Whole grain cereal
Fruit and yogurt
Whole grain toast with peanut butter, fruit
Hard boiled egg
As long as you stay with complex carbs, which are those in whole grains, veggies, fruits, such as apples pears, etc.you should be okay. The complex carbs are the ones that provide fiber to keep you feeling fuller longer.
Also be sure to get plenty of protein with every meal. Eggs and whole grains are excellent sources of protein, as is dairy.
You can still loose weight while on any Psychotropic meds. The key is exersise and food choices. You don't have to starve yourself either.
I take Protriptilyne, lamictal, Klonopin, and Lithium 900Mgs a day. This is what some would call "asking to get fat."
In 6 months I went from 230Lbs to 175Lbs and added 20 Lbs of solid muscle.
I did this with weights, supplimentation, and dumping foods that cause fat.
I even eat some fatty foods too.
Google Glycemic Index [GI] and understand the difference between good carbs [complex] and bad carbs [simple]. Carbohydrates [simple carbs] that break down quickly during digestion and release sugar rapidly into the bloodstream have a high GI; carbohydrates that break down more slowly, releasing sugar more gradually into the bloodstream, have a low GI. As asok mentioned, watch the carbs. Carbs are wreak havoc to a t2 diabetics glucose level.
2.
simple carbs like those found in sugary and processed foods - those you should eliminate from your diet; and complex carbs like those found in vegetables and whole grains - those you should eat. Mostly vegetables. Complex carbs are also known as fiber.
Fruits should be limited to one or two servings per day because they spike your blood sugar, which in turn spikes insulin levels. Insulin carries sugar that's not used right away into fat cells to be stored for later use.
The good is complex carbs, what you should eat. Complex carbohydrate foods are basically those in wholegrain form such as wholegrain breads, oats, muesli and brown rice. Complex carbs are broken down into glucose more slowly than simple carbohydrates and thus provide a gradual steady stream of energy throughout the day.
The bad is Simple carbs, what you should NOT eat.
Don't avoid complex carbs. You need them. It's the simple carbs you don't need. Sugar, white flour, watch fruit.
simple and complex. Simple carbs are those found in sodas, candies, baked goods, starchy foods, and even fruit etc. They are broken down quickly and if not used right away, will be stored as fat. Complex carbs (fiber) are those found in vegetables, whole grains, nuts, seeds, etc. They take longer to break down, so will keep you feeling fuller and won't spike your blood sugar, so your body won't produce excess insulin, which is the fat storage hormone.
things which we should all avoid and the complex carbs, such as those found in vegetables, whole grains, fruit, etc. Those are the carbs that provide dietary fiber, which is necessary for good digestive health. They aren't digested as quickly as the white versions, so they won't spike your blood sugar. Do watch portion sizes, though.
Try switching to brown rice, whole grain pasta and bread, etc.
You will need to stick with those foods that will not raise your blood sugar quickly, such as high quality proteins, whole grains, lots of veggies and some fruits (i.e. complex carbs). Some fruits have much more sugar than others, so will raise your blood sugar almost as quickly as eating candy. It's always best to consume whole fruit, rather than juice, since with the whole fruit, you get the added benefit of the fiber.
64 kg is 140.8 pounds and depending on your height, you may not be overweight. Also, it seems that you exercise quite a bit, therefore, you should have a fair amount of muscle, which is good. In addition, at 15, you aren't fully developed yet, so you may still grow taller, which will slim you down. Be very careful not to lose too much weight.
Limit the amount of fruit you eat, to no more than 3 servings/day, because fruit tends to have a lot of sugar, even if it is "natural".
So eating a carb-and-protein mix (peanut butter sandwich, yogurt with fruit, bagel with cream cheese, or a handful of nuts) at this point will maintain muscle, replenish glycogen stores and reduce the amount of fat your body stores. Even a sport drink or a piece fruit are a good idea if you don’t have something more complex available. (These calories are needed to recover, so they are less likely to be stored as excess fat.
Congrats, you appear to have your nutrition down solid. Don't consider all carbs in the same boat, we need 'good' carbs to give us fuel. But keep your carb intake at a minimum. Carbs next to sugar is a diabetics worse enemy. Google search simple vs complex carbs for suggestions. The latter is what you want to consume, the former avoid. Lastly, eat fruits with other foods to slow the absorption of fructose [fruit sugar].
Keep up with the fruits, but consider how much sugar they have in them. Some fruits are high in calories, but better fruit than cookies or junk food. :)
Consider eating smaller meals but snacking throughout the day. Don't go hungry, and never deprive yourself of an entire food group. Eating healthy should feel good. You shouldn't feel like you're depriving yourself too much.
And lastly, don't obsess over the scale.
s the type of carbs. Simple carbs, such as sugar and white flour, metabolize into sugar in your body very quickly and store as fat if not burned very quickly. Complex carbs burn more slowly and provide a long-lasting energy and provide us with our most important nutrients. High protein diets are a current fad, and some of them might one day prove out -- we just have to see what happens when we have a lot of years of people eating this way and see what happens to them.
t any different than eating any other way. You need enough protein, complex carbs for energy, and antioxidant rich foods such as colored veggies and a moderate amount of fruit. That's a balanced diet for anyone of any origin. Given that if you're living in India and they've been eating a vegetarian diet there for centuries, there are a host of people there you probably know who can help you.
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Eat fruits with other foods to slow the absorption of fructose [