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In 2003 I was diagnosed with Type 2 diabetes. At the time, I was 304 pounds (well documented here on Free Republic at the time). On April 1 of that year, I started walking at least two hours a day and went on what I called a "normal carb" diet as I never liked the term "low carb." By October, I was down to 197 pounds and walking 5-10 miles a day. The basic breakfast and lunch I maintain to this day. In the morning, three eggs (cooked anyway you like them), high-fat yogurt (no added sugars) and berries. At lunch, always a tin of sardines and some nuts.

Dinner I eat pretty much what I want so long as it is not processed junk (like microwave frozen meals). In fact, I don't even have a microwave in the house anymore. Everything is cooked on the stovetop, oven or grill.

I've had some ups and downs over the next 18 years but never got much over 240 (I'm 6'3") and presently at around 225 or so.

No Type 2 diabetes whatsoever. Blood work is always excellent. No prescription drugs of any kind. I'll be 60 next year and in perfect health.

I'm not going to tell anybody what to eat but do recommend what not to eat: Soda pop, candy, chips, pies, cakes, ice cream, frozen "prepared" dinners, and fast food (which is basically frozen and microwaved to order).

Your example was wonderful to read.

I am so glad you found a tasty and sustainable approach to greatly extend your life.

So many diagnosed with Type 2 just accept the drugs and continue to eat in unhealthy ways. For that matter, the American Diabetes Association prescribed high simple sugar diets as the only “sustainable” diet for diabetics. They knew in 2006 that low carb put diabetes into remission, but couldn't encourage it because it was not sustainable.

“We want to promote a diet that people can live with long-term,” says Clark, who is vice president of clinical affairs and youth strategies for the ADA. “People who go on very low carbohydrate diets generally aren't able to stick with them for long periods of time.”

https://www.webmd.com/diabetes/news/20060616/do-low-carb-diets-help-diabetes

I recall your epic journey to fix the weight problem. Congrats!

I have gluten intolerance, rheumatic arthritis and Valley Fever (in remission) as primary issues. I decided dropping my weight to unload my joints would be a good strategy. I choose a hybrid approach: 1) Zone perfect 30-30-40 calories from protein-fat-carb, 2) Intermittent fast (5:2) with 600 calories on Monday/Thursday and 1250 calories on the other days. I use MyFitnessPal to record weight daily and track food intake meal by meal. Stop putting food in when you hit your daily target. I dropped from 193 lbs in Jan 2016 to a low of 144 lbs in Jan 2018. I'm 153 this morning. At 5 ft 11 inches, my BMI is 21.5, body fat 16.5%. Two months short of my 65th birthday. Blood work has been perfect.