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Reverse Your Diabetes in 12 Weeks: The Scientifically Proven Program to Avoid, Control, and Turn Around Your Diabetes
A groundbreaking program to avoid, control, and even reverse diabetes through diet and exercise. The research of Dr. George King, chief scientific officer of Harvard Medical School’s Joslin Diabetes Center, is widely recognized in the medical community as the gold standard. In Reverse Your Diabetes in 12 Weeks (previously published in hardcover as The Diabetes Reset), Dr. King transforms the center’s cutting-edge research—including the discovery of brown fat and how it enhances the effects of the body’s own insulin—into a program of eight proven strategies. Foremost is diet—but the real surprise is that the diet that actually works, a modified “rural Asian diet,” derives 70% of its calories from carbohydrates. Dr. King disentangles the myths and confusion surrounding carbohydrates, fats, protein, and fiber, and shows why not all carbs are bad and why sugar is not the root of all evil. Losing weight is also key, but in a very doable way—significant changes happen with a 5 to 7% reduction of body weight. He emphasizes the importance of exercise—it increases the muscles’ glucose-absorbing ability—and gives an easy-to-follow program of aerobic and strength exercises. And he shows why diabetics especially need those seven hours of sleep a night—chronic lack of sleep causes insulin resistance. A twelve-week plan shows how to put all of it into action—to take charge of blood glucose levels and significantly improve your health.
- GenresNonfictionHealth
381 pages, Kindle Edition
Published October 21, 2016
38 people are currently reading
19 people want to read
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Displaying 1 - 7 of 7 reviews
November 9, 2016
This was a very pertinent read for me as my husband has type two diabetes. The information and guidance given generally seems pretty straightforward and “doable”, I’m now intrigued to discover if it will actually work and have actually ordered myself a print version of this with a view to giving it a go – then I should be able to actually say whether or not it works! There are eight different strategies discussed and making a change to utilise even one of them is said to have a positive impact. The book contains “A twelve-week plan [which] shows how to put all of it into action—to take charge of blood glucose levels and significantly improve your health.” With the increasing numbers of people developing diabetes, if following this advice works it could help so many people – I believe it is definitely worth giving a go and considering even if you currently haven’t been diagnosed with diabetes – prevention is so often better than cure IMHO!
I requested an ARC of this via NetGalley and have subsequently ordered myself a copy, which should help show how good I think this potentially is.
I requested an ARC of this via NetGalley and have subsequently ordered myself a copy, which should help show how good I think this potentially is.
May 23, 2016
Diabetes runs in my family. My grandma had it, my mom has it. If you don't count genetics as predisposition, I have two of the other large factors: I'm obese and physically inactive. Add that to my stress level (the mental illnesses attached to my name), and I am diabetic waiting to happen. So when I saw this book on NetGalley, I knew I needed it.
Since I finished the book, I already started making some changes, urging my mom to do too. The book is filled with an enormous amount of information, but it's very easy to understand and incorporate in day-to-day activities. It also offers relaxation techniques, exercise examples, all incredibly helpful.
I recommend it to anyone who has diabetes, is at risk, or is afraid of it. All you need to know or do is written down in this book.
Since I finished the book, I already started making some changes, urging my mom to do too. The book is filled with an enormous amount of information, but it's very easy to understand and incorporate in day-to-day activities. It also offers relaxation techniques, exercise examples, all incredibly helpful.
I recommend it to anyone who has diabetes, is at risk, or is afraid of it. All you need to know or do is written down in this book.
June 4, 2016
Informative Read... I shared this information with a family member that's battling diabetes. They have seen a drastic change in their health.
December 27, 2020
5 stars for scientific studies used.
3 stars for flawed weight loss approach that has already been proven to fail in most cases.
3 stars for flawed weight loss approach that has already been proven to fail in most cases.
December 30, 2017
Very good pointers and theories and applications to managing diabetes and even preventing it.
My only beef with this kind of book is the diet aspect. It pushes the Rural Asian Diet. Nothing wrong with it per se, but I wonder how Indians who have always run on their rice and wheat and ghee can adapt to such a diet, which is a complete overhaul of their lives and ways of eating Yes, I'm Indian, as is my husband, who is also diabetic). You might say that it is this way of eating that got them here, with diabetes, but there IS this thing wherein you are better suited to what your ancestors ate - you won't go and put any Asian person whether in Asia or elsewhere on a diet heavy in dairy products, because Asians are notorious for lactose intolerance - again, this is because that's the way their ancestors evolved! Nothing wrong with it ... but my point being, diets can seem like miracles, but they might not work for everyone. Be careful before you fall head first into any new program.
Still, there is VERY good information to be picked up from this book - I had never heard of brown fat before! There was also good tips about exercise and how to make it more effective regarding diabetes prevention and management.
My only beef with this kind of book is the diet aspect. It pushes the Rural Asian Diet. Nothing wrong with it per se, but I wonder how Indians who have always run on their rice and wheat and ghee can adapt to such a diet, which is a complete overhaul of their lives and ways of eating Yes, I'm Indian, as is my husband, who is also diabetic). You might say that it is this way of eating that got them here, with diabetes, but there IS this thing wherein you are better suited to what your ancestors ate - you won't go and put any Asian person whether in Asia or elsewhere on a diet heavy in dairy products, because Asians are notorious for lactose intolerance - again, this is because that's the way their ancestors evolved! Nothing wrong with it ... but my point being, diets can seem like miracles, but they might not work for everyone. Be careful before you fall head first into any new program.
Still, there is VERY good information to be picked up from this book - I had never heard of brown fat before! There was also good tips about exercise and how to make it more effective regarding diabetes prevention and management.
June 14, 2016
This book is for people who have been told diagnosed as bordelrine diabetics, have risk factors for diabetes, or have been diagnosed with diabetes. It also provides information specific to those of East Asian heritage that is more specific than standard Western recommendations.
The author is a physician and diabetes researcher who recommends diet, exercise, and lifestyle changes to address blood sugar issues. He explains how diabetes is developed, the way different risks and behaviors increase your likelihood of developing it, and he backs everything up with multiple research studies.
The first half of the book is dedicated to explaining what diabetes is, how you develop it, how it affects your body, and what influences its progression. He then goes into a description of the elements of his 12-week plan to change your diet, exercise, and stress levels. He explains the importance of each element and backs those up with published research studies as well.
The second half of the book is the day-by-day plan to incorporate each of his recommended elements into your life. The nice thing here is that he progressively adds behaviors over the 12 week period. The diet is a standard whole-grain, low-fat diet. The exercise is a mix of aerobic and strength-building, he wants people to lose a bit of weight, and to activate their physiology in ways to help increase insulin sensitivity. This includes getting enough sleep and managing stress.
Some of the practices could be expensive and require special equipment. The author disagrees with the high-fat and high-protein diets, despite evidence that they can be beneficial as well. He doesn't show that those other practices are harmful, bust focuses of showing that his way works. He also doesn't have any products he's selling--he gives name brands of various products like supplements or cold vests (to stimulate brown fat).
This is a book for someone who wants to go deeper into what diabetes is and how to combat it without medication. It is really meant for people who are not insulin-dependent, though they would likely benefit as well.
I received a copy for review through NetGalley.
The author is a physician and diabetes researcher who recommends diet, exercise, and lifestyle changes to address blood sugar issues. He explains how diabetes is developed, the way different risks and behaviors increase your likelihood of developing it, and he backs everything up with multiple research studies.
The first half of the book is dedicated to explaining what diabetes is, how you develop it, how it affects your body, and what influences its progression. He then goes into a description of the elements of his 12-week plan to change your diet, exercise, and stress levels. He explains the importance of each element and backs those up with published research studies as well.
The second half of the book is the day-by-day plan to incorporate each of his recommended elements into your life. The nice thing here is that he progressively adds behaviors over the 12 week period. The diet is a standard whole-grain, low-fat diet. The exercise is a mix of aerobic and strength-building, he wants people to lose a bit of weight, and to activate their physiology in ways to help increase insulin sensitivity. This includes getting enough sleep and managing stress.
Some of the practices could be expensive and require special equipment. The author disagrees with the high-fat and high-protein diets, despite evidence that they can be beneficial as well. He doesn't show that those other practices are harmful, bust focuses of showing that his way works. He also doesn't have any products he's selling--he gives name brands of various products like supplements or cold vests (to stimulate brown fat).
This is a book for someone who wants to go deeper into what diabetes is and how to combat it without medication. It is really meant for people who are not insulin-dependent, though they would likely benefit as well.
I received a copy for review through NetGalley.
March 13, 2021
This book is starting out strong. "Ultimately, it took us four years at a cost of several million dollars to design and execute a study that would accurately measure the effects of these two dietary approaches." p. 43 I 100% love that this book is about numbers and is very specific.
This diet is called RAD for Rural Asian Diet and that means 15% fat, 70% carbohydrates, 15% protein and 15 grams of fiber per 1,000 calories.
Brown fat activation sitting in a room at 59F for 2 hours wearing summer clothes will stimulate brown fat.
The 12 week plan. Eat 30 grams of fiber every day and other very specific goals.
The two other reverse diabetes books I "read" in 15 minutes. This one is going to take some time to parse and seems worth the effort.
This diet is called RAD for Rural Asian Diet and that means 15% fat, 70% carbohydrates, 15% protein and 15 grams of fiber per 1,000 calories.
Brown fat activation sitting in a room at 59F for 2 hours wearing summer clothes will stimulate brown fat.
The 12 week plan. Eat 30 grams of fiber every day and other very specific goals.
The two other reverse diabetes books I "read" in 15 minutes. This one is going to take some time to parse and seems worth the effort.
Displaying 1 - 7 of 7 reviews