Reverse Diabetes Diet Plan
Meal planning and eating the right foods can be difficult, frustrating, complicated, time-consuming, and ineffective when trying to control your blood sugar and reverse your diabetes.
However, if you follow the right nutritional program, meal planning and eating the right foods is not difficult, frustrating, complicated or time-consuming.
And, more importantly, if you follow the right nutritional program, meal planning and eating the right foodswill help to reverse your Type 2 diabetes naturally.
If you're spending a lot of time trying to figure out what to eat and what to eat, then, you need some type of easy-to-use guideline that makes it easy to design and prepare diabetic-friendly meals.
The author, who admits he can't cook :-), realized that once his mother and daughter went back home, he would need an easy way to design and plan his meals. Otherwise, he knew that he would eventually return to his bad eating habits.
Author's Sidebar: Being an engineer, I decided to create an Excel spreadsheet that would include all of the nutritional information about hundreds of various foods, especially the ones that I would be eating plus some of my "comfort" foods. :-)
The nutritional information included calories, grams, macronutrient content (grams of carbs, protein, fat, fiber), micronutrient content (vitamins, minerals), and other phytonutrient content -- all designed to help reverse diabetes with diet.
I also built into the spreadsheet my own macronutrient calculator so that I could evaluate the amount and percentages of calories that I was consuming with each meal and snack. I also built a micronutrient calculator so that I could analyze the amounts and percentages of various vitamins and minerals that I was getting with each meal to prevent a nutritional deficiency.
Having my own nutritional spreadsheet made it very easy for me to design and plan my meals. It also made it very easy to make changes based on my blood glucose readings.
It worked so well, I decided to demonstrate it to a group of diabetics at a support group meeting. I was so excited! I thought that I had come up with the perfect answer for meal planning and blood glucose testing analysis. In fact, I had planned to submit at least two patents for my tools.
When I demonstrated my meal planning tool and nutritional database and how easy it made meal planning, I looked around the room waiting for the applause and smiles form the support group members. But, all I got was crickets. When I looked up from my laptop, I noticed that most of the group had a glazed look on their face -- except for two people who had fallen asleep!
Then, one of the group members said: "Do I need to have one of those computer thingamajings?" Another member said: "DeWayne, can't you just tell us what to eat and what not to eat instead of us having to figure it out?"
Then, I realized something that should have been obvious -- I had developed a tool but did not take into account that a lot of people didn't have a computer! (Remember: This was 2003-2004 when there were no iPhones, smartphones or even social media).
Needless to say, I was disappointed. This was the classic example of an engineer designing something that only other engineers could appreciate.
After my tool demonstration, this lead to a very good discussion from the group members about meal planning and their own frustrations. Here were some of their questions, concerns and complaints:
- Why do I have to count calories and carbs?
- How do I figure out how many carbs to eat if my blood sugar is too high or too low?
- How do I modify my medication dosage based on the number of carbs and calories?
- Which foods should I just avoid completely?
- What are the best foods to eat?
- What about the glycemic index? it's confusing to use plus it doesn't work all the time.
- Why is figuring what to eat so hard?
- Why can't you give us a list of foods to eat and not eat?
That was a few of the many questions that were discussed during the meeting. In fact, meal planning was discussed at the next meeting as well.
In the meantime, I had gotten off disability and returned to work. After a couple weeks, it was taking me too much time to keep using and updating my spreadsheet. Plus, the spreadsheet was getting too large and becoming more difficult to use because it would crash both my computers at home and at work, plus my laptop.
So, I decided that I needed to figure out a way to design something that would address many of the questions and concerns raised by the support group members about meal planning that would still reverse diabetes with diet.
Because I had all of this nutritional information in one place (in my spreadsheet), I began to notice some interesting patterns and characteristics about many of my meals. I also noticed a big difference in my blood glucose readings for certain meals.
Based on the complaints from the group members, I came up with a set of criteria or "customer requirements" that would satisfy their needs. These criteria included making meal planning:
- Easy to do
- Require less counting
- Help to lower blood sugar
- Help to address other problems like inflammation and oxidation
- Not require the use of a computer :-)
Based on my understanding of nutritional science, I added some additional criteria that these healthy foods should address:
- Provide an array of vitamins, minerals, micronutrients, antioxidants, enzymes and phytonutrients
- Address other problems such as inflammation and oxidation
- Address problems such as cholesterol, bowel irregularity, toxicity
All of this led me to develop two lists or categories of foods:
- A list of ("live") foods that most diabetics should eat
- A list of ("dead") foods that most diabetics should avoid
Using the two lists as a guide, I designed a (super) meal plate model (diagram) that showed what a diabetic's meal plate should look like, based on the food lists and the calorie/gram percentages/amounts for carbs, proteins and fats.
At the time, I didn't realize that I had created a pictorial representation of my Reverse Diabetes withDiet!
When I presented this diagram at a future support group meeting, the place went nuts! Some of their comments included:
- Wow, DeWayne this is great -- so simple!
- Why hasn't someone does this before now?
- You should put this in a book!
- If you put this in a book, I'll buy your book!
I had brought copies of the food list and the super meal plate diagram (see below), but, I ran out of copies, so I agreed to return the following month with more copies.
The 5 "Live" Super Foods | Reverse Type 2 Diabetes Diet Plan
If you want to imagine your life without diabetes, it all starts here -- with eating the 5 "live" superfoods.
Here is the first diagram that I created to show diabetics and others who attended my talks and lectures what are the key "super" foods to eat as part of my Reverse Diabetes withDiet, especially if they wanted to reverse their diabetes naturally:
These 5 "live" super foods consisted of:
- "Super" Carbs, e.g. vegetables, some fruits
- "Super" Proteins, e.g. fatty fish, nuts/seeds, beans, grass-fed meat
- "Super" Fats, e.g. extra virgin olive oil, extra virgin coconut oil
- "Super" Liquids, e.g. filtered/distilled water, raw juice, nut milk
These 5 foods contain the key nutrients that diabetics need in order to control their blood sugar and reverse their diabetes.
For more details about these 5 foods, refer to the 5 Super Foods web page.
The 5 "Dead" Foods of the Reverse Type 2 Diabetes Diet Plan
Here is the second diagram that I created to show diabetics and others who attended my talks and lectures what are the key foods to avoid, especially if they wanted to reverse their diabetes and get off the meds:
These 5 foods contain harmful chemicals and toxins that help to trigger diseases like Type 2 diabetes, heart disease and cancer. In addition, these 5 foods lack the key nutrients that diabetics need in order to control their blood sugar and reverse their diabetes.
For more details about these 5 foods, refer to the 5 Dead Foods web page.
The Plate Method: Reverse Diabetes Diet Plan and Super Meal Plate
Meal planning should not be difficult, frustrating, boring or time-consuming. And, meal planning should definitely help to reverse diabetes with diet!
If you're spending a lot of time trying to figure out what to eat and what not to eat, then, you need some type of easy-to-use guideline that makes it easy to design and prepare diabetic-friendly meals.
So, as part of my Reverse Diabetes Diet Plan, I designed what I called the "Reverse Diabetes Plan with Superior Nutritional Meal Plate" or "Super Meal Plate" for short.
This nutritional program is not a one-size-fits-all program -- it is customized based on your blood glucose readings and how you respond specifically to various foods. This program is modifiable in order to support your specific health needs.
FYI: Several years later, the U.S. Dept. of Agriculture, nutritional organizations and other government agencies replaced the Food Pyramid with the Plate Method (around 2011).
As depicted in the following diagram, my Reverse Diabetes Super Meal Plate consisted of the 3 major macronutrients that I called Super Carbs, Super Proteins, and Super Fats. Later, I added a new "macronutrient" that I called "Super Liquids".
Author Sidebar: As part of my Reverse Diabetes Diet Plan, I developed this diagram to help diabetics who were frustrated with calorie counting and carb counting; and, to show them how to design their meals and develop diabetic recipes without having to count carbs and calories. They loved the diagram! As a result, this diagram became one of my most popular displays at various talks, lectures, health fairs and other community events. People seemed to love the simplicity of my super meal plate design.
DTD Super Meal Plate Diagram | Reverse Diabetes Diet Plan
Transitioning From High Carb to Lower Carb
As depicted in the following diagram, the Death to Diabetes Nutritional Program requires that you transition from what you're currently eating, which is usually the conventional high-carb, low fat diet.
The high carb, low fat diet is the diet that is primarily responsible for today's diabetes and obesity epidemics.
The 3 Levels of the DTD Diet
The Death to Diabetes (DTD) Diet has 3 levels, based on the amount and quality of carbs that you consume:
- Level 1: 30% to 40% Carbs (base level of program)
- Level 2: 20% to 30% Carbs
- Level 3: 10% to 20% Carbs
Based on these percentages, the base level of the DTD Diet (Level 1) is at the higher end of a LCHF Diet. And, the highest level of the DTD Diet (Level 3) is at the lower end of an LCHF Diet or Keto Diet.
However, we did not label the DTD Diet as an LCHF Diet because the DTD Diet is a lot more than your typical LCHF Diet!
Consequently, you can lower the carb and protein percentages and increase the fat percentage in the DTD Diet to transform it to Level 2, which is an LCHF Diet -- as depicted in the following diagram.
These percentages make it easier for your body to transition from the conventional high carb eating habits that most people follow to a modest low-carb high fat profile of eating less carbs, less protein and more healthy fats.
Then, you will adjust these percentages based on your blood glucose readings and other factors. If necessary, gradually lower your carb and protein percentages and increase your fats to further reduce your body's production of insulin.
Modify your diet's macronutrient percentages to align with a low-carb, high fat diet of more green vegetables, raw green juices and a lot more healthy fats, e.g. 10 to 25% plant-based carbs, 60 to 80% healthy fats, 10 to 20% lean proteins.
Note 1: The Meal Plate shows that at least 50% of your plate is filled with green, leafy vegetables, but, that is not equal to 50% of your maconutrients! Since leafy greens are a lot less dense that proteins and fats, the carb percentage will be a lot lower.
Note 2: These macronutrient percentages are averages that should only be used as a guideline! Make the necessary modifications, based on your blood glucose readings and other factors.
As depicted in the following diagram, some of our clients transitioned to an LCHF-like diet, based on their blood glucose testing and other factors. But, they continued to follow the DTD Wellness Program because the LCHF diet does not address many of the diabetes-related health issues and complications.
FYI: The flexibility of the DTD Program allows you to transition to other dietary protocols, based on your blood glucose testing and health needs.
And, if necessary, although we don't recommend it except for extreme cases where a person is severely obese and needs to lose a lot of weight or needs to lose the weight a lot faster, you can also transition to Level 3 of the DTD Diet, which is more of a Keto Diet -- as depicted in the following diagram.
However, we strongly recommend that this is done under proper medical supervision. In addition, you must increase your blood glucose testing as well as testing for ketones.
Please Note!: One of the biggest mistakes that people make is to transition immediately from a high carb diet to a low carb diet. Unfortunately, this creates a "boomerang" effect (unbalanced hormones & biochemicals) which leads to cravings, headaches, gastrointestinal distress, hypoglycemia and wild blood glucose swings.
Note 3: For information about our nutritional program for people with Type 1 diabetes, Type 1.5 diabetes (LADA), thyroid disorders, and other autoimmune diseases, refer to the Autoimmune Diseases and DTD AIP & Autoimmune Diseases Nutritional Program web pages.
Grocery Shopping List and Diabetic Food List Chart | Reverse Diabetes Diet Plan
Use the following grocery shopping list (from the Reverse Diabetes Diet page) along with the Super Meal Plate (above) to help make it easier for you to know what super carbs, proteins, fats, and liquids to buy in order to plan your meals and help to reverse your diabetes.
DTD Super Meal Plate for Breakfast | Reverse Diabetes Diet Plan
Here is an example of a "reverse diabetes with diet" breakfast that the author designed using his Super Meal Plate Model:
DTD Super Meal Plate for Lunch | Reverse Diabetes Diet Plan
Here is an example of a "reverse diabetes with diet" lunch that the author designed using his Super Meal Plate Model:
DTD Super Meal Plate for Dinner | Reverse Diabetes Diet Plan
Here is an example of a "reverse diabetes with diet" dinner that the author designed using his Super Meal Plate Model:
Author Sidebar: My 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 possibly reverse the effects of heart disease, Type 2 diabetes, and possibly some cancers.
As previously mentioned, my Super Meal Plate Model has many of the attributes of the Zone Diet, Mediterranean Diet, Paleo Diet, South Beach Diet, Raw Food Diet, Asian Diet, Detox Diet, Vegetarian Diet, Vegan Diet and Macrobiotic Diet.
Here are some examples of healthy meals that follow my Super Meal Plate Model to reverse Type 2 diabetes naturally.
DTD Reverse Diabetes Diet Plan & Meal Examples
This Super Meal Plate Model (diagram) and the pictures of meal examples became a big hit at my lectures along with support group meetings, health fairs and various community events.
I eventually had the Super Meal Plate diagram blown up onto a 3-ft by 2-ft foam board to make it easier to talk about and show people how to use it.
And, whenever I showed people the diagram, someone would always ask: "Do you plan to write a book"?
I would always come up with some excuse, so I made hundreds of copies of the diagram to handout at health fairs and other events. But, this just seemed to fuel more questions and requests for me to write a book and put all of this information in the book!
Well, as you know by now, I gave in and finally decided to write the book ...
Note: For more information about this Super Meal Plate, refer to the Reverse Diabetes withDiet web page.
Reverse Diabetes Diet and Super Meal Planning Tips
Here are some meal planning tips from the Reverse Diabetes with Diet that will make it easier to plan healthy and diabetic-friendly meals during the week and enable to reverse Type 2 diabetes naturally.
Use the Super Meal Plate Method (Model) to design your meals and develop your own diabetic recipes.
Use the Death to Diabetes Cookbook, which contains hundreds of healthy diabetic recipes.
Create a grocery shopping list, using the DTD super foods list.
Purchase mostly green, leafy vegetables (e.g. spinach, kale, celery, etc.) and avoid the starchy vegetables (e.g. potatoes, corn).
Check your refrigerator and pantry to see what's missing.
Try to avoid grocery stores on the weekends and in the evenings if you want to avoid the crowds.
Shop strategically, that is shop on days that work best for you. Consider your store’s schedule by asking the store manager when there are sales and when they receive fresh produce.
Get a freezer if you don't have one. A freezer makes it easier to buy in bulk and save money; or, buy when there are sales.
Get a cast iron skillet so that you don't have to use a lot of oil when cooking an omelet or stir-fry.
Get a good blender and/or juicer so that you can make smoothies and raw juices.
Next Steps: Reverse Diabetes Diet Plan
If you want a lot of balanced diabetic recipes for meals, snacks, appetizers and desserts, then, I recommend my Diabetes Cookbook.
If you want to get a jumpstart and reduce the toxic load in your cells, then, I recommend that you use my Cleanse and Detox ebook.
Disclaimer: This site does not provide medical advice, diagnosis or treatment.
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