Type 2 Diabetes Diet | Reversing Diabetes In 7 Days
Here’s good news, type 2 diabetes is reversible. With proper dieting, blood sugar will stay at lower levels, permanently.
However, this diet is more of a life changing system. You must adhere to basic dieting guidelines for life.
Note: Before implementing the below diet please record your fasting glucose (checking your blood sugar when you wake up on empty stomach). After 7 days of following the diet check your fasting glucose. You will be blown away by the result.
In this post we will discuss:
- What is Type 2 Diabetes?
- What Causes Type 2 Diabetes?
- The Basic Principle of Reversing Type 2 Diabetes
- Why You Should Go Low Carb?
- Secret of Staying Full Longer
- Foods to Avoid
- Foods to Take
- Sample Type 2 Diabetes Meal Plan
- 7 Day Breakfast Ideas
- 7 Day Lunch Ideas
- 7 Day Dinner Ideas
- Easing through Dieting Rules
- Using Diabetic Meal Delivery Services
What is Type 2 Diabetes?
Your blood sugar must be below 100 mg/dl. This is approximately 5gms of sugar (1/2 teaspoon) in your entire system.
FYI: Consider the amount of sugar you consume each day
When you eat sugary foods or carbohydrates, sugar in your blood (blood glucose) increases . When it reaches above 100 mg/dl Pancreas secretes Insulin which removes the sugar from blood and stores in cells and fats.
Constantly feeding your body with sugary foods and carbohydrates keeps your blood sugar elevated. This keeps the Pancreas pumping out more insulin.
The Insulin keeps storing more and more sugar into cells. When cells cannot take in anymore sugar they resist Insulin (Insulin Resistance).
This leads to higher level of Blood Sugar (above 100 mg/dl) in your system.
At first, the symptoms are mild. However, they turn life threatening over longer periods.
Note: When Insulin can no longer store sugar into cells (Insulin Resistance) blood sugar keeps rising. Since the blood sugar ins’t decreasing, Pancreas keeps secreting more Insulin into the system. The body cannot take more Insulin as there is too much of it already. However, the pancreas doesn’t get the signal (as the blood sugar is still high). In the end Pancreas gets damaged and it no longer can secrete Insulin. Without Insulin, sugar in the blood cannot be transferred to cells leading to Type 1 Diabetes.
What Causes Type 2 Diabetes?
Simply put, its your current diet. For some reason our modern society is littered with sugar.
According to New Hampshire Department of Health and Human Services an average American consumes 42.5 teaspoons of sugar per day. This is roughly estimated at 152 pounds of sugar consumed by the average person per year.
I mentioned in the beginning that our entire system requires just 1/2 teaspoon of sugar. Now, dump 42.5 teaspoons of sugar. No wonder our body can’t store or expend it. It seems that we are always sugar surplus.
Two hundred years ago an average American consumed just 2 pounds of sugar per year. Sugar’s consumption has skyrocketed.
Thanks to carbonated drinks and processed foods.
Almost every processed food and snack has sugar.
For example today’s chocolate is 30% sugar. If you consume 100 gms of chocolate you are consuming 30 gms of sugar.
When companies market a diet soda or fat free snack it doesn’t necessarily mean they are healthy. In fact, these contain higher levels of sugar to enhance flavor.
Sugar has different names. When you fail to see ‘SUGAR’ in the labels don’t consider it as sugar free.
Here are some other names of sugar:
- Sorghum Syrup
- Fruit Juice Concentrate
- High Fructose Corn Syrup
- Corn Syrup
- Corn Sweetener
- Brown Sugar
Surgar is not the only cause of Type 2 Diabetes, Carbohydrates are equally responsible.
Any diet, high in carbs provides bunch loads of sugar that is dumped into our blood stream. Eat three high carb meals along with sugary snacks and you will be a walking sugar barrel.
You will have increased thirst and urinate frequently. This is your body’s mechanism of expelling sugar.
Basic Principle of Reversing Type 2 Diabetes
Now that you know what causes Type 2 Diabetes the solution is to abstain from the causes.
The very first rule is to abstain from everything that is sweet. Yes, even fruits. Fructose within the fruits make them sweet. And as mentioned earlier fructose is another form of sugar.
Note: Don’t panic you will be able to consume fruits later. This strict adherence is only for the first seven days. More info in ‘Easing into the Diet’ section.
The rule of thumb is to avoid everything that tastes sweet. No exemption.
The second rule is to avoid carbohydrates. When carbohydrates are digested they convert into glucose which is again sugar. You will have to cut 90 to 95% of your daily carb intake.
The rule of thumb over here is to avoid grains, diaries, and everything that is white including dairy (except egg whites).
Why You Should Avoid Carbohydrates?
Many can’t accept the fact that one must abstain from carbohydrates.
We, as modern society are dependent on carbohydrates. In fact, our main fuel source is carbohydrates.
We are so much dependent on this fuel source that it is impossible to think life without carbohydrates.
But did you know that our body has the capability of producing glucose? I bet you didn’t know that.
When we stop consuming carbohydrates and the body’s glucose level drops, the Liver starts producing glucose.
So, in essence we don’t need carbohydrates.
Therefore, when you slash your carbohydrate intake three things happen in your system.
- First, there is no extra glucose added to your already elevated blood sugar.
- Secondly, your body will start expending any Glucose present in your blood as energy.
- And Finally, after it has depleted the Glucose your body will turn to fat as it’s energy source.
In essence, while on low carbohydrate diet you will decrease your blood sugar levels and lose weight simultaneously.
However, there is one problem with low carbohydrate diet, you won’t feel full. You will miss the feeling of sugar flowing into your blood. Every meal will feel incomplete. These feeling will make you crave for carbohydrates. Making it impossible to adhere to this system.
Fortunately, I have a solution.
Secret to Staying Full Longer
The secret ingredient to staying full longer is FATS.
Yes, you read it right!
In fact, fats are the preferred source of fuel by your body. When your body runs on fat it is more alert and active. You will feel energetic and lively as a teenager.
Unfortunately, today’s medical authorities have given a bad reputation to fats.
They are blamed for cardiovascular disease which isn’t true.
I can go on and discuss more about fats and how they are unrelated to heart diseases but it would lengthen this already lengthier article. I suggest you do your own research on the relation of heart disease and fats.
What you need to understand is fats are good. And they are going to help your greatly in reducing blood sugar.
Most importantly, fats will help you stay longer. This will keep you from craving carbohydrates. You might even skip a meal.
Less food intake, less sugar in your blood, lower the insulin, higher Human Growth Hormone (HGH), higher testosterone and finally increased weight loss.
More about what fats to include in your diet in the coming section.
Foods to Avoid for Type 2 Diabetes Diet
Listing each and every food item is impossible.
I will give you a rough picture of what category of foods you must avoid. So that you will be in a position of making informed decision.
Carbohydrates: As discussed earlier carbohydrates are a no no. This includes all types of grains, dairy, cake, cookies, pastas etc. If you are in doubt whether a certain food contains carbohydrates or not look up on the internet and avoid if it has carbs.
Sugar: Everything that is sweet, period. This also includes all types of fruits.
Snacks: Abstain from all types of snack. It doesn’t matter if its fat free, baked or healthy. You are to avoid snacks completely for the coming 7 days.
Alcohol: Completely avoid alcohol even red wine.
Root Veggies: Vegetables like Potatoes, Carrots, Beets, Turnip etc must be avoided.
That is it. You will avoid almost everything that you eat.
This might seem impossible but its not. And there’s a good news…
You can eat the below mentioned food unlimited, at any time you want.
Foods to Eat for Type 2 Diabetes Diet
Before reading any further I request you watch the below video by Dr. Eric Berg. This video is gem for all diabetics and will provide info on what to avoid and eat.
These are the foods you must eat for the next 7 days. Doing so will completely reverse your Type 2 Diabetes. And the good part is that you can fry, bake and boil to suit your taste without any limit on quantity.
Here is a list.
Again listing each and every food item wouldn’t be possible. However, I will try to categorize them.
Fats: Foods high in fats is your priority.
- These includes nuts (all types of nuts, unsalted)
- Butter & Clarified Butter
- Coconut oil (cold pressed)
- Avocadoes (it’s an exception fruits)
Green Leafy Vegetables: All types of green leafy vegetables. Eat them as salads or in anyway you want. And you must eat at least one big bowl of green leafy vegetables per day.
Meat: You can go bonkers with any meat. Make sure the fats aren’t trimmed off. You need those fats. Try chicken with skin or beef cuts with fats included. These will help in adding fat to your diet.
Eggs: No limit on these. Try soft boiled or half fried. They are really great. Try getting pasture raised but it doesn’t really matter much.
Fish: Any fish type is okay. However, if you can get fatty fishes then its an add on.
Milk Substitute: Some cannot live without milk. Almond milk or Coconut milk is suggested for them.
Sample Type 2 Diabetes Meal Plan
Here is a sample meal plan for those suffering from type 2 diabetes.
Breakfast: 4 eggs Omelette cooked with butter. One bread slice/ toast spread with peanut or regular butter.
Lunch:Steak with a large bowl of green leafy vegetables.
Dinner: Chicken fried, grilled or tandoori. Use coconut oil for seasoning or cooking.
Snack on nuts (any nut will do)
Again there is no limit to your food intake. You can eat until your are full. If you are getting hungrier often try adding fat into your diet.
Note: I had mentioned to abstain from carb but in the breakfast section I have added a slice of bread. Trying to refrain from a food item that you have been eating for your entire lifetime is impossible. Some have the will power to absolutely abstain from carbs. But most don’t. Therefore, the smart move is to take in small amounts rather ditching the diet.
7 Day Breakfast Ideas for Type 2 Diabetics
Here are seven breakfast ideas for you:
Day 1: Tea or Coffee (with Almond or Coconut milk) with 1 tablespoon of unsalted butter.
Day 2: 4 Eggs Omelette cooked in Coconut oil or Butter. You can include any green leafy vegetables. I prefer Spinach pan fried.
Day 3: Bacon & Eggs
Day 4: 4 fried eggs along with a handful of nuts
Day 5: Avocado cut into small cubes.
Day 6: 3 to 4 boiled Eggs along with Coconut or Almond milk.
Day 7: Fatty fish fillet fried with Coconut oil
7 Day Lunch Ideas for Type 2 Diabetics
Day 1: Steak with fats untrimmed cooked with Coconut oil or butter.
Day 2: Chicken fried/ grilled with skin and seasoned with Coconut oil.
Day 3: Pork grilled or pan fried.
Day 4: Fatty fish or prawns cooked
Day 5: Two handful of nuts Along with a cup of Almond or Coconut milk
Day 6: A large bowl of salad dressed with Coconut oil.
Day 7: Beef Soup with a dash of shredded butter.
7 Day Dinner Ideas for Type 2 Diabetics
Same as Lunch. Just keep switching the meals for alternate days.
Note: It is important that you avoid carbs. If you can’t then added very little carbs like bread slices or pastas. It should be less than 10% of your normal consumption per meal. This strict is loosened because it is important you make through the first seven days rather than failing to adhere the diet.
Easing Through Dieting Rules
This strict diet was created to reduce your blood sugar drastically. In just seven days of following this diet your blood sugar will be almost normal. Yes, in just seven days.
However, most won’t have the will power or can’t restrain from carbs. For them including carbs is okay. However, it is imperative to not consume your regular amount of carbs. Try consuming way below 10 to 20 percent of your regular intake.
You must follow this diet for life. It is not a short term approach.
Relax the rules whenever possible but keep the basic idea which is to consume more fat, moderate protein and none to very low amounts of carbs.
If you consumed too much carbs don’t lose heart. No one is there to judge you. Restart the very next day.
Note: It is impossible to change overnight. However, if your sugar levels are too high then you must strictly adhere to no carb rule.
For Inspiration Purposes
Most of you might be on the edge while some of you will be skeptic.
For them note your fasting blood sugar levels. Avoid Carbs completely for the entire day. Take your fasting blood sugar the next day. It will be 10 to 30 mg/dl lesser.
It is sufficient to make you take the no carb lifestyle for good.
Type 2 Diabetics Meal Delivery Services
Some mailed me asking for a meal delivery service that caters to diabetics.
For them I suggest Nutrisystem. On their website they have a plan dedicated to diabetics.
Try their service if you are interested.
That’s it folks. We have been flood with carbs. I am not sure whether its intentional or not. But I do know that going low carb is the secret to good health.