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Is It Possible to Reverse Type-2 DM 

What are risk factors for DM type 2 

Top 5 Risk Factors for Type 2 Diabetes

1. Obesity or being overweight: Excess body weight, especially around the abdomen, increases the risk of developing type 2 diabetes. 

2. Sedentary lifestyle: Lack of physical activity and prolonged sitting can contribute to insulin resistance and increase the risk of type 2 diabetes. 

3. Unhealthy eating habits: Consuming a diet high in processed foods, sugary beverages, and refined carbohydrates can raise the risk of developing type 2 diabetes. 

4. Family history: Having a close family member, such as a parent or sibling, with type 2 diabetes increases the likelihood of developing the condition

5. Age and ethnicity: The risk of type 2 diabetes increases with age, and certain ethnic groups, such as African Americans, Hispanics, Native Americans, and Asians, have a higher predisposition

Treatment Options for Type 2 Diabetes:

1. Medications: There are several classes of medications available to manage blood sugar levels in individuals with type 2 diabetes. These include metformin, sulfonylureas, DPP-4 inhibitors, SGLT-2 inhibitors, and more. The specific medication(s) prescribed will depend on individual factors and should be determined by a healthcare professional.

2. Insulin therapy: In some cases, insulin injections may be necessary to control blood sugar levels effectively. 

3. Lifestyle modifications: Adopting a healthy lifestyle is crucial for managing type 2 diabetes. This includes regular physical activity, a balanced diet, weight management, and stress reduction techniques

4. Blood sugar monitoring: Regular monitoring of blood sugar levels helps individuals with diabetes track their progress and make necessary adjustments to their treatment plan.

 5. Diabetes education and support: Attending diabetes education programs and support groups can provide valuable information, guidance, and emotional support for individuals with type 2 diabetes. Reversing Diabetes with Low Carb Diet, Fasting, Sleep, Stress Management, Education, and Exercise: Adopting a low-carb diet, incorporating intermittent fasting, improving sleep quality, managing stress, seeking diabetes education, and engaging in regular exercise can help in the management and potential reversal of type 2 diabetes. It is important to note that these lifestyle changes should be implemented under the guidance of a healthcare professional.

Here are some general recommendations:

1. Low Carb Diet: - Breakfast: Scrambled eggs with spinach and mushrooms. - Lunch: Grilled chicken salad with mixed greens, cucumbers, and tomatoes. - Dinner: Baked salmon with roasted asparagus and a side salad. - Snacks: Almonds or celery with peanut butter.

2. Intermittent Fasting: - Choose two non-consecutive days of the week for intermittent fasting. - On fasting days, have a calorie-restricted meal or consume only water and non-caloric beverages.

3. Hydration: - Aim to drink at least 2 liters of water daily.

4. Vegetable Intake: - Make sure that 50% of your plate consists of non-starchy vegetables like broccoli, cauliflower, spinach, and bell peppers.

5. Polyunsaturated Fats: - Incorporate foods rich in polyunsaturated fats, such as fatty fish (salmon, mackerel), walnuts, flaxseeds, and chia seeds into your meals.

Please note that these meal recommendations are general and may need to be adjusted based on individual preferences, dietary restrictions, and specific health needs. It is essential to consult with a registered dietitian or healthcare professional for personalized advice and guidance.

one-week meal plan for individuals with diabetes, focusing on high anti-inflammatory foods, healthy fats, 50g of protein, and net carbs less than 10g, with 50% non-starchy vegetables:

Day 1:

  • Breakfast: Spinach and mushroom omelet cooked in olive oil.

  • Lunch: Grilled chicken breast with roasted Brussels sprouts and a side salad of mixed greens, tomatoes, and cucumbers dressed with olive oil and lemon juice

  • Dinner: Baked salmon with steamed broccoli and cauliflower, drizzled with extra virgin olive oil.

  • Snack: Celery sticks with almond butter.

Day 2:

  • Breakfast: Greek yogurt topped with blueberries, chia seeds, and a sprinkle of chopped walnuts.

  • Lunch: Tuna salad made with canned tuna, mixed with avocado, diced bell peppers, and lettuce wraps.

  • Dinner: Grilled shrimp skewers with zucchini noodles and a side of roasted asparagus.

  • Snack: Hard-boiled egg with a handful of cherry tomatoes.

Day 3:

  • Breakfast: Smoked salmon with cucumber slices and cream cheese.

  • Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, sliced almonds, and a drizzle of balsamic vinaigrette.

  • Dinner: Baked cod with roasted Brussels sprouts and a side of sautéed spinach.

  • Snack: Sliced bell peppers with guacamole.

Day 4:

  • Breakfast: Veggie scramble with eggs, bell peppers, onions, and spinach cooked in coconut oil.

  • Lunch: Turkey lettuce wraps filled with sliced turkey breast, avocado, and cucumber.

  • Dinner: Baked chicken thighs with roasted broccoli and a side of cauliflower rice.

  • Snack: Almond butter energy balls.

Day 5:

  • Breakfast: Chia seed pudding made with unsweetened almond milk, topped with raspberries and crushed pistachios.

  • Lunch: Grilled shrimp salad with mixed greens, cucumber, cherry tomatoes, and a drizzle of olive oil and lemon juice.

  • Dinner: Baked tofu with stir-fried book choy, mushrooms, and bell peppers.

  • Snack: Carrot sticks with hummus.

Day 6:

  • Breakfast: Scrambled eggs with sautéed spinach and mushrooms in avocado oil.

  • Lunch: Grilled salmon served with a side of roasted cauliflower and a mixed green salad.

  • Dinner: Baked turkey meatballs with zucchini noodles and a side of steamed broccoli.

  • Snack: Greek yogurt with sliced almonds and a sprinkle of cinnamon.

Day 7:

  • Breakfast: Avocado and tomato slices on whole grain toast.

  • Lunch: Chicken and vegetable stir-fry with a mix of broccoli, bell peppers, snap peas, and carrots.

  • Dinner: Grilled sirloin steak with roasted Brussels sprouts and a side of green beans.

  • Snack: Sugar-free dark chocolate with a handful of walnuts.

Remember to consult with a registered dietitian or healthcare professional for personalized advice and adjustments based on your specific needs and preferences.

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