As stated I am not a Dr however after speaking to the great Diabetic Nurse in the clinic at my GP, I was told about Dr Jason Fung. He promotes the use of intermittent fasting to help treat Diabetes and how to treat Type 2 Diabetes with intermittent fasting.
One of his videos that explains the benefits is linked out below, I recommend you watch this at your own convienience.
He also has a website https://www.thefastingmethod.com/ though this is coaching and mentoring.
Now I don’t want to turn this into a sales pitch but I can honestly say that I have no doubt intermittent fasting (IF) is what really helped me gain control over my Diabetes. It has also contributed to significant weight loss.
Truth disclaimer: I have also been going to the gym 2-3 times a week focusing on a full body work out using compound exercises lifting weights and some cardio. However I have no doubt IF meant by body was reponding much better to Insulin.
Now you may ask why am I talking about IF, well in short the medication that you may be taking for Diabetes such as Metformin doesn’t actually do anything to treat Diabetes Type 2. Its treating the symptoms i.e. your high blood sugar and helps you regulate that.
IF is a proven method to get the body to naturally work on improving your bodies insulin resistance in this case reducing the resistance you have built up due to Diabetes. The added benefit which also helped Diabetes is that you would typically lose weight too.
What is intermittent fasting?
As with other posts here is what Intermittent Fasting is according to ChatGPT;
Intermittent fasting (IF) is a dietary approach that cycles between periods of fasting and eating. Unlike traditional diets that focus on what you eat, intermittent fasting centers on when you eat. This eating pattern does not prescribe specific foods or calorie intakes, but rather dictates when you should eat them. Key points about intermittent fasting include:
- Types of Intermittent Fasting: Common methods include the 16/8 method (fasting for 16 hours and eating during an 8-hour window), the 5:2 method (eating normally for 5 days of the week and restricting calories to about 500-600 for 2 days), and the Eat-Stop-Eat method (24-hour fast once or twice a week).
- Health Benefits: Research suggests that intermittent fasting can lead to weight loss, improved metabolic health, and perhaps even a longer lifespan. It may improve blood sugar control, increase resistance to stress, and reduce inflammation.
- Weight Loss: By reducing the eating window, intermittent fasting can lead to an automatic reduction in calorie intake, contributing to weight loss. It also modifies hormone levels to facilitate weight loss.
- Brain Health: Some studies suggest that it may benefit brain health and help prevent neurodegenerative diseases.
- Heart Health: Intermittent fasting may improve various risk factors for heart disease such as blood pressure, cholesterol levels, triglycerides, and inflammatory markers.
- Cancer Research: Early research indicates potential benefits in cancer therapy and prevention, but more studies are needed.
- Side Effects and Risks: Intermittent fasting can be challenging to stick with and may cause hunger or irritability during fasting periods. It’s not recommended for everyone, especially those with certain health conditions, pregnant or breastfeeding women, and people with a history of eating disorders.
- Individual Variability: Responses to intermittent fasting can vary greatly between individuals, depending on factors like lifestyle, current health status, and personal preferences.
Intermittent fasting is increasingly popular for its potential health benefits and simplicity, but it’s important to approach it with caution and ideally under the guidance of a healthcare professional, especially for those with existing health conditions.
How do I do it?
In short there are various ways to do intermittent fasting, you may have heard the terms like 16:8 or 5:2. There are different options that you can use to suit your lifestyle and desired approach.
I liked the 16:8 approach which requires you to eat within an eight hour window and fast for 16 hours. As I stressed whilst I was strict in the beginning I have broken my fast on occasion and even had more carbs than I would have liked as its important to remember this is a lifestyle choice.
I usually skip breakfast so this was not a big deal for me, I then eat my first meal at 1200 and need to eat dinner before 2000 in order to fast for the 16 hours period. If I eat slightly later I move my lunch later (if work allows).
This has helped me lose considerable weight along side the gym routine, and its worth noting I don’t consider myself on a diet per se. I regularly eat Chicken Shish and Lamb Donner Kebabs with loads of garlic sauce and chilli. I just don’t eat the chips, in the beginning I would not eat the Pitta bread but now I settle for between 50-75g of carbs a day. I have always said I cannot eat rabbit food as I don’t like it and this hasn’t changed.
Please check out my other page that contains links to the various substitute products that I have found on my journey. I missed a good pasta bake and managed to find something to tide me over without going down the route of Zoodles (Zucchini Noodles yuck!!).