“I need some advice on how to get things started. I know that I need to make changes to my diet, but I really don’t know how to start. I crave sugars so badly right now. I need to lower blood sugar levels but I am so exhausted from fatigue. I just don’t know where to start.”
So, you really want to get started on your pre/ type 2 diabetic diet plan. But, you seem to have so many bad food habits, you read conflicting information, and it all just seems overwhelming.
We understand.
Without a doubt, getting started can be tough, for anyone, let alone if you have type 2 diabetes or prediabetes.
But you can’t afford to stick your head in the sand and ignore your health condition. Type 2 diabetes can be life threatening if you don’t take good care of yourself and has some pretty darn serious complications you want to avoid – a very motivating factor!
And of course, if you have prediabetes, dodging that diagnosis is obviously in your favor!
So, how exactly do you get started, what should you focus on first, and how can you deal with those dreaded cravings?
That’s what we’re going to chat about now.
*21 Day Lower Blood Sugar Challenge™: Your challenge task is at the bottom of this page.
How Exactly Do You Get Started?
Sometimes being overwhelmed means you do nothing at all. Do you feel like that right now?
Here’s the thing: you don’t have to know everything to get started.
Read that again.
You don’t have to know everything to get started.
We’ve worked with lots of people over the years that have felt like they must do things exactly right or they’ll fail. But this simply isn’t the case.
When it comes to your diet and lifestyle it’s always a work in progress, always!
The most important thing is you just get started!
Don’t get stuck in that overwhelm of not knowing what to do. Just start doing something different, anything at all, and keep moving forward from there.
What we’re going to ask you to do over the next 21 days of this challenge is to just apply what we share. If you’re not part of the challenge, then challenge yourself to apply this information for 21 days and you will be amazed at the result!
Ignore everything else. Ignore what you think you know about nutrition. Just apply what we share.
The information we share is based on extensive dietary research. And we’re proud to say that what we share works.
TESTIMONIALS:
Margaret “At times my fasting levels were as high as 199 (11.1). After just 21 days my morning average is 121 to 140 (6.8 to 7.8) and my after-meal numbers are normal! I had never seen a number much below 120! It does work and I am very thankful for the advice & encouragement.”
Linda H “I’m so proud of myself for sticking with the challenge for 21 days. I’ve lost weight and changed eating habits. I lost over 11 pounds (4.9kg) in 21 days, lowered after-meal blood sugar from 151-160 (8.4-8.9) down to under 140 (7.8), and morning sugars from 121-140 (6.7-7.8) down to 101-120 (5.6-6.7). I look forward to keeping it up.”
As we send you info or you learn something new that we share, just go right ahead and put that into practice.
What To Focus On First
We won’t lie, you probably won’t like what we’re about to tell you.
But we’ll tell you anyway because what we’re about to tell you is the best and fastest route to lowering blood sugar, A1c, and improving your overall health.
Ready?
Cut out sugar, bread, potatoes, pasta, cereals, and rice.
Do you eat lots of those foods?
If you said yes, you’re not alone.
These are staple foods that we’ve all become accustomed to eating. BUT, they are not healthy foods for us to eat in the proportions we’ve been eating them.
And, if you have diabetes, these are the most problematic foods.
If you want to lower your blood sugar, A1c, and get better diabetes control, lowering your intake, and even cutting out those foods–sugar, bread, potatoes, pasta, cereals, and rice–is your number one focus.
We said you wouldn’t like hearing that. 😉
However, don’t panic!
There are plenty of options and alternatives. You just need to learn what they are. And you’re in the exact right place to do that.
TESTIMONIAL:
Cheryl A, VIP Member, says: “I learned that alternative foods are just as delicious as “normal” foods. I’ve lost 16 lbs (7.2kg) since I went low carb. I’m not as fearful about eating fat. My daily blood sugar readings are slowly going down. I have really learned a ton from this site. Thank you for all of your efforts.”
Focus On What You CAN Have
Okay, you might be freaking out right now but just hang on a sec.
You’re probably thinking about the toast you like to eat for breakfast, that favorite pasta dish you’re going to miss, and potatoes, oh my, you just love those several times a week — how on earth are you going to live without them…
Believe me, you can. Plenty of people have made the switch. And so can you!
So here’s a tip: thinking about the foods you can’t have is not going to help you here. There are LOTS of foods you CAN eat, so it’s very important to just think about those.
Focus on what you CAN have and make the most of it because what you can have is some of the healthiest, most nutrient dense foods that, if you don’t love already, you’ll learn to love.
Sure, it might take a little getting used to. But we can adapt and so can our taste buds!
And the best part is, by being adaptable, you’ll be lowering your blood sugar and A1c levels and enjoying a healthier, happier life.
Sugar/Carb Cravings
It’s an unfortunate fact that human beings are born with an innate liking for carbs, sugar and sweet things.
Sugar triggers pleasure centers in the brain, and our appetite and hunger signals, along with blood sugar regulation, are all tied up with different regulating hormones in the body – insulin, leptin, ghrelin and others.
When you have high blood sugar, you can also have fatigue, both of which make you feel hungrier and get cravings.
Then there’s things like emotional eating and our psychological triggers associated with eating sweet things. Think about why you turn to sweet things as a ‘pleasure’ food. Since we were kids we’ve always been offered treats as a reward, celebrated events with cakes and candy, and all those ‘feel good’ times have often included sweet treats.
That’s why our emotions are often so wrapped up with sweets – it’s deeply embedded!
The thing is, we can get a grasp on these cravings.
You know the foods we talked about giving the axe–sugar, bread, potatoes, pasta, cereals, and rice–these will make your cravings worse. Although we think carbs are satisfying our cravings, they’re really not. It just contributes to the repetitive cycle.
Once you cut them out, which you absolutely can do, you will notice it becomes much easier.
It’s also easier to manage sugar cravings when you have better blood sugar control. If you’re stuck on the blood sugar roller coaster ride, this also make cravings worse also.
And don’t worry, it doesn’t mean living without sweets – not at all. There are plenty of safe dessert substitutes that are just as delicious – we’ll be sharing some ideas and recipes during the challenge!
Practical Tips To Reduce Sugar & Carb Cravings
Okay that’s all very well but you need something that can help with the cravings, right now!
Understandable. So here goes…
While you lower and cut out sugar, bread, potatoes, pasta, cereals, and rice, you can also include the following to help:
- Cinnamon – cinnamon is a natural source of chromium, which helps stop sugar cravings. Cinnamon also happens to have it’s own natural sweet flavor. Try making sweet cinnamon tea, taking a cinnamon supplement, or sprinkling cinnamon on your food. You can even go as far as just eating a little cinnamon powder if you get a craving. Cinnamon also helps lower blood sugar levels, too.
- Chew more – eat more fiber-rich vegetables like green beans, celery, lettuce, just munch on things and chew more. We need to chew to get the right signals to the brain and it can take up to 20 minutes before the brain gets the ‘full’ signal.
- Drink water – dehydration can lead to more sugar and carb cravings so make sure you’re getting you daily dose of water – a minimum 1.5 liters per day. Fill up a water bottle and start drinking early in the day so you can get through your quota.
- Consume these all-you-can-eat veggies – anytime you crave, just keep munching veggies and your cravings will dissipate.
- Eat healthy fats – as you reduce carbs you’ll need to eat lots of vegetables and eat healthy fat sources too – avocado, olives, olive oil, nuts and seeds. These are very satisfying foods that help fight off sugar cravings. Grab a small handful of nuts or seeds but don’t just eat them ravenously all in one gulp. Slowly chew them to gain the best satisfaction.
Michelle says: “I learned that eating healthy isn’t painful, time consuming, drudgery. It can be fun AND taste good.Wish the doctor’s office would have shown YOUR way of doing it when I was first diagnosed. I probably would not have stuck my head in the sand so long! Glad I found you!”
YOUR TASK: 21 Day Lower Blood Sugar Challenge™
- Just get started – today. And keep taking steps forward every day. It is actually quite amazing how much progress you can make if you just keep moving forward each day.
- Cut out sugar, bread, potatoes, pasta, cereals, and rice – if you’ve been eating these foods as staples (and many of us do), this is a big task but will bring about dramatic results. NOTE: For those with very high blood sugar numbers (200+/ 11+) you may need to cut back over a few days to week, instead of cutting out all in one go. Why? Because you can feel shaky, dizzy, and nauseous. These are similar symptoms of hypoglycemia (low blood sugar). It’s likely that you don’t actually have hypoglycemia but because your levels have been high and you’ve been eating carbs, you can get similar symptoms when cutting them out – just be aware and monitor yourself.
- Focus on what you CAN have – the quickest way to feel deprived and limited is thinking about all those foods you can’t have. There are still plenty of foods you CAN have and they are equally delicious. Over the coming 21 days you will gather many delicious options and alternatives – we’ll be sharing lots ideas and recipes.
- Manage your sugar/ carb cravings – if you have to cut out sugar, bread, potatoes, pasta, cereals, and rice, you can pretty much bet that you’re going to get some cravings, so, get prepared with a strategy right up front. Have plenty of snack foods on hand – veggie sticks, raw green beans, nuts and seeds, olives, even some small meatballs – anything you can grab to eat when you get those cravings. And if you’re away from home, make sure you keep some emergency snacks such as nuts handy. Don’t fall prey to those cravings. You can beat them!
Commit to yourself and apply what we share because we know what we share can help you get results.
Need extra help during the challenge? Join us as a member.
You’ll receive weekly meal plans and exclusive member benefits.
Sharlene said: “I’ve been following your plans for about a month now. My bs range was 150 to 185 (8.3-10.3) for am fasting. Now it’s ranging from 105 to 140 (5.8-7.8).”
Pier W
hi there
recently been diagnosed with T2 let me tell you its a night mare for me the idea of cutting out sugar and bread 😠 but i really reduced my sugar from 6 spoons to 1 poons.
i am on basmati rice i cut out coke my all day hot drink is now hot water with zest of lemon
not easy
reduced bread also
my blood sugar is now on the normal range
Emily - Dietitian (MS, RD)
Great work Pier! Stay diligent in your food choices, your health will thank you for it!
Edie Elliott
I have had Type2 diabetes for a little over a year. I take Metformin. I went to the doctor last week and found out my a1c was down from 7.4 to 6.1! My doctor and I were both so pleased! My comment is, you really don’t talk about extras, such as cream cheese, sour cream, ketchup, mayo, etc. What are the guidelines on these?
Jedha
Congrats Edie and thanks for sharing your great progress – that’s fantastic!! Check out this food list – most extras that you mention are fine, the exception being ketchup, which has added sugar. The added sugar is generally what you want to look out for, as it will dramatically bump up the carbs.
marcia
Hi Jedha,
Last fall I had some blood tests that indicated my sugar levels put me at risk for Type 2 diabetes and my choloestral was up to 266 so I lost 10 lbs and exercise a little more. I also changed my diet to what you prescribe. I thought I was doing good, I got my fasting sugars down to 112 in the mornings and then my doctor put me on a statin (Crestor) for my high cholesterol. I am allergic to all statins in the past so I was put on Crestor starting at one a week for four weeks and working on 2 a week for four weeks now and eventually he wants me to get up to one a day. I tested this morning and was shocked to see my sugars at 131, I have done nothing different except increased the Crestor to 2 a week. I have read that statins can cause blood sugars to rise. Now I am rethinking taking the Crestor? Seems like all the work I am doing is for nothing. Any suggestions?
Jedha
Sounds like you’re doing a great job taking care of yourself Marcia, well done. Keep testing the morning levels to see if this is consistent. If this continues, speak to your doctor about your concerns to see if the statins are necessary. You may also find this info on cholesterol helpful.
Another thing you could try is psyllium husks. These can help lower blood glucose and cholesterol. And interestingly, studies have shown taking psyllium alongside statins results in lower dosages needed. Try taking 1-2 teaspoon of psyllium husks, 2 times per day, 20-30 minutes before meals.
Val Nice
Hi, merry Christmas, I have been diagnosed with T2 but am finding dieting very hard as I also have Crohn’s disease which complicates the whole thing because the trigger for a Crohn’s attack for me is vegetables. Nit being able to tolerate these and now having to cut out foods that are bad for my T2 is problematic to say the least.
Do you know of any other T2 Folkestone who also have Crohn’s? Help would be much appreciated.
Val
Jedha
Interestingly, many people with diabetes also have digestive issues and it can make it tougher. The key is to find vegetables that you’re okay with and adjust your diet to include those. You can also include proteins and healthy fats to balance out what you can’t eat in vegetables.
Carla bell
You said to munch on olives, does it matter what kind, black or green I like both but prefer the black
Jedha
Any and all olives are great Carla.
Jordan
I love sweet tea so I have started to cut bank on how much I put in and am looking for new recipes to try.
Jedha
Cinnamon tea might make a great addition for you Jordan, it’s naturally sweet and you can add atouch of stevia for that extra sweetness. Check out these cinnamon tea recipes here.
SUSIE
WE JUST FOUND OUT MY HUSBAND HAS T2. BREAKFAST IS HARD RIGHT NOW BUT WE ARE LEARNING. HE HAS TO EAT OUT EVERY DAY AT WORK, THIS IS AN ISSUE AS HE DOESN’T KNOW HOW TO CHOOSE RIGHT. DINNER I HAVE A BETTER GRIP ON COOKING FOR HIM, BUT THE REAL KICKER IS SNACKS. HE NEEDS THEM, BUT I’M OVERWHELMED AT TRYING TO GET IT ALL RIGHT. WE ARE DEALING WITH CHOLESTEROL ISSUES TOO. IS THERE A SIMPLE BOOK I CAN REFERENCE TO?
Jedha
A simple book for what Susie? Snacks?
SUSIE
THANK YOU JEDHA. YES, SNACKS AND SIMPLE WHOLE FOOD MEALS. I’M TRYING TO WRAP MY MIND AROUND THE WHOLE CARB THING. I REALIZE CARBS TURN TO SUGAR, BUT I CAN’T SEEM TO FIGURE OUT HOW TO CUT CARBS AND FATS AND STILL FEED A WORKING MAN WHO IS HUNGRY. I APOLOGIZE FOR THE CAPS BUT MY COMPUTER IS CAPITALIZING EACH WORD.
Jedha
Hi Susie, There are some snack ideas here and here. Check out all our free recipes here. If you really want to understand carbs, signup for our free 2 week carb course. It’s helped loads of people. We’ve also got lots more options with our paid memberships, such as the VIP planner. And of course, feel free to ask questions. 🙂
Heather
My whole family needs to do this, but how do you start with kids and a husband that love to eat?! My husband is the worst, he will tell me not buy sweet stuff but then have the kids run out and get him and anyone else a candy bar…..or two. I feel like it’s hard to get myself on the right track if they aren’t, but how do you get them going along with it?
Jedha
Hi Heather, great question and it can be tough but with persistence you can change things. Have you talked to your husband about this? Maybe you could make an agreement that he needs to go in another room to eat sweets. Keep a secret candy bar stash somewhere that only he is allowed to eat. Next, you slowly find replacements for foods you eat regularly and switch to healthier options. It does take time but people do learn to love other foods. And educate your kids especially about why you are changing what you eat.
Good luck and let us know how you go. 🙂
Shelly
This article describes me perfectly, I was recently diagnosed as pre diabetic and advised to take Metformin daily, since then it has been a roller coaster for me, I definitely have the mood swings and low energy, also the cravings for something sweet, especially after work. Any suggestions for where to start?
Jedha
The article explains exactly where to start Shelly: Cut out sugar, bread, potatoes, pasta, cereals, and rice. That will get you headed in the right direction. 🙂
LuAnn
I was just diagnosed with early stage adult type 2 diabetes. The first few paragraphs describes me perfectly. Overwhelmed and wondering how to start. I just had a handful of almonds before bed instead of cereal! Yeah me. I’m pinning your site on my start page. May I ask questions as my journey begins?
Jedha
Welcome LuAnn, glad you found us 🙂
Yes, we’re here to help so shout out on any of our posts if you have any questions. You might also look to take our free carb course, which will clear up lots of questions and has helped thousands of people!
Cecilia
I am close to have pre diabetes, half of my pancreas was removed 2 years ago (I was 37) and I became a vegetarian recently so I guess I am speeding up the process to become a diabetic person by replacing animal protein for carbohydrates. I can’t find the balance, is there hope for me?
Jedha
Being vegetarian makes it a little more difficult and needs more thoughtful planning but it is possible to do Cecilia. Firstly, don’t replace animal protein purely with carbohydrates, that’s definitely going to put you on carb overload. You need to replace animal protein with vegetarian protein and healthy fats and stick to non-starchy veggies – eaten in abundance. No vegetarian junk!
Here’s a vegetarian food list to get you started. I think we may try to put together a meal plan soon as we’ve had a few vegetarians request it.
A
Hi Ive been diabetic for 2 yrs but now they tell me I’m a type 1.5.. I just had to get a pump..my recent A1C was 6.9 which is the lowest in a long time but I really really want to have a baby so need to get it down to a 6.. Reading here I see this is mostly for type 2 but I know it pertains to me too but wondering if you have any different advice for me. I just came across this and am excited to read more! My biggest problem is munching all day long..try to make good choices but lot a times I grab granola bars that are 18-14g each or nuts and I know that’s making me gain weight..anyways any advice is appreciated! Thanks! A
Jedha
Hi A, welcome.
All the stuff you’ll find here still pertains to you too – it’s all healthy food and lifestlye stuff really. It sounds like you already know what your issue is, for the most part – munching! You just need to start there, eat other things to much on – olives, carrot sticks, celery, green beans, cucumber, nuts – healthier things. Once you swap things over there you can start working on something else. Small steps is definitely the way to go.
Leticia Ramos
I like Moore. Ideas for diabetes 2
Jedha
There’s plenty of ideas to be explored here Letcia! All our info is for type 2 diabetics. Look around and read to your hearts content 🙂
Peggy beehn
My 37 year old son was recently diagnosed with type 2 Diabetes. Trying to help him with his diet.
Jedha
Hi Peggy, sorry to hear that but welcome, you’ve landed in the right place 🙂
MirthaMartinez
I’ll try cut back on sugars, bread this week, and try one new recipe. Thank you
Jedha
Good for you Mirtha, sounds like a good goal. Just remember to do it slowly, small changes are often longer lasting too 🙂