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*Intermittent fasting and type 2 diabetes*
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Intermittent fasting :
*There are different ways of doing intermittent fasting – which is basically not eating for certain periods of time.
*Intermittent fasting is one of the most effective, natural ways to manage diabetes and even reverse some of the damage it causes.
*For those who are pre-diabetic, it’s possibly the most effective way to do right now, while saving trouble.
*Ask doctor today if intermittent fasting is right.
*Might be able to avoid being shackled to shots and medication forever and change the course of your life.
*“Periods of fasting allow the body to burn off the excess sugar and then the cells become responsive to the insulin once again.”
*Once glucose stores are depleted, happens after prolonged fasting, the body shifts to burning fat for fuel.
*By fasting regularly, patients tend to lose weight, their insulin resistance is overcome, and they can cut back or even stop taking their diabetes medications.
* Short periods of fasting prompt the body to repair damage but not enter a starvation mode of conserving energy.
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Remember:
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A game changer: An 8-hour eating window along with a balanced, low sugar diet.
16/8- Hours
Or
5:2-week days
5 days of the week and 2 days weekend
16-hours: don’t consume any calories.
No food, just water and zero-calorie liquids.
Next 8-hours: eat balanced meal diet/ plan.
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For example normally eating lunch at noon:
eating window time is 12 PM to 8 PM.
With nothing in between.
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Alternate day fasting: eat regular diet one day, and then eat fewer than 600 calories the next day, repeating this pattern throughout the week.
The 5:2 plan: To eat normally on some days of the week, while significantly curbing calories on other days.
Eat a regular healthy diet 5 days a week and cut down to about 500 to 800 calories on the other 2 days.
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Time-restricted eating:
getting all calories for the day during a specific number of hours.
For instance, on an 8-hour plan, eat from 10 a.m. to 6 p.m. and then not again until the next day at 10 a.m.
Or
For instance, restrict consumption of food to just eight hours a day – say from 11 a.m. to 7 p.m. – and eat nothing else for the other 16 hours.
Or
Just one meal a day and then fast for 24 hours.
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THE *5:2* DIET :
5 days a week stick to meeting the daily calorie intake advised for people of a healthy weight, that being:
2,500 kcal per day for men
2,000 kcal per day for women
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For the other 2 days each week, the diet stipulates to have only around 25% of the values above, which is equal to:
600 kcal on these days for men
500 kcal on these days for women
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The fasting days can be taken at any time during the week as long as you do not take 2 fasting days consecutively.
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BENEFITS OF THE 5:2 DIET
Weight loss
Decreased levels of triglycerides and LDL cholesterol
Reduced blood pressure
A reduction in insulin resistance
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Fasting can help to improve life expectancy and decrease risks of diseases including nerve disorders, Alzheimer’s disease and cancer.
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Vegetables:
Cucumber (15 kcal per 100g)
Celery (20 kcal per 100g)
Bell pepper (26 kcal per 100g)
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Foods to include
Vegetables and fiber
Dark, leafy greens and salads
carrots into noodles
Protein
• beans, peas, and lentils
• tofu
Dark berries
dark berries, such as blackberries and blueberries.
Other foods to include
• Soup
• Water
• Coffee or tea
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Foods to avoid
• processed foods: high in calories
• refined carbohydrates : breads, pastas, and white rice
• excess fats, cooking oils, animal fats, and cheese.
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One common protocol consists of the following schedule:
• Sunday: normal
• Monday: fast
• Tuesday: normal
• Wednesday: normal
• Thursday: fast
• Friday: normal
• Saturday: normal
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Side effects of fasting include:
• Hunger
• Headaches
• Irritability
• Fatigue
• Trouble focusing
• Loss of productivity
• Sleepiness
• Mood swings
• Nausea
• Weakness
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• To overcome these fasting side effects :
• Drink more water
• Take a nap
• Stay busy with work or errands
• Take a stretch break
• Take a shower or bath
• Meditate
• Call a friend
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Avoid the 5:2 diet:
• Have battled an eating disorder or disordered eating
• Are pregnant
• Are actively growing, such as pre-teens and teenagers
• Have nutrient deficiencies, such as iron-deficient anemia
• Are trying to conceive or have known fertility issues
• Have hypoglycemia
• Have type 1 diabetes
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