I'm in the process of reversing mine at the moment through a combination of a very low carb diet & Dr Mosley's 800 Fast Diet book. In August my annual blood test was 55 and 3 months later 34 which is very good, where 35 is the pre-diabetes threshold, so I have dropped one lot of my daily medications. I've lost 9kg in that time, put 1-2kg on over Christmas and now back on the diet. My aim is to get down to my ideal body weight that I was between 20 & 40yo, by losing 22kg to get down to 66-67kg which was my weight before my weight started creeping up & will give me a bmi 22-23. When I have the severe adverse reaction to a flu vaccination in 2015 my weight dropped to 63kg & until I felt right again as I recovered from this I didn't care about my weight gain until I felt right again & had regained a lot of muscle wastage which took 1 to 2 years.
I've found the very low carb diet the easiest one I've ever been on where you don't get peaks & troughs in your blood sugar levels. The troughs lead to food cravings, where on a low carb diet you just don't get them to the same extent, you just get a dull hunger feeling which is livable with. Replacing carbs with increased levels of fat is part of the keto process along with eating plenty of protein to stop muscle loss, but with your kidneys you may need to watch your protein levels. My kidneys are impaired at level 3a, but I have had a slight improvement over the last couple of years and over the last 3 month between blood tests they were steady. Ron, I'm guessing yours are at 3b?
Although, I've got the Fast 800 book & recipe book & limit myself to 800 calories twice a week, I found by far the best book I bought & thoroughly recommended is: "The real meal revolution" by Professor Tim Noakes. The three double green, yellow & red pages will show you low carb food groups, yellow are ones you can eat in small quantities & red are ones you must avoid. The book covers how keto & low carb diets work & how a low carb diet with increased fat intake reduces LDL cholesterol levels where your body can't make them.
This 1950's Yank advice to eat a low fat, high carb diet has been a disaster for Western societies, where the one group of foods we don't need are carbohydrates, especially high-gi sugars & grains & vegetable oils. For cooking use olive oil or butter. Beer & cider are not allowed but wine is. For a long drink I drink a pint of dry white wine & soda water & normally red wine when on an evening meal out.
The only side effects have been reduced joint pain within 3 days of stopping eating all grains including bread, no bloating & feeling overfull as you seem to just naturally adjust to eating less food. I've had slight constipation for which I take a Inulin & Psyllium Husk supplement to keep me regular.
I have a couple of books on Keto breads but I haven't tried any of the recipes yet, but they are expensive to make where they use almond flour which is expensive, so budget at ~£3 a loaf. Where I work from home I've found it easier just to cook something like an egg for breakfast with a small quantity of either strawberries or blueberries, lunch some un-battered & un-breaded fish (normally salmon) or meat with vegetables or salad & similar for the evening meal. I have now perfected a very-hot very low-carb chilli con carne with cauliflower rice. It is based on mince beef, a small onion, green beans, celery, sweet peppers & hot chilli peppers & replacing the kidney beans with either an aubergine(s) and/or courgette(s), where I like my regular very-hot spicy food. I've found a complete medium cauliflower give the right amount of cauliflower rice & it has a very similar texture to ordinary rice & I personally prefer the cauliflower flavour.
If I occasionally need to eat a snack then it is normally, a few small tomatoes, a handful of radishes (1.5cals each) or a few blueberries.
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Topic: Reversing Type 2 diabetes (Read 2285 times)