Eat to beat diabetes in just eight weeks: It's the life-changing diet that can help you avoid or even reverse Type 2 diabetes.
Adapted from The 8-Week Blood Sugar Diet: Lose Weight Fast And Reprogramme Your Body by Michael MosleyBefore you start, ita€™s vital to take these precautionsIf you are on medication, talk to your GP.
Type 1 diabetesThis is also known as a€?early onseta€™ because it typically occurs in childhood and young adults, though it can arise later in life. Gone are the days of strict diets, forbidden foods, and trips down the sugar-free food aisle.
Take a good hard look at your plates — the foods you choose and the portions you eat. Do you find it impossible to lose weight and keep it off despite your best efforts to diet?
If you answered 'yes' to any of the above, and you're dreading starting another well-intentioned New Year weight loss programme that you know is doomed to failure almost before it's started - don't despair. The good news is that medical research now appears to confirm that your weight gain may not be your fault at all, but a problem with your metabolism.
Starting today in our exclusive four-part diet series, we outline the Metabolism Miracle - a revolutionary new weight loss programme written by respected U.S.
Kress explains: 'Traditionally, weight loss programmes have been built on the assumption that everyone's metabolism works in the same way.
According to Kress, recent medical studies and her experience of dealing with clients with weight problems suggest that almost 50 per cent of people unwittingly suffer from this alternative metabolism - what she calls Metabolism B (which can also be known as metabolic syndrome, syndrome X and insulin resistance). It's an inherited condition that sends appetite spinning out of your control and causes your body to 'over-process' carbohydrate foods, turning them into excess body fat in the blink of an eye - no matter how hard you diet or exercise.
If you crave carbohydrates, struggle to control your appetite, feel tired, anxious and depressed - then in all probability your weight gain is not your fault at all.
The Metabolism Miracle has already changed the lives of thousands of Americans, and now it can change yours, too.
But at the root of all these problems experienced by the Metabolism B sufferer is the chaotic way their body processes carbohydrates and, in particular, the way the pancreas releases the hormone insulin, which is needed to balance blood sugar. Anyone with a 'normal' metabolism can eat, for example, a sandwich (which contains plenty of carbohydrate in the form of bread) and feel full and energetic for four or five hours afterwards.
A person with Metabolism B, however, will find themselves craving a chocolate bar within an hour or so of eating the same sandwich. This is because when they eat carbohydrates, their body tends to release too much insulin - which leads to see- sawing blood sugar levels, fatigue and an urgent craving for yet more carb-loaded food.
You may be saying at this point that you can't have Metabolism B because, for example, up until a year ago or so, you were able to control your weight with no problem. But Metabolism B is an inherited predisposition that can lurk for years before making itself known. Some people who have it may show symptoms as children, while others won't see the signs until their teens or even later in life.
Metabolism B is sometimes only 'switched on' by an outside trigger such as stress, inactivity, illness or a hormonal change in the body. However, the good news is that if you follow the Metabolism Miracle diet, you can switch off the Metabolism B rollercoaster, gain control of your appetite and lose all the weight you want to. We've established that the reason people with Metabolism B struggle with their appetite and weight is because their bodies release too much insulin when they eat carbohydrates - throwing their blood sugar out of kilter and instructing their brains to crave more carbohydrates to try to rebalance things. The human body has a built-in survival mechanism that only serves to add to the weight loss challenges of people with Metabolism B. Anyone with a normal metabolism who goes for long periods without food will release the right amount of glycogen to keep their body going - but not you. If you have Metabolism B, your body releases too much insulin - which, in turn, stimulates the glycogen from your liver to move out of your bloodstream into your fat cells. You are developing a paunch, your blood pressure and cholesterol may be rising and you even risk crossing the boundary into the tricky waters of diabetes. You constantly struggle with bouts of low blood sugar that have turned you into a carbohydrate addict.
It may not seem fair, but your condition will increase your appetite, weight and related health problems while wreaking havoc on your life.
It is a simple three-step approach that combats your body's overactive response to carbohydrate intake and trains it to handle carbohydrates normally. Once you learn to live in balance with your metabolism, your weight will come off - and stay off.
There will be no more carb cravings, energy slumps, food binges or frustrating weight regain. Miraculously, you will begin to feel the effects of this new approach in less than one week.
Although you will still be eating many of your favourite foods in this easy, straightforward part of the diet, you will, in essence, be cleaning up the metabolic mess you are currently in.
As a result, your fat cells will shrink and you will lose weight - most noticeably, the roll of fat around your tummy will diminish dramatically. As it turns out, temporarily eliminating most carbohydrates from the diet is the only drug-free way to control the blood glucose imbalance that plagues people with this alternative metabolism.
As a result, for the first eight weeks of step one, your blood sugar will run smoothly, with no spikes to stimulate the over-release of insulin that encourage your body to lay down those fat stores. Don't worry - carbs will come back into the picture in steps two and three of the diet, which we'll outline later in this series, and, by then, you will have established a new metabolic balance that your body can work with. Perhaps the best part about step one of the Metabolism Miracle, besides the fat loss and energy boost it promises, is its ease and simplicity. During the eight weeks of step one, you may eat liberally from the first three arrows, but you must avoid the foods in the carbohydrate arrow. Although most foods contain a combination of nutrients, they are classified into their arrow by the main nutrient that they contain.
THE RULESYou can eat as much of the allowed foods as you like - but obviously, huge portions will thwart your weight loss.
Many people are surprised to learn that milk, fruit, carrots and lentils also fit into the carbohydrate arrow.
Foods in the carb arrow will have a dramatic impact on blood sugar and cause your body to quickly release insulin, which is why you must avoid these foods during step one - don't be tempted to have even the tiniest amount. The great news is there is no need to weigh, measure or count foods from the lean protein, healthy fat and vegetable arrows. For ease, it is probably best to eat your carbs at mealtimes rather than snack times, so you can be sure of leaving a five- hour gap between them. To calculate a food's net carbs, look under the nutritional values per serving size on the packaging, and subtract the dietary fibre figure from the total carbohydrate grams.
Your strong reaction to this list of foods is just one more affirmation that you have Metabolism B.


However, you should know that every one of my patients who completed the first three days of step one completed the remainder of the eight weeks.
Although you will be delighted with the changes that your body feels by the fourth day of this diet, the first three days of Step One will be tough. SnacksHere are some non- carb snacks that will stop you feeling hungry between meals, without breaking the rules. Divide the grated reduced-fat cheese and chopped turkey bacon equally between the four cups. Spoon individual teaspoonfuls of batter on to the prepared hot pan to create small pancakes.
Stir the cream into the saucepan that the chicken was cooked in and add enough chicken broth to make a sauce. Sweet potatoes are rich in beta carotene, dietary fibre, vitamin B6, vitamin C and minerals. White potatoes are cheaper than sweet potatoes, but sweet potatoes have more nutritional value.
Don’t feed your dog raw sweet potatoes, cooked sweet potatoes are better for dogs, because cooking could break down the dietary fiber and starch of the sweet potatoes, and make them easier to digest and taste sweeter. Dogs can’t eat too much sweet potatoes as they contain high levels of carbohydrates and sugar which can lead to obesity, and cause an upset stomach and diarrhea. Based on research carried out at the University of Newcastle, I have put together a simple diet plan and lifestyle programme that should not only reduce your risk of getting Type 2 diabetes, but can reverse it in those already suffering a€” all in only eight weeks.Whata€™s more, ita€™s not just for those at highest risk but for anyone who wants to lose weight fast and regain control of their health. This is particularly important because he or she should be involved in monitoring and tapering off your medicines.
According to American Diabetes Association nutrition recommendations: To eat well with diabetes simply means applying the basic principles of healthful eating. Even better, there is a new way - finally - to do something about those unwanted inches that will work for you where all other diets have failed. That if you monitor your calories, count fat grams, drink meal replacements, or follow the diet sheet - whoever you are, you will lose weight. Read on to discover the diet miracle that really can improve the way you look and feel within days. This is because when they eat carbohydrates, their body releases insulin in the correct amount, at the correct time for optimal metabolism and energy.
So if you have suddenly found you can't control your weight when you never had a problem before, this could be why.
When blood sugar drops to the low end of normal and you choose not to eat, your liver can 'feed' the body.
Well, each time you eat carbohydrates, your body can run on that blood sugar for about five hours. Due to this 'hyper-insulin' response, you feel exhausted and irritable because your blood sugar levels are never constant.
Your health will improve, your energy level will soar and you'll experience a feeling of peace and contentment. It's a low-carb 'rehab' period that's specifically designed to reprogramme your body to handle carbohydrates healthily.
For the eight weeks of step one, you will need to cut out most carbohydrates from your diet.
By eliminating carb-dense foods, you stop contributing too much sugar to your bloodstream, which helps to stop your body releasing too much insulin. The temporary elimination of most carbs will enable the liver to deplete most of the glycogen stores it uses for the self-feeding mechanism. For example, steak and chicken fall into the protein arrow, olive oil and nuts fall into the fat arrow, and potatoes fall into the carbohydrate arrow. During any five-hour period of step one, you may eat no more than 5g of carbohydrate in total. The list of carbohydrates that you must absolutely avoid during step one all exceed the 5g limit (see the arrow chart).
I call these foods '5x5 carbs' because you can tally their carbohydrate total with a quick, easy formula to decide if they fit the 5x5 rule.
YOU CAN DO ITAlmost every patient with Metabolism B in my practice who sees the 'carbs to avoid' list begins to panic.
Continue to cook until the chicken is tender, about 15 more minutes, adding chicken broth as needed to maintain the level of liquid during the cooking process. These days, ita€™s much looser a€” which is all down to the diet he went on three years ago.In just eight weeks, Alan lost two stone. Ita€™s also essential that you discuss the diet with your doctor if any of the following apply:a–  you are on insulin or any diabetic medication other than metformin. There are many causes, but high levels of fat in the liver and pancreas seem to be a major factor. The most important thing you can do for your health is to lose weight—but you don’t have to lose all your extra pounds to start reaping the benefits.
For lunch and dinner, do you fill half your plate with vegetables, a quarter with starch or grain, and the remaining quarter with a lean protein source? Do you struggle to resist carbohydrate foods such as bread, cakes, chocolate, crisps and pasta? WHAT EXACTLY IS METABOLISM B?There are a host of symptoms related to Metabolism B, as you will see when you work through the questionnaire on the right - including uncontrollable weight gain, a spongy roll of fat around your tummy and lack of energy. If you choose not to eat within five hours, your liver will automatically release stored blood sugar called glycogen to push blood sugar levels back into the normal range. You'll need to check the labels on the packaging to see how much carbohydrate they contain. This '5x5 rule' allows you to eat limited amount of carbs without stimulating insulin release.
In a mixing bowl, blend together the ricotta cheese, soy flour, rapeseed oil, vanilla, Splenda and salt. White potatoes contain more carbohydrates, can more easily cause obesity and blood sugar problems than sweet potatoes. And he has since kept most of that weight off, even though he admits to being a€?no angela€™.a€?Occasionally Ia€™ll have takeaways, and wine, cheese and beer,a€™ he says. It means they take longer to be absorbed by the body and wona€™t cause those dangerous spikes in blood sugar.
You may need a suitable reduction in dosage to avoid too fast a drop in blood sugar.a–  you are on blood pressure tablets a€” you may have to reduce the dosage or come off them. While eating right is important, you don’t have to give up sweets entirely or resign yourself to a lifetime of bland “health food”.
Experts say that losing just 5% to 10% of your total weight can help you lower your blood sugar considerably, as well as lower your blood pressure and cholesterol levels.


Get and keep your blood sugar, cholesterol, and blood pressure in the healthy target zones.
Based on your ratings, set a few goals to tweak your eating habits and choose easy-to-conquer goals first. I felt that there was something wrong with removing an entire group of nutrients from the daily diet.
Low-fat yoghurt contains protein and fat, too - however its main nutrient is carbohydrate, so this dairy product is in the carbohydrate arrow. The beta carotene can help neutralize the harmful free radicals, and reduce the risk of cancer. Examples include vegetables, legumes (beans, pulses and lentils) and wholegrains.The impressive thing about Mediterranean-style eating is just how widespread its benefits are.
The same applies to glucose-lowering drugs, ones that begin with the letter G, like glibenclamide and gliclazide, which may have to be stopped because they can push your blood glucose abnormally low.a–  you have moderate or severe retinopathy. If there is one refrain we hear over and over again, it is that most people who consume an average Western diet are getting too much fat and sugar and too little fiber. With these tips, you can still enjoy your favorite foods and take pleasure from your meals without feeling hungry or deprived. Add the chicken, green pepper, paprika and stock to the saucepan and cook for 30 minutes over a low heat.
By following a strict diet for two months, the volunteers lost an average of 33 lb and 5 in around the waist. Simple carbohydrates and sugar may give us a quick fix, but it is the fiber in the foods we eat that keep our belly feeling full for hours after eating. Even though you will be eating plenty of food for the first three days, you can expect to feel tired, grumpy, hungry, slightly shaky, light-headed and a little headachy.
And all saw their blood sugar levels return to normal.A follow-up study, with people who had been diabetic for longer, found that most achieved similar results. This is why sufficient fiber in a diet is considered essential for anyone looking to lose weight.
It takes many of the best features of a low-carb diet and makes them more palatable, and thata€™s why ita€™s at the crux of the Blood Sugar Diet.On this page, you will find a suggested menu plan for the first week of the diet (those for the next three weeks will follow later this week).
It is mainly essential for overall good health because it aids digestive health and can help prevent heart disease. But if you are to stick to the diet, ita€™s important that you understand the thinking behind it, so I want to explain a key feature that is crucial to the dieta€™s success. If you repeat these four-week menu plans for a second month, by the end of week eight you should have seen the pounds drop off dramatically a€” and your blood sugar returning back towards normal.Feel free to mix and match recipes from different days. Sitting still for more than eight hours a day raises the risk of Type 2 diabetes by 90 per cent, a study found.A Don't bother with diabetic chocolate - it may still raise blood sugar and the sweeteners it contains can have a laxative effect - have two squares of dark chocolate instead. The same slow digestion of fiber that helps us feel full longer also helps regulate our blood sugar by keeping us from getting sudden spikes in it as is caused by sugary sodas and sweets that lack fiber.That said, what if we know we need more fiber, but an apple typically costs more than a couple cookies? After three days, I promise you will begin to feel much better, and following the diet will become easier. If this sounds too difficult, dona€™t worry, later in this series I will be outlining how to use the 5:2 approach to achieve better blood sugar control. If you wish to eat healthier by increasing your fiber content, but you need to watch every dollar you spend, you can take comfort in the fact that you do have inexpensive options.You May Have This Inexpensive Fiber Source in Your Cupboard Right Now Oatmeal is a dynamo of health packed into one simple meal that many people already start their day with at breakfast. The problem is that your liver contains a stockpile of blood sugar in the form of glycogen.
When you begin Step One and cut out dense carbohydrate from your diet, your liver will automatically 'feed' you with a meal's worth of glycogen from its stores, a process it will repeat about every five hours.
In response to this, your pancreas will release too much insulin and your blood sugar will continue to rollercoaster, even though you will be eating minimal carbohydrates. You can take them or leave them when it comes to eating carbs and probably have a fairly healthy attitude towards food.4a€“8 You may be addicted to carbohydrates. After three days, as you continue to eliminate a large amount of carbohydrate from your diet and your liver remains purposely depleted of most of its glycogen stores, your brain will have to come up with an alternative plan for fuelling your body. The franks in franks and beans may not be too healthy but the beans certainly are, and it is a filling and inexpensive meal.You can buy canned beans, or they come dry in packages. Dried beans are cheaper, so when you are looking to add fiber on a budget, they are the best choice.
Now for the good news: if you follow my plan, the choice it will make will be to burn fat cells.
A wide variety of beans, including lima beans, kidney beans and black beans, cost less than fruit while typically giving you more fiber. Exercise plays an important role in the Metabolism Miracle now as it literally energises and activates muscle. You can put them in stews, soup, chili or have baked beans.The Whole Grain Version of This Dinner Table Favorite Triples the Fiber Content Most of us already love spaghetti and simply by changing from regular to whole grain we get the same delicious meal, since most of the taste is in the sauce anyway, while dramatically boosting the fiber content of the meal.
You are eating considerably more than you know is good for you and probably feeling bad about it. In addition to three times the amount of fiber, whole grain pasta also has 25 percent more protein than regular pasta. You are likely to be feeling hungry much of the time, preoccupied by food and at times struggling to control your cravings as a result of a degree of insulin resistance. The fiber in the whole grain will keep you full longer, which makes it a more fulfilling dinner, and at most stores the whole grain pasta won’t cost much more than the already cheap traditional pasta. You are probably at risk of developing diabetes, if you dona€™t have it already (even in the early stages). Watch for sales and stock up.Fiber Will Improve Your Health, and it Need Not Be Expensive The aforementioned foods will add dietary fiber to your daily routine without costing any more than unhealthier alternatives. You can also try adding potatoes to your meal and having a banana for dessert or as an occasional snack because each of these will pack a respectable amount of additional fiber in your diet.
Getting the recommended daily allowance of 25 to 30 grams of fiber need not be expensive, and it will help you feel better and be healthier.
You are likely to be constantly hungry, preoccupied by food and feeling bad and guilty about your eating.A You are highly likely to have insulin resistance (metabolic syndrome). Given the amount of carbohydrates you are eating and your unhealthy relationship to them, you are at significant risk of developing diabetes, if you dona€™t have it already.
She is a contributing writer to this and other blogs and also writes email newsletter articles, press releases and web content.
Prior to her writing career, Natalie worked in various fields including real estate, equipment leasing and banking.



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