Is "Just Eat Less" the Solution to Managing your Diabetes?

Is “JUST EAT LESS” the solution to managing your diabetes?

When first diagnosed with Type 2 diabetes, you might hear the well-intended, but somewhat unhelpful advice: "Just eat less." Other variations include "just cut out carbs" or "don't eat after 6 p.m."

Eating with diabetes often becomes about what you can’t eat—deprivation, being hungry, or cutting out whole food groups, like carbohydrates. But diabetes management is far more complex than a one-size-fits-all solution.

The Problem with "Just Eat Less"

Reducing food intake too much can leave you feeling hungry, deprived, and low on essential nutrients. You may lose out on the very nutrients your body needs to manage blood sugar effectively.

While it's true that certain foods—like highly processed, low-nutrient options—should be limited because they contribute to excess calories, glucose spikes, and inflammation, “just eating less” doesn’t necessarily mean you’re eating better.

The Risks of Restrictive Diets

When you restrict too much, especially nutritious, high-volume foods or whole food groups, you’re more likely to feel unsatisfied. This can lead to overeating later, whether it’s hours, days, or weeks ahead. For some, fasting protocols, like intermittent fasting or time-restricted eating, can help manage intake. But if it leads to overeating in the evening, it defeats the purpose.

Following rigid, unrealistic meal plans—like eating only lettuce and tuna for lunch—can seem like a quick fix, but it's often unsustainable. Once the motivation fades, it’s hard to stick to the plan, and the cycle of restriction and bingeing begins again.

A Better Strategy: Add More, Not Less

Rather than focusing only on eating less, think about what you can add to your meals. Incorporating more nutrient-dense, lower-calorie foods—like fiber-rich veggies, lean protein, and healthy fats—can keep you fuller for longer and support blood sugar control. By thinking about what to add, you shift the focus to abundance, not deprivation.

The Takeaway: Balance, Not Starvation

You don’t need to starve yourself, restrict entire food groups, or rely on "diabetic" foods. A nutritious, balanced diet can provide energy, satisfaction, and fuel for an active lifestyle. And remember, "just eat less" doesn’t mean cutting something out forever. It's about finding the right balance between what to reduce and what to add.

My advice? Focus on eating more of the foods that work for your body and your diabetes, and that you can continue eating long term. If you need help finding that balance, I'm here to guide you.