Fight Diabetes With Diet and Exercise

Fight Diabetes (type 2) by  reversing the habits you used to acquire it.

 Diabetes is a sneaky disease that  creeps up on you just like all those  unwanted pounds, that are probably the cause of it.

Imagine that your body is a factory.  If a problem in function develops, then it is necessary to reverse engineer and discover the cause and do the necessary repairs to restore it to its ideal working condition.

Defining the problem gives us the knowledge to create a solution that we can actually use.  Presented below is some of the information you need, followed by my repair plan acquired with the help of a very smart endocrinologist who set my feet on the right path.

How Type 2 Diabetes is Acquired.

If you OVER EAT and don’t exercise enough, it is almost a given that you will  GAIN WEIGHT and end up with  diabetes.

“People who are overweight and inactive are also more likely to develop type 2 diabetes.”

People with siblings or other relatives with diabetes have a much greater chance of becoming diabetic, since there is a genetic element in diabetes that sometimes comes into play.

The only way to stack the odds in your favor if you have family members with diabetes is to control your diet, keep the weight off and exercise almost daily.

Walking is an inexpensive and very effective way to exercise.

What is diabetes?

There are several kinds of diabetes, but we are going to discuss what is called Type II  (2) or Adult onset diabetes where there is still insulin production by the pancreas but the cells become “Insulin Resistant” and no longer able to function. There is a link below in the picture if you would like to go read about the pancreas and how it works in the human body.

lose weight
Front of abdomen, showing surface markings for duodenum, pancreas, and kidneys. A A’. Plane through joint between body and xiphoid process of sternum. B B’. Plane midway between A A’ and transpyloric plane. C C’. Plane midway between transpyloric and transtubercular planes.

The function of insulin produced by the pancreas  is to help the digestive system by opening cell doors to help deliver digested carbohydrates (sugar) to the cells so their little energy factories can convert it into energy.
When we become diabetic (by eating more calories than we burn and gaining weight) there reaches a point where there is not enough insulin to open the cells doors to escort the excess sugar we have consumed into the cells.

When this happens, sugar begins to remain in the blood stream. It accumulates on the outside of our cells, attaches to our blood cells where oxygen should be attached and begins to damage the linings of our arteries and blood vessels and changes the ability of our nerves to function.
Now we have a vicious cycle going…high sugar equals less energy (you feel tired and sleepy a lot of the time) because our cells can’t produce energy without sugar and oxygen…..



After being diagnosed with adult onset diabetes 30 years ago, I was lucky enough to leave my GP (general practitioner ) and get an appointment with an Endocrinologist (physician who specializes in treating Diabetes) because I didn’t want to keep that appointment with the GP’s nurse for my Insulin orientation.

When I went in to see the Endocrinologist, he asked me what I was doing there. He listened to me as I explained I had failed a glucose tolerance test and my family doctor wanted to put me on Insulin.

When I said I didn’t want to take Insulin, he asked if I had been given a diet or any medication: then when I said NO, he  placed me on a 1200 calorie per day diet.

The agreement was to come back and have my sugar tested after 30 days. If I had control, no Insulin.


Meals had to be scheduled:
3p.m. Snack,
Dinner before 7 p.m.
Snack shortly before going to bed.
Portions had to be measured or weighed.
All portions called “EXCHANGES”

The Exchange categories were Fat, Protein, Carbohydrates and Dairy.

After 30 days during my return visit to my endocrinologist,  I got good news: I  had lost 11 pounds, my fasting sugar was 80 so I was told to keep doing what I was doing and come back in 30 days.

I will write more on the exact details of my meal planned diet later. All I will say now is that it was necessary to make up several days menus with foods chosen from the diet card and go shopping.

The greatest treat in the whole diet was the fact that some foods were called FREE which meant that I could eat as much as I wanted with any meal!!!

In the meantime, use the Free diet analysis program (Healthy Body Calculator)  and get started on your New Program to Fight Diabetes!

Healthy Body Calculator-Find out some interesting facts about yourself and what category you fit into.  Plus, depending on your body profile, it will prepare a suggested diet based on daily calorie consumption and food types, eg: carbs, protein and fat.

Fight Diabetes with a Sugar Control Diet , Meal Plan and Exercise.
Fight Diabetes with a Sugar Control Diet , Meal Plan and Exercise.

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10 thoughts on “Fight Diabetes With Diet and Exercise”

  1. I’m extremely impressed together with your writing abilities and also with the layout on your weblog. Is that this a paid subject or did you customize it yourself? Anyway keep up the nice high quality writing, it?s rare to look a nice blog like this one nowadays..

    1. Thanks Beano,
      This is not a paid put up site. I installed WordPress and went to work! There are many things to learn about making a site and I’m still learning!

      Occasionally if I find an article from someone else I will publish it, but for the most part try to do as much as I can, myself.

  2. Simply wish to say your article is very informative. I can only assume you’re an expert on this subject. With your permission let me snatch your RSS feed to keep up to date with forthcoming post. Thanks one million and please continue the gratifying work.

  3. Terrific work! That is the type of information that are meant to be shared around the internet. Disgrace on Google for no longer positioning this put up higher! Come on over and visit my site . Thank you =)

    1. Thanks for the sympathy about Google. I know what it is, I added some banner ads in some of the posts, but some of them are things I think people might like and Adsense doesn’t pay very much.

      Several of the diets listed have free diet calculators that you can use without buying the diet, so it worthwhile taking a look at them. Mean to do a post later about one diet in particular…which you wouldn’t think of as a Diabetic Diet!

  4. Thanks for coming by. I got my knowledge from living with type 2 Adult Onset diabetes for 30 years and have managed (so far) to stay off any medications or Insulin.
    Just a reasonable diet and walking along with doing what is necessary to keep a house in order.

  5. Hi,

    Good site and very informative. More so now that I now have diabtes. So, need to change my habits. I have done somewhat anyway as Mrs MacLeod also has diabetes. We cam now work in harmony and get it sorted. Unfortunately wife has depression which is getting sorted so sometimes it can be difficult. Doctor is reducing her dosage and putting her on other ones. Will keep you posted. 18 stone 2 Pounds so the need is there.

    Talk soon.



    1. Hi Donald and Mrs.

      Glad you found something to think about!

      I’ll have to look up the conversion between Stones and Pounds! Think I once
      knew, but right now not a clue.

      My youngest brother had bouts of depression, one of the things his Dr. did
      was put him on some B-Complex vitamins to work along with his medication.
      Can’t remember what he took, think it was a liquid B-12 complex ????
      Do some research, cause it really helped him.

      Seems like one of the B vitamins had to do with premature gray hair (which he had) because of malabsorption
      and B-12 is the only one that comes to mind.

      Do a Google or Swanson Vitamins, think they have a huge reference archive on supplements.

      Come Again!

      1. Hi there

        Conversion is 18 st x 14lbs (per stone) + the 2lbs
        So answer would be 252 lbs + 2lbs
        Total 254lbs
        In Kgs 254 divided by 2.2lbs per kg
        Total kgs = 115 kgs


        1. Hi Gary,

          That is a lot of calculating! Doesn’t sound so Heavy in
          Stones, but that is because I don’t have a built in reference like
          I do for Pounds.

          Thanks for the hard work! What is your goal?


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