Balanced Low Carb Diet Plan & Meal Plate Control & Reverse Type 2 Diabetes


Using a meal plate model (diagram) makes it a lot easier to design healthy and balanced low carb meals because you don't have to count carbs or calories.

Of course, you can still count them if you like. :-) But, if the counting is causing you to get frustrated and upset, then, make it easier on yourself and use the DTD Super Meal Plate Model.

The Low Carb & Balanced Super Meal Plate and this type of plant-based diet is supported by hundreds of clinical studies, including the China Study.

Based on these studies, the benefits of a plant-based nutritional program can prevent and control the effects of heart disease, Type 2 diabetes, and some cancers.

When I was diabetic, I initially struggled with meal planning, until I came up with the meal plate diagram. Once I had designed the meal plate, it made it a lot easier for me to understand what foods and  amounts of foods to eat to control my blood sugar.

As explained in my Death to Diabetes book, the plate model is pretty simple. Make sure that:

  • half your plate is full of low carb green, leafy vegetables
  • a quarter of your plate contains lean protein; and,
  • the other quarter of your plate has more low-carb vegetables or beans;

And, don't forget to include some healthy fats and oils such as extra virgin olive oil (to place on top of the vegetables).

FYI:A few years later, many of our clients wanted more recipes than what was in the Death to Diabetes book. Plus, they wanted some kind of meal plan that would explain exactly what to eat for each meal.

So, I put together a small cookbook of about 50 pages that contained new diabetic-friendly recipes. Later, that cookbook grew to 150 pages and is now over 300 pages!

To help our clients with their meal planning, I designed a 90-day meal plan (table) that identified what to eat for breakfast, lunch, dinner and snack for the next 90 days. People loved the charts because they didn't have to try to figure out what to eat for each meal during the next 90 days.

So, if you need a lot of low carb and diabetic-friendly recipes, then, get the Death to Diabetes Cookbook,

If you need ideas for low carb meal planning, then, get the  DTD 90-Day Meal Planner booklet.

Diabetes Cookbook

90-Day Meal Planner Charts

Foods to Eat vs. Avoid for Type 2 Diabetics

Before you can meal plan or design your meal plate, you need to know which foods to eat to better control your diabetes.

You also need to know which foods to avoid to prevent blood sugar spikes and diabetic complications later on.

Healthy foods that you should eat include:

  • Non-starchy foods, e.g. vegetables, some whole fruits
  • Lean protein foods, e.g. fatty fish such as wild salmon, raw nuts, seeds, beans, grass-fed meat
  • Healthy fats, e.g. extra virgin olive oil, extra virgin avocado oil
  • Healthy non-sugary beverages, e.g. filtered/distilled water, raw juice, nut milk, herbal tea

Unhealthy foods that you should avoid include:

  • Flour, starches, e.g. white bread, pasta, rice, potatoes
  • Sweets, pastries, e.g. cookies, pies, soda, fruit juice
  • Processed fats (partially hydrogenated oil), e.g. vegetable oil, margarine, fast foods, French fries
  • Saturated fats, e.g. lunch meat, excess fatty animal meat

Now that you know what foods to eat and avoid, you can design a healthy meal plate to help you control your diabetes.


The DTD  Low Carb Super Meal Plate

Diabetes Meal Plate

As you can see from the Balanced Low Carb Super Meal Plate Model diagram above, the DTD Diet is a very versatile and flexible diet.

The key is to ensure that half of your plate is full of green and bright-colored vegetables; a quarter of your plate for clean, lean proteins; and a quarter of your plate for beans, nuts, seeds or more vegetables.

And, don't forget to add healthy fats such as extra virgin olive oil, extra virgin avocado oil and/or extra virgin coconut oil.

For a beverage, drink clean (filtered) water and raw vegetable or green juice.

Please Note: Although we refer to the DTD Meal Plate as "low carb", it is a lot more than your typical low carb diet! The DTD diet emphasizes the importance of low carb vegetables, which are key to being able to control your diabetes and blood sugar.

Please Note: This type of nutrient-dense and balanced diet can help to possibly reverse your Type 2 diabetes and put it into remission, based on several clinical studies .

Vegan Diet Super Meal Plate

Because the DTD Low Carb Super Meal Plate Model is flexible and versatile, you can easily transform it to a plate model for vegetarians.

As depicted in the following meal plate diagram, if you want to follow a vegetarian diet, just simply replace the traditional animal, fish and dairy-based food sources.

Instead, utilize  non-animal and plant-based food sources, e.g. beans, peas, nuts, seeds, organic whole grains (amaranth, quinoa, spelt) seaweed, chlorella, spirulina, tofu, tempeh, miso, etc.. 

As long as you won't miss the animal meat, you will have more success with our vegan diet program if you are able to avoid animal meat and dairy products.

In fact, when the author first got out of the hospital (after recovering from the coma), he had to follow a vegetarian diet initially because his gastrointestinal system was unable to digest animal meat, especially beef. 

This is part of the reason why the author developed additional books, e.g. Raw Food Diet, Power of Raw Juicing, Diabetes Cookbook -- to accommodate people who wanted to follow a more vegetable-based and plant-based diet.

Plant-based Diet

As you are probably aware, a plant-based diet has been proven to be very effective against many of our top diseases, including diabetes, heart disease, obesity, cancer, kidney disease, high blood pressure, high cholesterol, etc.

The DTD Super Meal Diet & Nutritional Program utilizes many aspects of a plant-based diet, although you can eat some "clean" proteins such as free-range chicken breast and wild-caught salmon.

However, you can implement a vegan/vegetarian or 100% plant-based diet by following the DTD Vegan Meal Plate as described above and in the DTD Diabetes Cookbook.

For optimum effectiveness, if you want to implement a 100% vegan/vegetarian diet, make sure that you eat a plant-based meal for every meal, including breakfast, lunch, snack and dinner.

Also, make sure that you get one or more of the following books: 

-- Diabetes Cookbook

-- Raw Food Diet

-- Power of Raw Juicing book

DTD Cookbook

Raw Food Diet Book

Use the Balanced Low Carb  Meal Plate to Control Your Diabetes

Macronutrient Percentages

In terms of the macronutrient percentages, the DTD Diet is a balanced-macronutrient moderately low-carb type of diet with a varying range of macronutrient percentages.

This is due to the fact that everyone responds differently to various foods, so a one-size-fits-all diet plan wouldn't be as effective. In addition, this is especially true since everyone has different health issues that need to be addressed which would affect the macronutrient percentages.

Also, these macronutrient percentages will vary based on your blood glucose testing and other health issues. In fact, as your health improves and blood glucose and hemoglobin A1C stabilize, your macronutrient percentages will change over time. 

Transitioning From High Carb to Lower Carb

As depicted in the following diagram, most diabetics will usually be transitioning from some kind of high carb diet to the Death to Diabetes Nutritional Program (aka DTD Diet).

Unfortunately, the high carb diet is the diet that is primarily responsible for today's diabetes and obesity epidemics.

When you start with the transition, we recommend that you start with 3 to 4 small, macronutrient-balanced meals, with a focus on low carb green, leafy vegetables as your primary carbohydrate.

Once you stabilize your blood glucose levels, you can reduce the number of daily meals if you want to transition to an intermittent fasting program.

However, you should increase your blood glucose testing to ensure that you don't lose the progress that you made initially with the program.

Key Point: But, don't forget that there is more to managing and controlling your diabetes than just the diet! e.g. exercise, blood glucose testing, detox, support, etc. -- refer to the DTD Type 2 Diabetes Management Program (10 Steps) for more details.

Next Steps to Better Health

If you want a lot of healthy, diabetic-friendly recipes and tips on grocery shopping and meal planning, then, get the 3-in-1 Diabetes Cookbook.

If you are more interested in an extreme low carb diet such as the ketogenic diet, low carb high fat (LCHF) diet or an intermittent fasting (IF) program, then, get the DTD Low Carbs Diets book (aka the Ketogenic, LCHF, Paleo, IF & DTD Diets book).

DTD Cookbook

Low Carb Diets Book




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