How I Lost 21 kg and Stabilized My Blood Sugar Naturally

I Dropped A Whopping 21 Kg in 9 Months With FFD!

Name - Mr. Vilas Sukhadev Ramteke
Age - 56 Years Young
Profession - Engineer
Place - Pune, Maharashtra.

My name is Vilas Sukhadev Ramteke, I am 56 years old, and I live in Pune. I work as an engineer, and for many years I believed my health was reasonably under control.

However, a routine check-up revealed something that made me pause and rethink my lifestyle. My HbA1c had reached 5.9, and with a strong family history of diabetes, I knew I had to take preventive action before things worsened.

That decision eventually led me to Freedom From Diabetes (FFD), where I learned how to manage my health more scientifically.

Key Takeaways

HbA1c reduced from 7.5 to around 6.2 in 9 months
Weight reduced from 90 kg to 69 kg in 9 months
Cleared GTT
Improved digestion and gut health
Higher daily energy and better sleep
Developed a sustainable fitness routine including cycling and strength training

My Diabetes Story

Diabetes runs strongly in my family. Both my father and mother had diabetes, so I was always aware that I might develop it someday.

Initially, I did not have any major symptoms like excessive thirst, fatigue, or frequent urination. But when my HbA1c reached 5.9, it made me concerned.

I started researching on my own to understand why diabetes develops.

During this time, I watched several videos by Dr. Pramod Tripathi, which explained the science behind food, carbohydrates, and lifestyle habits.

I began making small changes on my own, reducing carbohydrates and focusing on balanced nutrition with protein, healthy fats, and controlled carbs.

Later, I joined the Discover Reversal Session (DRS) program at FFD, where I realized that many of the principles I had started following were part of a structured system.

My Reversal Journey

At one point, my HbA1c had reached 7.5, but after implementing the lifestyle changes recommended through FFD, it came down to around 6.5, and now it stays consistently around 6.2.

Along with that, my weight also changed dramatically. Earlier, I weighed around 90 kg, which was clearly higher than what was healthy for me.

Through diet discipline, fasting protocols, and regular exercise, I gradually reduced my weight to 69 kg, losing over 21 kg.

Whenever my weight increases slightly due to social events or travel, I now know exactly how to bring it back under control.

That awareness about my body has been one of the biggest benefits of this journey.

Athletic Identity

Physical activity has become a regular part of my routine.

I now practice:

Strength training
Cardio workouts
Cycling
Regular exercise sessions during the week

Initially, I could only cycle 2–3 kilometres, but gradually I improved my stamina. Today, I comfortably cycle 10–12 kilometres every Sunday, which feels very satisfying.

I also occasionally practice short fasting periods when I feel my weight increasing slightly, which helps bring my body back into balance.

Other Health Improvements

Apart from weight loss and better sugar control, I noticed several improvements in my daily health.

My digestion improved significantly after starting the green smoothie routine.

Earlier, I would often experience bloating and heaviness after meals, but those issues have now disappeared.

My sleep has improved, my energy levels are higher, and I feel light and active throughout the day.

Earlier, by evening I would feel tired and sluggish, but now I can stay energetic even after a full day of work.

Current Lifestyle & Reflection

One of the biggest learnings from this journey is understanding how the body responds to food and lifestyle habits.

Today I know:

What foods help my body
What foods increase my weight or sugar
How to correct my routine if something goes off track

The FFD app and learning resources have also been very helpful.

There are many educational videos that help you understand how to maintain health for the long term.

Because of these learnings, I feel confident that I can manage my health for the rest of my life.