Reversing Diabetes with right diet practices

Posted by Nt. Divya Gandhi | Date 18 July 2024

Reversing diabetes through diet practices requires a comprehensive approach that involves making significant changes to your eating habits and lifestyle. Here are some evidence-based diet practices that can help you reverse diabetes:

1. Mediterranean Diet: Focus on whole grains, fruits, vegetables, lean protein, and healthy fats, such as those found in olive oil. This diet has been shown to improve insulin sensitivity and reduce the risk of diabetes.
2. Low-Carb Diet: Restricting carbohydrate intake, such as sugar, bread, and pasta, can help reduce blood sugar levels and improve insulin sensitivity.
3. High-Fiber Diet: Aim for 25-30 grams of fiber per day from foods like fruits, vegetables, and whole grains. Fiber can help slow down carbohydrate absorption and improve insulin sensitivity.
4. Protein-Rich Diet: Include lean protein sources like poultry, fish, beans, and lentils in your diet to help regulate blood sugar levels and improve insulin sensitivity.
5. Healthy Fats: Include sources of healthy fats like avocado, nuts, and olive oil in your diet to support insulin sensitivity and reduce inflammation.
6. Green Tea: Drink green tea regularly, as it has been shown to improve insulin sensitivity and reduce the risk of diabetes.
7. Berberine: Berberine is a natural compound found in certain plants that has been shown to improve insulin sensitivity and reduce blood sugar levels.
8. Whole Grains: Prioritize whole grains like brown rice, quinoa, and whole-wheat bread over refined grains.
9. Fermented Foods: Include fermented foods like yogurt, kefir, and sauerkraut in your diet to support gut health and improve insulin sensitivity.
10. Hydration: Drink plenty of water throughout the day to help regulate blood sugar levels and overall health.

Some specific foods that can help reverse diabetes include:
1. Leafy Greens: Spinach, kale, and collard greens are rich in fiber and antioxidants that can help improve insulin sensitivity.
2. Berries: Berries like blueberries, raspberries, and strawberries are rich in fiber and antioxidants that can help improve insulin sensitivity.
3. Fatty Fish: Fatty fish like salmon and sardines are rich in omega-3 fatty acids that can help improve insulin sensitivity.
4. Legumes: Legumes like lentils, chickpeas, and black beans are rich in fiber and protein that can help improve insulin sensitivity.
5. Nuts and Seeds: Nuts and seeds like almonds, chia seeds, and flaxseeds are rich in healthy fats and antioxidants that can help improve insulin sensitivity.

In addition to these dietary changes, it's essential to:
1. Monitor Your Blood Sugar Levels: Regularly monitoring your blood sugar levels can help you understand how different foods affect your body.
2. Get Regular Exercise: Regular exercise can help improve insulin sensitivity and reduce the risk of diabetes complications.
3. Maintain a Healthy Weight: Maintaining a healthy weight through a combination of diet and exercise can help improve insulin sensitivity and reduce the risk of diabetes complications.
4. Manage Stress: Chronic stress can exacerbate insulin resistance and increase the risk of diabetes complications.

Remember to consult with a healthcare professional or a registered dietitian before making significant changes to your diet or lifestyle. They can help you develop a personalized plan to reverse your diabetes diagnosis.

Faq's
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Frequently asked questions & their answers.

I don't live near your clinic or I live in a different state/country. Can I still join the programme?

It doesn't matter at all where you stay. My programs are available across the globe. I manage my online clients very methodically.

What's the guarantee that I will lose?

If you give me a guarantee that that you will follow like a good student, I will also give you a guarantee that you will lose unless you have an underlying medical history you are not aware of.

And also I can't give you 100% guarantee that you will lose but I give you a guarantee that we will work very closely with you and will find out why the desired weight loss is not coming and will work it out accordingly.

There are so many dieticians available. Why we should join you?

We have built a lot of credibility in the last 10 to 12 years. We are the top most dietitians in North Delhi.

Dt. Divya Gandhi is rated the top most dietitian on Practo. She has held this number 1 spot from the last 8 years.

We got the highest number of reviews and testimonials on Practo and Google which proves that we have the ability to take care of our clients

We have so far catered to 15000 plus clients in the last 8 to 10 years and has delivered a weight loss of 70000 kgs among 15000 plus clients

To validate us to what I have told you right now, while reading this, please write dietitian in North Delhi on Google. You will yourself see that we are the top rated dietition.

She is panellist on many news channel like CNBC, Zee News, India Today.

We have 20 plus celebrities on board Like Rashmi Desai, Tina dutta etc. Will share the list of celebrities.

Our Focus is just not on weight loss, our focus is also what will happen once your weight loss target is met. We will educate you how to maintain the weight you have lost. As this is more important to sustain the amount of weight you have lost. Our association will not end once you have met your desired weight loss objective. We will keep working with you and make you understand how to go back to your lifestyle without gaining weight.

I live in a hostel and cannot cook or have access to cooking only for basic food items. Can I still join the program?

If you are living in a hostel and you get a weekly Menu time-table from the hostel then I will draft a meal based on that time-table and will certainly guide you to pick the best possible healthy options. However, if there is no time-table which is being given to you by the hostel then it becomes very tough to follow a regular diet plan. In that case only one time consultation is enough. Or we might ask you to buy some groceries that don't need any cooking, like milk, curd, cucumber, fruits, etc.

How will you make me lose?

To make our clients lose, we work upon 4 Pillar model i.e. Understanding your Medical History, Blood Group, Current Eating Routine & Home Cooked Food

Blood Group: - Our diets are combinations based plan which will depend upon your blood group, for e.g if your blood group is o + then non veg will suit you more in losing weight. SO this was just an example , blood group pays a major role in drafting the plan.

Medical History: And if you have a medical history, the diet plan will be based on the current medical history. For example if some one has a thyroid. We will not include Brocolli, Cabbage, Cauliflower, Beans soya been and Mushrooms. In the similar way we will be drafting the diet plans as per the existing medical history of the client.

Eating Routine :- Your eating routine will play a major role. We will ask you at what time you wake up, what time you take your breakfast, what time you go to office, what you take in evening and will ask you various questions about your existing current routine and then I will try to be as close to your current eating routine before making your plan, I will not twist you that much so that it becomes very tough for you to follow.

Do I need to go to gym n also along with the Diet Plan?

Absolutely not required to go to gym, what's important to get yourself involved in any sort of physical activity like Walking, yoga meditation etc. Losing weight has no connection whether you are going to gym or not. In fact if you are over 100 kgs then it's not recommended to join gym at all. First lose around 15 to 20 kgs and then go ahead and start with your gym training.

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