If you have type 2 diabetes or are overweight, you have an opportunity to turn things around and improve your health. Type 2 is characterized by two factors: abnormally high blood sugar levels, and high levels of insulin. Normally, blood sugar serves as one of your body's main fuels. If you didn't have blood sugar you wouldn't have the energy to get out of bed.
Insulin is also necessary for normal health but high insulin levels lead to many health issues including:
the prevention of fat loss and
the causation of weight gain.
Here are some basic rules that can help you lose weight when you have type 2 diabetes:
1. Once you get a "craving" for a sweet dessert, limit your portion size drastically. Instead of a whole slice of cake or pie, take only a mouthful or one-eighth of a portion and that's it. This will be difficult when you first start out but you will make great progress on your eating plan by reducing the size of your slice of cake, or eliminating it altogether.
2. Have plenty of munchies on your desk, or on hand, for times during the day when you feel like chewing something. These "munchies" should be foods that are low-GI carbohydrates. That means broccoli, tomatoes, cauliflower, celery, carrots, lettuce, radishes, and green beans. Learn to love these vegetables. It may be difficult at first, but you can do it! You'll soon discover that vegetables can be sweet. You could even add nuts and seeds/
3. Eating enough protein is important... enough protein means enough for your height and weight. Unfortunately, protein levels can't be generalized here; there's a specific amount that your body needs which is different than what your best friend needs. A minimum level is 60 grams for those 5 foot to 5 foot 3 in (152 to 160 cm) tall. The amounts go up from there.
4. Drink plenty of water during the day. This facilitates weight loss: water is necessary for the breakdown of fat. People with or without type 2 diabetes, who drink more water during their weight loss period will lose more weight than those who don't.
5. Give up all the fried foods and don't look back. Fried foods really don't do any good for your body anyway! When foods are fried, the fats are heated to high temperatures and this results in oxidation of the fat. And oxidized fat when loose in the body is the" kiss of death". It releases free radicals wherever it goes and these free radicals damage your body's cells.
6. Learn to love the taste of whole grain bread, forget about white. You can do this by noticing how you feel when you eat any whole grain. You can notice a difference, no more "sugar" slump.
7. Use balsamic vinegar to cook your meats and as a base for your salad dressing. It tastes sweet and will eliminate your sweet tooth.
A healthy approach to weight loss focuses on choosing the right kinds of foods, not on the quantity of food you eat. With the right foods on your side, weight loss is also automatic. Your weight will fall as will your blood sugar levels.
Would you like more information about alternative ways to handle your type 2 diabetes?
To download your free copy of my E-Book, click here now: Answers to Your Questions ... it's based on questions many diabetics have asked me over recent months.
Beverleigh Piepers is a registered nurse who would like to help you understand how to live easily and happily with your type 2 diabetes.
http://drugfreetype2diabetes.com/blog
Article Source: http://EzineArticles.com/?expert=Beverleigh_H_Piepers
Insulin is also necessary for normal health but high insulin levels lead to many health issues including:
the prevention of fat loss and
the causation of weight gain.
Here are some basic rules that can help you lose weight when you have type 2 diabetes:
1. Once you get a "craving" for a sweet dessert, limit your portion size drastically. Instead of a whole slice of cake or pie, take only a mouthful or one-eighth of a portion and that's it. This will be difficult when you first start out but you will make great progress on your eating plan by reducing the size of your slice of cake, or eliminating it altogether.
2. Have plenty of munchies on your desk, or on hand, for times during the day when you feel like chewing something. These "munchies" should be foods that are low-GI carbohydrates. That means broccoli, tomatoes, cauliflower, celery, carrots, lettuce, radishes, and green beans. Learn to love these vegetables. It may be difficult at first, but you can do it! You'll soon discover that vegetables can be sweet. You could even add nuts and seeds/
3. Eating enough protein is important... enough protein means enough for your height and weight. Unfortunately, protein levels can't be generalized here; there's a specific amount that your body needs which is different than what your best friend needs. A minimum level is 60 grams for those 5 foot to 5 foot 3 in (152 to 160 cm) tall. The amounts go up from there.
4. Drink plenty of water during the day. This facilitates weight loss: water is necessary for the breakdown of fat. People with or without type 2 diabetes, who drink more water during their weight loss period will lose more weight than those who don't.
5. Give up all the fried foods and don't look back. Fried foods really don't do any good for your body anyway! When foods are fried, the fats are heated to high temperatures and this results in oxidation of the fat. And oxidized fat when loose in the body is the" kiss of death". It releases free radicals wherever it goes and these free radicals damage your body's cells.
6. Learn to love the taste of whole grain bread, forget about white. You can do this by noticing how you feel when you eat any whole grain. You can notice a difference, no more "sugar" slump.
7. Use balsamic vinegar to cook your meats and as a base for your salad dressing. It tastes sweet and will eliminate your sweet tooth.
A healthy approach to weight loss focuses on choosing the right kinds of foods, not on the quantity of food you eat. With the right foods on your side, weight loss is also automatic. Your weight will fall as will your blood sugar levels.
Would you like more information about alternative ways to handle your type 2 diabetes?
To download your free copy of my E-Book, click here now: Answers to Your Questions ... it's based on questions many diabetics have asked me over recent months.
Beverleigh Piepers is a registered nurse who would like to help you understand how to live easily and happily with your type 2 diabetes.
http://drugfreetype2diabetes.com/blog
Article Source: http://EzineArticles.com/?expert=Beverleigh_H_Piepers
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