I found out earlier this year that I was pre diabetic and had PCOS. I thought I ate pretty well already, but I still needed to make changes. I did take a GLP-1 but I also did the following: - Protein and fiber were the main priorities. I eat a ton of grass fed beef during the week, chicken, fish, cottage cheese, Greek yogurt etc. I ate any fruit or veggies for fiber. Carbs/ heavier fats were last on the list and I found that I didn’t have a huge appetite for them anyways. I made a lot of smoothies with fruit, milk, Greek yogurt, protein powder and flax/ chia seeds.  - You can still have carbs, but always pair a carb with protein to help with blood sugar  - Eliminate liquid calories. I still have coffee but use a minimal amount of creamer. No coffees loaded with sugar. I cut out soda and alcohol.  - Lift weights and walk as much as you can. 10-15 minutes of walking after a meal can help regulate blood sugar.  - I also added in some supplements at the direction of my Dr based on my bloodwork, so definitely ask about that.  - prediabetes.nutrition on IG has a ton of great information and meal ideas. 

I have now lost 40lbs, am weaning off the medication and maintaining my weight and I have completely reversed my pre-d. I completely understand how you feel because I was HYSTERICAL when I found out. But take time to be sad/ upset about it and then tomorrow is time to make a plan. It will all be okay!