Eat less carbs and high protein, healthy fat, limit your soda intake and drink plenty of water, green tea is proven to boost your metabolism but does not cause weight loss, drink 2/3 8oz cups a day, do not drink more than 3 cups for daily caffeine intake. Stay away from sugar, if possible use a sugar substitute and eat exact serving sizes, I've been using measureing cups.
When determining how much calories you need use the mifflin st jeor equation which is considered the most accurate then from here you calculate your macros. Meaning what percentage will your diet be fat, protein, and carbs. A good diet for the prevention and management of DMT2 is the Mediterranean diet. This diet is 50% carbs and then you can play around with your fat and protein intake giving one 20% and/ or one 30%. Your macros have to equal 100%.
m shipping in about 100g protein a day and about 30 grams of carbs - most of which are sugars (bio yogurts etc). My gym routine is a single muscle group per day, going for 12-15 reps with a minute to minute 30 rest inbetween. Then at weekends i do 40 minutes of cardio. Basically I'm doing this for about a month as a really quick way to loose some weight, then il probably bump it up to 1600 calories per day. My only concern is loosing muscle size.
Most recent evidence which has just come out has downplayed the risk factor of saturated fat, but it depends on the source of the saturated fat. High protein diets are okay in the short term, but untested in the long-term, and we know if you get carried away they can cause kidney problems. A good balanced diet does help balance things -- nobody should be so stressed about their diet that they never eat what they like or get obsessed and tense about it.
This is a process of your body creating sugar from the protein you ingest. It happens when you eat very high protein with little fat and low carb. Try to not go over 1 gram protein per pound of lean body mass. For example, a person who weighs 150 lbs should limit to 150 grams protein per day. Also do not shy away from healthy fats, like olive oil, avocado, grass fed butter, nuts, full fat yogurt, etc.
While both diets (Pritikin vs South Beach) seem at odds with each other, my take/opinion is that a South Beach/Zone type of diet (low carbs) works its magic in spite of the higher fat content because it burns the fats by limiting the carbs. On the other hand, the Pritikin and Ornish diet have such low fat contents that the carbs don't do any harm. Two ways to get to the same place.
How do you eat less carbs for breakfast? I can't seem to get away from bad carbs at breakfast.
I like eating quality meat because it helps with my sugar readings. Keep in mind protein, fat and fiber act almost as a buffer so that if you consume carbs or sugar it won't spike as quickly or as high. And you have to be eating some sugar because many vegetables have sugar, even if it is in small amounts. Also if you're having trouble with getting yoyr sugar lower why eat bran flakes? It's just carbs essentially.
It's not uncommon for a type 2 diabetic's glucose to be high in the AM. It's called the "dawn effect." Make sure you start looking at food labels. Try not to eat carbs after 6PM or so. If you want a snack, eat cheese or some other protein--no carbs. Find out the difference between "good carbs" and "bad carbs." (White bread, processed food, ice cream, regular soda, candy, etc.
If your fasting levels are always in normal ranges [key word always] but your A1c result is above normal it usually indicates an improper diet accompanied with lack of exercise and improper weight. In your case, it's diet and exercise. You can start by lowering your carbohydrate intake. Lowering does not mean restrict. Do not restrict carbs from your diet or possible kidney damage may occur.
• Use Google search on simple vs complex carbs and avoid all simple carbs. Avoid foods made with white flour [breads, crackers], starchy foods like potatoes and white rice. When foods are quickly digested, the sugar from these foods are absorbed into the blood stream rapidily thus elevating blood sugar levels.
• Lose the body fat. Number 1 reason for t2 diabetes is obesity. Many have reversed their diabetes by shedding the extra poundage.
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