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How to Reverse Type 2 Diabetes

You’ve just received terrible news, you’ve got type 2 diabetes. But how did you get this disease? And is there any way to get rid of it?


Type 2 diabetes is a complicated diagnosis, and depending on when you receive yours, it could alter your life completely. The good news is it doesn’t have to be a permanent change to your life, as there are ways to achieve remission.


Read on to learn more about reversing type 2 diabetes and the steps you should take to get remission from your own diabetes diagnosis.


Prefer to watch instead of reading? Joe discusses many similar points and tactics for reversing type 2 diabetes in this video.


How Do You Get Type 2 Diabetes?

Type 2 diabetes is caused when the cells in your body become resistant to insulin or when your body is unable to produce enough insulin to keep your body functioning. In either case, being overweight or living a sedentary lifestyle can lead to this insulin resistance.


How is Type 2 Diabetes Diagnosed?

Type 2 diabetes is diagnosed using a series of blood tests. These blood tests typically need to be done when the individual is fasted or hasn’t eaten for several hours preceding the test, especially in the case of the blood sugar test.


During a fasted blood sugar test, results below 100 mg/dL are considered normal. 100-125 mg/dL is considered prediabetes, and anything above is classified as diabetes.


Many doctors will also issue a diabetes diagnosis through a glycated hemoglobin (A1C) test. In these tests, results under 5.7% are normal, while anything above is classified as prediabetes or diabetes.


Type 2 Diabetes Treatment

Type 2 diabetes is treated with a variety of treatments. The ones you will need will depend on how bad your diabetes is as well as the reason you have diabetes. Some individuals are required to take external insulin to manage their disease.


No matter what type of diabetes you have, you should expect to experience some (or all) of the following treatments:


  • Eating a healthy diet

  • Exercising

  • Losing weight

  • Monitoring your blood sugar regularly


As you can see, many of these treatments go hand in hand. Speak with your doctor if you have questions about your course of treatment for diabetes.

Can You Reverse Type 2 Diabetes?

Most research indicates that type 2 diabetes can never fully be cured. This is because diabetes happens as a result of damage to your cells, and this damage cannot be undone. But, with proper treatment, individuals with diabetes can reach what is known as a full remission–a state where they no longer experience the symptoms of diabetes.


But this remission will only continue if the individual continues the courses of treatment that got them into remission in the first place. They will never truly be able to go about their lives as they did before they were diagnosed with diabetes.


In fact, if you are looking to achieve remission from your diabetes so you can go about your life as you did before, this is a dangerous mentality, mainly because you should continue to have regular checkups on your diabetes, even when it is in remission. Additionally, there are many genetic factors that led to your diabetes diagnosis, and it’s important to continue to monitor these even while you are in remission.


You are considered to be in remission from type 2 diabetes when you have blood glucose levels that are below the prediabetic range for 3 months in a row without taking any medications.


How to Reverse Type 2 Diabetes

Although you can’t fully get rid of your diabetes, you can get yourself into a full remission which will stop your symptoms and allow you to stop taking external insulin. How do you do that? Below are some methods you can try to get your diabetes into remission.


1. Weight Loss

The number one way to reverse type 2 diabetes is through weight loss, as any excess weight you are carrying will affect your body’s response to insulin. This method is so effective at reversing diabetes that most doctors recommend you begin losing weight the moment you get the diagnosis.


The cool thing is it doesn’t even take massive amounts of weight loss to see results. Even if you lose just 5% of your BMI, you may begin to notice your diabetes symptoms abating. You may also notice that you no longer need certain medications. And if you continue to lose weight beyond the initial 5%, that is where you may find yourself in a full remission.


Do note, however, that you will need to keep the weight off in order to maintain remission. If you begin gaining weight again, your body will immediately fall back into its old patterns. This is why it is so critical to take the time to design a sustainable lifestyle of eating and exercise when you receive your diabetes diagnosis.


2. Watch Your Diet

Of course, weight loss isn’t going to happen on its own, and besides just cutting calories, you will also want to keep an eye on your diet. Your doctor will likely recommend a specific diet for you, such as a low-calorie or low-carbohydrate diet, when you receive your diagnosis, but if they don’t, you should follow these basic guidelines:


  • Don’t eat foods high in processed sugar (soda, candy, etc.)

  • Cut out alcohol

  • Lower the number of calories you take in each day

  • Eat lean proteins like fish and chicken

  • Add plenty of fruits and vegetables to your diet

  • Consume only whole grains

  • Cut out unhealthy fats/salts from your diet


While this may sound complicated, with the right recipes, you will be able to still enjoy mealtimes while cutting out any junk food that you may be craving.


3. Exercise

Beyond just diet, weight loss is also influenced by exercise. Remember, diabetes often appears in people who live a sedentary lifestyle, so it’s important to get out there and get moving!


Be careful, though, as you won’t be able to work out too hard at first. It’s best to discuss with your doctor or a health coach about some workouts that are safe for you to engage in as a diabetic–especially if you are carrying extra weight.


It is often recommended to start out with something simple like walking or head to a pool for some swimming to help you lose weight. Both of these exercises are easy on the joints, while they help you to burn calories.


You will want to monitor your blood sugar as you exercise, and you may want to keep a healthy snack nearby, just in case. Exercising can affect your blood sugar levels, and it is important to keep this in mind as you work out. For best results, you should plan to work out every 48 hours.


4. Bariatric Surgery

Bariatric surgery has been shown in studies to help with achieving type 2 diabetes remission, but be aware that it isn’t for everyone. It is also a permanent solution, and you should try other methods of achieving remission before you schedule bariatric surgery.


We say permanent solution because even after you achieve remission, you will still experience the effects of the surgery, such as not being able to eat as much and needing to eat 6 small meals a day.


To have bariatric surgery for the purpose of achieving diabetes remission, you must meet all of the following criteria:


  • Have a BMI above 30

  • Have had diabetes for 5 years or less

  • Are not currently taking insulin for diabetes


If you meet all of these, there is a chance that bariatric surgery may help you achieve remission. But even if you do meet all of the above criteria, know that it doesn’t work for everyone, and surgery should be taken seriously.


5. Improve Your Mental Health

Your mental health has proven time and time again to have a lot more to do with your physical health than people realize. When you are stressed, depressed, or suffering a lack of sleep, you are more likely to make poor food choices and to skip out on the exercise your body so desperately needs.


You’ll want to try to manage these conditions naturally first by taking the proper time for self-care and talking to those in your support group. But, if you are truly experiencing depression, you will also want to bring it up to your doctor and see if they have any suggestions or courses of treatment that may help.


What Not to Do to Reverse Type 2 Diabetes

Because type 2 diabetes can be a debilitating condition, there are many people out there desperate to achieve remission. As a result, many companies have started to prey on these people, marketing fake cures for diabetes.


You should know that diet, exercise, and a possible bariatric surgery are the only ways to achieve remission when you have type 2 diabetes. This means that you should never take any sort of pill or supplement that makes these claims.


As a diabetic, the only pills you should take are those provided by your doctor, otherwise, you might accidentally take something that will worsen your condition.


How Long Does it Take to Reverse Type 2 Diabetes?

Unfortunately, there is no way to know how long it will take you to reverse your type 2 diabetes diagnosis. Every individual is different, and while some people may notice a difference in 3 months, it may take others a year or two to fully achieve remission.


But, it is known that the longer you have had diabetes, the longer it takes to achieve remission. This is why you should start working to achieve diabetes remission the moment you get the diagnosis. This will give you the best chance of beating the disease.


Type 2 Diabetes: What Can I Eat?

Navigating a diet that is safe for a type 2 diabetic can be difficult. It is best to have a professional help you design the perfect meal plan for you. But, if you need a quick answer, here is what you can eat as a type 2 diabetic.


  • Fruits

  • Vegetables

  • Whole grains

  • Legumes

  • Nuts

  • Seeds

  • Lean cuts of meat

  • Water, black coffee, and unsweetened tea

  • Heart-healthy oils like olive oil


So if you’re sitting at the table and have a plate that doesn’t contain these items, you will want to reconsider eating it.


Final Thoughts on How to Reverse Type 2 Diabetes

Overall, there is no one way to permanently reverse type 2 diabetes. But, if you work on improving your diet, exercising frequently, and cutting your calorie intake, it is likely that you can bring your diabetes into remission with weight loss.


While remission isn’t permanent, it can be if you continue to follow your healthy lifestyle. The best part is, while you are in remission, it is highly likely you will no longer need insulin or medication to properly control your diabetes. So don’t wait, and start working toward your diabetes remission today.


Questions about diabetes, weight loss, or dieting? Reach out to us on our main page. We love to hear from readers!


Reversing Diabetes FAQ:

Can Diabetes Be Permanently Reversed?

Unfortunately, there is currently no permanent reversal for type 2 diabetes. But if you lose weight and manage to stop yourself from regaining it, you can put yourself into remission from diabetes, and this remission can last for years or decades.


What Foods Can Reverse Diabetes?

The best way to reverse diabetes is through a healthy and balanced diet. There are no magic foods that reverse diabetes, but dark leafy greens, fish, and berries can all be great additions to your diet when you are attempting to achieve remission.


Does Fasting Help Diabetes?

Calorie restriction is the number one thing that helps diabetes, therefore, it should come as no surprise that fasting has been shown in early studies to help an individual achieve remission from diabetes. Be careful, though, and never fast without discussing it with a doctor beforehand.

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