Why me? At 59 I was 10st 7lb, 5ft 7in, and had never been overweight. I ran and played cricket regularly and didn’t drink alcohol excessively. Yet at a routine check-up I was told that I had type 2 diabetes. In 10 years I could be dependent on insulin, it could affect my sight, feet, ears, heart and I had a 36% greater chance of dying early.
In type 1 diabetes, the body produces none of the insulin that regulates our blood sugar levels. Very high glucose levels can damage the body’s organs. Patients with type 2 diabetes, however, do produce insulin – just not enough to keep their glucose levels normal. Because I was fit and not overweight (obesity is a major risk factor in type 2 diabetes; however, a number of non-obese people, particularly members of south Asian communities, are also prone to it), my doctor told me I could control my condition with diet alone.
Desperate for information, I headed to the web, where I found a report about a research trial at Newcastle University led by Professor Roy Taylor. His research suggested type 2 diabetes could be reversed by following a daily 800-calorie diet for eight weeks.
When our bodies are deprived of normal amounts of food they consume their own fat reserves, with the fat inside organs used up first. The idea of Taylor’s diet is to use up the fat that is clogging up the pancreas and preventing it from creating insulin, until normal glucose levels return. With my GP’s blessing and a home glucose-testing kit, I began my experiment.
The diet was strict: three litres of water a day, three 200-calorie food supplements (soups and shakes) and 200 calories of green vegetables. Thanks to my doctor’s dietary guidance, and running three times a week, I had already lost a stone. Yet my glucose levels were still above 6mmol/L (millimols per litre), the upper limit for a healthy person without diabetes. According to Taylor, I had to lose a sixth of my pre-diagnosis bodyweight.
On the first full day, I weighed 9st 7lb with a healthy body mass index of 21. After reaching my target of 8st 12lb, I would be able to build myself up through exercise, as larger muscles use more energy, soaking up excess glucose before it is converted and stored as fat.
It wasn’t easy. Yet water staved off the worst hunger pangs. “If you feel hunger, celebrate the fact with a glass of water, even fizzy water,” Taylor said. By the third day, I weighed 9st 5lb.
On day four, my glucose levels had dropped to 4.6 after fasting for 10 hours overnight. It was the first time I’d ever scored a 4. But on day six, I felt really cold. It was mid-July but in the morning my fingertips were white and I had to wear a T-shirt, shirt, jumper and jacket to work. I was hungry, and just walking around the office was tiring. But I was down to 9st 3lb.
By day eight, I was being called the “disappearing man”, and began to feel a bit detached from my colleagues. While my energy levels were fine and glucose levels were 4.3mmol/L, constipation had set in, as a result of not drinking enough water. Thankfully, laxatives cured this. Taylor emailed to say my progress was so good, I could come off the liquid diet and go back to normal foods.
By day 11, my glucose was 4.1, the lowest yet, and I was down to just 8st 13lb. The next day I treated myself to my first full evening meal of rice and fish, plus a chocolate shake to celebrate.
I waited two months to be sure, but on 24 September last year it was confirmed. Following a fasting glucose test at my surgery, my doctor declared: “The diabetes has resolved itself.” My glucose level was 5.1mmol/L, well below the diabetes mark of 6.
I had stuck to the diet for just 11 days and reduced my blood sugar to a healthy non-diabetic level. It has remained that way for the past seven months.
Others have also changed their lives through the diet. Carlos Cervantes, 53 and from the US, was at death’s door when he tried it. He weighed 120kg, suffered a heart attack in spring 2011, his eyesight and kidneys were failing and he faced having an infected toe amputated. He even had fungus growing out of his ears, feeding on his ultra-high blood sugar levels. But after seeing a TV report on the Newcastle research, he started eating only 600 calories a day, replacing the supplements with not just vegetables but fruit, lean chicken, turkey, occasional bread and a daily milkshake. Two months later he had lost 40kg and 18 months later he is still free of his type 2 diabetes.
Henry Cole, 67, from New Jersey, USA, did likewise. He saw a 20-second news clip on TV and took up the diet days later. He stuck rigidly to 600 calories daily from just protein (steak, chicken, turkey or fish) plus green veg, eating his one meal at 6pm most days, with coffee and calorie-counted cream for breakfast and 1.5 litres of water. His weight went down from 81kg to a stable 70kg on a now daily 1,500 cal diet, with his HbA1c level down to 5.6% from 6.9%.
Steve Vincent, 58, from Southampton, England, was diagnosed with type 2 in December 2010. He was told there was no known cure and he had an increased risk of heart attack, stroke, blindness and limb loss. He had a BMI of 29, weighed 93kg and showed an HbA1c of 10.7%. In summer 2011 he read the reversal story and went on a daily 600 calories green vegetable diet and three litres of water, for two months. At the end he was and remains diabetes-free. In December 2012 he told me: “All my blood test levels are within the normal range, and my cholesterol and blood pressure levels are now normal.” When he came off the diet he weighed just 72kg, although he has put on weight since then as he admits he has not been eating as healthily as he might, but his BMI remains at a healthy 24, and his HbA1c level is 5.5%
Scientists are cautious, and research is continuing, but evidence is growing that the diet can indeed remove the symptoms of type 2 diabetes. The question for researchers, who are now working on identifying the type of diet that can keep diabetes at bay after reversal, is once we’ve beaten the condition, how do we improve our lifestyle so it doesn’t return? Watch this space.
If you are going to eat one meal a day it might as well be tasty and filling. See some ideas you can try, where sugar is used we recommend eliminating the sugar ingredient. Also be sure to follow Slay fitness to be the first to know about the launch of the slay fitness store.
Green noodle soup and smoked tofu
Ingredients
* 150 g (5½ oz) soba (Japanese buckwheat noodles)
* 1 tbsp sunflower oil
* 1 tbsp finely grated fresh root ginger
* 2 garlic cloves, crushed
* 1 red pepper, seeded and thinly sliced
* 100 g (3½ oz) baby corn, sliced diagonally
* 100 g (3½ oz) shiitake mushrooms, sliced
* 1.7 litres (3 pints) vegetable stock
* 3 tbsp light soy sauce
* 3 tbsp medium dry sherry
* 2 spring onions, very thinly sliced
* 55 g (2 oz) watercress, roughly chopped
* 85 g (3 oz) bean sprouts
* 250 g (8½ oz) smoked tofu with almonds and sesame seeds, cubed
Method
1. Bring a large pan of water to the boil, add the noodles and boil for 5 minutes or until softened. When they are ready, drain them well.
2. While the noodles are cooking, heat the oil in another large saucepan. Add the ginger and garlic, and cook, stirring frequently, for about 1 minute. Add the red pepper, baby corn and shiitake mushrooms, and cook for a further 3 minutes, stirring frequently, until the vegetables are softened.
3. Pour in the vegetable stock and add the soy sauce and sherry. Bring to the boil and simmer for 3 minutes. Stir in the spring onions, watercress, bean sprouts and tofu, and cook for about 1 minute more or until the bean sprouts soften slightly.
4. Divide the noodles among 4 large serving bowls. Ladle the vegetables and soup on top and serve immediately.
Each serving provides
A, C, E, calcium, copper, iron, B1, B6, folate, niacin, zinc
Source: By @goodeatings
Avocado chopped Salad
Source: By @tastyjapan
Matcha Frappe
Source: By @tastyjapan
The perfect family friendly meal
Source: By @tastyjapan
Potato dog!
Source: By @tastyjapan
Greek Souvlaki Bowl
Ingredients
Greek Chicken
500 g chicken thighs, trimmed.
1 teaspoon oregano, dried.
2 cloves garlic, minced.
1/2 lemon, juice and zest.
1 tablespoon extra virgin olive oil.
Souvlaki Salad
400 g white potato, scrubbed clean and cut into chips.
1 tablespoon extra virgin olive oil.
4 cups iceberg lettuce, roughly torn.
2 large tomatoes, diced.
1 small red onion, finely sliced.
1 large cucumber, sliced.
Tzatziki
150 g full-fat Greek yoghurt.
1 small cucumber, finely diced.
1/2 lemon, juice and zest.
1 pinch sea salt.
1 pinch freshly cracked black pepper.
Source: By @sugarfreediets
Chocolate Raspberry Chia Parfait Gluten free
Produce
1 1/4 cup Raspberries
1/2 cup Raspberries,
Refrigerated
1 1/4 cup Almond milk, unsweetened
Condiments
6 tbsp Nutella, homemade
1/4 tsp Stevia, powder
Baking & Spices
20 g Chocolate, sugar-free
Nuts & Seeds
6 tbsp Chia seeds, black
Source: By @sugarfreediets
Sweet Potato and Berries Breakfast Bowl
Ingredients
Vegetarian, Gluten free
Produce
1 cup Berries, mixed
1/4 cup Granola or mixed seeds e.g. pumpkin
400 g Sweet potato
Canned Goods
2 tbsp Protein powder
Baking & Spices
1/2 tsp Cinnamon, ground
Dairy
2/3 cup Greek yoghurt
Source: By @sugarfreediets
This raw lasagna is probably going to change your life, yummy!
Ingredients for Your Zucchini Pasta: Mandolin sliced 5-7 zucchinis
Ingredients for the Zesty Spread Filling: 3 cups of arugula 1-2 cups of Italian leaf parsley 1 bunch cilantro 1-2 diced green onion 1 small bunch spinach 3-4 de-stemmed Swiss Chard leaves Process all ingredients in a food processor
Ingredients for the fully raw marinara
4 cups of cherry tomatoes
Remaining stems of Swiss Chard Oregano Basil Thyme Dill Blend all ingredients until smooth like marinara.
Ingredients for Pine Nut Cream:
1-2 zucchinis
Half cup of raw pine nuts
1 small clove of garlic
Blend and make cream
Watch video at
https://youtu.be/8ixX1Cix7ks
Source: By @sugarfreediets
SPICED PECAN & BLUEBERRY CHEESECAKES
[ Makes six mini cheesecakes; probably twelve servings. ]
Crust:
1/2 cup coconut flour
1/2 cup almond flour
2 tablespoons melted coconut oil
2 tablespoons maple syrup
1 tablespoon water
Cheesecake:
1 cup pecans
1/2 cup dates
3 tablespoons melted coconut oil
2 tablespoons maple syrup
3 tablespoons lemon juice or water
1/8 teaspoon ginger powder
1/8 teaspoon vanilla powder
1/8 teaspoon cinnamon powder
1 cup blueberries, more or less as desired
Drizzle:
2 tablespoons almond butter
2 tablespoons maple syrup
INGREDIENTS:
* Sliced smoked tofu
* Sliced courgette
* Soy sauce
* Garlic powder
* Smoked paprika powder
* Avocado
* Flaked almonds
* BBQ sauce
* Hummus
* Bread
METHOD:
Cut the tofu and courgette into equal size slices (roughly 0.5 cm thick). Add them to a bowl and pour some soy sauce into it, add garlic powder and smoked paprika powder and mix it all together. There isn't much need to marinade for long.
Fry the courgette and tofu in a pan with a bit of oil and pour the marinade over it so it absorbs all flavours.
Take a separate pan, heat up some oil and add the almond flakes and some salt. Carefully toast until they get a nice brown colour. Stir all the time on medium heat and make sure it doesn't burn.
Now deseed and slice up an avocado.
Spread some hummus on your sandwich and start assembling: Add the avocado, the smoked tofu and then the courgette and repeat the process. Drizzle BBQ sauce on it and garnish by sprinkling the toasted almond flakes on top. Enjoy!
Source: By @avantgardevegan
Yummy fruit in a jar
Recipe type: Fruit, Salad, Dessert
Serves: 4
Ingredients
For the Salad:
* 1 cup strawberries
* 1 granny smith apple, peeled
* 1 cup raspberries
* 1 satsuma, peeled
* 1 kiwi, peeled
* 1 banana, peeled
For the Juice:
* Juice from one satsuma
* 1 tablespoon honey
* 1 tablespoon lemon juice
Instructions
1. Rinse and cut your strawberries in half. Lay as first layer.
2. Peel your apple and cut into wedges. Drizzle with lemon juice and honey. Lay as your second layer.
3. Rinse your raspberries. Lay as your third layer.
4. Peel and separate your satsuma. Lay as your fourth layer.
5. Peel and thinly slice your kiwi. Lay as your fifth layer.
6. Peel and thinly slice your banana. Lay as your last layer.
7. Now juice your extra satsuma and pour over top.
8. Pop the lid on the jar and give it a good shake.
9. Stick in fridge for an hour or so until it’s chilled.
10. You can use it the next day but beyond that your bananas and apple will get discoloured. So best to use it up right away. Or switch those two fruits out to something that keeps better.
11. Serve in small bowls. Or you can layer these in small individual size jars. Use a 1L for this one. It makes one jar.
Source: By @sugarfreediets
Cilantro Avocado Chickpea Salad Tacos
Ingredients
* 1 can of chickpeas, rinsed and drained
* 1 large avocado, mashed
* ½ cup grated carrot
* ¼ cup fresh cilantro, roughly chopped
* 1 green onion, finely chopped
* 1 clove garlic, finely minced
* ½ T lime juice
* 2 T liquid aminos
* ½ tsp olive oil
* dash of cayenne pepper (optional)
* salt and pepper to taste
* 6 corn tortillas
Instructions
1. Heat the olive oil in a large pan over medium heat for about 30 seconds.
2. Add the chickpeas and cook for about 2 minutes, stirring frequently
3. Add the liquid aminos and cook until liquid is dissolved, stirring frequently. If it starts to stick, lower the heat.
4. When the chickpeas are done, they should be a darker brown, with a slightly toasted exterior. Remove from heat and let cool for about 5 minutes.
5. In the pan, use a fork to lightly mash the chickpeas. It should be mashed, with chunks of beans throughout.
6. The mashed avocado should be in a medium/large bowl.
7. Add the mashed chickpeas and the remaining ingredients, minus the salt and pepper.
8. Mix until thoroughly combined. Taste and then add salt and pepper if you desire (I don’t add any at all). You can make this a day in advance to save on prep time later. Just refrigerate in an airtight container until ready to use.
9. Prepare your tacos shells. Spoon the avocado chickpea salad into the taco shells. Garnish with tomato, cilantro, green onion, or just salsa, and serve at room-temp. Enjoy!
Source: By @sugarfreediets
No-bake Blueberry + Cardamom Cheesecake
Ingredients
Base
1 cup walnuts.
1 cup shredded coconut.
2 tablespoons almond butter.
2 tablespoons coconut oil.
1/4 teaspoon sea salt.
Filling
2 cups raw cashews, soaked in water for 2 hours then drained and rinsed.
1/4 cup coconut oil.
1/2 cup coconut milk.
1 lemon, juiced.
2 tablespoons rice malt syrup.
1/4 cup Bare Blends Vanilla Protein Powder (see note).
1 1/2 cup blueberries (fresh or frozen).
1 1/2 teaspoon ground cardamom.
1/2 teaspoon vanilla powder or 1 teaspoon vanilla extract.
Source: By @sugarfreediets
Quinoa Breakfast Tacos with Kale + Butternut Squash
Ingredients
Produce
1 Avocado, large ripe pitted
4 cups Butternut squash
1 Butternut squash + swiss chard
1/4 cup Cilantro, fresh
1 Recipe butternut squash and swiss chard
1 cup Red cabbage
4 Scallions
1/2 bunch Swiss chard
Condiments
1 tbsp Lime juice, freshly squeezed
Pasta & Grains
1 1/2 cups Quinoa, cooked
Baking & Spices
1/4 tsp Black pepper, freshly ground
1/2 tsp Chili powder
1/2 tsp Sea salt
1 Sea salt and freshly ground black pepper
Oils & Vinegars
2 tbsp Coconut oil
Bread & Baked Goods
8 Tortillas, gluten-free whole-grain
Source: By @sugarfreediets
Beetroot & Sweet Potato Soup
Ingredients
3 sweet potatoes, peeled and cut into bite-size chunks.
3 beetroots, peeled and cut into bite-size chunks.
2 tablespoons coconut oil, melted.
1 tablespoon ground cumin.
1 onion, finely chopped.
500 ml bone broth, chicken or veggie stock.
200 ml water.
5 tablespoons walnuts, chopped.
10 g finely chopped fresh dill.
Salt and pepper.
Source: By @sugarfreediets
KETO BLUEBERRY CHEESECAKE SQUARES – WITH VANILLA
Ingredients
150g / 5.3oz butter or coconut oil melted salted, plus a pinch of salt if using coconut oil
6 eggs
120g / 4.3oz cream cheese cut into cubes
1 tsp vanilla
2-4 tbsp granulated sweetener of choice or more, to your taste
1/2 tsp baking powder
1/2 cup frozen blueberries
