Introduction
One of the personal
targets I have had for some time was to reduce my weight. For a long time, I felt
that I have been somewhat on the heavier side. I could feel the weight around
my waist and tummy as well as on my face. I also felt that I was becoming less
energetic.
So in late 2019,
I decided to do something about it. I had been reading about several programs
and activities that people have been talking about and participating in for
themselves.
In this
blog, I am going to share with you what I have been doing to manage my weight
loss. As an aside, I have also been able to control my Type 2 Diabetes as a
result of the weight loss.
Enter
Intermittent Fasting
One of the practices that I had been researching and
interested about is Intermittent Fasting.
“Fasting; seems to lead to a reversal of diabetes” – Dr
Jason Fung
“The cure is a diet - the right diet” – Dr Jason Fung.
The above are quotes made by Dr Jason Fung, which I heard
him say in YouTube videos he has presented. Dr Jason Fung is a Canadian
nephrologist. He is a world-leading expert on intermittent fasting and low carb
dieting, especially for treating people with Type 2 diabetes.
Dr Fung has several YouTube messages; I suggest that you
view as many of them as you can to get a good understanding of what this
pioneering doctor is talking about.
I started following some of Dr Fung’s suggestions.
What Is
Intermittent Fasting
Intermittent
fasting is a popular approach to dieting and weight loss that involves cycling
between periods of eating and fasting. It is not a diet plan, but rather a
pattern of eating that restricts the hours in which one can consume food.
There are
different methods of intermittent fasting, but the most common one involves
fasting for 16 hours and eating within an 8-hour window. This is also known as
the 16/8 method. Another approach is the 5:2 diet, where one eats normally for
five days a week and restricts calories to 500-600 for two days.
Proponents
of intermittent fasting claim that it can lead to weight loss, improved metabolic
health, and other health benefits. Some studies have shown that intermittent
fasting can improve insulin sensitivity, reduce inflammation, and promote
autophagy (a cellular process that removes waste and damaged cells).
I started following some of Dr Fung’s suggestions. He talks about Intermittent Fasting in his book “The Diabetes Code”. Following this, I have actually achieved two targets, reducing my weight and better controlling my Type 2 diabetes... You can find out more – Here.
Please note you have to consult your health care professional before
changing anything about your current treatment for Type 2 Diabetes or weight
loss. I have consulted my healthcare professional and my sister who is an MD.
Some Stats On
Type 2 Diabetes
Type 2 diabetes,
also known as diabetes mellitus is one of the fastest growing global health
challenges of the 21st century. Based on the 2019 International Diabetes
Federation (IDF) Diabetes Atlas, 463 million adults aged 20–79 years are estimated to be living with diabetes mellitus today, worldwide,
and 700 million are projected to be living with the
condition by 2045. Specifically, the Middle East and North Africa (MENA) region
is estimated to have the highest diabetes mellitus prevalence of all regions in
both 2019 and 2045 (i.e., 12.8 and 15.7%, respectively).
This is a
very significant number of people. It will be very catastrophic on governments
and their health systems if new ways of treating and combatting this disease
are not found and implemented!
My Intermittent
Fasting Journey & Results
I must say that I looked into Intermittent Fasting as a method to achieve
two targets:
1. * Lose Weight
2. * Better Control Of My Type 2 Diabetes
There are several regimens in Intermittent Fasting. You can also plan one for yourself. What I have been doing for me is that I have instilled the practice of not eating anything after 10pm at night until 12 noon the following day. So, that is an intermittent fasting period of 14 hours! What is fasting? According to Dr Fung, it is to control the voluntary abstinence of food. Fasting is not starvation!
Especially in the morning, fasting can be challenging. You have to train and condition yourself to follow this practice. Typically, I start the morning with a cup of coffee with milk – NO SUGAR – I don’t take sugar – I enjoy the taste of coffee with the milk. This is between 7am-8am. At the most, I will have another cup of coffee about 10am. After that, if I get hungry or peckish, I tend to drink water.
After 12 noon, I tend to have a brunch, not a fully-fledged lunch. Usually it is toast, sometimes with eggs. This is usually between 12:30pm – 1:00pm. I do break this rule sometimes – I eat rice and curry with vegetables or noodles. In between, if I get hungry, I eat a banana, apple or pear (not all together or in that order). And there is always water - that has become a friend to me. About 4pm, I have a cup of tea sometimes with biscuits.
For dinner, I have either rice, noodles or pasta with meat and vegetables. Sometimes I have chips as well. How is that for a mix? Life is pretty straight without some twisters eh! Usually, this is a light meal. What I found myself doing was that I was eating more often in the non-fasting period; but much smaller portions. There are some days where I do have to break this pattern – that is if I am going out for a party or a reception. After that, I go back to my routine.
And after 10pm, I go back to drinking water if I get peckish. It is challenging in the beginning, but once you condition yourself, it is amazing what you can achieve.
Please note for my Type 2 Diabetes, I take metformin. Before I practiced Intermittent Fasting and relying only on the metformin, it did not reduce my BGL, blood glucose level. At that time, it was hovering between 7.0 to 8.0 mmol/L (126mg/dL to 143mg/dL). My current readings with Intermittent Fasting are well below this (almost non-diabetic)
Scientific Info About Type 2 Diabetes
What scientists have now discovered is that the Root Cause
of Type 2 Diabetes is your pancreas (insulin-producing organ), becoming damaged
by inflammation brought on by poor eating and lifestyle habits - and many
natural foods loaded with MSG, GMOs and High Fructose Corn Syrup (all very
common in our modern diets).
Most of the foods in our modern diet are full of
pancreas-destroying-acids, carbohydrates, trans fats, chemical additives and
refined sugars.
Because your pancreas is the next link after the stomach in the digestion process, whatever you eat goes directly to this delicate organ. So, instead of digesting food and producing insulin, your pancreas now becomes a "shock organ". Which means your pancreas has to absorb and neutralize all the excess acids our modern diets dump into it. Here is more information about this new finding and actions you can take
The
Ways I Rewarded Myself
As a result of the Intermittent
Fasting protocol, I found that I was losing weight. In the first year, I lost
about 5kg (11 1b). I was able to fit into some of my clothes which I was not
able to fit into before. This continued to be the case as I lost more weight.
Then as I began to lose more weight, I
found that I seemed to have more energy. I am able to take longer
walks. Also, I felt less tired and more alert. And, I was sleeping better. These
are all the ways that I rewarded myself – that is enjoying the benefits of
Intermittent Fasting and not reverting to my old eating habits.
And of course a major benefit was that
my blood glucose level readings were very much in control, almost to the extent of
reversing it, but not quite yet. This is
a journey; and I am taking it step by step and enjoying every good result; along the way.
Conclusion
I set about with the intermittent fasting activity and
dieting to control my weight in 2019. I was about 100kg or 220lb for a 6ft
frame, at that time. This is a lot of weight to carry.
My aim was to lose about 20 kg at that time. And I have achieved that
target (20kg/44lb). This is in 4 years.
A very positive outcome of this is that my blood glucose levels have come down significantly. While it is still considered diabetic, the control is so much better and the results are quite consistent.
I am confident that as I practice this pattern of intermittent fasting and dieting and conduct further research on new developments, and implement them, I will be able to reverse my Type 2 diabetes and continue to maintain and control my weight gain.
Please note that you have to consult your healthcare professional for any changes in your medication and lifestyle for weight-related and diabetes issues, and health issues in general.
Since Intermittent Fasting is also related to weight loss, here is a quiz that you can take to find out more.
0 Comments