00:00Dr. Zaryab, can we reverse the diabetes?
00:03Of course, we can reverse the diabetes throughout the diet,
00:07but the pre-diabetes stage is more easy.
00:11Two steps to follow you if you have pre-diabetes diagnosed.
00:15First of all, you need to increase your physical activity.
00:19In physical activity, you should have a proper walk.
00:22Walk doesn't mean that you don't have to go randomly,
00:25so you should consider it in a walk.
00:26You walk properly 40 to 50 minutes with wrist walk and jogging,
00:31which will balance your sugar levels and reverse the diabetes.
00:35The second point is that the diet modification is the most important in pre-diabetes condition.
00:40First of all, you have to cut down the simple carbohydrates in your diet,
00:46which you have to skip your bread,
00:47the white flour roti,
00:49you have to reduce your chawal,
00:51sugar-y drinks,
00:52fruit juice,
00:54you have to skip the juice,
00:56and you don't have to do biscuit snacking.
00:58What you have to add on in your diet,
01:01you have to intake your whole greens,
01:03you have to take multi-grain or whole wheat roti,
01:06you have to take multi-grain bread,
01:08you have to take your plate of variety,
01:10you have to take the intake of vegetables,
01:11you have to take the protein,
01:12you have to take the protein,
01:12you have to take the protein,
01:13and you have to take the sugar-y,
01:15you have to take the protein.
01:16And with this diet,
01:17the most important thing is that you have to control your portion.
01:20As long as you have to minimize the portion,
01:22you will be able to reverse your pre-diabetes condition.
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