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Dieting and Diabetes
By Lee MacRae
Very few people realize the profound effect that weight has on diabetes. Even instances of gestational diabetes are much greater in patients that are overweight than in those that are not. Type 2, or adult onset diabetes is more commonly found in overweight people than those that are within their 'ideal' weight ranges. In fact, almost 90% of those with Type 2 diabetes are overweight. If you are suffering from Type 2 diabetes, the best gift you could possibly give yourself just might be the gift of getting your weight under control.
Among those that suffer from Type 2 diabetes almost 40% have high blood pressure, which is another condition that is believed to be exacerbated by excess weight. Being overweight might also lead to a condition known as insulin resistance in which the body no longer responds to the insulin that is needed to assist the body in using sugar and glucose as fuel on a cellular level.
There are some things you can do to help yourself out if you have been diagnosed with Type 2 diabetes or labeled at risk for this devastating condition. First of all, take off the pounds. I know this is much easier said than done. Dieting is never easy and rarely fun for the average person. However, if you do not begin to take drastic steps toward procuring the best possible health for yourself you may not be able to enjoy the quality of life you had planned for your golden years. Let your condition be your motivation and make plans to enjoy watching your grandchildren and great grandchildren graduate college.
Fight it standing up. Don't sit down and let Diabetes control you. Stand up and take control of your body back. This is a fight to the finish and if you let it, diabetes will be your end. If you fight it standing up, lose the weight, get out there and exercise, listen to the doctor's orders and follow them. Find the strength within you to battle this disease head on. You'll be amazed at what happens when you decide to stand up and fight for your health.
Get active. Find activities that you enjoy and get out there and do them. Don't make those activities passive activities either. Even if it's just going out to play shuffleboard everyday get out there and play. Enjoy your time in the sun. Pick flowers with the little ones. Take up golf. Do whatever it takes to get up and moving each and every day in order to remember why you want to live forever in the first place.
Watch what you eat. Garbage in, garbage out, right? You have strict dietary requirements once you've been diagnosed with diabetes. This means that you absolutely must follow your dietary restrictions. Learn to live within those limits in order to live and enjoy life to the fullest you can. The amazing thing is that there are all kinds of foods available that are friendly to those with diabetes that weren't around just a few short years ago. It is quite possible to live and eat quite nicely with diabetes if you stick to your plan. The most important thing about dieting with diabetes is that you never lose sight of how crucial it is to do so.
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Tips and hints about lose weightStay focused on being healthy, not on becoming thin. Many people become more successful at long term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier. Change your mindset to think about selecting foods that will help your body's health rather than worrying about foods that will affect your body's weight. The Food Pyramid offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health.
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Identify your ideal weight. If you're 5?5? with a certain build, there's an ideal weight that matches your body type. Find it - and make that your goal. And if you don't know what that might be, try searching the Web for a calculator (though results and calculations will vary by a small margin). Now you have a weight goal to shoot for.
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Eat at regular intervals. Eating at odd irregular times would upset your whole diet. It is always advisable to maintain a specific schedule and always stick to it.
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Reduce the intake of three white things - white flour (all purpose flour), salt and sugar. Get rid of white flour completely if possible.
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Let's talk more about lose weight8 Easy Ways to Lose Weight without Going on a DietLose weight without going on a diet? It's not too good to be true. You don't have to follow a strict diet to get the ball rolling; making these easy...
The Caloric Low-Down on Fast Food SaladsSalads are super summertime meals. They're cool, refreshing, and light. Here's how the calorie counts of some popular fast food salads stack up:
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Atkins and Ketosis
By Lee MacRae
The basic principle of the Atkins diet is that a state of ketosis will help you burn your fat stores as energy. Many people, even those who are on low carbohydrate diets, don�t quite understand ketosis and why it works.
Most diets are calorie-reduction diets. They help you lose weight, but some of the weight is from fat and some of it is from lean muscle tissue. While you may look smaller on the scale, your metabolism is actually slowing down. The more muscle you lose the slower your metabolism will be. This makes losing weight more difficult and gaining weight back even simpler.
The Atkins diet, on the other hand, is carbohydrate restrictive. It creates a state of ketosis in your body that burns only fat, and not muscle. The primary source of your energy for your body will be fat in the form of ketones. Your liver will convert fat into ketones and it cannot be converted back. It will be excreted naturally.
Ketones are actual a normally and efficient source of fuel for the human body. They are created in the liver from the fatty acids that result from the breakdown of body fat. These only appear when there is an absence of glucose and sugar. In the Atkins diet, you reduce the amount of glucose and sugar that is in the bloodstream. As a result, your body produces ketones for fuel. When your body is creating ketones it is called ketosis.
There is a common misconception that following a ketogenic diet like Atkins is dangerous. The truth is that being in ketosis is a completely naturally state. The human body creates ketones to use as fuel in the absence of glucose.
In the Atkins diet book, Dr. Atkins suggests using ketone-testing strips to determine your state of ketosis during dieting. These small plastic strips are held in the urine stream and contain a special chemically treated absorptive pad. This pad will change color if ketones are present in the urine. With the presence of ketones, the strip will change varying shades of pink to purple. There is a color scale on the label of the bottle that will help you determine your ketone levels.
Ketone strips are available in any pharmacy and can be found among the diabetic supplies. In some stores, they are kept behind the counter so you may have to ask for them. You won�t need a prescription to buy them though. Once you open a package of ketosis strips they have a shelf life of 6 months. It may be helpful to mark the opening date on the box.
Ketone strips will let you know if you are progressing correctly on the Atkins diet. If you are following the Induction plan to the letter and aren�t seeing purple, don�t worry. Some people never show trace amounts of ketones or they may show just above the minimum line. As long as you are losing weight and inches then you are successfully using ketones. Also, if you�ve just exercised a few hours before using the strips, you may not see purple.
Some dieters may mistakenly believe that a dark purple result on the testing strips means that they are losing weight faster. Actually, the darkest purple color is a sign of dehydration. It means that your urine is too concentrated and you need to drink water.
Ketones come from fat in the bloodstream, whether it is fat that you eat or fat that you burn. So if you eat a meal heavy in fat and then immediately use a testing strip, then you�ll see a dark purple result. Use the strips as a guide, but don�t get hung up on the color.
Reaching a state of ketosis is key to success on the Atkins diet and it as simple as eliminating carbohydrates from the diet. Make sure to follow the eating plan correctly and use the ketone testing strips as needed.
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Tips and hints about how to lose weightDeck your desktop. In the beginning, some of my friends sent me complicated spreadsheets to help chart progress. Uh, no - not for me; I'm the kind of guy who likes taking the easy route. As such, I scoured the Web for the best desktop tool and remembered CalorieKing. You won't find anything easier to use. Trust me, this is the one; I can keep track of everything I eat and expend (without hassle). While the statistic-addicts will love CalorieKing for its thoroughness, the utility was truly designed with non-geeks in mind. The CalorieKing Web site and service are fine on their own, but the downloadable client is what you really want to get. Pay the registration fee, man - how much is your health worth to you?
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Weight Loss Tip: Have some snacks every 4 hours. You could have any snack: Oranges, Apples, Chips, String Cheese, Pretzels etc. Eat anything you want (in small quantities), just make sure you have something in your stomach at all times, you shouldn't feel hungry.
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Overcoming plateaus on the Atkins diet
By Lee MacRae
If you are experiencing a stall or plateau in your Atkins weight loss efforts, you are not alone. This occurs from time to time. However, you first must make sure that you have actually reached a plateau point.
A plateau means that you have gone an extended period of time without losing weight or inches. It�s important to take your measurements before you start your weight loss plan, in addition to your weight. On some weeks it may not seem like you are losing any at all on the scale. But a quick look at your measurements will prove otherwise.
On the Atkins diet you are replacing fat with muscle, which is denser and heavier. You might actually gain a little weight because you are building muscle to replace your fat. The result will be an increase on the scale, but a decrease in your inches. Your body will be smaller and leaner, but you may weigh the same.
Before you start your program, measure your chest, waist, hips, upper arms, thighs and calves. You never know where you may be losing inches, so it�s important to have these comprehensive measurements to refer to. It is normal to go through periods where you body is readjusting. Remember that you are reforming the composition of your body and this process will take some time. Check your measurements once a week, just like your weight, and you can track your overall progress.
There may be periods of 3 to 4 weeks where you have a stall in weight loss, but a loss in inches. Or vice versa. Using both methods to track your fat loss is the best assurance for an accurate measure of your progress. These stall periods are not a reason to quit or to give up. They are natural parts of the weight loss process.
Stalls may occur more frequently if you are 5 to 10 pounds away from being at your goal weight. By following a low-carb, high-protein way of eating you have created a lot more muscle in your body. Your muscle-to-fat ratio is higher than ever before, so your body might be resisting losing anymore fat. It may be time to rethink your goal weight. Perhaps your body is trying to tell you something and its time to start maintaining your weight loss rather than trying to lose more.
There are some other possible causes of stalls and plateaus on the road to weight loss. If you�ve gone four weeks with no change in weight or measurements and you are nowhere near your goal weight, you can try a few different methods to get yourself out of the rut. First, make sure your carbohydrate level is in check. If you are eating too many carbohydrate grams per day, your weight loss will stall. Look for hidden carbohydrates in packaged foods, dressings and sauces to make sure they aren�t the culprits in your plateau.
Check your daily water intake. When you are dehydrated, your body will retain water and that can mimic a plateau. Water will also help flush ketones from your system and make more room for new fat burning ketones.
Undereating can also be a cause for weight loss plateaus. Make sure not to let yourself go hungry and eat smaller, more frequent meals. Remember, you are on a carbohydrate-restricted diet, not a calorie-restricted diet. Make sure to have some protein with every meal and snack. Never go more than 5 hours without eating something (except overnight of course). Also, eat freely from the acceptable foods. Don�t try to count calories or restrict your calorie intake. When your body gets too few calories, it goes into starvation mode and will hold onto fat cells.
Increasing your exercise level can help get you through a plateau as well. As your muscles get used to working out at a certain level, you�ll have to increase the duration or the intensity in order to keep challenging your body. Add a new exercise into the mix, or try increasing weight in resistance training.
Trying one of these methods will most likely get your weight loss back on track. Remember that occasional stalls are normal, but they do not have to last.
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More tips on weight loss tipsBe patient - it took years to gain weight; it takes time to lose weight. "Nibble" food and "linger" over drinks. Do the "Push Away From The Table Exercise."
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Limit your time in the grocery store. The longer you stay, the more you will buy. Never starve yourself, especially before going out to eat (or you will binge). Never skip meals, you must have some kind of nourishment regularly or your body's starvation defences will kick in, lower your metabolism, and store fat.
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Focus on health and NOT weight loss. It is far more important that you live a happy, healthy life than look good naked. You�ll thank yourself when you are 80 and still lead an active life.
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Stop watching the scale every day. If you weigh yourself, do it just once a week � as soon as you wake up, after you use the bathroom. No matter how much you want a change in your life, nothing will happen until you DO something. You can talk about starting an exercise regiment and eating healthier foods all you want, but nothing will change until you START DOING IT.
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Additional info on weight loss tipsNew Happenings this WeekThu, 31 Jul 2008 12:00:00 GMT
It has been estimated that 1/2 kilo (1 pound) of body fat equals around 16,000 kilojoules (or around 4,000 calories). So to lose 1/2 kilogram of body fat each week through exercise, we need to burn off approximately 2,500 kilojoules (600 calories) extra each day. Check out this week's article to learn How much to exercise for healthy Weight loss. Namita Nayyar, AFI
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