Diet Guide & Principles
One of the most notable principles of the American Diabetes Association protocols on How to Reverse Type 2 Diabetes, is that of “spacing meals evenly throughout the day and not skipping meals.” They promote the theory that spreading out foods, especially carbohydrate-containing foods, over three meals each day (and snacks if you want them) can help maintain steady blood sugar levels.
The idea behind these protocols is to avoid a drop-off of blood glucose (hypoglycemia), however, given that this disease is a condition of a lack of blood sugar regulation, keeping the sugars in the diet elevated and regular, seems contrary to what needs to occur.
While these guidelines make it easy for practitioners with patients on medication to more easily monitor dosages and timing, they also keep blood sugar relatively high and do little to cure the disease or combat the underlying cause – an inability of the body to adequately process sugars.
What If We Could Retrain Our Body to Take Back Control of Our Blood Sugar, Avoid The Highs And Lows Without Medication And Settle Back Into Balance? Is reversing type 2 diabetes without medication possible?
Without a doubt, the key to balancing blood glucose is through lifestyle factors: the “Diabetic Diet Plan,” exercise, sleep, good nutrient levels and manageable levels of stress.
Type 2 Diabetes is a lifestyle disorder and if we can let go of the unhealthy lifestyle habits that we have become accustomed to – bad dietary choices, sedentary habits, unimaginable levels of stress – and go on a “back to basics diet,” active lifestyle and a happy, positive disposition, we can reverse diabetes.
While diet is key in reversing type-2 diabetes, research is now suggesting that it is not only what we eat, but also how we eat and “when” we eat it that is significant.
One of the ways we can help our body to reset itself is intermittent fasting. Dr. Micheal Mosley, author of the best-selling book ‘The 8-Week Blood Sugar Diet: Lose Weight Fast and Reprogramme Your Body’ reports, “This way of eating effectively mimics the eating habits of our ancestors, falling into sync with our natural body rhythms and allowing time for detoxification, healing and balance.”
Research shows that fasting produces a number of biochemical benefits, including improved insulin sensitivity, lowered triglycerides, weight loss and reduced sugar cravings. Fasting can also normalize our “hunger hormone” ghrelin. When you fast, the ghrelin levels in your body normalize, so it actually becomes more accurate in telling you if you should really eat, or leave off having a snack until later.
According to Dr. Jason Fung, diabetes and weight loss expert, fasting is a simple and speedy way to force your body to burn off stored sugar for use as energy, maximally lower insulin and ignite the flames of fat burning.
Research suggests that restricting daily eating to a specific window of time, such as an eight to twelve-hour window (i.e. 8am – 8pm) allows the body to shift over from burning sugar to burning fat as its primary fuel.
The transition to periods of fasting may need to be undertaken slowly and always, in conjunction with a whole-food (non-processed food) diet, high in lean proteins, fiber and healthy fat.
Intermittent Fasting, when combined with an LCHF (Low-Calorie High Fat) diet, has been found to achieve lasting weight loss. All experts, including those who are skeptical about fasting, agree that weight is a very reliable way of reducing type 2 diabetes, markers and improving the health of the patient. Always consult your doctor prior to starting a fast if you are taking prescription medications.
1. Fung J; How to reverse type 2 diabetes – The quick start guide; 11 July 2016, http://www.dietdoctor.com/reverse-type-2-diabetes-quick-start-guide Mosely M; The eight-week blood sugar diet; 2015, Simon and Schuster; Australia