Friday, January 16, 2015
Diet Tips for Diabetes
Slim can help get your blood sugar levels back into the normal range and some cases even cut down on or eliminate the need for treatment. Everyone say that easier said than done. Boost your odds of long-term success by following these expert tips, says various expert.
"Losing weight is more like a marathon than a sprint; you can't go as hard as you can for a short period and then stop," says Michael Dansinger, MD, director of Lifestyle Coaching for Diabetes Weight Loss at Tufts Medical Center and nutrition doctor for NBC's The Biggest Loser. "If you're not ready, any changes you make aren't going to be sustainable."
You're more likely to stick with it if you start small, says Carolyn Brown, RD, a nutritionist at Foodtrainers in New York.
Tracking everything you eat and drink for at least a week is the best way to detect patterns.
"You might find that you graze a lot more throughout the day than you realized, or that you often forget to eat breakfast," Brown says. You can use an app or pen and paper, whichever you prefer.
It backfires. "When you skip meals, you're setting yourself up for a poor eating pattern for the day, as you'll probably be hungrier later on," says Jaclyn London, RD, senior clinical dietitian at The Mount Sinai Hospital in New York.
Eat breakfast. If you don't, "you're essentially asking your body to run on no fuel," London says.
Many people try to overeat when they are suffering from anxious or depressed. " Stress is a huge factor. It actually raises your blood sugar levels," Brown says. She often encourages her clients to meet with a therapist to learn other ways to handle stress.
Having a strong support system can make all the difference. That can include friends, family, co-workers, or people who are working toward the same goal.
You can also team up with experts. "I'm a big believer in working with a lifestyle coach, whether it's in person, over the telephone, or via the Internet," Dansinger says. "You'll get the advice, structure, and external accountability you need, which can increase the likelihood of losing 10 percent of your body weight by fivefold."
"Your muscles play a large role in using and storing sugar, so keeping them strong is really important for maintaining healthy blood sugar levels," says Wayne Westcott, PhD, an instructor of exercise science at Quincy College. Aim to do some strength-training at least twice a week.
Be active as much as possible throughout the day.
You can, and should, keep carbs in your diet. "Our brains run on carbs!" Brown says.
The key is to watch portion sizes. A serving is about the size of your fist.
You should also aim to cut back on the refined stuff in favor of healthier, less processed options. Whole-grain pasta, brown rice, quinoa, and sweet potatoes are good choices.
"Everyone falls off the wagon at some point by having a bad day, week, or even month," Dansinger says. "The difference between those who turn their health around and those who don't is persistence and perseverance."
Note: Above information come from various expert and physician opinion.