Beating Type 2 Diabetes

by Mike Gleeson

Overview

The huge and growing problem of type 2 diabetes already affects 10-20% of the population. Millions more are in the early stage of the disease (a condition called prediabetes) or are at high risk of developing it within five years. This book is designed to be a resource for people diagnosed with either diabetes or prediabetes.

Though there is a lot of information and advice about living with diabetes, there is very little information about how to minimize the risk of health complications or, more importantly, how to get rid of it for good. This single, reliable, evidence-based, high-quality resource includes everything there is to know about beating type 2 diabetes.

Beginning with a description of what type 2 diabetes is, how the condition is diagnosed, how it is treated, and how the condition is monitored and managed, the reader will gain a better understanding of the causes of type 2 diabetes, what the risk factors are, and why it is linked so strongly to being overweight or obese. Understanding type 2 diabetes means the reader is now equipped to reverse the diagnosis.

To help the reader beat type 2 diabetes, the author provides an effective weight-loss plan. This plan uses sensible, varied, non-extreme dieting combined with enjoyable and exhilarating (but not exhausting!) exercise that should kick diabetes into remission and improve overall health. The great thing about the diet part of the plan is that it does not require sticking with the same boring diet for week after week. Instead, the reader can use a variety of different, but equally effective, diets which can be changed weekly.

With this book, the reader can reverse their diagnosis and beat type 2 diabetes for good!

Product Details

ISBN-13:	9781782551997
Publisher:	Meyer & Meyer Sport
Publication date:	04/01/2020
Pages:	358
Product dimensions:	6.90(w) x 9.90(h) x 0.80(d)

About the Author

Michael Gleeson is emeritus professor of Exercise Biochemistry in the School of Sport, Exercise and Health Sciences at Loughborough University (UK). He is a world authority on exercise biochemistry, immunology, and nutrition and has published over 250 scientific papers, 30 book chapters, and has co-authored textbooks on exercise metabolism, exercise immunology, and sport nutrition. He is a former president of the International Society of Exercise and Immunology and a Fellow of the European College of Sport Science and the British Association of Sport and Exercise Sciences. He has been a member of several IOC expert groups and contributed to scientific consensus papers on the overtraining syndrome, training load and illness/injury risk, sport nutrition, immuno-nutrition, and exercise and immune function. He has provided advice on minimizing risks of infection and nutritional strategies to improve performance for numerous professional sports clubs and organizations, including the English Institute of Sport and several English premier league soccer clubs. Following his retirement in 2016 at the age of 60, he has turned his attention to how ordinary people can achieve optimal health and live healthier for longer, writing his first solo book, Eat, Move, Sleep, Repeat, in 2019. Michael lives in Burbage, Leicestershire, with his wife, Laura.

Table of Contents

Chapter 1 What Is Type 2 Diabetes? 9

Introduction 9

Who Am I? 11

The Main Purpose of This Book 12

Type 1 and Type 2 Diabetes: What Is the Difference? 13

The 21st Century Disease 15

How Many People Currently Have Type 2 Diabetes? 16

Insulin Action and the Control of Blood Sugar 17

What Goes Wrong in Type 2 Diabetes? 21

What Are the Consequences of Type 2 Diabetes? 22

What Is the Metabolic Syndrome? 25

Are Type 2 Diabetes and the Metabolic Syndrome Reversible? 27

Chapter 2 How Do I Know If I Have Type 2 Diabetes, and How Will It Be Treated? 30

Symptoms of Type 2 Diabetes 30

Diagnosis of Type 2 Diabetes 32

What Happens After the Diagnosis? 35

Treatment of Type 2 Diabetes 36

Medication 36

Insulin Therapy 38

Changes to Diet and Lifestyle Behavior 40

Chapter 3 How Is Type 2 Diabetes Monitored and Managed? 42

Monitoring of People With Type 2 Diabetes 43

Monitoring By Your Healthcare Practitioner 43

Self-Monitoring at Home 46

Management of Type 2 Diabetes 48

Keeping Your Feet Healthy 48

Practicing Good Personal Hygiene 49

Practicing Good Food Hygiene 53

Changing Your Diet and Eating Less 53

Choosing Low Glycemic Index or Low Glycemic Load Foods 58

Becoming More Physically Active 62

Blood Glucose Self-Monitoring 66

Will I Get Better? 68

Chapter 4 What Causes Type 2 Diabetes? 71

Possible Mechanisms Leading to Insulin Resistance in Prediabetes and Type 2 Diabetes 73

Reduced Numbers of Insulin Receptors in Target Tissues 73

Inhibition of Insulin Action Resulting From Inflammation in Adipose Tissue 73

Decreased Production of Adiponectin 74

Elevated Levels of Plasma Free Fatty Acids 74

Elevated Levels of Plasma Triglycerides 74

Chronic High levels of Plasma Insulin 75

Elevated Levels of Methylglyoxal 75

Possible Mechanisms Leading to Impaired Insulin Secretion in Type 2 Diabetes 77

β-Cell Exhaustion 77

Genetic Factors 77

Risk Factors for Type 2 Diabetes 79

Sex Differences in Type 2 Diabetes and Its Relation to Body Fat Mass and Distribution 82

Sex Differences in Insulin Resistance and Blood Glucose Levels 83

Sex Differences in Risk of Cardiovascular Disease 83

How to Evaluate Your Own Diabetes Risk Based on Your Personal Details and the Known Risk Factors 84

Chapter 5 A Weighty Problem 88

What Causes Obesity? 89

The Obesity Problem 91

The Role of Genetics 92

Why What We Eat is Important 94

The Problem With Snacking 101

The Role of Food Addiction 102

The Links With Sedentary Behavior 104

The Links With Poor Sleep Quality 105

Socio-Economic Factors in the Development of Obesity 107

Too Many Calories Ingested, or Too Few Expended? 108

Chapter 6 How Do I Know If (or By How Much) I Am Overweight or Overfat? 110

Normal Levels of Body Fat 111

How Can I Tell If I Am Overweight or Overfat? 112

Height-Weight Relationship and Body Mass Index 112

Waist Circumference and Waist-to-Hip Ratio 114

Estimating Percentage Body Fat By Bioelectrical Impedance Analysis 116

Chapter 7 What Can I Do to Reduce My Risk of Complications If I Have Type 2 Diabetes? 118

Eat a Healthier Diet 119

Recommendations for Healthy Eating 119

Diets That Are Known to Be Very Healthy 122

Food Shopping Tips and How to Use Nutrition Facts Labels on Packaged Foods 128

Exercise More 130

Recommendations for Physical Activity 131

Sleep Better 132

Recommendations for Improved Sleep Quality 133

Lose Some Weight 135

Common Mistakes 135

Defining Goals 136

Recommendations for Weight Loss by Dieting 136

Ways of Losing Body Fat and Weight 138

If You Are a Smoker, Stop Smoking 140

The Take Home Message 141

Chapter 8 What Can I Do to Beat Diabetes? 144

Losing Sufficient Weight Is the Key to Reversing and Getting Rid of Type 2 Diabetes 145

About Food Calories and the Effects of Energy Restriction 148

Common Diets for Weight Loss and the Ones That Diabetics Should Avoid 148

Fasting and Crash Dieting 149

Fad Diets 149

Very Low-Carbohydrate Diets 150

Very Low-Fat Diets 151

Food-Combining Diets 152

The Paleo Diet 152

The Zone Diet 153

Diets That Work for Weight Loss and Are Suitable for People With Prediabetes or Type 2 Diabetes 154

Low Glycemic Index Diets 154

Very Low Energy Diets 155

Intermittent Fasting Diets 156

Reduced Fat Diets 158

High-Protein Diets 158

Low Energy Density Diets 161

Comparisons of the Different Diets for Weight Loss in People With Type 2 Diabetes 164

Exercise for Weight Loss 166

Aerobic Exercise 167

Resistance Exercise 172

High-Intensity Interval Exercise 172

How Much Exercise Is Needed to Achieve Significant Body Weight and Fat Loss? 175

Why Combining Dieting and Exercise Is Best for Both Weight Loss and Health 178

Chapter 9 How to Personalize Your Weight Loss Plan to Beat Type 2 Diabetes 182

The Combination 1,000GPW (Grams of Fat Per Week) Weight Loss Plan for Diabetics 183

Decide Your Target Weight and How Much Weight You Need to Lose 183

Why Stick to Just One Weight Loss Diet When You Can Pick and Mix From Several Diets That Are Effective and Safe? 184

The Exercise Part of the Weight Loss Plan 186

What If I Want to Lose More Weight Than This? 192

Weight Maintenance Following Successful Weight Loss 192

How Will I Know If I Have Beaten Type 2 Diabetes? 193

Chapter 10 Meal Ideas for Diets for People Who Are Trying to Manage or Beat Type 2 Diabetes 195

Meals for the Low Glycemic Index Diet for Managing Blood Sugar Levels 198

Low GL Breakfasts (250-400 kcal) 199

Low GL Lunches (300-400 kcal) 200

Low GL Dinners (700-900 kcal, Including Dessert) 202

Meals for Days on the Very Low Energy Diet and "Fasting Days" on the Intermittent Fasting 4:3 Diet 204

Breakfasts Containing About 125 kcal 205

Breakfasts Containing About 250 kcal 206

Lunches Containing About 125 kcal 208

Lunches Containing About 250 kcal 208

Dinners Containing About 250 kcal 210

Dinners Containing About 400 kcal 212

Meals for "Nonfasting Days" on the Intermittent Fasting 4:3 Diet 215

Meals for the Mediterranean Diet 215

Meals for the Japanese Diet 218

Desserts for the Japanese or Mediterranean Diets (All Less Than 200 kcal) 221

Meals for the Vegetarian Diet 222

Meals for the Reduced Fat Diet 225

Breakfasts (250-350 kcal) 225

Lunches (300-400 kcal) 226

Dinners (600-800 kcal) 227

Daily Meal Plans for the High-Protein Diet 228

Daily Meal Plans for the Low Energy Density Diet 230

Breakfasts With Low Energy Density and Fewer Than 250 kcal 230

Lunches With Low Energy Density and Fewer Than 250 kcal 231

Dinners With Low Energy Density and Fewer Than 800 kcal 231

My Final Message to You 234

Glossary 235

References 254

About the Author 275