“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).”
James Goff
78 years old. Go to gym 5 days a week, take weekends off. Work mainly on cardio and then light weights and some leg work. I started this early March as I recovered from neck surgery of the 24th of Jan. Just now going into heavier weights. Motivation was when doctor said I was obese, and bp was really high, I thought 218 was just a little heavy as I am big boned (ain’t we all ) So I decided to work on my many problems. I am now 200.6 lbs can’t seem to get below it. But I am eating properly now and know I will make it See doctors next month.
Jedha: Nutritionist (MNutr)
Well done on your progress so far James. Keep on going and you’ll no doubt see some more movement.
Judyrhann
I did not receive any email for day 2 or directions for the 21 day challenge. I did join the Diabetes meal plan club so I used that meal plan since I didn’t receive anything from the challenge.
Jedha: Nutritionist (MNutr)
Hi Judythann, I checked our email database and it shows the email was sent and opened. Since you are a member, your subject line will be [MEMBERS 21DLBSC]. Keep an eye on your inbox.
Rosemary
I don’t think I received day 2 email either. Couldn’t say for sure.
Jedha: Nutritionist (MNutr)
Check in the junk mail folder, it may have gone there. Otherwise contact support if there are any problems. 😀
Irida
Checking in. Still trying to find my way
Malorie: Dietitian (MS, RD, CLT)
Thanks for checking in Irida!
Susan
Checking in. Thanks for this, I’ll try replacing bread, potatoes, etc tomorrow with veggies. Thanks for the cinnamon tea tip, too. I’ve been having some excess acid lately and thinking I should cut back on coffee, I’ll try cinnamon tea tomorrow instead.
Malorie: Dietitian (MS, RD, CLT)
Hi Susan,
Thanks for checking in. Hope you enjoy the cinnamon tea!
Ron
I have been staying away from bread, rice, sugar and pasta for over a month.
Cereal is a little harder. I have a bowl of brand flakes with a small glass of orange juice for breadfast every day. My reading before I eat is around 125 but by noon it can be from 92 to 112.
I had not been taking a reading after lunch but started yesterday. I had a hamburger and a salad. Two hours latter my reading was 117.
Today I went to a salad bar Two hours latter I was at 190 (The highest I have ever measured.) It was obvious that something at the salad bar was really high in sugar or carbs. Now to find out what.
I eat at the salad bar 2 to 3 times a week. I had noticed that the next morning my reading was higher that if I had eaten someplace else.
Malorie: Dietitian (MS, RD, CLT)
Thanks for checking in Ron. Good to see you are regularly checking your sugars and taking notes!
Mary
Hi everyone Mary checking in.Very interesting. Half way through the day, made changes, organised snacks. Organised food for tea. Yay! Bring it on!! Thank you!
Jedha: Nutritionist (MNutr)
Hi Mary – thanks for checking in and great to hear you’re getting organized early on and excited too 👍
Joy Sundaram
Checking in, looking forward to the challenge.
Jedha: Nutritionist (MNutr)
Thanks for checking in Joy!
Sharon Gray
Checking in at end of first day, 74 grams carbs eaten and 2 hours after main meal reading 6.9. So a successful first day. I am in the UK the conversion figure is between 120 and 125. I have lapsed a bit over the last couple of years and need to get back to healthier readings. I aim to cut the carbs more as we go along.
Jedha: Nutritionist (MNutr)
Great start Sharon – thanks for checking in! We have people participating from all over the globe – US, Canada, UK, Australia! We’re well versed in both conversions. 🙂
Sheila J Shreve
Just checking in- going shopping tomorrow.
Jedha: Nutritionist (MNutr)
Thanks for checkin in Sheila
neil
checking in, hoping this will lead to a better understanding and a healthier life.
Jedha: Nutritionist (MNutr)
Yes – it will Neil. Thanks for checkin in!
Mary Ellen Cordero
This is day one, breakfast is hard for me I’m up very early and can’t eat if not hungry, I usually have coffee what can I have with it that’s not bread& sweet?
Jedha: Nutritionist (MNutr)
We will be sharing lots of breakfast ideas in a couple of days. For now, what about Greek yogurt with berries and nuts, that would be a quick meal. Thanks for checkin in!
Cherryl
I find it difficult to calculate the gems of carbs in broccoli cauliflower etc is there an easy method. I don’t have anything with sugar it’s unsweetened almond milk and soy milk in my tea, 1 small slice low gi burgen bread with a boiled egg and avocation for breakfast and apple or cheese and nuts for morning tea.
Jedha: Nutritionist (MNutr)
There is no easy way but in general, if you stick to vegetables and away from the higher carb foods you don’t really need to count carbs so closely like you would eating all the high carb foods. Cauliflower has 2.5 grams carbs per half cup, broccoli has around double that. Thanks for checking in Cherryl.
Cherryl
How do I check in day 2 I’m in Australia and the time difference is about a day ahead. I don’t eat any bread, cereal or pasta either and we don’t have potatoes. Made some almond meal cheesy muffins for lunch today and for dinner chicken curry with cauliflower and kale rice and some baby broccoli.
Jedha: Nutritionist (MNutr)
We have participants from all over the globe participating so we understand some are ahead of the US but the check in links will be in each daily email so just check in with those – thanks Cherryl.
Kris
Just checking in.
Jedha: Nutritionist (MNutr)
Thanks for checking in Kris!
Kat
I am checking in, but already feeling like I am going to fail at this challenge. I do not feel that giving up all that a week before Thanksgiving is realistic. I have already been cutting way back on those things, but not ready to give them up completely. Six weeks ago, my fasting blood sugar was 150, but this morning it was 110.
Jedha: Nutritionist (MNutr)
The idea is you do what you feel you can Kat. But I will say that we ran this challenge exactly the same time last year and participants even managed to go through Thanksgiving choosing different foods. It is not necessary to be perfect though, do what you can – that is not failure, its progress!
Sheryl
Checking in, day 1
Jedha: Nutritionist (MNutr)
Thanks for checking in Sheryl – hope you’re well!