The need to reverse diabetes is to make life more comfortable and reduce the amount of money we use especially on medications. To get good control of your blood sugar, we will need to talk about weight loss.
What is diabetes?
Diabetes is a chronic condition that often leads to high blood glucose readings. It happens when your body produces little or no insulin at all. Insulin is a hormone that works to remove glucose from the bloodstream and get them to your cells and muscles.
What is Type 2 diabetes?
When the pancreas is unable to produce sufficient amounts of insulin, a lot of glucose gets stuck in the bloodstream. This is what in most cases leads to high blood sugar levels, in other words,, hyperglycemia. When the blood glucose levels remain high after days and days of monitoring it may then lead to a type 2 diabetes diagnosis.
What are the signs of type 2 diabetes?
The signs and symptoms of diabetes are very many and different. The most common ones are;
- Frequent urination (happens because there’s too much blood sugar, and the kidneys are working hard to flush most of it out through urine)
- Frequent hunger (Frequent hunger because basically, there’s no glucose getting into your cells and muscles, and your body feels like you haven’t eaten)
- Frequent thirst (Frequent thirst, because the high blood glucose levels cause dehydration, hence the feeling of thirst)
How can you reverse diabetes?
Reversing diabetes can be achieved by using any means possible to keep your blood sugar levels at a normal range. When you can successfully get to a point when your blood glucose levels remain normal even without medications, you will have achieved reversing diabetes. Weight loss is the first step to take in order to achieve reversing diabetes.
Can weight loss reverse diabetes?
Achieving a healthy weight may seem like a tough task, but it is the first step to take. Weight loss increases insulin sensitivity, which in turn leads to good control of your blood glucose levels. However, this can only be possible when you make very realistic weight loss goals.
What to do to achieve weight loss and reverse diabetes.
- You must master the art of portion control before anything else. You want to be very keen on carbohydrate portion especially.
- Cut off sugar, table sugar, and all these sugary processed snacks.
- Quitting alcohol and tobacco smoking.
- Eating more foods high in fibre, and basically being on a diet low in carbohydrates.
- Drinking more water.
How to do portion control for weight loss.
There are two easy methods for portion control;
- The plate model.
- The hand size portion guide.
The plate model involves dividing your plate into three, half of your plate for vegetables, and the remaining half, divided into two quarters, for protein and Carbohydrate.
You can also achieve weight loss by using your hands to portion control which I consider very simple.
How can exercise help with weight loss and diabetes reversal?
A good schedule for exercising can help a lot in achieving weight loss, weight loss is important in order to increase insulin sensitivity. Which is important to keep blood glucose levels under control. Having 30-minute exercises every day 5 times in a week is the way to start.
When Will the signs of diabetes go away?
One way to know you are achieving good control of your blood sugar levels is when the symptoms start to go away. Management of diabetes symptoms will often be possible when you start and maintain a healthy diet, with diabetes modifications.
When the symptoms of diabetes go away, you can be able to live comfortably. When the sugars remain normal over a long period, without medications, you will have achieved reversing Type 2 diabetes.
Lifestyle modifications, weight loss, and exercise can help in achieving the reversal of type 2 diabetes.
You can totally prevent pre-diabetes from becoming type 2 diabetes, just by simply choosing a healthy diet at all times.
Is a low carbohydrate diet good for diabetes?
In order to achieve type 2 diabetes reversal, we need to think about going into a low-calorie diet. Carbohydrates are a food group that we often include in our diet.
Carbohydrates, however, may cause a rise in blood glucose levels very fast, and that is why we have to consider getting into a low-carbohydrate diet.
During digestion, Carbohydrates get broken down into glucose, which gets absorbed into the bloodstream. When carbohydrates are taken in excess, there will be more blood sugar in the bloodstream, and some of it will get stored as fat, leading to weight gain.
Reversing diabetes will mean that carbohydrates need to be moderated, in order to achieve weight loss. Eventually, increase insulin sensitivity and achieves good control of the blood glucose level.
The best way to achieve a low-carbohydrate diet is to learn how to portion control and choose complex carbohydrates over simple carbohydrates.
Complex carbohydrates get digested slowly, giving a feeling of satiety hence often preventing a lot of snacking. This will prevent unnecessary weight gain.
Sources of complex carbohydrates include whole grains and cereals.
Simple carbohydrates on the other hand get absorbed too quickly and can often lead to sudden spikes in blood glucose levels. They have undergone too much processing and most of the fibre has been snatched out, and too much sodium and sugar introduced into them
After reversing type 2 diabetes, what next?
Maintaining your blood sugar level at normal ranges, without medications is what many of us desire. But after achieving the reversal of type 2 diabetes, how will you maintain it? You do not want all the efforts you made to go down the drain.
What you will need to do is;
- Maintain a healthy diet.
- Exercise often at least 30 minutes, 5 times a day.
- Drink lots of water.
- Continue with portion control.
- Get your blood glucose levels checked often.
At all times.
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