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Creating a modified diet plan for a diabetic that incorporates your interests in managing the effects of diabetes. This plan brings together a modified keto diet, intermittent fasting, and high intensity interval training to manage blood sugar levels effectively and regain some control over your body. Here’s a comprehensive plan that will help manage what you eat, when you eat it, and how you exercise to reach your goal of losing weight, keeping it off, and reducing the medications that doctors are feeding you.

This is a starter plan. It will take time to change the habits that have been built over a long period of time.  By going to a modified keto diet, you can change the source of energy used by your body, eliminate cravings, reduce the amount of food you eat, and dramatically improve your A1C glucose readings.

This plan is not magic either. The reduction of carbs means your body does not create more glucose.  At a certain point, when your body has reduced carbs sufficiently, it switches to fats to create energy. When you get to this point, you won’t have cravings. Well sort of. Your brain might think it still needs potato chips or a coke or whatever you were in the habit of eating.  But it will be in your head. Some people use journaling, alternative obsessions, and support groups to help stay the course.

This is not a popular approach for medical doctors and nutritionists whose profession depends on increasing the amount of drugs you purchase and surgeries you plan.  This does not mean that you disregard the medical community. It does mean that you have the knowledge to structure a plan that help you regulate a disease that only promises to increase if you don’t change the eating habits that the physicians, nurses, and nutritionists have brainwashed you to follow.

This approach is much cheaper than any other approach and it actually works. Make sure that you check in with your doctor and get laboratory tests to check if it is working. This is not magic. You will learn if this is working within days and at most weeks.  Here is the plan.

Modified Keto Diet for Diabetes

Principles:

  • Lower carbohydrate intake to control blood sugar.
  • Moderate protein intake.
  • Higher healthy fat intake.

Sample Meal Plan

Breakfast

  • Option 1: Scrambled eggs with spinach and avocado.
  • Option 2: Greek yogurt with a few berries and a sprinkle of chia seeds.

Lunch

  • Option 1: Grilled chicken salad with mixed greens, cucumbers, tomatoes, olives, and olive oil dressing.
  • Option 2: Lettuce wraps with turkey, cheese, avocado, and a side of mixed nuts.

Dinner

  • Option 1: Baked salmon with a side of broccoli and cauliflower rice.
  • Option 2: Zucchini noodles with a low-carb marinara sauce and ground turkey.

Snacks

  • Cheese sticks
  • Hard-boiled eggs
  • Nuts and seeds
  • Celery sticks with almond butter

Intermittent Fasting Schedule

16:8 Method:

  • Eat all meals within an 8-hour window, e.g., from 12 PM to 8 PM.
  • Fast for the remaining 16 hours, consuming only water, black coffee, or herbal tea.
  • It will take some time to change your eating schedule.  If you are doing some light movement, reducing your carbs, you will be able to make the transition to ketosis.
  • Be patient and establish a support group.

Crafting the Perfect Workout Plan

For individuals managing diabetes, especially as we age, incorporating a tailored workout routine can significantly impact overall health and reduce dependency on medications. Here’s a structured approach to design a perfect workout regimen:

1. Consultation and Assessment

Before starting any exercise program, consult with your healthcare provider to ensure your fitness plan aligns with your health needs and current medications. Understanding your specific health situation will guide the customization of your workout routine.

2. Setting Clear Goals

Define specific and realistic goals such as weight loss, improving insulin sensitivity, or reducing reliance on medication. This clarity will shape the intensity and focus of your workouts.

3. Choosing the Right Exercises

  • High Intensity Interval Training (HIIT): Incorporate short bursts of intense exercise followed by brief periods of rest. HIIT is effective for burning calories, improving cardiovascular health, and boosting metabolism.
  • Swimming: A low-impact, full-body exercise ideal for those with joint issues. It enhances cardiovascular fitness and aids in weight management.
  • Gym Workouts: Include resistance training with machines, free weights, or body-weight exercises like squats, lunges, and push-ups. This builds muscle, increases metabolism, and improves insulin sensitivity.
  • Low Impact Exercises: Such as walking, cycling, or using elliptical machines. These exercises are gentle on joints while promoting cardiovascular health and calorie burning.

4. Weekly Workout Structure

  • Day 1 (HIIT + Strength Training):
    • Warm-up (5-10 minutes of light cardio).
    • HIIT session (e.g., 20 seconds sprinting, 40 seconds walking, repeated 8 times).
    • Strength training focusing on major muscle groups (e.g., legs, chest, back).
    • Cool-down and stretching.
  • Day 2 (Swimming or Low Impact Cardio):
    • Swim laps or engage in another preferred low-impact cardio activity for 30-45 minutes.
    • Focus on maintaining a steady heart rate to improve endurance and burn calories.
  • Day 3 (Active Recovery or Yoga):
    • Gentle activities like yoga or stretching to promote flexibility and reduce stress.
    • Active recovery promotes blood circulation and aids in muscle recovery.
  • Day 4 (HIIT + Strength Training):
    • Repeat Day 1’s HIIT and strength training routine.
  • Day 5 (Gym or Body-weight Exercises):
    • Utilize gym equipment or perform body-weight exercises focusing on form and control.
    • Include exercises targeting core strength and stability.

5. Monitoring and Adjustments

Regularly monitor blood sugar levels before, during, and after workouts. Adjust exercise intensity or duration based on these readings and how your body responds. Keep track of weight loss progress and any changes in medication requirements with your healthcare provider.

6. Incorporating Lifestyle Changes

  • Sleep: Ensure adequate sleep to support recovery and regulate hormones affecting metabolism and blood sugar.
  • Hydration: Drink plenty of water to stay hydrated, aiding in digestion and regulating body temperature.

7. Consistency and Support

Consistency is key to achieving long-term results. Seek support from friends, family, or a fitness coach to stay motivated and accountable.

By structuring your workout plan around these principles, you can effectively manage diabetes, achieve weight loss goals, and reduce dependency on medication. Always prioritize safety and listen to your body throughout your fitness journey. With dedication and the right guidance, you can transform your health and well-being for the better.