How I turned my pre-diabetes around and down t0 my ideal weight

I am a 73 years old male. 2017, I weighed 255 lbs, was obese, and had an A1C of 6 to 6.3. I decided to do something about it. I cut out white food in my diet (rice, bread, pasta, sugar, and potatoes). That first year I lost 50 lbs, which wasn't enough for weight loss but my A1C lowered to 5.2. At this point, I was not counting calories.

2018, I discovered some YouTube videos produced by Dr. Berg, Dr. Berry, and Thomas DeLauer., and started following their guidance. Also realizing how important tracking macros are I subscribed to my fitness pal. It went great, I lost another 35 lbs in the following 2 years down to 170lbs.

2019-2021, I have been stable in my weight and not pre-diabetic. I check my A1C every 3 months with an FDA-approved home test kit. My A1C range is 4.3 to 5.7. HOMA IR is 1.0 fasting insulin is 2.9 vitamin D is 77-84. All my labs are outstanding, Total cholesterol 172, HDL 82, LDL 80, Triglycerides 48, ratio 2.1, VLDL 10.

My recommendations: track your macros, track your calories (I maintained 2000-2500 calories per day, so this was not a calorie deficit diet). The macros I used were Carbohydrates 5%, Protein 15%, Fat 80% (that is good healthy fat). Consume only healthy whole foods, learn to cook!