How John Fagley reversed his diabetes by eating MORE fat
Many people in John Fagley’s family had suffered complications of diabetes, despite following the recommended treatment. When John developed type 2 diabetes himself he decided to do something different. He decided to eat MORE fat.
Here’s how he quickly normalized his blood sugar and lost 35 pounds in a few months:
Dear Dr. Eenfeldt,
I have a family history on both sides of type 2 diabetes and obesity, and I know what happens to people who follow the recommended treatment. When my fasting blood glucose gradually increased from 95 mg/dL (5.3 mmol/l) to 140 mg/dL (7.8 mmol/l) during the last half of 2013, I realized that at age 58, I was in for the fight of my life, literally! I was already aware of the glycemic index of food, and I eliminated starch, added sugar and processed food from my diet. However, I was still eating several pieces of fruit every day. My fasting blood glucose gradually improved a bit over the next two months and I lost 15 pounds (7 kg).
I was spending a good deal of time on the internet researching diabetes. Eventually, I came across articles from Joel Friel recommending very low levels of carbohydrate intake. Next, I read Gary Taubes’ “Good Calories, Bad Calories”, which I now regard as the most important book I have ever read. His thoroughly researched description of how carbs, and NOT fats or lack of activity are the likely root cause of our epidemic of obesity, diabetes and heart disease gave me the confidence to eat more fat and even saturated fat to replace the carbs I was giving up.
As I read his book, I realized that poor science, pompous egos and greed had stolen many years of life from my relatives, and especially my father. This truly infuriated me! (Aside – I have spent hundreds of hours in the past two years wading through the primary literature on diabetes, insulin resistance, weight loss and LCHF. It astonishes me there is so much high quality research published in refereed journals that is being completely ignored by our mainstream healthcare system. It speaks to the power of Big Ag, Big Pharm and food manufacturers; and to the inertia of healthcare professionals who are making a good living by practicing the status quo.)
Next I came upon the works of Volek and Phinney, and of course Andreas Eenfeldt and dietdoctor.com. I began limiting my carbs to 25 g/day of green leafy salad veggies and berries, as well as consuming more fat. My blood glucose took an almost immediate drop back into the normal range, and I lost another 35 pounds (16 kg) over the next few months. I have now kept that weight off, effortlessly, and reversed my type 2 diabetes for one year. In addition to LCHF, I am practicing HIT (high intensity training) 4 or 5 times per week in the form of bicycle sprints and resistance training.
Also, I am fermenting my own sauerkraut, and practicing IF (intermittent fasting) by skipping breakfast and evening snacks. If I do notice some hunger during my fasting periods, I will have a food whose calories come 100% from fat (e.g. coconut oil or butter in my “bulletproof” coffee) because for me the fast is all about limiting insulin secretagogues, i.e. carbohydrates and protein, and not about limiting calories.
Having tried many different diets over the years, I have to say that previous to LCHF, I was never able to lose weight without intense hunger, and while still enjoying some light beer. (Aside – A six pack of light beer with 2.5 g carbs/12 oz has about the same carb content as a single slice of wheat bread.) Also, I have now maintained my body weight and normal fasting blood glucose readings for a year without calorie counting, without hunger, without feeling deprived, without intrusive thoughts of food, without cravings for starches and sweets, and without looking forward to the end of the “diet” so that I can start to “eat normal” again. LCHF is now my normal way of eating! And I now feel that I am fueling my body in the correct way, i.e. giving it all the nutrition it wants and needs without consciously limiting calories, while still maintaining a healthy weight and normal blood glucose levels. LCHF is giving me my best shot at a long and healthy life.
A few pieces of advice to LCHF beginners, based on my experience; First, you may feel somewhat nauseous and wary of fat during the first few weeks, but this will pass once your body becomes accustomed to running on fat instead of carbs. Second, if you experience leg cramps, try consuming more table salt and also a slow-release magnesium supplement. Third, you can find many delicious LCHF recipes on the internet, including Oopsie Bread, and pure dark chocolate (which has many health benefits, once you lose the sugar!) sweetened with erythritol. Fourth, and most importantly, if you suffer from carb sensitivity and insulin resistance, LCHF is a lifestyle change that can improve your health as long as you stick with the plan. But if you start eating more carbs, your gains reverse.
Finally, I would like to give high praise to you, for your wonderful LCHF website – you are an important part of this grassroots movement! Whenever someone asks me how I lost so much weight, I tell them LCHF, and direct them to dietdoctor.com as the best way to get started on their own road to recovery.
All the best,
Congratulations on your fantastic health and weight improvements, John!
More and more diabetics are choosing to eat foods that don’t raise blood sugar. Foods with fewer carbohydrates and a higher proportion of fat, LCHF foods.
They usually notice that starting with the first meal, their blood sugar improves. The need for medications, especially insulin, is dramatically reduced. Substantial weight loss usually follows. Finally, they usually feel a lot better, more alert and improve many health markers.
Is it your turn now? Then check this out:
Our most popular page by far is called LCHF for Beginners. People like it because it’s a simple yet complete introduction to low-carb high-fat eating. It’s also 100% free.
But we’re not happy with that, we want to make it even more simple and inspirational to get started. So we’ve made an 11-minute video course on how to eat LCHF. In it you’ll also get to know the most important things to think about on an LCHF diet.
Do you want to watch it? Just sign up for our free newsletter and you’ll get instant access to the entire video course:
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Do you have a success story you want to share? Send your information, plus before and after photos, to firstname.lastname@example.org. It would also be greatly appreciated if you shared what you eat in a typical day, whether you fast etc. More information:Share your story!
Below, find out what you can do if you want to try LCHF for yourself, as well as stories from others who have tried.
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Menopause IS NOT the end of your weight-loss possibilities! You may find that merely giving up grains and fruit isn't enough--it's going to take more work than that. In fact, you may have to decelerate the carbs all the way to zero, because that's how little carbs some of us can handle now. If that's what it takes to fuel weight loss, ketosis, or to even test the limits of this newfound protein/fat thing, THEN DO IT. Do it until your golas are met, in spite of the so-called fears and warnings you might dredge up on the internet,or endure from your doctor. IT'S ALL BULLSHIT.
I didn't lose a single pound going from the SAD diet to Paleo; and from Paleo to keto (LCHF)--what finally ended up working was a zero-carb diet. I am now 30 lbs. lighter, and still have another 30 lbs. to go. I've only been zero-carb for about 3 months now, and plan to continue until the weight goal is met.
"Don't we need to eat vegetables?" you may be asking. No, no, and no--as long as you eat grass-fed/pastured meats and dairy, the animal has already eaten the vegetation FOR you. How convenient is that?
My plan for maintenance is to include some veggies (Atkins Induction level) back into my diet until I see a weight-gain problem coming on--then, it's back to the meat mines for me!
I just had a bone scan done, and all this osteoporosis fear-mongering is just that. I have the spine of a 30-year-old and I'm 52, with both kinds of arthritis.
You'll probably also encounter fears of kidney and liver problems as well--glycine (from gelatin sources, and/or bone broth) takes care of the liver, and milk thistle (can be drunk as tea) takes care of the liver.
Much as the conventional medical world has tried to drive a stake through the heart of LCHF, both the conventional AND LCHF worlds are trying to do the same with ZC. Do you research (and that includes plenty of N=1 testing) and make up your own mind about your own body.
Wenchypoo,, you too,, I keep beating down the same bush as you do. People just will not give in . I just ate a whole Avocado with salt on it,, if anyone had seen me they would have went ballistic on me about the fat,, and I would of said,, ' I know I love it ",, hehehheh .
Keep pushing on Low carbers ,
I'm one of those ladies of a "certain age " and I agree that more is needed than lchf for some of us to lose the weight. I also tried zero carb several times but became depressed each time and had such terrible leg cramps. I read Jason Fungs book, The Obesity Code , and decided to try some 3 day fasting. That was the key for me. I continue to eat lchf and along with IF and then do an occasional 3 day fast.