The rational solution is to burn the fat within the cells by increasing the metabolic flexibility of the body, so that the cellswill accept the glucose (carbs convert to glucose in the body) without additional Insulin. Insulin is a master hormone whose job is to push the digested food into the cells.

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Metabolic Flexibility: It is the process of switching between fat burning and carb burning depending on their availability.

 Metabolic flexibility can be increased through the following means:

1. Consuming the least processed carbs, so that they trigger fat-burning hormones instead of fat-storing hormones
2. Including adequate protein and good fats in your daily consumption
3. Increasing the fat-burning capacity of the cells through Physical Activity
4. Ensuring quality of sleep and optimal stress management. An imbalance or suboptimal state of sleep or stress triggers cravings for comfort foods, which are generally high-calorie, processed carbs.
 
Excess sugar can cause irreversible damage, and metabolic flexibility takes time to develop. So a prudent approach is to control the Sugar levels with medicines until the metabolic flexibility is developed with nutrition and a healthy, active lifestyle.

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WHO recommends diet, exercise, weight management and prudent use of medicines in order to control and maintain sugar levels.

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* We follow ICMR-NIN guidelines for Indians

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The diabetic population in India is going to hit the alarming mark of 101 million by 2030 and 134.2 million by 2045, whereas it was 17 million in 2019. This denotes that the country is expected to witness an increase of 74.2% by 2045.

Types of Diabetes

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Diabetes is not a single condition; it occurs in different forms based on the underlying cause and the way insulin functions in the body.

 1. Type 1 Diabetes:
An autoimmune condition where the body’s immune system attacks the insulin-producing cells in the pancreas. As a result,  very little or no insulin is produced. It usually develops during childhood or adolescence but can occur at any age.

 

 2. Type 2 Diabetes:
The most common form of diabetes, caused by insulin resistance. In this condition, the body produces insulin, but the cells fail to respond effectively due to metabolic inflexibility and accumulation of fat inside the cells. This form is largely influenced by lifestyle factors such as diet, physical inactivity, and stress.

 

3. Type 1.5 Diabetes:
Also known as Latent Autoimmune Diabetes in Adults (LADA), this form develops when prolonged Type 2 Diabetes leads to partial insulin deficiency. Over time, the pancreas begins to lose its ability to produce sufficient insulin, requiring both lifestyle management and, eventually, insulin support.

 

4. Gestational Diabetes:
This occurs during pregnancy when hormonal changes cause insulin resistance. Though it often resolves after delivery, women with gestational diabetes have a higher risk of developing Type 2 Diabetes later in life.

 

Symptoms to Watch For

Early detection of diabetes can prevent long-term complications. The symptoms may develop gradually and are often overlooked in the initial stages, especially in Type 2 Diabetes. Being aware of the warning signs can help in timely diagnosis and management.

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Common symptoms include:

• Frequent urination: Especially at night, due to excess glucose being excreted through urine.

• Increased thirst: Caused by dehydration as the body loses more water through frequent urination.

• Unexplained fatigue or low energy: Cells are unable to absorb glucose, leading to energy deficiency.

• Increased hunger: The body’s inability to utilize glucose triggers continuous hunger signals.

• Sudden or unexplained weight changes: Weight loss in Type 1 or weight gain in Type 2 Diabetes.

• Blurred vision: High sugar levels cause swelling in the eye lenses, affecting focus.

• Slow healing of wounds and frequent infections: High sugar levels impair immunity and blood flow.

• Tingling or numbness in hands and feet: Result of nerve damage caused by prolonged high sugar levels.

 

These symptoms may vary from person to person. If you experience any of the above, it is important to get your blood sugar levels checked at the earliest.

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Nutrition & Lifestyle Recommendations

Managing diabetes effectively requires a holistic and sustainable approach that enhances metabolic flexibility — the body’s ability to switch between fat-burning and carb-burning efficiently.

Nutrition

• Choose minimally processed carbohydrates like hand-pounded rice, brown rice, millets, quinoa or coarsely ground atta instead of refined grains.

• Build balanced meals with adequate protein (pulses, paneer, hung curd, eggs, fish, lean meats, whole dals) and healthy fats (ghee, cold-pressed oils, nuts, seeds).

• Increase fiber intake through vegetables, salads, and whole grains to slow glucose absorption and stabilize blood sugar.

• Avoid highly processed foods, excess sugars, and overcooked vegetables, which reduce nutrient value.

• Include your favourite foods mindfully while maintaining the right plate ratio — more vegetables, moderate grains, and enough protein.

 

Physical Activity

A structured combination of movements helps improve insulin sensitivity and fat metabolism:

• Cardio-intensive workouts (like brisk walking, cycling, or HIIT) for 30 minutes a day.

• Lifestyle movement: at least 10,000 steps a day to keep metabolism active.

• Strength training: 2–3 times a week through yoga, bodyweight, or resistance exercises to build lean muscle.
  Regular activity helps the body burn fat effectively and enhances metabolic flexibility.

 

Stress & Sleep

• Chronic stress increases cortisol, which interferes with insulin and triggers cravings. Incorporate mindfulness, meditation, and breathing exercises to reduce stress load.

• Quality sleep (7–8 hours) is essential. Poor sleep spikes fasting glucose, while good rest improves hormone balance and blood sugar control.

 

Habit Formation

Change takes time and consistency:

• 3-day reset: The body begins adjusting to new dietary patterns.

• 21-day rhythm: New lifestyle habits start becoming consistent.

• 90-day transformation: Sustainable changes reflect in energy levels and blood reports.

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Monitoring & Medical Support

While nutrition and lifestyle play a vital role, medical monitoring ensures safety and steady progress.

• Regularly monitor blood sugar (FBS, PPBS) and HbA1c levels.

• Medicines may be required initially but should be seen as supportive, not permanent, if metabolic flexibility improves.

• Keep in touch with your healthcare team for routine check-ups and report reviews.

• Early interventions at HbA1c levels of 6 to 6.5 are ideal for lifestyle reversal before long-term complications arise.

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Preventive Measures & Early Action

Even before diabetes sets in, proactive steps can prevent or delay its onset:

• Maintain an active lifestyle and healthy body fat percentage.

• Prioritize whole foods, balanced meals, and mindful eating.

• Monitor trends in blood sugar, especially if there is a family history.

• Manage stress and sleep to support hormonal and metabolic balance.

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Our Support

Transitioning to a new lifestyle can feel overwhelming, especially with ingrained habits and food preferences. Our structured, personalized program helps you make this shift comfortably and sustainably through:

• Customized nutrition plans aligned to your metabolism, preferences, and work-life context.

• Coaching support to break limiting beliefs and stay motivated throughout the journey.

• Meal guidance that includes your favorite foods while ensuring blood sugar balance.

• Ongoing monitoring of progress through blood reports and lifestyle assessments.

• Recommendations for physical activity and stress management to complement your nutritional changes.

Our goal is to help you achieve healthy blood sugar levels, enhance your energy and mood, and sustain these results long-term — with a balance of health and pleasure.