CHAPTER 9 — 7-DAY STARTER PROGRAM FOR TYPE 2 DIABETES This 7 day starter program is designed to gently introduce the main habits that support better glucose control. It is not a strict diet or punishment. It is a structured experiment to show how the body can respond when food, movement, sleep, and stress are aligned for one week. GENERAL PRINCIPLES FOR THE 7 DAYS
- Three structured meals per day, with optional one small snack if needed.
- Each meal includes protein, vegetables, and controlled carbohydrates.
- At least one short walk or movement block after one or more meals.
- A simple, regular sleep and wake time.
- Basic stress management practice each day.
DRINKS THROUGHOUT THE WEEK
- Water as the main drink, still or sparkling.
- Herbal teas allowed.
- Unsweetened coffee or tea in moderate amounts.
- No sugary drinks or juices.
- No alcohol during this 7 day starter period if possible.
DAY 1 — RESET AND AWARENESS Focus:
- Begin regular meal times.
- Remove obvious sugars.
- Notice how the body feels.
Suggested structure:
- Breakfast: Protein based meal, such as eggs with vegetables or unsweetened yoghurt with a small handful of nuts and some berries.
- Lunch: Half a plate non starchy vegetables, one quarter lean protein, one quarter whole grains or legumes.
- Dinner: Similar to lunch, with slightly smaller portion of carbohydrates in the evening.
Movement:
- At least one 10 to 15 minute comfortable walk after any main meal.
Sleep:
- Choose a realistic bedtime and begin moving towards it, reducing screens and stimulating content in the last hour of the day.
DAY 2 — STABILISING MEAL PATTERN Focus:
- Reduce grazing and random snacks.
- Build balanced plates.
Meals:
- Continue with three main meals.
- If hungry between meals, choose a protein or fibre based snack such as a small handful of nuts, a boiled egg, or vegetable sticks with hummus.
Movement:
- Add a short walk after two meals if possible, for example after lunch and dinner.
Stress:
- Introduce one simple breathing exercise during the day, such as five minutes of slow breathing with longer exhales.
DAY 3 — REDUCING FAST CARBOHYDRATES Focus:
- Remove or greatly reduce white bread, pastries, and sweets.
- Replace them with vegetables, legumes, and protein.
Meals:
- Any bread, rice, or pasta used is wholegrain and limited in portion.
- At least one meal is mainly built from vegetables and legumes, for example lentil soup with salad and olive oil.
Movement:
- Maintain post meal walks.
- Stand and move for a few minutes at least once per hour during long sitting periods.
Sleep:
- Aim for the same bedtime as the night before, creating rhythm for the body.
DAY 4 — SUPPORTING LIVER AND ABDOMINAL FAT REDUCTION Focus:
- Lighten the evening meal.
- Avoid late night eating.
Meals:
- Breakfast and lunch remain balanced and satisfying.
- Dinner is lighter, for example fish or chicken with vegetables, and a small portion of healthy fat such as olive oil or avocado, with minimal carbohydrates.
Evening:
- No food in the last two hours before bed if possible.
- Replace late snacks with herbal tea or water.
Movement:
- Include at least one slightly longer walk, 20 to 30 minutes if comfortable, at any time of the day.
Stress:
- Repeat breathing exercise, and add a short relaxation or stretching session in the evening.
DAY 5 — CONSOLIDATING ENERGY AND MOOD Focus:
- Observe changes in energy, mood, and hunger.
- Strengthen the most helpful habits from earlier days.
Meals:
- Continue balanced meals.
- Ensure vegetables are present at every main meal, even breakfast if possible.
Movement:
- Maintain walking habit after at least one meal.
- Add a small amount of strength work, such as sit to stand from a chair, wall push ups, or gentle squats, according to ability.
Mental focus:
- Notice any reduction in cravings, improvement in clarity, or changes in sleep.
- Note these changes as direct feedback from the body.
DAY 6 — BUILDING CONFIDENCE Focus:
- Prove to yourself that the routine can fit into real life.
- Practice dealing with small challenges.
Meals:
- If eating away from home, apply the same rules:
- Prioritise protein and vegetables.
- Limit bread, fries, and sugary items.
- Make one meal especially rich in colour from vegetables.
Movement:
- Keep movement realistic, not extreme.
- Even if the day is busy, protect at least one short walk and one brief breathing or relaxation session.
Sleep and stress:
- Protect the last hour before bed as a calm period with minimal screens and stimulation.
DAY 7 — REVIEW AND PREPARATION FOR THE NEXT PHASE Focus:
- Review the week.
- Decide which habits to keep and strengthen.
Meals:
- Continue the same pattern.
- Allow one planned treat if desired, eaten slowly and consciously, while observing how it affects the body.
Reflection:
- Ask:
- How has energy changed compared with the week before.
- Have sleep, mood, or digestion improved.
- Did cravings reduce or become more manageable.
- Did any clothes feel slightly looser or more comfortable.
Planning ahead:
- Choose three habits from the week that felt most helpful and realistic, for example:
- Walking for 10 to 15 minutes after dinner.
- Including vegetables at every main meal.
- Avoiding sugary drinks and juices completely.
- Commit to maintaining these three habits for the next month, even as new layers are added later.
KEY POINTS SUMMARISED
- A 7 day starter program is a practical way to experience how food, movement, sleep, and stress interact.
- The focus is on stabilising meals, reducing obvious sugars, and adding gentle movement, especially after meals.
- Sleep regularity and simple stress practices support better glucose control and appetite regulation.
- The main outcome of the week is not perfection, but increased awareness and identification of habits that can be continued.
- The next chapters can build on this foundation with more detailed 30 day plans and specific protocols adapted to individual needs and test results.