Three years ago, I was 51 years old, 127kg and getting a medical for additional life insurance(rejected) as I had high blood sugar. Type 2 was diagnosed. 
Now I am 54 years old, 85kg, normal blood sugars and carb response, 5.6 morning wake up test, 6.6 two hours after oatmeal breakfast test. 5.6 most of the time during the day.
How did I do it?........I made a decision not to be a victim of my own stupidity.
I'll briefly detail my zero medication solution here. Any body needing more detail can request it.
Moderate exercise limited to walking(more than two miles briskly) daily.
Stopped alcohol completely(for life)
Diet completely overhauled(as follows).
The main ideas are as follows…
A. Control calorie intake.
Balance the intake over the complete day but biased towards the morning.
B. Cut down on fat intake, butter, full fat milks and cheeses.
C. Take carbohydrates such as rice, oatmeal and breads(whole grain) in the morning for breakfast perhaps a little at lunch but avoid them in the evening. If you like potato, use the smaller baby variety or use sweet potato for a better blood sugar control.
D. Take proteins at lunch and in the evening. Tofu is a good healthy protein for veg eaters and imaginative preparation can yield many different dishes to keep the variety. Fish and chicken is good for non veg eaters but steam or grill it, not fry.
E. Try not to mix carbohydrates and protein as this contributes to weight gain(so they say).
So
Carbs and veg/fruit in the morning.
Protein and veg/fruit in the evening.
F. Eat as much green and low carbohydrate vegetable as you want. Have some prepared raw veg available to munch on when you feel peckish(carrots, celery, cucumber etc..).
G. Take a god selection of fruit during the day, but avoid sugar rich fruits such as melons and limit yourself to one banana max. Any fruit with a stone such as plums and peaches are good. Kiwi is a good treat.
H. Do not completely avoid fats as you still need the good fats in your diet. Small quantities of sunflower, olive, rapeseed are OK, especially in salad dressings with a squeeze of lemon or vinegar. Sesame oil is particularly good for you and goes well in a salad dressing.
I. Avoid any food that is factory processed that might contain unknown quantities of high fructose corn syrup as this turns straight to fat, as does highly processed carbohydrate rich ingredients such as flours. Factory processed foods also contain large amounts of salt and fats.
J. Avoid alcohol, as the maltose in drinks such as beer will turn straight to fat. Alcohol also artificially lowers blood sugar and confuses the sugar control mechanisms which could aid the onset of diabetes.
K. Do use spices as many of these contain compounds that are beneficial. These include cinnamon and turmeric.
L. Have a daily intake of other flavoursome ingredients such as chilly and if your culture allows, garlic and onion. Nuts in moderation are also good.
M. Where possible, don't fry your foods, instead try steaming and blanching in boiling water. Flavour can be added with your spices and maybe a dash of sesame oil. If you do need to fry, use a maximum of a table spoon of a healthy oil.
If you keep calorie intake to about 600-1000/day for a few weeks, you will find fat build-up in your pancreas and liver will reduce and if you are type ll diabetic or at risk then your body may begin to normalise it's treatment of sugars. It worked for me.
After a maybe three months, you can start to raise your calorie intake, but keep it to about 1200-1500/day until you reach your ideal weight, then relax a little further.
One word of warning. It is important to continue to think about what you eat, avoid fatty, fried and calorific foods and snacks, and still no beer or other alcohols.
I kept this regime up for about 18 months and lost more than 40 kg. After three years, it is still not coming back. My weight fluctuates about one or two kilos depending on which country I visit, but I correct any bad eating I have done as soon as I can.
Do not over exercise when on the very low calorie part of the diet as you probably will not have the resources to power yourself. When you start to raise you calories, do moderate exersise such as long walks(2 or three hours).
Drink water and tea, occasionally coffees. No sugar or milk. Green teas are best.
You may treat yourself occasionally. I am told that dark chocolate in small quantities can actually assist in weight loss.
I am not medically trained so I cannot say that this will work or even be healthy for you, but it did work for me.
All I can say is ENJOY :thumbup:
Now I am 54 years old, 85kg, normal blood sugars and carb response, 5.6 morning wake up test, 6.6 two hours after oatmeal breakfast test. 5.6 most of the time during the day.
How did I do it?........I made a decision not to be a victim of my own stupidity.
I'll briefly detail my zero medication solution here. Any body needing more detail can request it.
Moderate exercise limited to walking(more than two miles briskly) daily.
Stopped alcohol completely(for life)
Diet completely overhauled(as follows).
The main ideas are as follows…
A. Control calorie intake.
Balance the intake over the complete day but biased towards the morning.
B. Cut down on fat intake, butter, full fat milks and cheeses.
C. Take carbohydrates such as rice, oatmeal and breads(whole grain) in the morning for breakfast perhaps a little at lunch but avoid them in the evening. If you like potato, use the smaller baby variety or use sweet potato for a better blood sugar control.
D. Take proteins at lunch and in the evening. Tofu is a good healthy protein for veg eaters and imaginative preparation can yield many different dishes to keep the variety. Fish and chicken is good for non veg eaters but steam or grill it, not fry.
E. Try not to mix carbohydrates and protein as this contributes to weight gain(so they say).
So
Carbs and veg/fruit in the morning.
Protein and veg/fruit in the evening.
F. Eat as much green and low carbohydrate vegetable as you want. Have some prepared raw veg available to munch on when you feel peckish(carrots, celery, cucumber etc..).
G. Take a god selection of fruit during the day, but avoid sugar rich fruits such as melons and limit yourself to one banana max. Any fruit with a stone such as plums and peaches are good. Kiwi is a good treat.
H. Do not completely avoid fats as you still need the good fats in your diet. Small quantities of sunflower, olive, rapeseed are OK, especially in salad dressings with a squeeze of lemon or vinegar. Sesame oil is particularly good for you and goes well in a salad dressing.
I. Avoid any food that is factory processed that might contain unknown quantities of high fructose corn syrup as this turns straight to fat, as does highly processed carbohydrate rich ingredients such as flours. Factory processed foods also contain large amounts of salt and fats.
J. Avoid alcohol, as the maltose in drinks such as beer will turn straight to fat. Alcohol also artificially lowers blood sugar and confuses the sugar control mechanisms which could aid the onset of diabetes.
K. Do use spices as many of these contain compounds that are beneficial. These include cinnamon and turmeric.
L. Have a daily intake of other flavoursome ingredients such as chilly and if your culture allows, garlic and onion. Nuts in moderation are also good.
M. Where possible, don't fry your foods, instead try steaming and blanching in boiling water. Flavour can be added with your spices and maybe a dash of sesame oil. If you do need to fry, use a maximum of a table spoon of a healthy oil.
If you keep calorie intake to about 600-1000/day for a few weeks, you will find fat build-up in your pancreas and liver will reduce and if you are type ll diabetic or at risk then your body may begin to normalise it's treatment of sugars. It worked for me.
After a maybe three months, you can start to raise your calorie intake, but keep it to about 1200-1500/day until you reach your ideal weight, then relax a little further.
One word of warning. It is important to continue to think about what you eat, avoid fatty, fried and calorific foods and snacks, and still no beer or other alcohols.
I kept this regime up for about 18 months and lost more than 40 kg. After three years, it is still not coming back. My weight fluctuates about one or two kilos depending on which country I visit, but I correct any bad eating I have done as soon as I can.
Do not over exercise when on the very low calorie part of the diet as you probably will not have the resources to power yourself. When you start to raise you calories, do moderate exersise such as long walks(2 or three hours).
Drink water and tea, occasionally coffees. No sugar or milk. Green teas are best.
You may treat yourself occasionally. I am told that dark chocolate in small quantities can actually assist in weight loss.
I am not medically trained so I cannot say that this will work or even be healthy for you, but it did work for me.
All I can say is ENJOY :thumbup:
