Is it possible to reverse type 2 diabetes in only three months, even if you have suffered from the disease for years?
If you look at Jim’s fantastic results from following a keto diet, the answer is yes! Here he shares his insights and tips for people with type 2 diabetes who want to try keto:
I have learnt that you must change your thinking to change the outcome, and that commitment is also a big deal.
Having had family members and friends with diabetes and seeing how it affected their lives, I decided that I didn’t want anything to do with the disease, and so became committed to making a change.
I put the letter from my clinic, which brought me the bad news, on my dresser and I circled 11.3 A1C in red, and I wrote less than 5.7 (my A1C goal) in green right next to it to remind me. I also made a copy and put it on the wall in my workout room, I liked working out when I was younger, but not so much now. In hindsight I probably should have put one on the refrigerator and pantry too!
Goals need progress measurements that pinpoint the exact problem you’re trying to fix. So I bought a couple glucose meters and put one at work and one at home. This is a very important tool, since it tells you exactly what is happening to your blood sugar, so you don’t have to guess.
I also bought some urine strips to measure ketones, and at first I checked daily. Once I had a feel for how I did with the keto strips and glucose meters, I started checking every 3-4 days.
The internet sources I trust are Dr. Fung, a kidney specialist, and Diet Doctor. Do take a look at these and listen to videos. You can type in Dr. Fung on YouTube. There is much to be learned about how our bodies process sugar.
The untruths about type 2 diabetes:
UNTRUTH #1 The ADA (American Diabetes Association) says that “Type 2 diabetes is a chronic, debilitating and progressive disease.” It’s not, and I proved it to myself as well as my doctors, family and friends.
UNTRUTH #2 “You will need metformin for life.” I am 100% off metformin, and I quit it after one month.
UNTRUTH #3 “If you lose some weight, you’ll be fine.” I have lost weight while my blood sugar spiked! All calories aren’t created equal!
What you need to understand
TRUTH #1 Type 2 diabetes means that you have too much sugar in your blood. Period!
TRUTH #2 Your diet got you into this mess, and your diet will get you out of this mess.
TRUTH #3 Diabetes isn’t your fault The US food guidelines have been wrong since 1982.
TRUTH #4 However, it’s your responsibility to fix it, no one else can fix this but you.
TRUTH #5 You can and you will reverse type 2 diabetes, or vastly improve the condition.
What to do about type 2 diabetes?
First of all, it is possible to reverse type 2 diabetes. I did it and so can you.
Personally, I had prediabetes/diabetes for over 6 years. In January 2018 I was 240 lbs (109 kg). In July of 2018 I was 223 lbs (101 kg) and my A1C 7.3. In February 2019 my A1C was 11.3, and my weight was 203 lbs (92 kg). Today I am 185 lbs (84 kg) and my A1C is 5.4.
Here are my thoughts and tips to reduce blood sugar:
1. You must want to do it. I can’t overemphasize this enough. You must want to make good decisions, but you also don’t need to be perfect. During my 3 months I blew it half a dozen times and went backwards for a day or two.
2. Set goals! My goal was to be under 5.7 A1C in three months (under 5.7 is non diabetic).
3. Understand what diabetes is, how it works and what you need to do to get rid of excess sugar in your blood. Learn from the websites and videos which you trust.
4. Monitor your blood sugar (every 3-4 days). Your glucose meter determines whether what you’re doing is working. Your urine keto strips determine if you’re in ketosis. If it’s not working, changes are required. It is also helpful to keep a diary.
5. Exercise is a good thing, but it won’t cure diabetes. It’s a hack that can be helpful.
6. Do intermittent fasting. You don’t have to go crazy. My longest fasts were 16-24 hours, pretty easy to do. This is what forced my body to tap into stored fats and sugars…
7. You need to eat LOW CARBS. Carbs is sugar to your body, and your body doesn’t care if you eat a candy bar or mashed potatoes or an ear of corn.
8. Choose a low-carb diet. I chose KETO, but you don’t have to. The paleo diet, the Mediterranean diet… Eat what you want but – no more than 20-50 carbs a day. You also need some portion control.
The key points to recap: be committed, set an aggressive goal, use your glucose as an honest indicator of where you are at, portion control matters but what you eat matters most, make good decisions and keep correcting often.
My 6-month goal is to weigh 175-180 lbs (79-82 kg), my A1C to be under 5.1, and to have 6-pack abs. The last one is the coolest goal, however I’m gonna nail them all!
Good luck all, you can do it!
Jim
Comment
Thanks for sharing your amazing story Jim! Not only have you dramatically improved your health, but you are an outstanding example for how others can do the same. Your “truths” and your lessons learned are inspiring and can serve and guides for other following in your path. Keep up the great work!
Do you have a success story you want to share on this blog? Send it (photos appreciated) to amanda@dietdoctor.com, and please let me know if it’s OK to publish your photo and name or if you’d rather remain anonymous. It would also be greatly appreciated if you shared what you eat in a typical day, whether you fast etc. More information:
America. Doctors in the Uk do not encourage use of blood sugar meters and are only interested in pushing patients onto medication. There is no actual guidance on losing weight. All I received after diagnosis was a sheet of paper advising me what foods to avoid, and then suggesting that my meals should contain one third of carbohydrates!!
Things takes time to change. However there is hope for those with T2D as things are changing in UK.
Just check the many videos on Dr. David Unwin on this site. He is practising in UK and stsrted to train other doctors in UK in the use of LCHF diet for the treatment of T2D.
About reversing type 2 diabetes, you are doing a huge disservice to people with this disease, once you have it you will continue to have it. Metforum is only one type of pill to use and it is very hard on you kidneys. I have controlled my blood by diet and excersise but did not cure it.
Tom, everyone is different. Jim has obviously reversed his diabetes there are many similar stories on the Diet Doctor site I say well done Jim keep it up. Your life is in your hands. You have my deepest respect
Jim, firstly congratulations, this is hopefully incentive and inspiration to many who read your success story.
Yours suggestions and advices I can support everything you say, especially having trust and hope from Dr. Jason Fung, whom I hold in highest respect and admiration for his recommendations he speaks talks sense and it works for me anyway, may not be for some, and Diet Doctor as yourself is the only website I follow no other due to their excellence of contents on their site.
When you say it takes commitment it does you are so right, I am a very strict disciplined person and I have kept my own pre diabetes
levels all well below the normal cut offs for 3 years, my A1C have dropped from 5.7% down to fluctuating up and down one way or the other 5%, 5.2, as examples.
The only comment I make and in doing so, appreciate its the cut off for non diabetic in America, and also that you have set yourself personally. i.e.
Set goals! My goal was to be under 5.7 A1C in three months (under 5.7 is non diabetic).
the cut off for non diabetic in my country here in Spain is 6%, also in Canada, and England, this is where the lack of control of the so called experts not addressing that the world follows one strict rule cut off is so confusing for those working hard, being committed with self discipline especially if not on medications as myself, I ditched Metformin from day one, and keep my levels normal without any.
For some without meds, may be hard if they read that 5.7% is no diabetic, as this really is not the case, its arbitrary set, and as within, the cut offs differ worldwide.
Personally I do not feel diabetes is the chronic progressive disease it is made out its all about negative, and I like yourself and no doubt many more, are proving the conventional medical system wrong, simply by being honest and open as your story, to see that it only takes diet and life changes with commitment and will power. As Dr. Fung states, his books are wonderful, diabetes is after all a dietary problem. Don't put in and Burn off. Intermittent fasting, wonderful, I do the same as yourself I do three 18 hour fasts a week and one 24 hour and its a breeze so easy feel energised so I can support your comments on this that it works really works.
Not forgetting choosing from the wonderful selection of recipes of Diet Doctor to make it more easy of what to eat, how to eat, and follow what recommendations they have, at your choice.
Simple, no bread, potatoes rice pasta, low carb eating, exercise more, intermittent fasting, and if possible no medications. As those on Medications, appreciating some don't have the will power or commitment, but sadly if they are on medications, their results are not to be viewed the same as those keeping normal level sugars A1C or finger testing, compared to those without medications, so hopefully if anyone out there is on medications, and that allows you to eat more carbs because of this, take a leaf out of jims success story, do it yourself instead of medications, and see the results if you can.
Jim, PS, I forgot to mention support and back your views on truths and untruths of Diabetes especially what the American Diabetes Association website states, the Australian Diabetes Website more or less and words to same effect, this information displayed in my personal opinion is appalling and negative, and should be addressed by the so called experts and associations to change the wording, give hope and incentive that it can be turned around, they do not why is the million dollar question, perhaps its for political and business reasons, who knows.......something is terribly wrong, in the way Diabetes is approached and explained without doubt.
your post says it all and the best medicine for diabetes is in our own hands finally above all else.
I can confirm to anyone reading this post, I like Jim proved to all, I also as Jim reversed put into remission for 3 years todate, my issues with insulin resistance which is the crux of the problem, and sugars are the symptom only, by diet changes most of all, on top, exercise and intermittent fasting, and refusal to take medications, in England after three years normal levels of finger testing and A1C normal, its viewed as "problem solved" and medical records changed accordingly, unfortunately here in Spain due to different countries outlooks, they do not view the same,whatever, the figures don't lie, especially when constantly every three months of testing, prove to be 100% normal non diabetic ranges, I like you Jim, am proof it can be done one can reverse diabetes whatever the conventional and critics otherwise state.
Great Post, you hit it right on the head. Keep up the good work, take care.
Hello all, thank you for your comments! Tom, I have been where you are at. When I was prescribed being pre-diabetic it was prescribed that I take six one hour classes to learn about nutrition and diabetes from a few nurses. The teachings followed ADA guidelines. What I was taught diabetes was a progressive, debilitating and chronic disease. Basically do the best to maintain and hope that my insulin capacity wasn’t compromised or I would progress to needing insulin. Well I followed ADA guidelines. My disease turned chronic. So when I was diagnosed I prayed that I would learn the latest about T2D, would beat this disease, and would be committed to doing whatever it took. We have a saying at work, if you think you can, or if you think you can’t you’re probably right! I am thankful for Dr. Fung and the Diet Doctor, they were the answer to my prayers.
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America. Doctors in the Uk do not encourage use of blood sugar meters and are only interested in pushing patients onto medication. There is no actual guidance on losing weight. All I received after diagnosis was a sheet of paper advising me what foods to avoid, and then suggesting that my meals should contain one third of carbohydrates!!
Things takes time to change. However there is hope for those with T2D as things are changing in UK.
Just check the many videos on Dr. David Unwin on this site. He is practising in UK and stsrted to train other doctors in UK in the use of LCHF diet for the treatment of T2D.
Yours suggestions and advices I can support everything you say, especially having trust and hope from Dr. Jason Fung, whom I hold in highest respect and admiration for his recommendations he speaks talks sense and it works for me anyway, may not be for some, and Diet Doctor as yourself is the only website I follow no other due to their excellence of contents on their site.
When you say it takes commitment it does you are so right, I am a very strict disciplined person and I have kept my own pre diabetes
levels all well below the normal cut offs for 3 years, my A1C have dropped from 5.7% down to fluctuating up and down one way or the other 5%, 5.2, as examples.
The only comment I make and in doing so, appreciate its the cut off for non diabetic in America, and also that you have set yourself personally. i.e.
Set goals! My goal was to be under 5.7 A1C in three months (under 5.7 is non diabetic).
the cut off for non diabetic in my country here in Spain is 6%, also in Canada, and England, this is where the lack of control of the so called experts not addressing that the world follows one strict rule cut off is so confusing for those working hard, being committed with self discipline especially if not on medications as myself, I ditched Metformin from day one, and keep my levels normal without any.
For some without meds, may be hard if they read that 5.7% is no diabetic, as this really is not the case, its arbitrary set, and as within, the cut offs differ worldwide.
Personally I do not feel diabetes is the chronic progressive disease it is made out its all about negative, and I like yourself and no doubt many more, are proving the conventional medical system wrong, simply by being honest and open as your story, to see that it only takes diet and life changes with commitment and will power. As Dr. Fung states, his books are wonderful, diabetes is after all a dietary problem. Don't put in and Burn off. Intermittent fasting, wonderful, I do the same as yourself I do three 18 hour fasts a week and one 24 hour and its a breeze so easy feel energised so I can support your comments on this that it works really works.
Not forgetting choosing from the wonderful selection of recipes of Diet Doctor to make it more easy of what to eat, how to eat, and follow what recommendations they have, at your choice.
Simple, no bread, potatoes rice pasta, low carb eating, exercise more, intermittent fasting, and if possible no medications. As those on Medications, appreciating some don't have the will power or commitment, but sadly if they are on medications, their results are not to be viewed the same as those keeping normal level sugars A1C or finger testing, compared to those without medications, so hopefully if anyone out there is on medications, and that allows you to eat more carbs because of this, take a leaf out of jims success story, do it yourself instead of medications, and see the results if you can.
Incentive Story hope many follow.
your post says it all and the best medicine for diabetes is in our own hands finally above all else.
I can confirm to anyone reading this post, I like Jim proved to all, I also as Jim reversed put into remission for 3 years todate, my issues with insulin resistance which is the crux of the problem, and sugars are the symptom only, by diet changes most of all, on top, exercise and intermittent fasting, and refusal to take medications, in England after three years normal levels of finger testing and A1C normal, its viewed as "problem solved" and medical records changed accordingly, unfortunately here in Spain due to different countries outlooks, they do not view the same,whatever, the figures don't lie, especially when constantly every three months of testing, prove to be 100% normal non diabetic ranges, I like you Jim, am proof it can be done one can reverse diabetes whatever the conventional and critics otherwise state.
Great Post, you hit it right on the head. Keep up the good work, take care.