By David Blyweiss, M.D., Advanced Natural Wellness
June 24, 2020
Diabetes is running rampant in our nation! An astounding 120+ million American adults have either pre-diabetes or type 2 diabetes.
And I’m completely dumbfounded by it…
Why? Because type 2 diabetes is largely preventable. It doesn’t matter if you are genetically susceptible or not. Your choices can still make or break you.
Let me explain.
For the most part, diabetes is a lifestyle disease. When you choose unhealthy foods and pass up on daily physical activities, you’re putting yourself at risk. Excess weight starts to accumulate.
This creates the perfect storm for a metabolic meltdown. Things like chronic inflammation, insulin resistance, blood sugar problems and other health issues take hold in your body.
In most cases, there is still a fix. All you have to do is treat your body better by making healthier life choices. Then, you can prevent or reverse type 2 diabetes.
But let me be very clear on this. Only YOU can prevent diabetes. And if you already have the disease, only YOU can reverse it.
Medications from the doctor (like sulfonylureas, thiazolidinediones or repaglinide) don’t “cure” diabetes. They only control the symptoms.
So, let me share this little secret with you…
The only proven way to reverse diabetes is by healthy weight loss.
For the past several years I’ve followed a chain of diabetes studies that absolutely confirm weight loss can put diabetes into remission.
Unfortunately, the methods used for weight loss in these studies were pretty dramatic. Participants had to follow a very low-calorie diet (700 to 853 calories daily) for three to five months.
That is not something I recommend anyone try on their own. It would require constant monitoring by a well-trained physician.
Slow and Steady Wins the Race
But today I have some great news…
It turns out that steady weight loss over the five years following a diagnosis of type 2 diabetes can be nearly as effective.
People who achieve at least a 10% weight loss within five years of their diabetes diagnosis more than double their chances of remission!
So let’s say you weight 250 pounds at the time you are diagnosed. You should try to lose 25 pounds within the next five years (or sooner). Then, it is entirely possible you can say goodbye to diabetes along with its many related health risks.
Now, some people aren’t always patient.
I often encounter patients who want to lose weight and achieve very fast results. So, they’ll yo-yo back and forth on fad diets. Some try calorie restriction diets, but find their weight creeps up again the minute they stop.
I know it’s tempting to go for the quickest weight loss results possible. But rapid-weight loss results simply can’t be sustained. There’s a better way.
3 Simple Ways to Achieve Consistent Weight Loss
When you take a common-sense approach to weight loss, you’ll discover that pounds start melting off… slowly and steadily.
This is the type of weight loss you want to experience. It won’t starve you or disrupt your life like calorie restriction or fad diets. And the results will be long-term and life-changing.
- Load your plate with fresh, organic veggies at every meal. Then, fill in the rest of your plate with a small amount of healthy fats and clean-sourced proteins.
Do this 90% of the time and you’ll automatically be eating your way to weight loss. This also feeds the good bacteria in your gut which helps you maintain a healthy weight.
The other 10% of the time, eat some of the foods you enjoy, even if they don’t promote weight loss. This way you won’t feel “cheated.” Plus, you’ll be more likely to find success in your goals.
- Get physically active with high intensity interval training (HIIT). It gives your heart and lungs more of a workout than endurance training. Just as importantly, it promotes after-burn; it actually helps you burn fat even when you’re resting.
In other words, it resets your metabolism to work more efficiently, not less efficiently. To get the most out of HIIT, check out this fantastic fat-burning workout.
- Kick things up a notch with intermittent daily fasting. If you’re eating the right foods, you really don’t need to be concerned that much about calories. But if you want to kick your weight loss up a notch, you can try intermittent daily fasting.
The concept is simple: Designate a window of six to eight hours each day to enjoy regular meals. Then fast for the remaining 16 to 18 hours.
During this fasting period, your body will go through a process called autophagy. It removes old and dysfunctional cells, promotes metabolic activity by making new mitochondria.
Your body also enhances function of the pancreatic beta-cells that produce insulin, decreases insulin resistance and helps you drop even more pounds of fat. Best of all, you haven’t tied yourself to an unsustainable diet!
Once you make these three concepts a part of your daily life, you’ll notice how quickly your body will adapt and type 2 diabetes will be a thing of the past.
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Steven S, et al. Very Low-Calorie Diet and 6 Months of Weight Stability in Type 2 Diabetes: Pathophysiological Changes in Responders and Nonresponders. Diabetes Care. 2016 May;39(5):808-15.
Lean ME, et al. Primary care-led weight management for remission of type 2 diabetes (DiRECT): an open-label, cluster-randomised trial. Lancet. 2018 Feb 10;391(10120):541-551.
Dambha‐Miller H, et al. Behaviour change, weight loss and remission of Type 2 diabetes: a community‐based prospective cohort study. Diabet. Med. 00: 1– 8 (2019).
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