FASTEST way to beat TYPE 2 diabetes
The revolutionary eating plan for a longer life
We are now clear that type 2 diabetes can be reversed if you are willing to take on a short but intense period of calorie restriction and modify your eating to keep your weight down.
It might seem like a big undertaking, but I have more than 40 years of experience at the cutting edge of diabetes research and cannot emphasize enough just how worthwhile this really is.
If you were facing any other lifethreatening disease that could only be cured by an operation, and your doctor said this would mean changing your normal activities for a few months, you wouldn’t hesitate.
Diabetes is a serious condition that threatens your eyesight, your feet and your heart, not to mention doubling your risk of a stroke. Isn’t it be worth doing whatever it takes to see if your diabetes can be reversed?
all this week I have been serialising my book, Life Without Diabetes, explaining the three simple stages to reversing type 2 diabetes and giving you delicious recipes packed with protein, vegetables and nutrients to boost your health.
Today I list my golden rules for keeping
your diabetes in remission for the rest of your life: 1 EAT only three-quarters of the amount of food you used to eat. Remember, eating less is the only way to maintain your new, healthy, more svelte form. 2 DON’T snack. Ever. only eat at mealtimes. Be aware of activities, such as watching television that involve communal snacking. Drink water instead. 3 EAT purposefully. Sit down at the table and really savour your food. If it is eaten while reading, working or watching television, far more slips down — and you don’t even notice, let alone enjoy it. 4 AVOID ready meals as these tend to be relatively unsatisfying and often contain added sugar. there are plenty of easy meals you can conjure up from fresh ingredients and quickly microwave. 5 YOUR fridge should never contain fruit juice or smoothies. these calorie bombs contain far too much sugar, and do not satisfy hunger. there is nothing healthy about them. 6 BE MORE active each day. this means building activity into your routine, so whether you walk to the shops or take the car or trot up the escalators instead of standing still, this becomes the ‘new you’ and not something that requires a decision. take up activities, such as dancing or sport. Remember, the best form of exercise is the one that you really enjoy. 7 ENJOY the occasional drink, nk, if you like, once you reach h stage three, but restrict beer, wine and spirits to weekends or partially substitute them with zero-calorie drinks. 8 WEIGH yourself at the same time once a week and keep a record. Day to day, your weight may fluctuate, but t week to week your scales will tell ell you what’s really going on. If you see the numbers are steadily falling you will soon be able to say: ‘ I’m ’ th the same weight as I was in my 20s.’ t 9 BE VIGILANT. If your weight rises by 3kg (half a stone) above target, take immediate action have a rescue plan waiting and either go back to the liquid formula diet for a few weeks or drastically cut your daily amount of food. In our studies, nearly half of volunteers needed to go back to stage one to get back on track. 10 ENJOY life. all your good intentions won’t be ruined by one party, or a big birthday meal. But you must eat less during the following week. try having half-sized portions at one meal each day of the week, or, if intermittent fasting suits you, one day of eating very little. get your plan ready before the big event, so you can swing into action afterwards. Recipes by participants on the diabetes reversal trial and ALISON BARNES and KATHRYN BRUTON