Diabetes, Uncategorized

Diabetes – What You Need to Know

In this article I will attempt to highlight the most important aspects about diabetes and what you really need to know about it.

It can be scary to get a type 2 diabetes diagnosis, I know I was, and so I really want to explain to you that this disease, even though it is very serious – you can actually reverse it, and put it into remission. But we need to first understand it.

About Type 2 Diabetes

Type 2 Diabetes is the most common form of diabetes. It is where the pancreas produces enough insulin, but the cells cannot utilize the insulin properly, because they have developed a resistance towards it. Type 2 Diabetes is also called Insulin Resistance, and the high blood sugar is known as hyperglycemia.

When we eat, food becomes glucose in the blood stream to fuel our body with energy. In order for this glucose to get into the cells, insulin is released by the beta cells in the pancreas to bring the glucose into the cells. Insulin acts as a key to open the cell’s insulin receptors, for the glucose to get into the cells.

Insulin is at the same time also a fat storing hormone and stores the excess food energy in the liver and the muscles for later use. It also dumps the excess energy as fat on the belly and inside the body and around the organs such as the liver and the pancreas. This fat is known as visceral fat.

The liver and the pancreas are the two blood sugar regulating organs, and when they get filled up with fat from overeating they loose communication with each other. This results in Type 2 Diabetes because they no longer can regulate the blood sugar optimally.

Type 2 diabetics overeat. They love to eat all the time simply because their blood sugar levels are high, and when they drop a bit, that makes them crave more food to keep their blood sugar levels high. It’s a vicious circle, and one that increases Insulin Resistance and promotes overweight.

It works like this. When you have Insulin Resistance you have high blood sugar. And as your blood sugar increases you get more Insulin Resistance and so on.

With Insulin Resistance only a small portion of glucose gets into the cells. In this situation, the cells don´t get enough energy any longer, and blood sugar gets backed up in the bloodstream, causing a high blood sugar level. At the same time, it causes our cells to starve of energy. This, over time, can lead to many serious complications, such as infections and amputations.

In essence, the organs of the body slowly start to rot. Type 2 Diabetes is therefore also known as a rotting disease. Because our cells do not get adequately fueled by the glucose. Due to this many diabetes patients are often tired; simply because they don´t have the energy, they are supposed to have.

The reason, Insulin Resistance develops in the body, is because of excess fat from animal proteins that enters the cells, and when the cells get fueled by fat instead of glucose, they wall out the insulin by withdrawing the insulin receptors because they now are fueled by fat. This is also a form of inflammation in the cells-

High Blood Sugar and Type 2 Diabetes Are Two Different Things!

The high blood sugar is not actually the disease itself, but is only a symptom of Type 2 Diabetes.

Imagine a person who has an infection that causes a headache. The headache is not the actual disease. The infection is, and that’s what needs to be addressed.

In the same way with Type 2 Diabetes, the high blood sugar is only a symptom of Diabetes, and it is the cause of the symptom, the underlying cause or the root of the problem that needs to be understood and then treated.

The underlying cause, or the root cause of Diabetes, is the insulin resistance. That’s what is causing the high blood sugar because it blocks out the sugar from entering the cells in the tissue.

I used to believe that it is the high insulin level that is the cause of the resistance but the more I study this disease, the more I learn, and I believe now that it is actually the high fat in foods that enters the cells causing an inflammation, like a wall around the cells that block out the insulin from bringing the blood sugar into the cells. And thereby the blood sugar stays in the blood stream together with the insulin causing both high blood sugar, known as type 2 diabetes as well as a high insulin level, which is a major contributor to many of the major diseases like Alzheimer’s, heart disease, stroke etc.

Diabetes Can Be Treated With a Low Fat Plant Based Whole Foods Diet

photo showing bright colored vegetablesTo treat diabetes successfully, the Insulin Resistance needs to be addressed, and not the high blood sugar, which is only a symptom of the disease.

Before you can actually treat it, you must know the cause of insulin resistance, and it is caused by too much fat in the diet. Too much saturated fat from refined carbohydrates, animal proteins such as meat, dairy, and eggs. So if you want to free yourself of type 2 diabetes you must replace animal proteins (saturated fats) with low fat plant based whole foods such as salad, vegetables, fruits, berries nuts and seeds as well as cut drastically down on refined carbohydrates. These natural foods will gradually cleanse out the fats stored in the cells, so the cells insulin receptors again will be sensitive to the insulin.

Low fat plant based whole foods are the key to reversing type 2 diabetes. But you don’t have to go plant based if you don’t want to. Cutting drastically down on meat and animal proteins is also an option.

Conclusion

Type 2 diabetes is not the high blood sugar which is only a symptom of the disease.

Instead diabetes is the underlying insulin resistance caused by too much fat in the cells, caused by poor nutrition.

To put this state into remission you need to cut drastically down on refined carbohydrates  and eat a low fat plant based diet. Thats one option, or reducing animal proteins drastically or remove them completely.

 

 

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Diabetes, Uncategorized

Type 2 Diabetes and Intermittent Fasting

Type 2 Diabetes is the most common form of diabetes. It is where the pancreas produces enough insulin, but the cells cannot utilize the insulin properly, because they have developed a resistance towards it. Type 2 Diabetes is also called Insulin Resistance, and the high blood sugar is known as hyperglycemia.

This article Type 2 Diabetes and Intermittent Fasting will help you understand what type 2 diabetes is and how it works as well as give you and understanding of intermittent fasting and its health benefits in relation to Type 2 Diabetes.

What Happens When We Eat?

When we eat, food becomes glucose in the blood stream to fuel our body with energy. In order for this glucose to get into the cells, insulin is released by the beta cells in the pancreas to bring the glucose into the cells. Insulin acts as a key to open the cell’s insulin receptors, for the glucose to get into the cells. Insulin is at the same time also a fat storing hormone and stores the excess food energy in the liver and the muscles for later use. It also dumps the excess energy as fat on the belly and inside the body and around the organs such as the liver and the pancreas. This fat is known as visceral fat.

The liver and the pancreas are the two blood sugar regulating organs, and when they get filled up with fat from overeating they loose communication with each other. This results in Type 2 Diabetes because they no longer can regulate the blood sugar optimally.

Type 2 diabetics overeat. They love to eat all the time simply because their blood sugar levels are high, and when they drop a bit, makes them crave more food to keep the blood sugar levels high. It’s a vicious circle, and one that increases Insulin Resistance and promotes overweight.

How Insulin Resistance Works

Insulin Resistance works like this. When you have Insulin Resistance you have high blood sugar. And as your blood sugar increases you get more Insulin Resistance and so on.

With Insulin Resistance only a small portion of glucose gets into the cells. In this situation, the cells don´t get enough energy any longer, and blood sugar gets backed up in the bloodstream, causing a high blood sugar level. At the same time, it causes our cells to starve of energy. This, over time, can lead to many serious complications, such as infections and amputations. In essence, the organs of the body slowly start to rot. Type 2 Diabetes is therefore also known as a rotting disease. Because our cells do not get adequately fueled by the glucose. Due to this many diabetes patients are often tired; simply because they don´t have the energy, they are supposed to have, due to their Insulin Resistance.

The reason, Insulin Resistance develops in the body, is because of either poor nutrition, overeating, and stress which all contribute to type 2 diabetes.

So rather than Type 2 Diabetes being an incurable chronic disease, it is actually a lifestyle disease that can be overcome through proper nutrition and gentle daily exercise. Research done by some doctors in America and Canada shows that this condition is fully reversible due to this fact. Also, many holistic health professionals recognize this.

Intermittent Fasting is a Major Successful Treatment Protocol For Type 2 Diabetes

A major successful and popular treatment protocol for Type 2 Diabetes today is fasting also known as Intermittent Fasting.

Intermittent fasting means eating in intervals of eating-stop eating, and eating again. It is a great tool for combating Insulin Resistance and obesity. It is not a diet that suggests what you should be eating. But it is rather a way of eating that involves periods of eating and not eating anything at all.

When we fast, the opposite happens as to when we eat and store energy.

Insulin goes down, and the body begins to burn fat.

First, the liver and the muscles are emptied of glycogen, which is stored as glucose or energy. This can take up from 24 to 36 hours. Afterward, the body begins to break down stored fat for energy. When there is no more body fat to be burned, it begins to break down proteins. But not before then.

Our bodies can only exist in two states. Either we are in the fat-storing state, the feeding state, or we are in fat-burning, the fasted state.

When we are in the feeding state, we burn glucose for energy. This is the natural metabolic state. But when we enter into the fasted state, glucose is emptied and, we begin to burn fat instead. Here our metabolism is changed from running on glucose to running on ketone bodies. This state is also known as ketosis.

So when we fast, we change our metabolism from burning glucose to burning fat instead.

The Health Benefits of Intermittent Fasting

Fasting has many health benefits, such as:

  • Improved Human Growth Hormone (HGH):The growth hormone increases up to 5-fold, which benefits fat loss and muscle gain. It also gives life and vitality to the body.
  • Decrease in Insulin:Insulin levels drop dramatically, so the fat reserves come into play, and insulin sensitivity increases.
  • Improved Metabolism
  • Cellular repair:Autophagy, the cells initiate cellular repair processes, where they remove waste, old and dysfunctional proteins, which had built up inside them.
  • Gene expression:The genes change in relation the longevity and protection against disease.
  • Weight loss:without consciously having to restrict calories.
  • Reduce Insulin Resistance:also lowering blood sugar by 3–6% and fasting insulin levels by 20–31%.
  • Reduce inflammation:which is a key reason for many chronic diseases.
  • Heart health:reduce “bad” LDL cholesterol, blood triglycerides, inflammation, blood sugar, and Insulin Resistance.
  • Decrease cancer:Animal studies with rats show that intermittent fasting decrease cancer cells.
  • Increased brain health:increases the brain hormone BDNF and can aid in the growth of new nerve cells. It may also protect against Alzheimer’s disease.
  • Anti-aging:prolonging of lifespan in rats. Studies showed that rats who fasted lived 36–83% longer.
  • Increased energy

My recommendation

I myself have use intermittent fasting in beteween meals: I have also done 8:16 fasting which I extend everyday from 4 pm to 8 am the next moring. And I have also tried a 24 hour fast. If however you would like to learn more about intermittent fasting which essentially is eat-stop-eat I recommend the book Eat Stop Eat by Brad Pilon who explains all about it.

As the owner of this website I have found some good products for some of the topics mentioned herein. When you use the links on this page to make a purchase, I might get a small commission and you may get a great bargain. It’s a win-win situation all around. View full disclosure

Its particularly good for obese people who want to loose weight. Instead of eating less and depriving your body of nutrients, the Eat-Stop-Eat method will teach you how to stop eating a couple of times per week to dramatically reduce weight. I highly recommend this book.

Conclusion

Type 2 Diabetes is the most common form of diabetes. I

Intermittent fasting can help to reduce and eliminate insulin resistance. When you fast you decrease your insulin level. You get into the fatburning state, and begin to loose weight.  This can have a profound positive effect on Type 2 Diabetes.

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Diets, Uncategorized

What’s the Best Diet for Diabetics – Discover Healthy Diabetic Living

What’s the best diet for diabetics? Well, the answer is that diets like a low-calorie diet, low fat diet, and even low carbohydrate diet don’t work. And the reason is that diets mean deprivation of nutrients which slows down the metabolic system so you metabolize at a slower rate, and so when the diet is over you’ll regain all the weight you’ve lost and more.

So it’s not about going on a diet. It’s about creating a healthy and lasting dietary change and getting the right kind of nutrition and in the rights amounts (no deprivation here). You cannot truely heal your body if you deprive yourself of nutrients. Nutrients are like medicine for building and healing the body again.

And, no, it’s not about eating low amounts of carbohydrates to manage and even reverse diabetes. It’s about getting the right carbohydrates which are vegetables, salad (complex carbohydrates). And fruits and berries too. Yes! Fruits and berries are healthy for you even if they are considered simple carbohydrates because they are healthy even if they contain a lot of sugar because that sugar which is actually fructose is healthy as opposed to refined carbohydrates which are empty calories. The fructose in fruits and berries are attached to nutrients, thats why they are healthy.

It´s a myth that fruits and berries are unhealthy. They are not,

Creating a lasting dietary change and getting gentle daily exercise

What is healthy living for diabetics? Well, it means living and consuming food in a way that you don’t spike your blood sugar level and your insulin level.

This means your diet should contain natural whole foods such as salad, vegetables, fruits, berries, nuts and seeds and just little meat, if you require meat.

These foods are also called one ingredient foods because they only contain one ingredient. For example an apple, is an apple and doesn’t contain other ingredients than the apple. There are no added ingredients, they are not processed in any way but are in their entirety totally natural.

These types of food are the key to healthy living for diabetics, and should be included in a healthy and lasting dietary change. Also, de-stressing and getting daily exercise is important.

So your meals should be built up mostly around salad and vegetables, fruits berries, nuts and seeds, and animal proteins in moderation. Fats from animal proteins are the cause of insulin resistance and type 2 diabetes together with stress.

It is also important to exercise on a regular basis – low intensity walking is one of the best exercise forms when you have type 2 diabetes as it will help you to de-stress and thereby lower your blood sugar and insulin levels. Learn more here.

Use the Glycemic Index and the Insulin Index

In creating a healthy lifestyle and a lasting and healthy dietary change it is a good idea to use both the Glycemic Index (GI) and the Insulin Index (II) to discover healthy foods for diabetics.

The Glycemic Index show a list of food and how much they will raise your blood sugar if you consume them. And the Insulin Index show a list of proteins that won’t raise your insulin levels so high. Most people know about the glycemic index, and virtually none know about the Insulin Index simply because in diabetes treatment today the insulin level is not in focus. All treatment as you probably know is through medication and insulin index which don’t actually cure diabetes but only subdue the high blood sugar for a while until more medication is needed.

Food to eat and food to avoid – add complex carbohydrates and avoid the simple ones

In a healthy dietary change for diabetes you will want to cut drastically back on refined carbohydrates like sweets, cakes, cookies, bisquits, candy etc. Basically everything that contains too much sugar.

Here is a list of what foods are good for diabetics and which you should avoid.

Vegetables

Mostly dark green leafy vegetables and bright-colored vegetables such as

Greens

– mustard greens

– collard greens

– kale

– cabbage

– spinach, rich in vitamins A, C, and K, good source of folate and iron.

– arugula, rich in vitamins A and C, good source of calcium and fiber.

– broccoli, good source of vitamins A, C, and K, contains fiber and folate.

– Swiss chard, good source of potassium and iron.

Lettuces

– romaine

– endive

– iceberg lettuce

– arugula, rich in vitamins A and C, good source of calcium and fiber

are but a few examples of lettuce commonly used in salads and sandwiches.

Bright colored vegetables

photo showing bright colored vegetables

– carrots

– tomatoes

– radishes

– peppers

– cabbage

etc.

Fruits and berries

Apples, pears, bananas, mango etc.

Blackberries, blueberries, strawberries, raspberries.

Proteins (lean cuts in moderation, only 1 serving per day, if you require meat)

– beef

– turkey

– chicken

– lamb

Healthy fats (in moderation)

– extra virgin olive oil

– flax seed oil

– hemp oil

– omega 3 from plants

Liquids

– pure mineral water

– lemon water, 1 glass of water

– coffee, both regular coffee and decaffeinated

– teas

– all beverages without sugar

– almond milk

– soy milk (only non GMO)

Avoid processed foods and fats

Processed foods are foods that have been changed from their natural state for safety reasons or convenience. They have been either frozen, canned, dried, hydrogenated, or pasteurized.

Most contain added salt, sugar and unhealthy fats which should be avoided.

They also contain mono sodium glutamate (MSG) which is used to enhance flavor in lower quality products so it tastes better.

This are the ingredient that makes snacking addictive. It also raises the insulin level by up to 300 percent. So you want to avoid all food with MSG.

Another name for MSG is modified food starch.

White sugar

Avoid sugar in all its forms; candy, soda, raw sugar, brown sugar, golden sugar and the like. Avoid all food labels that end in “ose” like fructose, dextrose and more, as these foods contain hidden sugars. Please note that fructose in its natural form in fruits is healthy.

White flour

Avoid white flour; white bread, white pasta, cakes, cookies, biscuits, buns and pastries.

White rice

Alcohol

Drink only 1 to 2 glasses. Too much alcohol destroys your liver. You want to keep your liver as healthy as possible for optimal metabolism.

Drugs

Drugs and antibiotics kill the good gut bacteria in the intestines, affect the metabolism and are a contributing factor to Insulin Resistance and Type 2 Diabetes.

Savory snacks

Such as chips containing MSG. ·

Convenience foods”

Such as microwave meals or ready-to-eat meals

Drinks

Such as milk or soft drinks

Processed meat are meats that have been smoked, cured or salted or contain added preservatives.

Most contain unhealthy fats (trans fats) and should be avoided.

Examples of processed meats are

– sausage

– bacon

– ham

– salami

– pâtés

– cheap supermarket meats

– hot dogs

– fast food

Foods are processed to make them look better, taste better, and prolong their shelf life.

Avoid eating meat together with salad dressing containing sugar like fast food burgers and barbecue meals, as this will raise your insulin level up to 300 percent.

Liver Cleanings are Important in a Healthy Lifestyle for Diabetics

When you have type 2 diabetes you also naturally have a non-alcoholic fatty liver due to the excess fat mainly from refined carbohydrates.

A fatty liver means that it is clogged with fats and therefore cannot metabolize optimally. In essence, it too is insulin resistant and you will want to cleanse it for optimal metabolism.

The liver are the #1 blood sugar regulating gland, before the pancreas, and it is very important that you cleanse it in order to have good blood sugar levels.

Conclusion

The best diet for diabetics is not an actually a diet but a healthy and lasting dietary change that will lower your blood sugar level and insulin level, and cleanse your liver.

This can be accomplished through eating mainly one.ingredient foods also known as natural whole foods such as salad, vegetables, fruits and berries and nuts and seeds. Basically just unprocessed natural food. And eat only little meat, as the fat from meats and animal proteins contribute to type 2 diabetes.

Use the Glycemic Index and the Insulin Index to determine food that doesn’t spike your blood sugar level and your insulin level.

Also doed aily liver cleansing, and getting some daily exercise. Low intensity walking for 1 hour per. day is recommended.

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Diabetes, Uncategorized

What is Diabetes Disease – Understand What Diabetes Really Is

Type 2 Diabetes is the most common form of diabetes. It is where the pancreas produces enough insulin, but the cells’ cannot utilize the insulin properly because they have developed a resistance towards it.

This article what is diabetes disease will help you understand what diabetes really is and how it works in the body.

What is Type 2 Diabetes?

Type 2 diabetes is high blood sugar. That is the definition of Type 2 Diabetes. But that is not the actual disease. The actual disease is Insulin Resistance which is the root cause of the disease.

Insulin Resistance means that the insulin released by the pancreas cannot get the blood sugar into the cells’ optimally. Some sugar gets in, but not enough to fuel the cells’ with the energy they need.

This happens because the cells’ have developed a resistance towards it. The reason for this resistance is that when we overeat the pancreas pump out insulin in the body. And when the insulin cannot be fully utilized by the cells’ because of the resistance, the cells’ do not get fueled properly, they never receive all the energy they need and so they can’t signal back to the pancreas to stop producing insulin.

Therefore the pancreas keeps producing insulin and this result in a high insulin level. When the insulin level is high over a prolonged period, the cells’ develop resistance towards it. It is the cells’ way of saying no more of this meaning no more overeating.

How It Works In The Body

When we eat, the food is broken down into glucose and goes into the bloodstream to fuel our body with energy.

In order for glucose to get into the cells’, insulin is released by the beta cells’ in the pancreas to bring it into the cells’. Insulin acts as a key to open the cells’ insulin receptors for the glucose to get in.

When someone has Type 2 Diabetes it becomes hideous for insulin to enter into the cells’ because the insulin receptors do not open up to the insulin.

This is called insulin resistance and the glucose gets backed up in the bloodstream creating high blood sugar levels known as Type 2 Diabetes.

What is Insulin Resistance?

Insulin Resistance is a condition where the cells’ no longer respond properly to insulin.

It happens because of a too high insulin level in the body, causing the cells’ to become insulin resistant.

Just as blood sugar gets backed up in the blood stream because the insulin cannot open the cells’ insulin receptors, insulin too gets backed to in the blood stream causing a too high insulin level causing insulin resistance.

Insulin resistance is also known as pre-diabetes and is the state before a full-blown type 2 diabetes diagnosis is given.

The Cause of Insulin Resistance

The cause of Insulin Resistance is predominantly stress but also poor nutrition and a sedentary lifestyle.

When we are stressed out sugar gets released into our blood stream. This in turn this creates an insulin response leading to a too high insulin level. When the insulin level is high over a prolonged period it causes the cells’ to block out insulin. This means that the insulin cannot open the cells’ insulin receptors so the blood sugar can get in. It is the cells’ way of saying no more of this.

Obesity Does Not Determine Type 2 Diabetes

Often people get confused and think that obesity is the cause of Type 2 Diabetes. It is not so because not all obese people have Type 2 Diabetes. But obesity goes hand in hand with insulin resistance (pre-diabetes) because it has to do with a too high insulin level. It is caused by a too high insulin level due to overeating, stress and a sedentary lifestyle.

Insulin is a fat storing hormone as well as a fat burning hormone. That is why many types 2 diabetics are obese simply because they have elevated insulin levels and are in fat storing mode instead of fat burning mode.

Type 2 Diabetes is a lifestyle disease and not a chronic disease

Type 2 diabetics overeat. They love to eat all the time simply because their blood sugar levels are high, and when they drop a bit, makes them crave more food to keep the blood sugar levels high. It is an addiction and a vicious circle, and one that increases Insulin Resistance and promotes overweight. It works like this. When you have Insulin Resistance you have high blood sugar. And as your blood sugar increases you get more Insulin Resistance and so on.

Because Type 2 Diabetes comes through stress and/or poor eating habits and a sedentary lifestyle, and is therefore not a chronic disease. And because of this it is a condition that can be put into remission.

A good deal of health professionals today can testify to this especially those with a more holistic view of the body.

Diabetes Can Be Put Into Remission By a Lifestyle Change and Cleansing the Liver on a Daily Basis

Because Type 2 Diabetes is a lifestyle disease caused by stress and poor lifestyle choices, it can be put into remission by lowering ones insulin level and doing daily liver cleansings.

This means de-stressing and creating a healthy and lasting lifestyle change, including a healthy diet, daily liver cleansings and getting some gentle daily exercise.

Diet wise you should focus on natural whole foods such as green leafy vegetables, salads, nuts, seeds, berries and fruit and only little meat.

My experience with Type 2 Diabetes

I have tried several diabetes cure plans and they all worked to some degree. Some plans focus mostly on keeping the blood sugars and insulin levels low but an ideal diabetes reversal plan should focus both on the insulin level and on cleansing the liver.

Weight loss should not be the main focus in reversing diabetes. It is more important to get into healthy living because when you get your body healthy you will naturally slim down.

My recommendation

For a natural diabetes reversal plan I recommend the Mastering Diabetes “Do-It-Yourself” program by Cyrus Khambatta, PhD, and Robby Barbaro, MPH. These guys have done a fantastic job in putting together a revolutionary plan to reverse type 2 diabetes permanently using all natural foods. Fat is the problem in Type 2 Diabetes as it clogs the cells and cause inflammation resulting in insulin Resistance. I highly recommend their work and they have gotten lots of excellent feedback. Perhaps the best diabetes reversal program out there including help and coaching as well.

Conclusion

Type 2 Diabetes is not the high blood sugar!. But an underlying condition which is called Insulin Resistance caused by a high insulin level.

Stress is the predominantly cause of Insulin Resistance but it is also caused by poor nutrition and a sedentary lifestyle. This leading to a high insulin level over a prolonged period causing Insulin Resistance.

Insulin Resistance is the root cause of Type 2 Diabetes.

It is not a chronic disease, but a lifestyle disease and a hormonal problem with insulin. And because of that type 2 diabetes can be put into remission.

 

 

 

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Intermittent Fasting, Uncategorized

What Is The Intermittent Fasting Diet

The Intermittent Fasting diet is a major successful and popular treatment protocol for both weight loss and Type 2 Diabetes.

Many people ask me what is the intermittent fasting diet and I always answer that it’s actually not a diet but rather a way of eating in intervals during the day.

Intermittent Fasting Means Eating In Intervals

Intermittent fasting means eating in intervals of eating-stop eating, and eating again. It is a great tool for combating both obesity and Insulin Resistance.

It is not a diet that suggests what you should be eating. But it is rather a way of eating that involves periods of eating and not eating anything at all.

There are many ways of doing intermittent fasting. A simple way of getting started with intermittent fasting is fasting in between meals which means no snacking in between meals. This will give your pancreas a break from releasing insulin during this time, and will help to lower your insulin level. This is very important because it is the high insulin level that prevents fat burning.

Then there is a 16:8 Fasting which means eating in an 8-hour window and fasting 16 hours a day. This is a very popular and easy way of getting more into Intermittent Fasting. For example. If you get up and have your breakfast say at 8 am, you then have lunch at 12 pm, and dinner at 4 pm. Then the next meal will be your breakfast at 8 am the next morning. That is 16 hours later. And such a break of not eating anything for 16 hours will have a greater impact on your insulin level. Fasting for longer periods of time will naturally decrease your insulin level more and quicker.

When you lower your insulin level you will gradually decrease your insulin resistance and slowly enter the fat burning state when your insulin level gets down.

Other Ways of doing Intermittent Fasting

The 5:2 Diet is where you normally eat for 5 days and then fast for 2 days. On the two days of fasting, you don´t get to completely fast. You restrict your calorie intake to 500 calories for a woman and 600 calories for men. This low caloric intake will still trigger the same hormonal responses as a complete fasting regimen allows for. The two fasting days can be done on consecutive days or spaced apart as you desire.

The 5:2 diet is also a good way of getting started with fasting, as you don´t eliminate eating but only restrict your caloric intake.

Time-restricted fasting is where you limit the time of the day, where you eat, instead of limiting your intake of calories. The idea is that you are free to eat as you want within a given time frame of the day, and for the rest of the day, you fast. It’s typically a 4 – 11 hours window of eating, while fasting the remaining time of the day, 13 – 20 hours. The benefit of this diet is that a person can restrict their food intake without having to count their calories.

Alternate day fasting is a method of fasting, where you fast every other day. On the fasting days, you can choose to completely fast by not eating any calories at all or, you do one meal of 500 calories. On the other days, you eat normally. This is a good way of learning to build up to an extended fast of say 7 to 14 days. It has also proven efficient for weight loss and sustaining muscle, protein, and bones.

24 hours fast is where you fast for 24 hours daily. It doesn´t mean that you go a full day without eating any food at all. It merely means that, if you choose to fast in the evenings, you stop eating after your dinner meal and don´t eat again until dinner the next evening. This could also be done from breakfast to breakfast the next morning or from lunch to lunch the next day. The idea is that you go 24 hours from consuming one meal to the next meal. This is an easy way to incorporate fasting into your day. If you choose to fast from dinner to dinner, that means that you will skip breakfast and lunch the next day and only have your dinner. You can fast in this way without anybody even knowing you are fasting, and it won´t disrupt family dinners either. There is no concern for nutrient deficiency, as you still eat regularly. Just make sure you eat healthy, unprocessed fresh food, including enough protein. You can do this regimen daily or two to three times a week.

This type of fasting, be it from lunch, dinner, or breakfast the first day to the equivalent meal the next day. So one has 24 hours in between. This can be done two, three times a week. It can also be a daily sixteen-hour fast, only eating within 8 hours.

36 hours fast is, where you skip eating for a whole day three times a week. For example, if on day 1 you decide to fast after your dinner at 7 p.m., you don´t eat for the whole day 2, and only start eating breakfast again on day 3. This repeated two more times makes up for 3 times 36 hours fast every week. When the desired weight is achieved and no further diabetes medication is needed, you can reduce that rhythm as long as the results are maintained.

42 Hours Fast During three days of the week, one fasts the entire day, and one leaves all breakfasts out of the entire week. One may only consume fasting fluids during fasting days and eat whole, unprocessed unprepared low carbohydrate foods with high natural fats. On eating days, this extended fast gives more time for the blood glucose level to drop and therefore is most suitable for type 2 diabetes without medications. If on medication consult, the physician is mandatory as the blood sugar could also drop too low.

Two to Three-day fast is just simply fasting for 2 to three days. This is an extended way of fasting. It is good if you have very high blood sugar or struggle with stubborn weight.

This fasting method is rarely used to treat Type 2 Diabetes, though, as day 2 of fasting is always very difficult to get through because the body is changing from glucose metabolism to fat metabolism. But after day two, it becomes much easier, because the body begins to burn ketone bodies instead of glucose. And because it becomes much easier to fast after day two, it would be a pity to stop fasting right then. Therefore, it is recommended to keep on fasting for 7 to 14 days, which are very effective in treating Type 2 Diabetes. But it certainly anyhow is beneficial, just like every other fasting option, simply because it gives the pancreas a break from producing insulin and thereby the Insulin Resistance is decreased. In fact, every time you don´t eat, you do yourself a favor when you have Type 2 Diabetes.

Seven- to Fourteen-Day Fasts is an extended fast and is the most efficient way of fasting for people with severe Type 2 Diabetes. Because it allows for a quicker improvement in blood glucose and insulin levels and weight loss. There is also a greater need for people with severe diabetes to reverse their condition to avoid organ damages, which are irreversible once they occur. Around after a little week, 5 – 6 days, that is, where the improvements in blood glucose occur, and medications can be reduced. That would take much longer with only a smaller fasting duration. This fast is usually stopped after the 14 days, to avoid the re feeding syndrome after the fast, where it can be difficult to get people into eating right again. But in general, people are advised to do Alternate-Day fasting, before going on an extended fast. That way, they can build up and get prepared for an extended fast duration.

During this regime, one is only allowed fasting fluids, as mentioned after the hunger of day two; it usually gets easier. The 7 days fast should not be undertaken more than once a month, and the 14 days fast not more than every six weeks. In between a 42-hour fast should be followed. This regimen to start with is most helpful when severe diabetes or morbid obesity needs urgent control.

What Happens When We Fast

When we fast, the opposite happens as to when we eat and store energy.

Insulin goes down, and the body begins to burn fat.

First, the liver and the muscles are emptied of glycogen which is stored sugar in the liver and the muscles. This can take up from 24 to 36 hours. Afterward, the body begins to break down stored fat for energy and you begin to lose weight.

Insulin is a Fat storing and Fat burning hormone

When we eat, insulin is released by the pancreas to get the blood sugar into the cells. It is a fat burning hormone as well as a fat storing hormone. For example when you have elevated insulin levels as in the case of obesity and diabetes, you cannot burn of the fat, because you have too much insulin in your body. Instead, it will store the excess blood glucose as fat around the belly.

It is important to notice that in the presence of insulin you cannot burn fat if you have a slow metabolism.

Health Benefits of Intermittent Fasting

Weight loss: without consciously having to restrict calories.

Reduce Insulin Resistance: also lowering blood sugar by 3–6% and fasting insulin levels by 20–31%.

Reduce inflammation: which is a key reason for many chronic diseases.

Heart health: reduce “bad” LDL cholesterol, blood triglycerides, inflammation, blood sugar, and Insulin Resistance.

Cancer: Animal studies with rats show that intermittent fasting decrease cancer cells.

Brain health: increases the brain hormone BDNF and can aid in the growth of new nerve cells. It may also protect against Alzheimer’s disease.

Anti-aging: prolonging of lifespan in rats. Studies showed that rats who fasted lived 36–83% longer.

Increased energy

Conclusion

Intermittent Fasting is an excellent way of loosing weight and reducing and even curing insulin resistance.

Obese people and people with type 2 diabetes have elevated insulin levels and are in fat storing mode.

When you do Intermittent Fasting you lower your insulin level and decrease your insulin resistance which will help you to put your diabetes into remission, and at the same time you get into the fat burning state again.

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Diabetes, Uncategorized

How to Reverse Type 2 Diabetes Naturally

Type 2 Diabetes is a life threatening disease.

Every year, 1.4 million people are diagnosed with type 2 diabetes in the US and the numbers are increasing.

The good news is that Type 2 Diabetes is not a chronic disease, but a lifestyle disease which can be put into remission with the right understanding and the right actions. This article will help you understand diabetes and how to reverse type 2 diabetes naturally.

Understanding Type 2 Diabetes

Type 2 diabetes is the most common form of diabetes. It is where your pancreas produce a sufficient amount of insulin but your body isn´t able to use it correctly. This is because the cells’ insulin receptors reject insulin, which is a hormone that acts as a key to unlock the cells’ insulin receptors so glucose (blood sugar) can get into the cells’.

The cells’ rejection of insulin is called insulin resistance, and it means that your cells’ won´t get the glucose (energy) they need to function optimally. This often results in fatigue and tiredness as the body can´t be fueled properly with energy. Only a small amount of glucose gets in, and as a result the cells’ don´t get the energy they need.

As a result, the blood sugar gets backed up in the blood stream causing high blood sugar levels known as Type 2 Diabetes.

A big cause of type 2 diabetes is stress. Usually the disease develops after a stress event, or a prolonged period of stress which affect your adrenal glands, causing them to be worn out. This also can affect your gut, resulting in a bad metabolism causing high blood sugars resulting in Type 2 diabetes. But it can also develop because of poor nutrition and a sedentary lifestyle, usually overeating the wrong foods (mainly refined carbohydrates and junk food).

High Blood Sugar is Only a Symptom of Diabetes

Type 2 diabetes is known as high blood sugar. But in fact, that isn’t the disease itself but only a symptom of an underlying cause in the organism that needs to be dealt with in order to cure the high blood sugar.

Most people confuse the high blood sugar with their actual diabetes. And when they take medication and insulin injections that keep their blood sugar level at a good level, they think their diabetes is good. But the truth is, it’s not. Yes, they may have a good blood glucose level, but underneath they have a disease that hasn´t been dealt with, and which is rotting out their internal organs and at some time may cause them infections. Type 2 diabetes is also know as a rotting disease.

The underlying condition of type 2 diabetes is known as insulin resistance, which is caused by too much fat in the cells blocking out insulin so that the glucose cannot enter the cells.

When we overconsume foods predominantly refined carbohydrates and junk food we elevate our blood sugar levels and thus our insulin level. When we eat food, blood sugar increase from the food we eat, and at the same time the pancreas release insulin to bring the sugar into our cells’. When we eat too much fat, fat enters the cells and walls out insulin so that the glucose (sugar) cannot enter our cells. Fat is fuel like glucose, and when the cells are filled up with fat the insulin receptors pull back from the insulin because the cells are already well nourished.

How to Reverse Insulin Resistance

Insulin resistance is caused by too much fat in the diet walling out insulin.  So to decrease our insulin resistance and even reverse it, we must lower our fat intake drastically by consuming low fat foods and increase the complex carbohydrate foods which are salad and vegetables (including starchy vegetables) which actually are healthy and help cleanse the body and liver.

A low fat plant based diet is ideal for this purpose.

Note: we must never exclude fat because fat is necessary for optimal metabolism.

It´s important to keep your insulin levels low because many of the major illnesses like heart problems, stroke, alzheimers, PCOS etc. come from a too high insulin level.

Intermittent fasting is a very good way to lower your insulin levels more quickly. It is where you fast in between meals and/or you do a 16-hour fasting per day. To do a 16-hour daily fast you have to eat in an 8-hour window. Say you eat your breakfast at 8 am, you have your lunch at 12 pm, and your diner at 4 pm and then you don’t eat anything until breakfast at 8 o’clock the next morning. That’s a 16-hour fast, and that will help your pancreas rest from producing insulin. Doing this kind of fasting, over a prolonged period, will gradually decrease your insulin resistance and increase your insulin sensitivity.

Click here to learn how to reduce your a1c

It is important to reduce stress in overcoming Type 2 Diabetes

Photo that says reduce stressBecause Type 2 diabetes usually develops after a stress event or prolonged stress, it is important to take time to de-stress. This can be through prayer and/or having faith that will calm the body. It can also be other relaxation methods like yoga.

One can also implement low intensity walking for an hour every day into ones schedule as a way of reducing stress and replenishing ones adrenal glands. Low intensity walking is where you walk slowly for an hour and take time to notice your surroundings. This will get you out of your head, out of thinking mode, and will help replenish your adrenals. When the adrenal glands are stressed out we are in problem solving mode, trying to figure everything out through thinking. And this internal stress has an effect on your diabetes. So its very important to de-stress. And walking is one of the best exercise forms for diabetics and done in this way, even helps to reduce your stress level. It’s important that any exercise done is not too strenious as this will only put more stress on your body and make things worse.

Another way to de-stress is to do accupressure. You can press the acupressure points on your belly to take the stress out of your body.

Liver cleansing are important in combating Type 2 Diabetes

The liver is the main organ for sugar/fat metabolism.

When you have Type 2 Diabetes the liver is insulin resistant and does not metabolize optimally. Further, the liver has become fatty due to the excess fat mainly from refined carbohydrates and therefore needs to be cleansed for optimal metabolism.

Click here to learn my 10 step framework to achieve your best a1c ever.

I also can recommend the Mastering Diabetes Do it Yourself program for putting your diabetes into remission permanently. It is an online coaching program that will show you the right foods to consume for increased insulin sensitivity and debunk some of the myths about what’s healthy and what’s not. It uses food as medicine and promotes a low-fat plant based based whole foods diet to permanently reverse diabetes. 

Conclusion

Type 2 diabetes is not a chronic disease, because it is a lifestyle disease caused by stress and/or poor nutrition and a sedentary lifestyle.

It is a condition that can be overcome through

  1. Creating a healthy lifestyle change, including the right foods for diabetics (food is your medicine).
  2. Getting daily gentle exercise (Low intensity walking daily for an hour is recommended).
  3. De-stressing
  4. Cleansing your liver
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