I am a 62-year-old man, weight 83 kgs, mostly sitting work, living in Noida.
I am diabetic for over 25 years. I wake up in the morning between 5.30 am to 6 am and take warm water with lemon/alovera/giloy.
I then walk for about 45 minutes.
I take tea with two Marie biscuits and about 30-40 gms of namkeen.
For breakfast, I have two chapattis/poha/sandwich/any item.
Lunch is three chapattis of wheat/ragi+besan.
Evening, I have small quantity of fruit -- apple or any seasonal fruit, but not banana.
Dinner is at about 8 pm; I have two chapattis.
I go to sleep between 10 pm and 10.30 pm.
I take medicine with insulin but my sugar level fasting does remains 180-200.
-- Saraf
Ans: Your situation may seem difficult to you, but it isn't reversible.
Diabetes with excess weight is a condition which can be overcome with healthy habits.
Lack of endurance and insulin resistance is a sign of uncontrolled sugar levels.
To bring a change, you must include aerobic and strengthening exercises which will increase your lean mass and metabolism.
Include healthy foods in your diet like oats, dalia, fruits, vegetables, whole grains and beans, which contain lots of fibre. This will help increase your metabolism and thereby reduce your blood sugar levels.
Protein-rich foods are necessary for sustenance, so include foods like dairy products, eggs (if permissible), lentils, nuts, soya, etc.
Reduce too much namkeen, which is not healthy and has lots of trans fats, salt and additional calories, which will spike the blood sugar levels.
A balanced diet that contains essential nutrients, and a modification of your habits, will result in a healthy lifestyle geared towards fitness.
