How to prevent type 2 diabetes with lifestyle changes

Type 2 diabetes occurs when chronically high blood sugar over several years negatively impacts insulin levels. It’s a disease that can lead to vision loss, nerve damage, kidney failure and cardiovascular issues, and half a million people in the UK are living with it undiagnosed.^{1 2 3 4 5} The good news is it’s preventable and reversible. In fact, The Fast 800 was founded when Dr Michael Mosley discovered a science-backed way to reverse his own type 2 diabetes in a matter of weeks using a Mediterranean-style diet. So, if you want to find out how to prevent type 2 diabetes, keep on reading as we explore the key pillars for prevention and share our top tips for adopting a reverse prediabetes lifestyle.

How to prevent type 2 diabetes

If you’re focusing on how to prevent type 2 diabetes, there are a few key places to start. Whether it’s making a couple of simple switches to reduce excess sugar intake or upping certain nutrients in your everyday diet, taking just that first step can make all the difference.

• Make smart carbohydrate swaps: The first step in how to prevent type 2 diabetes is to reduce your intake of the refined junk food getting in the way of your goals. Ultra-processed foods and junk food are rapidly digested and cause blood glucose to spike quickly, so favour gut-friendly fibre instead by switching out foods like white pasta and bread for wholefoods like quinoa, legumes, and non-starchy vegetables. Visit The Fast 800 Programme for low carb swap recipes like courgetti, cauli-rice and portobello mushroom pizza bases.
• Try flipping the metabolic switch: Short-term rapid weight loss, or intermittent fasting approaches like the New 5:2 and the Very Fast 800, can flip the metabolic switch to kick the body into a state of ketosis. This is when the body swaps from burning glucose as a fuel source, to burning fat stores instead. It is a process that can reduce harmful fat from the liver and pancreas, which can help restore natural insulin sensitivity.⁶ If you are prediabetic, this is the kind of reverse prediabetes lifestyle change that is particularly valuable.

• Prioritise fibre and protein: If you’re wondering how to prevent type 2 diabetes, it’s just as important to address what you can add to your diet, rather than just focusing on what to cut out. We recommend consuming 60g of protein every day to reap its benefits like improving glycemic control, as well as slowing gastric emptying and absorption of carbohydrates to prevent sharp spikes in blood sugar after a meal.^{7 8} Additionally, 30g of daily fibre supports the good bacteria that lower inflammation, which in turn can improve insulin resistance.9 10

• Introduce intentional movement: Research has found that if you’re wanting to focus on how to prevent type 2 diabetes, high-intensity interval training (HIIT) is a great place to start. Short resistance workouts or daily HIIT sessions can help to improve glucose control and clear glucose directly from the bloodstream, as well as improving insulin sensitivity as quickly as the very next day.^{11 12} For HIIT exercises and resistance workouts guided by a team of fitness experts, sign up to The Fast 800 here.

5 tips to get more protein and fibre in your diet

1. Sprinkle nuts and seeds over your meals to easily add in a generous amount of fibre, as well as added flavour and texture.
2. For a protein boost, blend cottage cheese into your shakes or recipes, or add to omelette mixes to increase the protein content.
3. Kick your day off right with a protein and fibre-rich breakfast like a Greek yogurt bowl topped with berries or a delicious dish like this Mushroom Pesto Frittata.
4. Follow a structured meal plan like The Fast 800 Programme to keep you on track with your nutrition targets each day.
5. Look into supplements like high protein shakes for extra support, but be aware of sugar contents. Ensure you opt for a shake that contains all natural ingredients and no added sugar, like The Fast 800 shakes.

   Join our email community

   Learn more about The Fast 800 approach to healthy living by receiving our free content, health tips and recipes as well as exclusive offers, delivered straight to your inbox.

   Name(Required)

   Email(Required)

   Sign up

   Δ

How Jan reversed her type 2 diabetes

74 year old Jan’s journey started when she wondered how to prevent type 2 diabetes, which ran in her family. Her story that followed is a testament to what can be achieved with the right healthy habits and evidence-based lifestyle changes.

After being diagnosed with type 2 diabetes and watching as her weight and medication increased over several years, she began following The Fast 800 Programme with her doctor’s support. After just six weeks, it was revealed that she had managed to put her diabetes into remission. She went on to shed an incredible three stone (19kg), and continues to use the programme to support her health.

If you have type 2 diabetes, or are prediabetic, adopting a reverse prediabetic lifestyle can be the key to living a longer, healthier and happier life. Reversing and preventing this disease is not about perfection or fad diets, but rather it’s about consistently improving the factors you can influence so you can take back control of your health.

Start your own prevention or remission success story by signing up for your 7-day free trial of The Fast 800 Programme, which combines exercise, structured nutrition, delicious food, and behavioural-change support to help you build long-term habits.