Fasting for Type 2 Diabetes

It may surprise you that many dieticians who work with diabetics are on TikTok, and this is where I learned about fasting for Type 2 Diabetes. Fortunately, my physician has a Registered Dietician Nutritionist (RDN) on staff. We have been meeting regularly since my diagnosis with the time between our visits getting longer each time because things have been going well. 

 

My dietician supports and even encourages intermittent fasting, so long as I keep the fast in the 14-16 hour range, anything over 16 hours is not recommended for diabetics. It’s also not recommended if you take a drug that lowers your blood sugar like insulin. A study by the National Institutes of Health found this to be more effective in weight loss and is easier to maintain than restricting calories. Excess weight is a factor for many Type 2 Diabetics. 

The two groups in this test — fasting and calorie restricting, both had healthy decreases in their glucose levels and a reduction in their waist circumference with no serious side effects 

My experience with intermittent fasting for Type 2 Diabetes

I want to assure you that I’m not ultra-disciplined about the timing. I probably fast for 16 hours five days a week. I don’t want to be a servant at the mercy of the clock. If my schedule doesn’t allow for lunch until 2:00 in the afternoon (19 hours after finishing my evening meal), I have breakfast.

If I’m really hungry (a rare occurrence), I eat before my usual window of 10:00 AM to noon. 

If I have out-of-town guests and going out for breakfast or brunch before they leave seems like the hospitable thing to do, I’ll eat before the end of my fasting period. 

I was diagnosed with Type 2 Diabetes three months ago. During that time, I’ve lost 16 pounds. I have changed what I eat and the order in which I eat foods, both posts for another day. Intermittent fasting isn’t the only thing I’m doing for my Type 2 Diabetes, so I can’t give it sole credit for the pounds I’ve dropped. 

Some days, I miss the ritual of a morning cup of coffee. Sitting and sipping a hot drink as I mentally prepare for the day. My coffee is mainly hot milk, so it’s not appropriate for fasting. I can substitute green tea sweetened with monk fruit without breaking my fast. 

If you don’t like green tea, I’ll offer two tips that have helped me. Use water that’s not quite boiling (175° F/80° C) and steep for only one or two minutes. Hotter water and over-steeping can make the tea bitter. Monk fruit (usually with erythritol or allulose) is my preferred non-calorie sweetener.

All the best,

Lois