question: I am struggling to control my type 2 diabetes. What is the best nutritional approach to lose blood sugar and weight? Every time I go on a “diet” I end up gaining 5 pounds and feeling miserable! — Jeri Y., Akron, Ohio
answer: Losing weight and keeping it off can be tough, but shedding excess pounds is a smart way to control type 2 diabetes. A BMJ study found that if overweight or obese people with type 2 diabetes lost 16% of their body weight, their diabetes actually went into remission and they were most protected from the health consequences of diabetes.
So what is an effective nutrition plan that will significantly improve your blood sugar levels and help you lose weight? A newer form of intermittent fasting is called the 5:2 Meal Replacement (5:2MR) diet.
In a study published in JAMA Network Open, researchers compared the benefits of taking metformin or empagliflozin (Jardiance) for 16 weeks with the 5:2MR eating plan, which involves two non-consecutive fasting days, consuming a 500-calorie meal replacement per day, eating regular meals for breakfast and lunch, and consuming a meal replacement for dinner five days a week.
They found that 80% of participants in the 5:2MR group achieved HbA1c levels of 6.5% or less. Only 60% of those taking metformin and 55% of those taking empagliflozin reached this health benchmark. Additionally, the intermittent fasting group lost approximately 21 pounds, while the other groups lost between 9 and 12 pounds.
But how do you sustain the health benefits in the long term? There are many ways: build a community of supporters and friends, find a purpose that inspires you (it helps you stay healthy), find an exercise buddy to help you reach 10,000 steps a day (or equivalent), start cooking with family and friends, develop good sleep habits, manage stress with meditation and laughter, and more. Check out our blog on how to develop life-changing behaviors to learn more. Source And sign up Longevity Playbook Free newsletter.
* * *
Dr. Mike Roizen Click here for detailsDr. Mehmet Oz said, Click here for detailsthe world’s leading online health store. Roizen and Oz are Chief Wellness Officer Emeritus at Cleveland Clinic and Professor Emeritus at Columbia University, respectively.
(c)2024 Michael Roizen, MD
Distributor: King Features Syndicate, Inc.
