Roughly 8% of the US population has Diabetes and between 90-95% of these have "Type 2." This simply means the cells in your body go haywire with in the presence of insulin.
The first thing to really know is that this is an extremely serious situation and that you are essentially dying in slow motion. Progression of this disease will eventually shut down most of your important organs and you will die a fairly painful and slow death and experience very poor quality of the remainder of your life. This is simply the reality of the situation. But you can take immediate, massive action to change course in a hurry.
There is good news in all of this for many people. Disease in general is complex, but with something like Type 2 Diabetes you can make changes quickly that will result in improvement to your "clinical picture." Often, simply losing between 5 and 10 pounds will start to improve things.
At PEERtrainer, we see that people can make much bigger changes in their life than they ever thought possible. So expand your mind as much as you can and know that you can make dramatic changes in your health no matter what you currently think. It is rarely too late. But start this process one small step at a time to make it easy for yourself.
Getting in the best mindset you possibly can and developing the belief that change is possible is critical to change. It may be that you are surrounded by negativity with your friends and family. In fact, the odds of the people around you on a daily basis who negatively effect your decision making process are really high. Start thinking about that. Your doctor might even have some "limiting beliefs" about treatment and even reversal of this disease. You should have people around you who really encourage you and give you hope.
The following is a three step process for you to really get this situation under control. This is what we do at PEERtrainer- we help people make massive change, one step at a time, and we base this all in the reality of how people really live.
Step 1: Glycemic Control and Portion Control
The first step is obviously get the blood sugar under control. This is what your doctor just told you and we'd be very curious to hear the specific things you were told. Leave them in the comments in the bottom of this blog post, we really want to hear them. The ultimate treatment (and potential cure) of Type 2 Diabetes is a diet very high in plant based foods, especially greens.
However, first things first. You need to get your portions under control and do so in a way that brings your glucose levels inline. You might want to consider a meal delivery service like NutriSystem for the first few months. NutriSystem programs for diabetics like NutriSystem D are clinically proven to help get things under control for you.
The reason this might be a good idea is that for most people dieting is hard. NutriSystem makes it easy, and basically costs nothing for most people. You already spend money for food, more than you probably think. You simply shift the cost to this program. They also do a fairly good job of giving you support and also showing you how to start adding more plant-based foods into your diet.
It may be that you can adopt a healthy diet on your own instantly, but be open to making it easy on yourself and finding ways of boosting your odds of success.
Step 2: Get Massive Motivation and Support
You can make incredible changes in your lifestyle. But as we said earlier, the odds of your immediate friends and family being a negative influence in your life is pretty high. So you are going to need to look outside your immediate circle for daily influence and ideas. To plug PEERtrainer for a second, we have some incredible resources to support and motivate you. The single most effective free tool we have right now is the PEERtrainer Tip Of The Day Program. This will give you massive motivation and support via daily emails. Click on that link to learn a little more, but it is a really cool program.
There are a ton of other resources out there to help you, and just be open to new ideas as much as you can. One of the things we really focus on is helping build your level of belief that massive positive change is possible.
Step 3: Begin The Path To Nutritional Excellence
We firmly believe that people need to make the first steps towards weight loss as easy and doable as possible. That is why we view things like the NutriSystem Diet to be a very realistic first step. But down the road you are going to need to read Eat To Live Or Eat For Health and learn about the work of Dr. Joel Fuhrman. We go out of our way to credit Dr. Fuhrman with pioneering the field of "nutritional excellence." He is influencing the entire diet industry and has been instrumental in the development of Weight Watchers new Momentum Program and was a core influence of Dr. Ian Smith's Fat Smash Diet.
This three step process that we outlined will help you with both the short term and long term aspects of getting your Type 2 Diabetes in control. If you do start to adopt the high nutrient diet over time that Dr. Fuhrman recommends- only 10% animal protein, high amounts of greens and salads each day- make sure to see your doctor and make sure any medications you are taking are at the right levels.
No matter what you do, make sure to check out the PEERtrainer Tip Of The Day page. You also might want to join PEERtrainer and start logging your food and exercise each day to make sure your portions are really under control and you get support. And if you feel like you need some help getting started, don't be afraid to get some help with a company like NutriSystem:
NutriSystem is launching a new product line calledNutriSystem D designed to serve Type 2 diabetics and people in the metabolic syndrome risk range. We are looking forward to hearing more about the program details from the company. This product line builds upon a very successful track record serving the needs of people with different forms of diabetes and metabolic syndrome.
While these programs for diabetics are far from the ideal diet, they represent a very doable, effective and inexpensive way to get your eating under control and to the point where you can begin to realistically make the series of long term changes in your eating habits that you will need to.
If you have Type 2 diabetes or are in the "metabolic syndrome range" it is critically important that you begin to take a series of steps to get your "numbers" to where you need them to be. It is important to know that weight loss is possible with the right steps. And from a cost perspective, if you are a Type 2 diabetic and use NutriSystems products along side other key programs- these will pay for themselves massively if you follow through.
This blog post will outline a series of steps you can take that is likely to lead to some results for you. Before we begin, this is what we have from the company so far:
"With NutriSystem D, losing weight and controlling diabetes is easier than people think! Featuring over 150 restaurant-quality meals, NutriSystem D is a low-Glycemic Index program full of good carbs and fiber to keep customers feeling fuller longer."
We agree with their message that losing weight is easier than people think. In terms of NutriSystem, the primary value we see is that it helps people get started losing weight and for people who have been unsuccessful losing weight the effects can be dramatic. Just yesterday we were speaking with a new business partner who mentioned that he lost 75 pounds on NutriSystem years ago.
But he realized his issues were really stress eating and he gained the weight back and is now on the PEERtrainer mindset coaching program. But the key point here is that if you need to get started losing weight, NutriSystem will help you get started, and you may experience some fantastic results. If you are in a position where you need to drop a good chunk of weight and you think a meal delivery program is right for you, definitely explore their offerings.
The key however is what do you do long term? It is our observation that people need to over time transition from the glycemic index to the micronutrient index. Basically the glycemic index helps to indentify good carbs, which helps control glucose levels. The "micronutrient index" in our view represents as close to an ideal diet that there is.
But it is usually a difficult process to have your diet be largely plant-based with high daily levels of vegetables especially. This is where NutriSystem comes in as a helpful step one. PEERtrainer also offers a free daily email coaching program, which you should sign up for when you order NutriSystem. (Click link to order NutriSystem D via their website- you can ask questions from a live person via online chat.)
It willl help to "condition" you over time to make some better decisions and change some of your assumptions. It can be very effective.
What Do I Do Once I Have Lost Weight With NutriSystem?
This is really the key question. We see over and over people who have great success losing weight. But everyone is different, and the stats show that long term weight loss is difficult. NutriSystem has started to do a good job at some of the long term things you need to keep the weight off- mindset changes and peer support. They clearly get it. Something you might want to consider down the road is the PEERtrainer "Point Of No Return Program" which is a 12 week intensive program that goes through all your though processes step by step and helps to refocus your decision making process.
How Long Will It Take Me To Lose Weight With NutriSystem D?
Everyone is different of course, but the keys in terms of what we observe are 1) your ability to stick with their program and 2) your success at adding high levels of green vegetables on a daily basis. Foods like spinach especially are extremely high in needed nutrients, and one should aim for a pound of spinach a day if you can. Talk to your doctor about what fruits and veggies are ok, but the basic deal is that portion control plus high levels of nutrient dense greens is the combo that will help you get things under control quickly.
Depending on your particular disease state, we highly recommend getting a copy of Dr Joel Fuhrman's Eat For Health. I know we have thrown a lot at you in this blog post, but you are going to really need a variety of proven tools to get your weight under control. Know that Type 2 Diabetes can be reversed if you follow the steps outlined. Specifically, adopting a diet very high in plant based foods is the path to this.
But this can be a hard process, which is why the "portion control done for you" approach of NutriSystem is such a great starting point. It will give you the early wins that will help build your success muscle. Over time you will just keep focusing on small wins, week after week. And you have to give yourself time and understand that the most important thing is that you cannot fail. Once you know where you need to go (high plant based diet) as long as you keep making steps in that direction you are succeeding.