By: Practical Cures
Have you just been diagnosed with Type 2 Diabetes? You probably have been told that you must change your diet to reduce sugar intake along with weight reduction. There are many schools of thoughts out there how you should achieve your goals. Let’s take a closer look at some of the diets out there!
Extreme Caloric Reduction Diet
Intermittent Fasting
Both of the these two diets are promoted by healthcare professionals yet they come with their own side effects. They both promote an extreme change to ones diet which long term may not be sustainable.
So what should you do?
According to the American Diabetes Association the following lifestyle changes provide the most sustainability along with good results.
Diet Tips
- Fill half your plate with non-startchy vegetables. (greens, summer squash,zuchini,green beans, broccoli etc.)
- Fill one quarter of your plate with lean proteins (chicken, fish, nuts, eggs)
- Fill one quarter of your plate with carbohydrates
- Choose water or 0 calorie drinks
- Stay away from sugar and refined carbs
Exercise Tips
- Make a list of fun physical activities that you enjoy!
- Ease into it
- Ask a friend to join
- Make it a habit
- Strength train 2x a week
As always before making any changes to diet or starting a new exercise consult with your healthcare provider first!
References
Dr. Eric Berg DC. (2021, July 16). Intermittent fasting could replace insulin for diabetes [Video]. Youtube. https://www.youtube.com/watch?v=PQWDBd2wASg&t=3s
Funnell, M. M., & American Diabetes Association (2003). Diabetes update: from the American
Diabetes Association: preventing type 2 diabetes with weight loss and exercise. Nursing
management, 34 Suppl Guide, 10. https://doi.org/10.1097/00152193-200306001-00004
Good Morning America. (2017, December 6). Rigorous diet can put type 2 diabetes into remission, study finds [Video]. YouTube. Rigorous diet can put type 2 diabetes into remission, study finds
Petroni, M. L., Brodosi, L., Marchignoli, F., Sasdelli, A. S., Caraceni, P., Marchesini, G., & Ravaioli, F. (2021). Nutrition in Patients with Type 2 Diabetes: Present Knowledge and Remaining Challenges. Nutrients, 13(8), 2748. https://doi.org/10.3390/nu13082748
