How to Reverse Your Diabetes with Diet in 10 Steps
Author Sidebar: I developed this web page so that you could try the first part of my diabetes program to start reversing your diabetes. In that way, you can verify that my program will work before you consider buying any of my books or ebooks.
By doing this, you will feel a lot more confident and assured that you won't be wasting your money or your time on another diabetes book.
By the way, another reason that I did this was because I remembered how I felt when I was diabetic and trying to figure out which book to buy.
I remember all of the confusion, anxiety and anger that I felt, because none of the authors or their websites would answer my questions or return my phone calls.
And, if they did return my phone calls or answer my emails, they were very vague and very pushy, telling me to buy their book because it would answer all my questions.
Well, I don't want you or anyone else to have to go through any of that. So, just follow the first 3 steps (listed below) to verify that my program will work for you.
Remember: There's more to defeating your diabetes and getting off the drugs than just changing your diet -- that's why there are 10 steps to the program.
FYI: In the meantime, if you have any questions or concerns, feel free to call our toll-free number (1-800-813-1927) or fill out our Contact Us form.
Or, if you would prefer to talk to other diabetics who are using our program, then, join our online diabetes support group (it's free!).
The following is a summary of my Death to Diabetes book's 10-Step "Reverse Diabetes with Diet" Program with Chapter references.
These steps are specifically designed to help reverse Type 2 diabetes naturally with diet.
However, you must be willing to re-program your brain to change the way you think (intellectually) and feel (emotionally) about diabetes, drugs, and food -- that is, you must change the talk-track in your head. Otherwise, you will not be willing or motivated to change your diet and lifestyle or stick with the changes for the long-term.
We will help you change the way you think intellectually by sharing our research about diabetes, drugs, and food.
And, we will help you change the way you feel emotionally about diabetes, drugs, and food by sharing our research about various copy mechanisms and strategies that you can use to reduce stress and fight certain negative emotions that are holding you back, e.g. fear, anger, apathy, depression, anxiety, etc.
Reverse Diabetes with Diet: Steps 1 and 2
STEP 1: Stop eating the 5 "dead" foods, in order to reverse diabetes with diet. These foods include wheat, other grains, cereals, rice, potatoes, corn, bread, pasta, other processed foods, and so-called healthy foods. Also, stop drinking soda, diet soda, bottled juices, tap water, cow's milk and coffee. [Ref: Chapters 5-7]
STEP 2a: Start eating the 5 "live" super foods, in order to reverse diabetes with diet. The key foods include green vegetables, bright-colored vegetables, raw green juices, green smoothies, plant oils, and filtered/distilled water. Other foods may include beans, legumes, nuts, seeds, etc. [Ref: Chapters 5-7, 14, 15,17]
Note: If you have an autoimmune or digestive issue, you may need to avoid beans, legumes, etc.
Key Point: There is no one-size-fits-all diabetes diet that actually works! This is why the author (who happens to be an engineer) developed a customizable nutritional program that focuses on the root causes of your diabetes! Most diabetes diets (mistakenly) focus on lowering your blood sugar. This works (temporarily) but at the end of the day, you're still diabetic! This is why the author developed a program that focuses on fixing the root causes of this disease -- to actually repair your body.
STEP 2b: Design and plan your meals with the 5 "live" super foods by eating a well-balanced and macronutrient-dense and plant-based meal of carbs, proteins and fats, based on my DTD Nutritional Program, aka DTD Super Meal Plate Model. [Ref: Chapter 7]
Start your day with a Super Breakfast (which is based upon the "Death to Diabetes" Super Meal Model® for reversing your diabetes).
STEP 3-10: (Next column)
- 1½ cups steamed broccoli (or 2 cups spinach)
- 1-2 Omega-3 organic eggs or 3 oz. canned wild salmon
- 1½ Tbsp. extra virgin olive oil/coconut oil
- 16 oz. filtered/distilled water
- 6-8 oz. raw vegetable juice (optional)
- 1 cup organic, plain yogurt (optional)
Tip: If possible, drink the raw juice 30 minutes before your meal.
Seasoning: Onions, garlic, sea salt, colored bell peppers, other spices.
Optional: Add 1 scoop of super greens powder (e.g. chlorella/spirulina, wheat/barley grass) to a glass of water, raw juice or low-sodium V-8 juice.
Note: If you really don't like the idea of eating broccoli or any steamed vegetable for breakfast, don't worry! :-) There are many other options, i.e. spinach omelet, green smoothie, stir-fry, or a tall glass of raw juice (or V-8 juice) with an egg on the side.
Avoid traditional breakfast foods such as cereal, toast,oatmeal, and fruit -- these foods fuel your diabetes!
Please Note: Review this meal plan with your doctor, especially if you're taking a blood thinner.
- An apple (or other whole fruit)
- A handful of walnuts/almonds
- 1 cup organic, plain yogurt (optional)
- A glass of filtered/distilled water
- Optional: Add 1-2 tsp. chlorella/spirulina to your water
- A small salad (with Romaine lettuce, baby spinach, sprouts, onion, garlic, celery, cucumber, tomato, tuna, boiled egg, olive oil, apple cider vinegar, walnuts/almonds)
- A glass of filtered/distilled water
- Optional: 1 cup organic plain yogurt
- Optional: Add 1-2 tsp. chlorella/spirulina to your water
- 1 cup steamed Brussels sprouts and 2 cups steamed broccoli
- 5 oz. baked skinless chicken breast or baked wild salmon
- 2 tbsp. extra virgin olive oil/coconut oil
- 12-16 oz. filtered/distilled water
- 1 cup raw vegetable juice
- Optional: Add 1-2 tsp. chlorella/spirulina to your water or juice
Super Meal Breakfast Options:
- Omelet with vegetables
- Vegetables with poached/lightly scrambled eggs (organic, free-range)
- Steamed vegetables and eggs
- Steamed vegetables and canned wild salmon
- Small raw salad
- Green smoothie
Super Meal Lunch Options:
- Legume-based salads: three-bean, chickpea, lentil, or black bean salads
- Garden salad with lemon juice, vinaigrette dressing, or teriyaki sauce, garlic, herbs & spices
- Bean soup
- Turkey sandwich on sprouted grain bread with Romaine lettuce, tomato, celery, boiled egg, lite mayo
- Soups, Stews: mixed vegetable, black bean, vegetarian chili, spinach lentil, minestrone, split pea, etc.
- Smoothie: avocado, almond milk, blueberries, spinach leaves, cinnamon
- Optional: Add 1-2 tsp. chlorella/spirulina to your smoothie
- Turkey or chicken sandwich with sprouted grain bread, lettuce, tomato, lite mayo or mustard veggies
- Bowl of organic yogurt with walnuts, almonds, ground flaxseed, whole fruit
- Note: If you have an autoimmune or digestive issue, you may need to avoid beans, legumes, etc. If you decide to eat beans, make sure that you pre-soak them and buy organic.
Super Meal Dinner Options:
- Steamed vegetables, small salad (or a cup of sauerkraut), with baked wild salmon
- Note: Don't overcook the salmon!
- Black beans or vegetarian baked beans, with organic brown rice, garlic
- Chili: homemade, or vegetarian boxed or canned versions
- Veggie lasagna: Low-fat tofu replaces the ricotta cheese, layered with grilled veggies
- Vegetable stir-fry: vegetables seasoned with herbs and spices or low-fat stir-fry sauce and served over whole grain pasta, beans, or rice
- A raw salad that contains the aforementioned foods with Romaine lettuce, spinach, kale, ground salba seed and organic salad dressing, garlic, other herbs & spices
Super Snack Options:
- Blueberries, pear or other whole fruit with a handful of walnuts/almonds
- Carrot, celery, or other vegetables with low-fat hummus or guacamole
- Cherry tomatoes stuffed with guacamole
- Hard-boiled egg with celery sticks or spinach/veggie wrap
- Avocado egg salad
- Yogurt, whole fruit and nuts
- Tomato slices and string cheese
- Air-popped popcorn, with walnuts/almonds
- Green fruit smoothie
- Whole grain crackers with organic peanut butter or raw almond butter
Here are some meal planning tips to help you get started with the program.
If you feel hungry after you start eating healthy meals, that's normal -- it takes a while for your stomach and brain get used to not feeling stuffed with "dead" processed foods and junk food that don't digest and just sit in your gut, making you feel full.
If you still feel hungry after a couple weeks, you can eat more frequently or add a little more vegetables to each meal, with a little more protein and plant oils. Also, if you eat more raw vegetables than steamed vegetables, that tends to be more filling.
Healthy foods that are filling include Brussels sprouts, broccoli, beans, organic whole eggs, baked chicken/turkey, and baked wild salmon; also, salads, omelets, smoothies, peanut butter, almond butter, sprouted grain bread, apples, and almonds.
And, don't forget that some diabetic drugs may cause cravings and will make you feel hungry!
Within 1-2 weeks, you should be able to reduce your diabetic medications, which tend to create cravings and make you hungry. [Ref: Chapter 7 (Pages 107-110) about cravings and how to prevent them].
Note: If you want to follow a vegan diet, replace animal protein with non-animal protein; and, add more beans, lentils, nuts, seeds, vegetables, fruits, (some) organic whole grains, and other super foods to your meal plan.
Also, add meat substitutes (i.e. veggie burgers, black bean burgers, meatless “chicken nuggets”, “beef” crumbles, etc.) and organic soy products (i.e. soy milk, edamame, soy nuts, tofu, tempeh).
Note: If you are taking a blood thinner (such as Coumadin), you can still eat green vegetables as long as you eat a consistent amount on a daily basis. But, always consult with your physician before making any dietary changes.
Author's Note 1: There is a misunderstanding that people who take a blood thinner can't eat green vegetables because the Vitamin K in the vegetables counteracts the blood thinner.This is not true!
I was told to avoid green vegetables when I was on a blood thinner. But, I found out after doing some research that I could eat green vegetables as long as I did it on a consistent basis every day. I believe that if I had stopped eating the green vegetables, I would have remained diabetic and would have remained on insulin. In addition, more than likely, I would probably not be alive today.
Author's Note 2: My Death to Diabetes program is a wellness program, not a weight loss program. What I mean by that is my program focuses on how to improve your wellness and overall health, not on how to lose weight by eating less and feeling deprived.
When you eat healthy (to nourish your body), this is a different mindset; plus, when you eat the right way, your body will either lose weight (or gain weight) in order to achieve overall wellness.
Unfortunately, most diabetes programs focus strictly on weight loss instead of how to either prevent the disease or how to attack the disease and improve your body's overall health.
Even if you're only insulin-resistant or pre-diabetic, my Death to Diabetes program's nutritional protocol can still help you prevent your body from becoming a full-blown diabetic.
Also, because this is a wellness program, it can be modified to address other health issues such as high blood pressure, high cholesterol, obesity, chronic fatigue, hypoglycemia, gout, arthritis, lupus, sarcoidosis, autoimmunity, etc.
My DTD Nutritional Program and Super Meal Plate are customizable such that they can be modified to support various diets such as raw, vegan, vegetarian, etc.
So, if you prefer animal meat, you can still follow our program by eating skinless and antibiotic-hormone-free meats.
And, if you prefer to avoid animal meat and follow a raw food diet plan, you can do so and still stick with our program by eating plant-based and non-animal-based proteins.
In addition, my Nutritional Program (Reverse Diabetes Diet) is very flexible and customizable so that you can adjust the macronutrient balance and percentages (based on your health goals) to gradually increase muscle mass, maintain your current weight, or lose weight (if you're overweight) as a byproduct of getting healthy.
Now that you've started eating healthy, move on to Step 2 of the program (in the next column).
If you have questions about the Super Breakfast or Super Meal Plate, then, read on (below).
What is the Super Meal Plate (Diet for Diabetics)?
The Super Meal Model® Plate (Diet for Diabetics) is an integrated vegetable and plant-based diet that helps to reverse diabetes with diet.
This super mealplate includes attributes of the Mediterranean Diet, Paleo Diet, Zone Diet, South Beach Diet, Asian Diet, Detox Diet and Vegan Diet -- with nutritional modifications to specifically address the root causes of Type 2 diabetes, the cell damage caused by the diabetes and the drugs, the buildup of excess toxins, and the body's repair process.
So, why a vegetable plant-based breakfast?
This type of breakfast provides a more sustained level of energy and key nutrients that diabetics (and non-diabetics) are missing when they consume the traditional grain-based breakfast in the morning.
Some of those key nutrients (within the 5 key super foods) include Omega-3 EFAs, monounsaturated fat, carotenoids, zinc, chlorophyll, magnesium, potassium, chromium, Vitamin E, Vitamin C, fiber, and water.
These critical, powerful nutrients are found in vegetables, super foods, healing foods, raw juices, antioxidant-rich foods, detox foods, garlic, and other (organic) herbs & spices.
In addition, by avoiding the grain-based breakfast and other "dead" foods, diabetics and non-diabetics will not experience the mid-morning “crash” or craving for processed food/beverages.
Over time, this type of "super" meal will support blood glucose stabilization, cell repair and the regulation of the body's production and utilization of insulin. And, all of this sets the stage for being able to reverse your diabetes.
And, it all starts with eating a superior breakfast to set the tone for the rest of the day and enable your body to fight your diabetes.
Some diabetics skip breakfast, because they're afraid of getting high blood sugar readings or they think it will help them to lose weight.
But, don't skip breakfast! Skipping breakfast fuels your diabetes just as much as eating the wrong foods for breakfast.
Note: As mentioned previously, if you plan to follow a vegan diet, you can still use our nutritional model. Just replace the animal protein with plant protein and add a little more healthy fats to offset the carbs from the plant protein.
Reverse Diabetes with Diet: Steps 3 to 5
STEP 3: Begin exercising now that you're eating right. But start slowly -- if possible start by walking or moving other parts of your body to expend some physical energy for at least 20-30 minutes a day before you go to work, during lunch, or after dinner. [Ref: Chapters 10, 14]
STEP 4: Perform blood glucose testing to verify that my Super Meal Breakfast and Dinner nutritional protocols (diet for diabetics) are working for you. [Ref: Chapters 11, 14]
Note: Once you notice your blood glucose level coming down, you now know that my program works.
STEP 5a: At this point, if you want to go beyond lowering your blood sugar and build momentum from what you've started, you should go ahead and order my Death to Diabetes book (or expanded ebook) -- so that you can implement the details of the first 3 steps and the remaining 7 steps of my program.
This will eventually enable you to safely detox, wean off the diabetic drugs, and determine the best supplements to take.
Otherwise, you will remain diabetic, be on diabetic drugs for the rest of your life, and have to face one or more major diabetic complications.
Please Note: The information in the free ebook is not meant to be comprehensive. It is meant to give you enough information to test the first part of the program (to begin lowering your blood sugar). But, you need the rest of the program (7 steps, 6 stages) to stabilize your blood sugar to keep it in the normal range and eventually reverse your diabetes.
Knowledge is power! Acquire it and use to improve your diabetes and overall health. [Chapters 4, 14, 15]
When it comes to fighting a disease like diabetes, knowledge is power -- but only if you have the right knowledge about diabetes and nutrition.
Doing your own research is an excellent way to acquire knowledge, but don't overdo the research. At some point, you'll need to take some action before your diabetes worsens.
And, don't forget to read some of the myths about diabetes. Many of these myths have made it difficult for diabetics to separate fact from fiction.
By now, you have discovered that this diabetes wellness program works. And, the book will help to provide more detailed information about meal planning, the key super foods, how to exercise, blood glucose testing/analysis, detox, how to wean off the drugs, diabetes management, etc.
If you want to get aggressive with reversing your diabetes, then, consider getting my 3-in-1 DTD Cookbook and/or my Power of Juicing book. These books work hand-in-hand with the main book to help accelerate your body's cell repair processes and reverse your diabetes.
STEP 5b: Develop your wellness plan. [Ref: Chapters 4, 14-16]
If you need guidance or help getting started with my program, contact our Diabetes Wellness Center (1-800-813-1927) and talk with an ex-diabetic who has actually been where you are! Learn how to re-program your body and your mind so that you can improve your health dramatically within 30 days!
Change is difficult, but we can help you overcome the 4 major barriers and adopt The 7 Habits of a Healthy Lifestyle.
Do you know the 4 major barriers? If not, how do you expect to beat this disease?
Do you know the 7 habits of a healthy lifestyle? If not, how do you expect to live a healthy life?
Are you concerned about the cost of the book or the ebook? Well, it's costing you a lot more to remain diabetic!
And, if you remain diabetic, that cost is only going to increase over time; plus, here are some of the diabetic complications that you will have to look forward to ...
But, if you follow my program, you can prevent this from happening to you.
Reverse Diabetes with Diet: Steps 6 to10
STEP 6: Perform cleansing/detox to remove the accumulated toxins and help the liver, kidneys, colon, and lymphatic system to function better; and, accelerate the body's repair process. [Ref: Chapters 9, 14]
STEPs 7-10: Address the following for nutritional supplementation, exercise, doctor visits, drug weaning, medications, emotional support, spirituality, and diabetic complications. [Ref: Chapters 8, 10-13, 15]
Most people with diabetes need some form of nutritional supplementation, but, it's important that the supplements are food-based and not synthetic.
Visit your doctor on a regular basis for blood tests and physical exams. And, don't forget to get a copy of your blood test results.
Use the program to safely wean off the insulin or other diabetic drugs.
Having to deal with diabetes and all the changes can be overwhelming. But, there are many ways to dark emotions and cope with all the changes and the stress, including emotional support, stress reduction, spirituality, knowledge acquisition, and coaching/ counseling.
"You don't have to get it perfect, you just have to get it going. Babies don't walk the first time they try, but eventually they get it right." Jack Canfield
Learn how to handle stress to prevent yourself from making bad choices such as eating a big bowl of ice cream after breaking up with your partner or after having a rough day at work.
Use various copy mechanisms and strategies (e.g. meditation, prayer, hobby, etc.) to fight stress and certain negative emotions that are keeping you from living a better life, e.g. fear, anger, apathy, depression, anxiety, etc.
Find a local or online diabetes support group for emotional support. If you can't find a group, talk to some other diabetics in your community and start your own support group.
And, don't underestimate the importance of spirituality, God and your inner spirit! Use your spirituality by tapping into that Power to help change the negative talk-track in your head and inhibit the influences of the negative people around you. This will help to reduce the stress in your life and prevent depression.
Because of all the demands of managing diabetes and because high blood glucose levels can reduce your serotonin levels, this can possibly lead to a state of depression.
The good news is that many cases of depression can be treated with superior nutrition, spirituality, and tips on reducing the stress in your life.
Use one or more of the tips on our Emotional Support web page to help reduce the stress in your life and improve your health emotionally.
If you are a person of faith, read our Spirituality web page to understand how God plays a role in your health.
Make the necessary dietary and lifestyle changes to help address any diabetic complications that you may have, e.g. high blood pressure, high cholesterol, retinopathy, nephropathy, neuropathy, heart disease, etc. [Ref: Chapters 14, 15]
Note: There are 4 major reasons why we resist change: no time, laziness, fear, denial. Don't let these "excuses" stop you!
Note: If you are a health coach, dieititan,wellness consultant, diabetes educator, health advocate, or other healthcare professional, and you want to be an expert in diabetes care, then, go "beyond the book" and get the Health Coaching or Train-the-Trainer Training Program. It will increase your knowledge and expertise; and, allow you to help your clients while growing your business.
Reverse Diabetes with Diet: Death to Diabetes® 6-Stage & 10-Step Wellness Program
This program is a science-based and plant-based program that provides a nutrient-dense nutritional program for diabetics and goes beyond just controlling your blood sugar.
This program (which is explained in the Death to Diabetes book) addresses the root causes that fuel your diabetes and cause the damage to your cells, blood vessels, and organs, namely: cellular inflammation, insulin resistance, glycation, excess oxidation, toxicity, and biochemical/ hormonal imbalances.
As a result, the program helps your body to repair the damage, causing your blood glucose to return to the normal range and giving you the opportunity to reverse and defeat your diabetes.
This program uses a multi-faceted approach (multiple modalities) to attack your diabetes on multiple fronts, with super foods, targeted meal planning, detox, superior supplementation, the right type of exercise, emotional support from our staff, spirituality, testing, data analysis, the power of real knowledge, etc.
This program also leverages your blood glucose testing to verify to you that your health is actually improving. With this verification, you will be more motivated to continue with the program because of the results you're experiencing.
Start your journey to wellness today!
Super Meal Plate Model (Template)
Super Meal Plate Example
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