For many of us dealing with Type 2 diabetes, shedding extra weight is crucial. When our bodies struggle with insulin and can’t use it well, extra sugar floats in the blood and gets stored as fat.

Did you know?: for every kilogram we drop, our HbA1c drops by 0.1%. That means losing weight directly impacts how our blood sugar behaves.

Here’s a simple trick: cut back your daily calorie intake by 500 calories. If you’re on a 2000-calorie a day diet, cut it down to 1500 calories a day. And here’s the secret – focus on packing your meals with nutrient-rich stuff, not those high-calorie goodies.

Nutrient dense food to focus on are :-

• Liver and other organ meats (tripe, kidney, gizzards, heart)
• Eggs
• Fish liver oil, cod liver oil, or skate liver oil
• Whole raw milk
• Butter and cheese from grass-fed cows
• Avocado
• Quinoa (Orange List)
• Leafy Greens
• Nutritional Yeast
• Nuts and Seeds
• Olive Oil
• Fermented foods (Kimchi, Kombucha, sauerkraut – sugar free)
• Cruciferous veg including cauliflower, cabbage and broccoli
• Beans (From the Orange list)

These foods are packed with vitamins and minerals but won’t be loaded with calories like sugary or fatty foods.

By picking these nutrient-packed foods and cutting calories, you’re not just dropping weight – you’re giving your body what it needs without overloading on calories. It’s a win-win for managing weight and keeping Type 2 diabetes in check.

You also don’t want to lose weight too quickly. Keep your weight loss down to 100g – 500g a week. Of course when we see a bigger loss, it excites us, but slow, consistent weight loss is better for our health long term.