If you are currently on medication for diabetes or other conditions, consult your doctor before making massive changes to your diet, especially dramatically cutting carbohydrates, as medication doses may need adjustment to prevent adverse effects like hypoglycemia.
If you have metabolic dysregulation, type 2 diabetes, or pre-diabetes, reducing starchy carbohydrates (like bread, rice, potatoes, pasta) can dramatically improve blood sugar control and potentially lead to drug-free remission, as these foods break down into sugar.
Pay close attention to what you eat and how it affects your blood sugar. Identify specific foods that cause your blood sugar to spike and make a conscious effort to eat something else instead.
Measure your belly size as an early indicator of metabolic health. If your belly circumference is more than half your height, it may signal a problem with insulin resistance.
Be aware of symptoms like tiredness (especially after meals), increased belly fat, brain fog, unexplained sleepiness, low mood, frettiness, circular thinking, fatty liver, or high triglycerides, as these can be early indicators of insulin resistance.
Base your meals on protein sources like fish, chicken, eggs, or red meat. Add loads of green vegetables and healthy fats such as butter, olive oil, or full-fat mayonnaise to create a nutrient-dense diet.
Be aware that many commonly eaten foods, even those perceived as healthy, have high sugar equivalents (e.g., 150g boiled rice ≈ 10 tsp sugar, a large baked potato ≈ 9 tsp sugar, a banana ≈ 5-6 tsp sugar). This knowledge helps in making informed dietary choices.
For those with metabolic issues, adopting a ketogenic diet (under 50 grams of carbohydrates per day) can help lower insulin levels, enabling the body to burn fat for fuel, which can lead to significant health improvements.
When transitioning to a low-carb diet, be prepared for a temporary period of feeling unwell, sometimes called ‘keto flu,’ which can last up to a week as your liver’s enzyme balance adjusts to burning fat instead of sugar.
Reflect on your relationship with food; if you find yourself doing things you know harm your health (e.g., secret eating, intense cravings, inability to stop certain foods despite negative consequences), you may be experiencing food addiction.
If you identify with food addiction, avoid ‘cheat days’ or occasional indulgences, as even a small amount of a trigger food can lead to intense cravings, rebound anxiety, depression, and a loss of control over your eating habits.
Once your body becomes a ‘fat burner’ (e.g., through a low-carb diet), you may find you are less hungry and can comfortably eat less frequently, such as skipping breakfast and eating only once or twice a day.
If your body is trained to burn fat, you can often exercise in a fasted state (e.g., running in the morning before eating) without needing to consume food beforehand, as your body will efficiently use stored fat for energy.
If accessible, consider using a continuous glucose monitor (CGM) to gain real-time insights into how different foods and activities affect your blood sugar levels, empowering you to make personalized dietary adjustments.
If you prefer a plant-based or vegan diet, it is possible to follow a low-carb approach by being clever with food choices and finding suitable recipes, such as those available on resources like D-Life India.
To manage costs, be honest about current spending on junk food, which often equals the cost of healthier options. Utilize resources like the free Freshwell app for budget-friendly low-carb recipes and meal planning, and choose cheaper options like frozen fish or mince.
Invest time in learning how to cook delicious low-carb meals using alternative ingredients like almond flour or gram flour for baking and pancakes, ensuring you don’t feel deprived and can enjoy a varied diet.
Cultivate curiosity about your own health and what works for you. If you observe improvements or unexpected wellness, explore the reasons behind them to further personalize and optimize your health strategies.
Recognize that the modern food environment, with constant access to high-carbohydrate foods, mimics a ‘perpetual autumn,’ leading to continuous fat storage without the natural periods of scarcity our ancestors experienced.