How to Reverse Type 2 Diabetes
Every year there are millions of people diagnosed with diabetes. The most typical type of diabetes is type 2. What this means is that the pancreas makes more insulin to try to get the glucose into the cell. Ultimately it can’t keep up, and that causes the blood sugar to build up in the blood. According to Health Line, the typical reasons that cause diabetes are older age, excess weight, family history, certain ethnicities, physical inactivity, and poor diet. Metformin is a medication that is used to treat diabetes and has reduced it by 31 percent.However putting the time and effort into changing the way you eat and increasing your physical activity can reverse diabetes. According to Dr. Oz’s the 60-Day Diabetes Take Charge Food Plan is the way to get rid of diabetes. Dr. Oz says this meal plan can help not only the 29 million people living with type 2 diabetes but also the 86 million people with pre-diabetes.
Eat Balanced Meals
Build a breakfast, lunch, and dinner that have 2 cups of veggies, 3 ounces of lean protein, 1 serving of complex carbs, and 1 tbsp. of healthy fat. Each plate should have 2 cups of low glycemic veggies such as broccoli, cabbage, cucumbers, and collard, mustard, and turnip greens just to name a few. The lean proteins include 4 egg whites, grilled chicken, turkey, fish, 90% lean beef, 1 cup of beans, and a ¼ block of tofu to name a few. Complex carbs include brown rice, quinoa, whole grain pasta, 1 slice of 100% whole grain bread, and 1 medium sweet potato. Healthy fats include ¼ of an avocado, 1 tbsp. Olive oil, 1 oz. of nuts, and 1 tbsp. of seeds.
Have three high fiber snacks per day. Fiber slows down the carb digestion and sugar absorption. This causes a slower rise of the blood sugars. High fiber snacks include 1 cup of raspberries, 1 apple or pear with skin, ½ avocado, 4 cups of air popped popcorn, ½ cup of bran cereal, and 1 ounce of almonds or walnuts.
Eat More Often
Eat every three hours. This is the most important step when it comes to stabilizing the blood sugar. Not eating consistently can lead to eating larger meals, which causes the blood sugars to rise. Eating small meals every two hours on a daily basis keeps the blood sugars from rising.
Increase Your Physical Activity
Excerising is key; try 30 minutes of walking at least three times a week. Also, try and aim for 10,000 steps a day by the end of the first month. Don’t limit your exercising. Any consistent exercising can help reverse diabetes. If you’re a beginner, try walking fast for 3 minutes, slow for three minutes, and alternate for 30 minutes.
Foods to Avoid
High-fat dairy products
Beef, hot dogs, sausages, bacon
Shortening and stick margarine
High-fat animal proteins, egg yolks, liver, and other organ meats
Foods with added sugars, syrups, & refined carbs, sodas, and sweetened drinks.
Drinks That Are Allowed
Unsweetened green tea
Black coffee with low-fat diary, not milk and/or stevia
Many people that followed this 60-day meal plan saw the numbers go down in their weight, sizes, and especially blood sugars. Complications and effects of diabetes if left undiagnosed and untreated can lead to:
Blindness and eye problems
Nervous system complications
The number one way to manage and even reverse diabetes is to change your diet. Start the Dr. Oz 60-day meal plan to eliminate your diabetes today!