First, understand how hormones trigger insulin
“Insulin’s action is the key,” notes Dr. Jason Fung, MD, a nephrologist who is successfully reversing type 2 diabetes in thousands of patients—with the side effect of bringing them down to a healthy weight. In his international bestseller The Obesity Code, Dr. Fung describes how insulin, insulin resistance, and the stress hormone cortisol are the key hormonal triggers to both type 2 diabetes and obesity. To reverse them you need to address those triggers, Dr Fung says, which he does by putting his patients through a regimen of therapeutic fasting in his IDM clinic. This is the right diet if you want to avoid becoming diabetic.
Try intermittent fasting
The technique of eating between a limited set of hours—say between 10 a.m. and 6 p.m.—may reduce diabetes risk by stabilizing blood sugar, according to research out of the University of Alabama at Birmingham. When overweight men with prediabetes ate three meals a day within a six-hour period starting around 8:30 a.m. and ending before 3 p.m, their insulin sensitivity increased, resulting in better blood-sugar control. The men’s blood pressure also improved compared with when they ate meals during a more typical 12-hour window. Learn more about the benefits of intermittent fasting.