Diabetes is REVERSIBLE

If you have a diagnosis of type 2 diabetes or if you have been told you are at high risk or if you have significant abdominal obesity,  
Here are 11 ways to start reversing the effects immediately:

1. Avoid or reduuce ALL refined carbohydrates. That means no / little pasta, rice or bread (even wholegrain bread will spike your insulin)
2. Avoid ALL added sugar. If your body is already in a state where you cannot process carbohydrates and sugars properly, you are going to have to take steps to fully eliminate all sugars, at least in the short term.
3. Avoid ALL sweet drinks. It is best to stick to water, tea, coffee.
4. Do not be scared of good quality, healthy, natural fat – avocados, olives, almonds etc. Don’t worry about this causing you to put on weight. A study published in 2003 showed that people who supplemented their diet with almonds lost more weight than those who supplemented with so-called “healthy, complex carbs”
5. Do not waste your energy counting calories. Concentrate on the quality of the food that you are eating and the calorie control will take care of itself.
6. FEED YOUR GUT BUGS, not just yourself. There are trillions of bugs that live in your gut – their health is critical in determining your health. Many studies show links between the state of your gut bugs (your microbiota) and type 2 diabetes. Start improving the health of your gut immediately by eating five servings of different coloured vegetables each day. The non digestible fibre in vegetables is the preferred food for your gut bacteria and when your gut bugs are happy, you will be happy. The wider the variety of colours, the more phytonutrients you will be getting.
7. Do my 30 minutes  workout once a day. This could be before breakfast, lunch or dinner – whatever works for you.
8. If you like to snack, keep some high fat healthy snacks with you, such as olives, nuts or hummus. When you snack on refined carbohydrates such as biscuits, you go on a blood sugar rollercoaster that results in you feeling hungry shortly after. Fats, on the other hand, will keep you fuller for longer.
9. Include high quality protein and fat with EVERY single meal. This helps to stabilise your blood sugars and promotes satiety and fullness, making it less likely that you will want to reach for dessert after your meal.
10. Eat your meals sitting down at a table. Eating on the sofa while watching TV encourages a mindless form of eating – this can lead you to eat higher quantities than you otherwise would. If you sit at a table and concentrate on what you’re eating, you are more likely to enjoy your food, feel satisfied at the end of your meal and eat less.
11. Consider a form of regular fasting (more to come in a later blog), such as intermittent fasting or time-restricted feeding (TRF). TRF means eating your calories during a specific window of the day, and choosing not to eat food for the rest. It’s a great way to reduce insulin levels in your body and help undo the effects of chronically elevated levels.