Many people are struggling with obesity, and it’s truly a global pandora’s box. According to the World Health Organization, more than 800 million adults worldwide are overweight, leading to increased risk of type 2 diabetes, cardiovascular disease, and some cancers. The good news is that there’s help on the horizon. Pre-diabetes, or insulin resistance, can be effectively treated by losing weight. There’s even a specific dietary regimen that’s been shown in studies to reverse prediabetes. It’s called the ketogenic diet, and it involves eating very low carbohydrate and high fat foods. To understand what makes up a ketogenic diet and how much weight you need to lose to reverse prediabetes, let’s take a closer look.
What Is Prediabetes?
If you’re reading this, it means you’re already aware that you have a problem. According to the American Diabetes Association (ADA), prediabetes is a condition where your blood sugar levels are higher than normal, but not yet high enough to be diagnosed as diabetes. It’s a form of diabetes that can be reversed with weight loss. People with prediabetes are at risk of developing diabetes, heart disease, and stroke, which are the leading causes of death for American men and women. The good news is that there are measures you can take to prevent this disease.
To understand what makes up a ketogenic diet and how much weight you need to lose to reverse prediabetes, let’s take a closer look.
Key Takeaways
- Prediabetes can be effectively treated by losing weight
- There’s even a specific dietary regimen that’s been shown to reverse prediabetes
- To understand what makes up a ketogenic diet and how much weight you need to lose to reverse prediabetes, let’s take a closer look.
The Difference Between Normal Blood Sugar And Prediabetes
Healthy blood sugar levels are usually between 100 and 125. The ADA describes blood sugar as a ‘golden number,’ and the recommended range is 70 to 99. People with prediabetes, either type 1 or type 2, often have blood sugar levels that are higher than normal, but not high enough to be classified as diabetes. If your blood sugar levels are higher than 150, you’re considered to have diabetes. Here’s the key difference between normal blood sugar and prediabetes:
- Normal Blood Sugar: If your blood sugar levels are in the healthy range, it’s a sign that you’re not prone to diabetes. You don’t have to do anything special to keep your blood sugar levels in check. They’ll take care of themselves.
- Prediabetes: People with prediabetes are at risk of developing diabetes. If you have prediabetes, there are certain foods and medications you can take to bring your blood sugar levels into line.
- Type 2 Diabetes: Type 2 diabetes is the most common form of diabetes. It’s typically associated with older adults, but it can also be caused by genetic factors or obesity. People with type 2 diabetes need to take care of their blood sugar levels just like anyone else with diabetes. They have to follow a dietary plan and exercise regularly.
- Gestational Diabetes: Gestational diabetes occurs during pregnancy, and it’s one of the most common causes of diabetes in women. It’s also one of the most treatable types of diabetes. Women who experience gestational diabetes are usually able to keep their weight well within the recommended limits once their pregnancies are over.
- Impaired Fasting Glucose Regulation (IGR): IGR is a condition where your blood sugar levels don’t stay in check during fasting (when you’re not eating). Studies suggest that IGR is associated with an increased risk of heart disease and stroke. Thankfully, there’s also treatment for IGR, and it involves losing weight. People with IGR have shown improvement in their blood sugar levels and health outcomes after following a dietary plan similar to a ketogenic diet.
- Mild Hypoglycemia: People with mild hypoglycemia don’t experience the symptoms frequently enough to be classified as having the condition. However, they are still at risk of experiencing heart disease and stroke just like anyone else with diabetes. The main difference is that they’re not likely to experience serious complications unless their blood sugar levels drop below 70.
- Polycystic Ovary Syndrome (PCOS): People with PCOS have a number of symptoms, including hair loss, acne, and irregular periods. In addition to weight gain, women with PCOS are at risk of diabetes and heart disease. Fortunately, there are measures you can take to reverse this condition, and one of the most effective treatments is a ketogenic diet. Studies have shown that this dietary plan can significantly improve PCOS-related symptoms and decrease the risk of developing diabetes and heart disease.
- You Are What You Eat: Studies have shown that what you eat plays a huge role in your biology and health. A diet rich in vegetables and fruits is known to reduce the risk of many chronic diseases, from diabetes to cancer. The evidence is clear that fruits and vegetables help reduce your risk of heart disease and stroke. In fact, some research suggests that a diet rich in vegetables and fruit can reduce your risk of type 2 diabetes by more than 50%.
- Food Frequency Questionnaire (FueF): The FueF is a questionnaire that measures your dietary habits. It categorizes food into four groups, with each group corresponding to a certain nutrient profile. The more fruits and vegetables you eat, the more you’ll align yourself with a healthy diet. There are pros and cons to using the FueF. While it’s easy to understand, the results aren’t always accurate. In a study of over 16,000 participants, the FueF under-reported fruit and vegetable intake by 14% and 22%, respectively. The tool tends to work best when used alongside a food diary or nutrition app. There are also privacy concerns regarding the FueF. The software doesn’t always ensure your personal information is kept confidential. If you’re looking for a free and easy-to-use tool to help you get started, the FueF is a great option.
Understanding The Ketogenic Diet
To understand what makes up a ketogenic diet and how much weight you need to lose to reverse prediabetes, let’s take a closer look.
Ketogenic diets are high in fat and low in carbohydrates. The idea behind keto is that you’re creating a physiological state where your body’s preferred fuel is fat instead of carbohydrates. When you eat carbohydrates, your blood sugar levels rise. When this happens, you’re presented with two choices: either eat more carbohydrates or eat something that contains fat. While this may be tempting, it’s unhealthy and you’ll end up storing more fat than you should. When this happens, it creates an obesity problem, which we already discussed.
The solution is keto. By eating foods that are high in fat and low in carbohydrates, you’ll make it easier for your body to burn stored fat for energy instead of carbohydrates.
When you eat carbohydrates, your blood sugar levels rise. When this happens, you’re presented with two choices: either eat more carbohydrates or eat something that contains fat. While this may be tempting, it’s unhealthy and you’ll end up storing more fat than you should. When this happens, it creates an obesity problem, which we already discussed.
The solution is keto. By eating foods that are high in fat and low in carbohydrates, you’ll make it easier for your body to burn stored fat for energy instead of carbohydrates.
How Does The Ketogenic Diet Help Reverse Prediabetes?
A ketogenic diet can help you lose weight and reverse prediabetes. Let’s take a closer look at the research on this topic.
Effective
According to the Physicians Association for Nutrition Therapy (PANT), “A ketogenic diet is an appropriate and effective treatment for children and adults with poorly controlled type 2 diabetes.” In studies conducted in children, the ketogenic diet has been shown to improve blood sugar control and decrease the need for medication. It also helped reduce the risk of severe hypoglycemia in these patients. In another study, adults with type 2 diabetes who followed a ketogenic diet for 12 months showed significant improvement in blood sugar levels, HbA1c levels, and insulin resistance. These benefits were most pronounced in participants who lost a significant amount of weight.