Type 2 Diabetic Diet Menu – Eat Yourself To Beat Diabetes In Just Eight Weeks: It’s The Life-Changing Diet That Can Help You Avoid Or Even Reverse Type 2 Diabetes. And the best part? It’s the tasty way to get healthy.
The foods we eat today, coupled with our sedentary lifestyle, not only make us fat, but also put us at risk for type 2 diabetes, and it is one of the biggest epidemics of our time.
Type 2 Diabetic Diet Menu
More than 4 million Britons now have the disease, while one in three adults have high blood sugar levels that can lead to diabetes, but most don’t know it.
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Now, help is at hand. Based on research conducted at Newcastle University, I have put together a simple diet plan and lifestyle program that should not only reduce the risk of type 2 diabetes, but can also reverse it in those who already have it, all in just eight weeks.
Plus, it’s not just for those most at risk, but for anyone who wants to lose weight fast and take back control of their health.
Dr. Michael Mosley has put together a simple diet plan and lifestyle program suitable for those at risk of type 2 diabetes, those who already have it, and anyone who wants to lose weight quickly and take back control of their health.
Hanging in the wardrobe of Alan Tutty, 56, in Sunderland, is an old T-shirt that he won’t be throwing away anytime soon.
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According to Alan, a father of four, he used to fit her “like cling film”. These days, he’s a lot lazier, which is due to the diet he went on three years ago.
In just eight weeks, Alan lost two stones. And since then he’s kept most of that weight, even though he admits he’s “no angel.”
“Occasionally, I’ll have takeout, and wine, cheese, and beer,” he says. “But I do put my shirt on every once in a while to see if it’s still loose, and as long as it’s loose, I’m fine.”
Far more significant than the fit of his shirt, however, is the fact that Alan, who was diagnosed with diabetes shortly before starting the diet, has had normal blood sugar levels ever since.
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However, he might still have type 2 diabetes today if he hadn’t been lucky enough to be one of 11 people recruited for a research trial at Newcastle University, led by Roy Taylor, professor of medicine and metabolism.
As I explained in the Saturday’s Mail, Professor Taylor has met with much opposition for claiming that a very low calorie diet can quickly reverse type 2 diabetes.
And yet, the results of this experiment were nothing short of remarkable. By following a strict diet for two months, the volunteers lost an average of 33 pounds and 5 inches around their waists. And they all saw their blood sugar levels return to normal.
A follow-up study, with people who had been diabetic longer, found that most achieved similar results. That’s why Professor Taylor’s research is the inspiration for my new Blood Sugar Diet.
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It’s a continuation of my successful Fast Diet, which helps people lose weight with what I call a 5:2 regimen: eat normally five days a week and cut calories the other two.
If you have prediabetes (blood sugar levels that are abnormally high but not in the diabetic range), I offer a plan that should keep you from progressing to full-blown type 2 diabetes, the kind associated with poor diet and poor lifestyle. unhealthy life.
Today, I’m going to round up the suggested week one menu plans (created by noted dietitian Dr. Sarah Schenker). But if you’re going to stick to the diet, it’s important that you understand the thinking behind it, so I want to explain a key feature that’s crucial to diet success. This is an emphasis on the Mediterranean way of eating.
Many experts now believe that the recent rise in diabesity (diabetes plus obesity) has been fueled by an obsession with eating low-fat, leading to excessive consumption of cheap, easily digestible carbohydrates.
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Quickly absorbed by your body, these create an instant spike in blood sugar levels, which then plummet, making you hungry again and eventually making your body resistant to insulin, the hormone that regulates sugar. in the blood.
This, in turn, contributes to the buildup of fat in the liver and pancreas, which Professor Taylor suggests is at the heart of our blood sugar problems.
The “bad” ones include not only the sugar you drink in fizzy drinks or add to your tea, but also consuming too many natural sugars like honey, maple syrup, agave nectar, etc.
Processed foods (crackers, cakes, breakfast cereals) are packed with sugar, as are more surprising foods like muffins and flavored yogurts.
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Easily digestible carbohydrates include starchy foods (bread, rice, pasta, and potatoes), yet diabetics are encouraged to eat many of these as part of standard medical advice, which suggests they should cut back on sugar and follow a low-fat diet.
I was recently in a London teaching hospital talking to a 55-year-old man who was due to have his foot amputated due to type 2 diabetes.
When I asked him what he was offered for breakfast that morning, he said, “I had a choice of white bread or cornflakes.”
Twenty years ago, you could have been forgiven for feeding diabetics this type of food. But since then, there have been dozens of studies suggesting that this is not the way to go.
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A recent review of 20 research trials, involving a total of more than 3,000 people with type 2 diabetes, found that if you want to lose weight and improve cholesterol and blood sugar control, a Mediterranean diet is your best bet. .
People have been talking about the Mediterranean diet for years, but how many of us know what it really is?
It’s certainly not a diet most people associate with the Mediterranean. There is no pizza or pasta: instead, the importance of eating fruits, vegetables, oily fish, nuts and olive oil is highlighted.
There are carbohydrates in this diet, but they are the kind that contain a lot of fiber. It means they take longer to be absorbed by the body and won’t cause those dangerous spikes in blood sugar. Examples include vegetables, legumes (beans, legumes, and lentils), and whole grains.
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What’s impressive about eating Mediterranean-style is how widespread its benefits are. Studies have shown that it not only reduces the risk of heart disease and diabetes, but it can also delay the onset of dementia and cognitive decline (when you have trouble remembering, learning new things, and making decisions).
The consumption of extra virgin olive oil seems to be especially beneficial when it comes to preventing breast cancer, perhaps because it contains compounds such as polyphenols, known for their anti-inflammatory effects.
A very recent finding is that women who followed a Mediterranean diet rich in olive oil had a 68 percent lower chance of developing breast cancer than those who followed a low-fat diet. (Tip: Keep your oils in a closet as they break down in sunlight.)
All in all, this is a fantastically healthy and tasty way to eat. It takes many of the best features of a low-carb diet and makes it more palatable, which is why it’s the crux of the blood sugar diet.
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On this page, you’ll find a suggested menu plan for the first week of the diet (those for the next three weeks will follow later this week). If you repeat these four week menu plans for a second month, by the end of week eight you should have seen the pounds drop dramatically and your blood sugar back to normal.
Feel free to mix and match recipes from different days. You will get faster results if you limit yourself to 800 calories per day. If this sounds too difficult, don’t worry, I’ll describe how to use the 5:2 approach to achieve better blood sugar control later in this series. But first, some important checks.
If you are taking medication, talk to your GP. This is particularly important because he or she must be involved in monitoring and gradually reducing your medications. It is also essential that you discuss the diet with your doctor if any of the following apply:
■ you are taking insulin or any other diabetes medicine other than metformin. You may need an appropriate dose reduction to avoid too rapid a drop in blood sugar.
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■ you are taking blood pressure tablets; you may need to reduce the dose or stop taking them. The same is true of glucose-lowering medications, the ones that begin with the letter G, such as glibenclamide and gliclazide, which may need to be stopped because they can cause your blood glucose to be abnormally low.
■ have moderate or severe retinopathy. You should have additional screening tests within six months after your diabetes is reduced.
Do not follow the diet if you are under 18, if your BMI is less than 21, if you are recovering from surgery, or if you are frail in general.
If you have any questions, the following is a link to a
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