A1C reduction and prediabetes reversal via diet, exercise, and weight loss.

Introduction

Prediabetes (A1C 5.7-6.4%) affects 10-15% of Indian adults, but lifestyle changes like diet and exercise can reverse it. Losing just 5-7% body weight lowers A1C by 0.5-1%, slashing diabetes risk significantly.

Diet Strategies

Emphasize low-glycemic Indian foods:

• Choose ragi, brown rice over white; add fiber via dal, bhindi, and 25g daily veggies.

• Include proteins (paneer, lentils) and healthy fats (nuts); sweeten with stevia.
  Portion control and fewer refined carbs stabilize glucose effectively.

Exercise Essentials

Do 150 min moderate activity weekly:

• Brisk walks or yoga post-meals reduce spikes by 20-30 mg/dL.

• Add squats or resistance 3x/week for better insulin sensitivity.
  Even short bursts beat sedentary habits.

Weight Loss Plan

Aim for 5-10% loss (e.g., 5kg for 70kg person) via 1,500-1,800 calorie days and intermittent fasting. Track weekly; combine with exercise for 50% reversal success.

Sample 3-Day Plan

Tracking Tips

Test A1C every 3 months (target <5.7%); monitor fasting sugar (80-130 mg/dL). Stay consistent and consult doctors for tailored advice.

1. https://www.webmd.com/diabetes/tips-to-lower-a1c
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC9480679/
3. https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-diet/art-20044295
4. https://www.medicalnewstoday.com/articles/317216