@lagata0813
Everyone is different, but this is what I did to reverse my diabetes.
1. tracked all of my food with myfitnesspal to get an idea of what nutrients were in my normal diet.
2. bought an exercise tracker to determine how active I was.
3. Read Dr. Joel Furhman's book on how to reverse diabetes.
By tracking what I typically ate for two weeks, I determined that my diet did not have enough fiber, and it had too much fat. I loved the food I was eating so I did not change anything. I decided to add my fiber by juicing some fruits and vegatables. At first this actually increased my calories, and my weight. Juicing seemed wasteful and expensive, so I bought a nutri-bullet so that it would satisfy my appetite without breaking my budget. I drank the juice not as a meal replacement, but as something to help provide the nutrients needed to help reverse my diabetes.
During the same two week period, I went about my normal day to determine how much activitiy was typical for me. Mine turned out to be about 5000 steps which is pathetic for someone with good knees and hips. I decided that I would have to at least double that to have a chance to lose weight while not changing my diet. I don't believe in exercise three times a week. I believe in cardio exercise 7 days a week. At first I would only walk an extra two miles over my daily routine until it was no problem to walk an extra 5 miles. You can add some workouts with weights two or three days a week. I don't like weights so I use elastic stretch bands.
When you exercise you need more carbs which is exactly what doctors tell you not to increase. What they don't all tell you is that there are good carbs, and bad carbs. Whenever I was hungry I would eat almonds, cashews, and pistachios(all unsalted), or I would grind some up and add it to my daily juice to increase my carbs. My average daily intake of carbs was, and still is well over 200.
I continued on this journey for four years. I changed my diet slightly over the course of many weeks. I eliminated processed foods, sugar, and artificial sweetners which your body doesn't know what to do with. I did everything gradually over the four year period, and to my surprise when I looked at what I was eating I saw my diet had totally changed, I lost 48 lbs, and my body fat changed from 26.4 to 18.3%.
When you get rid of sugar and processed foods your craving for crappy food stops!!!
Anyway, my diabetes is gone. I still eat spaghetti once or twice a week. And I eat some ice cream because I like to reward myself for working so hard.
Anyway, good luck. It's not easy, but it can be done. Things will not change overnight, but they will change.
