.
In other words, you need to lose weight!!
Now you know why most diabetic people are also usually obese people.
It is because too much body fat will cause insulin resistance, higher level of chronic inflammation, unstable blood sugar, and metabolic havoc in your body.
That is also why with weight loss, people with type 2 diabetes can become less insulin resistant, and they’re able to use insulin better.
However, you need a slow and steady weight loss plan. There is no need to go crazy with 500kcal/day type of diet.
This is What I told Irene.. Focus on 2 things; your nutrition & exercise.
Nutrition is the key. During the course of our plan, here is what I told her to do:
Intermittent Fasting; 16 hours fasting (from 20.00 to 12.00) and 8 hours eating window (from 12.00 to 20.00).
Intermittent fasting (source) does 4 things: stabilize your blood sugar, improve your insulin senstivity, let your body burn its fat reserve, and a much easier & healthier eating habit. She also had to be under calorie deficit (around 1500-1800kcal/day). 2x meals, 1 snacking. By doing fasting, you will also not be spiking your insulin every 4-6 hours which is what you will get from the typical 6 meals/day eating habit. Spiking your insulin and blood glucose 6x a day is perhaps the last thing diabetics want to do.
Restrict carbohydrates. Around 150-200 gr/day or equivalent to 800 kcal/day from carb. This is by no means a low carb diet, and will not put your body in ketosis state. I've seen people going even lower down to 30-75gr/day which is pretty extreme & dangerous if you do it long term.
With diabetes your tolerance for carbohydrate is now definitely much lower, but you still need carbohydrate, just in a very limited amount. Stick with the high quality one, especially food that are rich in crucial minerals & micro nutrients.
Your carb sources have to come from high quality whole food like spinach, kale, broccoli, oatmeal, brown rice, a little bit of potato (the best source of potassium), fruit like berries for antioxidants, and oranges for vitamin C.
They are low calorie high nutrient dense food.
With 200gr/day carb, this means; NO ROOM for bread, cookies, donuts, cakes, pasta, sugar, candy, french fries, milk, soda, and sweet beverages.
Diabetics are often deficient in micro nutrients such as potassium, magnesium, b1,b2,b3,b6,b9chromium, & manganese.The good news is the food above are rich on these crucial micro-nutrients.
Protein 50-60 gr/day. Grass fed beef, fish (salmon, sardine), chicken.
Fat 70gr/day. i.e: Egg, avocado, almond, fish oil, pork/beef liver. You saw it right. We need fat from our diet, as long as the portion is controlled. Fat is not the villain that people made it up to be. Fat helps forming steroid hormones needed to regulate many bodily processes, fats are essential parts of cell membranes, controlling what goes in and out of our cells, Essential fatty acids are essential for growth development and cell functions, but cannot be made by our body’s processes, and many more functions. (here..)
The nutrition plan looks a lot, but it's actually quite easy to follow once you follow it consistently for the first 7 days. As you can see it's also impossible to overeat with this plan since everything is in restrictive mode. This is very crucial as you still need to shed some body fat, the only way to do it is by restricting calories.
ExerciseWhat type of exercise do diabetics need?
The answer is weight lifting/resistance training; anything that forces your muscles to contract is the best type of exercise for diabetics. Aerobic exercise won't cut it anymore.
However you don't want to go crazy with weight lifting. Just start slow and easy.
You only need to do this 3x/week max. @1hour/session max.
Squat, Push up, dumbbell curls, Sit ups.
Repetition Range: 8-12 Reps
If you're new to exercise you can see some examples here...
Walking is okay if you have too much body fat to carry in the beginning. You certainly don't want to injure yourself, or damage your joint by doing squat for example. Wait until you lose some weight, then you can introduce resistance exercise slowly. If you've been physically inactive for a long time, walking for 1 hour/day is a great tool to get rid of those excess fat.
Maybe you're wondering why weight lifting? Here is the scientific explanation:
"..You need insulin in order to get GLUT4 vesicles to trans-locate to cell membrane to bring glucose in. Something that is critically important to understand however, in skeletal muscles this GLUT4 vesicle also can be trans located to the membrane via an insulin independent process, meaning there is no insulin required to do so. That is skeletal muscle contraction, otherwise known as resistance training, or lifting weight.
Simply contracting your muscles against resistance will allow the GLUT4 vesicles to trans locate, bring glucose in, and NOT requiring insulin..." (source)
And according to Michael Baker, an Exercise Physiologist
"..With weight lifting we are able to increase muscle mass and muscle is a really important place for glucose to go. So we increase their muscle mass, they get stronger, and blood glucose control improved. Diabetic people must at least do resistance workout such as weight lifting 3 times per week as a strategy to stimulate
the movement of glucose inside the cells."
So there you go if you combine the 2 elements: Nutrition and exercise. You will lose weight, lower your inflammation level, and improve your insulin sensitivity resulting in a much better blood sugar profile.
From my experience, if you stick to the eating plan & exercise plan above it's very possible to completely reverse diabetes in 4-6 months, just like what Irene & my other clients achieved last year.
Irene Cured Herself by Ignoring ADA Diabetes Guidelines
4/ 5Oleh Nadya Loumanga