The 8-Week Blood Sugar Diet

Synopsis

'A life-changing diet... in 8 weeks you can halt the progress of pre-diabetes and even reverse type 2 diabetes returning blood sugar levels to normal.' - Daily Mail

**AS SEEN ON CHANNEL 4**

Dr Michael Mosley, author of the bestselling 5:2 Fast Diet, reveals a game-changing approach to one of the greatest silent epidemics of our time - raised blood sugar levels.

The food we eat today, high in sugar and easily digestible carbohydrates, is not only making us fat, but is putting us at risk of type 2 diabetes, strokes, dementia, cancer and a lifetime on medication. More than a third of adults in the UK now have raised blood sugar levels and most don't know it.

In this timely book, Dr Mosley explains why we pile on dangerous abdominal fat and shows us how to shed it, fast. He demolishes common myths, such as the claim that steady weight loss is always better than rapid weight loss and that those who lose weight rapidly will inevitably put it back on.

This is a book not just for those at highest risk but for anyone who has struggled with their weight and wants to regain control of their health.

Summary

Chapter 1: Understanding Blood Sugar

* Explains the importance of blood sugar regulation and its impact on overall health.
* Example: High blood sugar levels are linked to an increased risk of type 2 diabetes, heart disease, and obesity.

Chapter 2: The Hormone Connection

* Discusses how hormones like insulin, glucagon, and cortisol affect blood sugar levels.
* Example: Insulin helps move glucose from the bloodstream into cells for energy, while glucagon raises blood sugar levels when needed.

Chapter 3: The 8-Week Blood Sugar Diet

* Outlines the key principles of the diet, which includes limiting refined carbohydrates, eating whole foods, and incorporating regular exercise.
* Example: The diet emphasizes consuming plenty of fruits, vegetables, lean proteins, and healthy fats while minimizing processed foods and sugary drinks.

Week 1

* Goal: Lower blood sugar levels by restricting processed carbohydrates and focusing on whole, unprocessed foods.
* Example: Replace white rice with brown rice, pasta with whole-wheat pasta, and white bread with whole-wheat bread.

Week 2

* Goal: Continue reducing blood sugar levels by limiting fructose intake and managing stress.
* Example: Limit fruits high in fructose, such as mango and pineapple, and engage in stress-reducing activities like yoga or meditation.

Week 3

* Goal: Stabilize blood sugar levels through portion control and regular exercise.
* Example: Use smaller plates to reduce calorie intake and participate in at least 30 minutes of moderate-intensity exercise most days of the week.

Week 4

* Goal: Maintain steady blood sugar levels by incorporating complex carbohydrates and balancing macronutrients.
* Example: Include complex carbohydrates like oatmeal, beans, and lentils in meals, and ensure a balance of proteins, carbohydrates, and healthy fats.

Week 5

* Goal: Improve insulin sensitivity through intermittent fasting and increased protein intake.
* Example: Engage in intermittent fasting by restricting food intake for 12-16 hours overnight, and increase protein intake through lean sources like chicken, fish, and beans.

Week 6

* Goal: Support blood sugar balance by optimizing sleep and reducing inflammation.
* Example: Aim for 7-9 hours of quality sleep each night and incorporate anti-inflammatory foods like berries, turmeric, and green tea into the diet.

Week 7

* Goal: Reinforce healthy habits and manage blood sugar levels.
* Example: Continue following the principles of the diet, monitor blood sugar levels regularly, and make adjustments as needed.

Week 8

* Goal: Sustain weight loss and blood sugar control.
* Example: Continue eating whole, unprocessed foods, incorporating regular exercise, and managing stress to maintain optimal blood sugar levels.