Yes. You can fully recover from pre-diabetese. Pre-diabetes is 100% reversible as it is the beginning of just glucose abnormality. I suggest you to give up sedentary lifestyle and follow a diet plan coupled with supplemetary medicine.
7-day meal plan for prediabetes
Here is the prediabetes meal plan you should follow to avoid developing type 2 diabetes. Prediabetes cure is possible with the right amount of nutritious food in the diet.
Early Morning
On an empty stomach, drink water with lemon and add a pinch of cinnamon powder to the mixture. Add 1 tsp soaked methi seeds.
Breakfast
● Make 1 cup oats mixed with water. Add two walnut halves to the milk. Ensure you are not adding sugar or sugary content to the meal to enhance the taste.
● Eat two egg white omelettes.
● 1 cup of tea/coffee / Milk. Do not add sugar to any of the beverages.
Mid-morning
● Eat 1 fruit. Citrus fruits such as oranges and berries are recommended. Also, with that, take 1 cup of green tea.
Lunch
● For lunch, add a fresh vegetable salad with the topping of sprouts.
● Add 2 breads or 1 cup of brown rice. Alternatively, 1 cup of broken wheat like oats is also good for the health.
● 1 cup lentil
● 1 Cup Curd. If you are non-vegetarian, add 2 pc chicken or 2 egg white or fresh fish to the diet.
Post Lunch
Take 1 glass of warm water and add lemon. Also, take 10 to 50 minutes to walk in the garden. Stretching exercises such as walking could improve metabolism. You will experience a boost in energy and feel fresh when you return to your desk after the walk.
Mid Afternoon
In the mid-afternoon, take 1 glass of buttermilk / Ambil / 1 cup sol kadhi. Any liquid drink with a nutritional substance can be added to keep your body nourished for an extended period.
Evening Snack
In the evening, you would feel the need for the supplementary energy to nurture yourself till dinner. 1 cup of tea/coffee with no sugar would put your energy in balance.
Carry roasted low-fat soya beans with you. Eat them with your hot beverage. Also, you will find low-fat diet snacks such as puffed rice and roasted channa. It will keep you feeling energetic and improve your alertness.
Dinner
● 1 bowl of salad.
● Nachni roti / Bajra roti, Barley flour etc.
● 1 cup filled with green vegetables. Freshly grown green leafy vegetables consist of vital nutrition. It will fulfil the need of your body and keep you healthy throughout the day.
● 1 cup of curd
Post Dinner
Drink 1 glass of warm water by adding lemon juice to it. If possible, take a 10 to 15 mins walk. Even walking in the drawing-room could help improve the digestive system.
Bedtime
Drink 1 cup of milk
Prediabetes diet will make your body healthy. Consumption of essential nutrition supports insulin to stay in control. Follow the Prediabetes treatment diet plan regularly and improve your health.