What Is The South Beach Diet?, They may seem similar, but The South Beach Diet is more than just a heart-friendly version of the Atkins diet. All the same, they do have a lot in common. Both South Beach and Atkins diets are the creation of medical doctors. The father of The South Beach Diet is cardiologist Arthur Agatston, MD, director of the Mount Sinai Cardiac Prevention Center in Miami Beach, Fl.
Both the South Beach and Atkins diets are best-selling diet books. Only someone living in a cave hasn't, by now, heard of Agatston's The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss.
Both South Beach and Atkins diets restrict carbohydrates -- carbs, as diet dilettantes like to say. True, "good carbs" are allowed. But South Beach dieters must say goodbye to potatoes, fruit, bread, cereal, rice, pasta, beets, carrots, and corn for the first two weeks. After that, most of these foods remain strongly discouraged.
Both South Beach and Atkins diets have a more severe induction phase, followed by a long-term eating plan.
The difference, really, boils down to two things:
Fats. The South Beach Diet bans unhealthy fats but strongly promotes healthy ones.
Carbs. The South Beach Diet doesn't count grams of carbs. The Atkins diet seeks to change a person from a sugar-burning machine into a fat-burning machine. The South Beach diet looks at how much sugar is in a carb. Low-sugar carbs -- those with a low glycemic index (they don't cause the blood sugar levels to rise and fall as quickly) -- are good (this point may sound very familiar to fans of the Sugar Busters diet)
As Agatston says, this means his diet is not -- exactly -- a low-carb diet or a low-fat diet.
What You Can Eat on The South Beach Diet
You won't go hungry on The South Beach Diet. In fact, like the Body-For-Life diet, The South Beach Diet promotes strategic snacking. You're not doing it right if you don't snack.
There's no counting calories or strict portion sizes. But there's no gorging, either. The idea is to eat normal portions. To many of us, normal portions will seem small at first. They are enough to satisfy hunger, but no more.
As noted above, sugar-rich carbs are off the menu. These include rice and potatoes, and vegetables -- such as beets and corn -- with high sugar content. Also, there are no pastries or other sugar-filled desserts. And alcohol is forbidden in the induction phase and limited in the long-term diet.
What's on the menu? There are three phases.
The 14-day induction phase bans bread, rice, potatoes, pasta, baked goods, and fruit. And you can't have even a drop of beer, wine, or other alcohol. The diet promises that after a couple of days, you really won't miss this stuff. As for dairy, two servings of low-fat or non-fat milk, yogurt, or buttermilk are now allowed during this phase.
What You Can Eat on The South Beach Diet continued...
The "reintroduce the carbs" stage gradually adds back in some of the banned foods. Not all of them, but if you are a pasta maniac, have some. Carrots used to be on the "foods to avoid" list at first, but you can now have them at the beginning of phase two. Tomatoes and onions, previously limited, are now fine in any phase. Fruit makes a comeback, too. Just pick and choose. A little now and then, no more. How long does this last? Until you hit your target weight.
The final stage is your diet for life. Eat normal foods in normal portions, following a few basic guidelines.
How The South Beach Diet Works
The South Beach Diet is based on the observation that Americans are carb crazy. That's the reason for the induction phase. Those first two weeks are meant to help people quit craving carbs. And it's why carbs are minimized throughout the diet.
Highly processed carbs, according to the South Beach theory, get digested too quickly. That makes insulin levels (a hormone the body makes to process sugars) spike. And once those fast-burning carbs are used up, your high insulin level makes you crave more food. So what do you tend to eat? More carbs, of course.
By breaking this cycle, The South Beach Diet promises to make you want to eat less food, but better food.
What the Experts Say About The South Beach Diet
Cindy Moore, RD, a director of nutrition therapy at Cleveland Clinic and a former spokeswoman for the American Dietetic Association, discussed The South Beach Diet with WebMD.
Moore says the diet truly does meet several of the criteria for a healthy diet. It's rich in vegetables, fruits, whole grains, and lean protein, she says. Most importantly, it doesn't leave out any major food groups.
Moore warns that during the induction phase, much of the lost weight is water weight. Losing this much water can throw your electrolyte balance off. So if you're following the diet, it's a good idea to work closely with a registered dietitian or your doctor.
Despite the popularity of The South Beach Diet, Moore warns, there's no one-size-fits-all diet. A dietitian can help you individualize The South Beach Diet to fit your health needs.
Food For Thought
Most popular diets work -- at first -- because of their novelty. Also, the first pounds lost usually are water from your tissues, not fat itself. Over time, your tissues will rehydrate. That's no reason to get discouraged. If you're eating less, eating better foods, and getting enough exercise, you will become leaner.
One big plus for The South Beach Diet is that it doesn't leave you in limbo. It recommends healthy eating and a healthy lifestyle long after you give up on ever getting back a loaned-out copy of the book.
The reason you diet may be to look better. There's nothing wrong with that. But the reason to become healthy is to have a strong heart, strong lungs, and healthy bones. There's nothing wrong with that, either.
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Wednesday, June 16, 2010
diabetic diet
Diabetes is a condition where the pancreas either produces no insulin (Type 1) or resists the insulin that is produced (type 2). Insulin is a hormone, which aids the cells to receive the glucose, which is present in the blood. Cells convert the glucose into energy. In the absence of insulin, the glucose remains in the blood stream and builds up. This is dangerous. Since the glucose in the blood comes from the food we eat, it is essential that diabetics ensure that the amounts of glucose in the blood do not peak. They have to be very careful about their diet. If the person is insulin dependent, the diet should consist of approximately 35 calories for every kg of body weight. If you are a type 2 diabetic, then the number of calories you consume should vary between 1300-1700 depending on frame size, age, and level of activity.
The diabetic diet should consist of carbohydrates, fats and proteins. Half of the calories should come from complex carbohydrates. This comprises, whole grain breads, cereals, fruit, vegetables and low fat milk. As most of the glucose in the bloodstream comes the breaking down of carbohydrates, the way the food is prepared, the amount of fiber it contains determines the amount of glucose released into the blood stream. Although rice and rotis both contain carbohydrates, what is important is that rotis digest more slowly and blood sugar levels rise slowly, whereas they rise faster after rice is eaten. So what is important here is the glycemic index of food. Foods with a lower glycemic index raise sugar levels gradually, while high glycemic index foods raise blood sugar levels very fast.
Raw salads are better than cooked vegetables because they are digested more slowly. It is important to remember that just because a particular food does not contain sugar, it does not mean that the blood sugar levels will not rise. What is important is the amount of food that is eaten, the type of food eaten, and in what form it is eaten. All carbohydrates are converted into glucose, so its intake should also be regulated. The primary concern in diabetes is that the body is not capable of handling the glucose, so it is essential that the glucose levels rise slowly. A baked potato for instance contains starch and carbohydrate which if consumed causes an almost immediate rise in blood sugar levels. If fruit and vegetables are consumed, blood sugar levels rise slowly after a period of 30 minutes. 1 gram of carbohydrate is equal to 4 calories, so if the diabetic is on a 1200-calorie diet, approximately 600 calories should come from carbohydrates (150 grams of carbohydrate) spread over the day. 25-30 % of the diabetic diet should consist of fat. Polysaturated or monosaturated fats help increase HDL cholesterol, and reduce LDL cholesterol. Corn oil, safflower and soybean oil are good mediums. About 20% of the diet should consist of protein.
One important point that is often not paid attention to is that it is possible for a diabetic to consume more servings of food and yet consume less grams of carbohydrate. 3 servings of vegetables is roughly equal to one serving of carbohydrate. The focus should hence be on more vegetables and less of carbohydrates. In addition, the total amount of carbohydrate consumed should be spread throughout the day to ensure stable blood sugar levels.
So remember, a diabetic diet is all about calories, the right sort of carbohydrates in the right form, salads and vegetables, low fat yogurt, skimmed milk, fruit (preferably an apple, orange or a mosambi), and cereals with low glycemic index. A low fat diet and adequate protein should complete it. Rounded off with adequate exercise, you should have the diabetes under control.
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The diabetic diet should consist of carbohydrates, fats and proteins. Half of the calories should come from complex carbohydrates. This comprises, whole grain breads, cereals, fruit, vegetables and low fat milk. As most of the glucose in the bloodstream comes the breaking down of carbohydrates, the way the food is prepared, the amount of fiber it contains determines the amount of glucose released into the blood stream. Although rice and rotis both contain carbohydrates, what is important is that rotis digest more slowly and blood sugar levels rise slowly, whereas they rise faster after rice is eaten. So what is important here is the glycemic index of food. Foods with a lower glycemic index raise sugar levels gradually, while high glycemic index foods raise blood sugar levels very fast.
Raw salads are better than cooked vegetables because they are digested more slowly. It is important to remember that just because a particular food does not contain sugar, it does not mean that the blood sugar levels will not rise. What is important is the amount of food that is eaten, the type of food eaten, and in what form it is eaten. All carbohydrates are converted into glucose, so its intake should also be regulated. The primary concern in diabetes is that the body is not capable of handling the glucose, so it is essential that the glucose levels rise slowly. A baked potato for instance contains starch and carbohydrate which if consumed causes an almost immediate rise in blood sugar levels. If fruit and vegetables are consumed, blood sugar levels rise slowly after a period of 30 minutes. 1 gram of carbohydrate is equal to 4 calories, so if the diabetic is on a 1200-calorie diet, approximately 600 calories should come from carbohydrates (150 grams of carbohydrate) spread over the day. 25-30 % of the diabetic diet should consist of fat. Polysaturated or monosaturated fats help increase HDL cholesterol, and reduce LDL cholesterol. Corn oil, safflower and soybean oil are good mediums. About 20% of the diet should consist of protein.
One important point that is often not paid attention to is that it is possible for a diabetic to consume more servings of food and yet consume less grams of carbohydrate. 3 servings of vegetables is roughly equal to one serving of carbohydrate. The focus should hence be on more vegetables and less of carbohydrates. In addition, the total amount of carbohydrate consumed should be spread throughout the day to ensure stable blood sugar levels.
So remember, a diabetic diet is all about calories, the right sort of carbohydrates in the right form, salads and vegetables, low fat yogurt, skimmed milk, fruit (preferably an apple, orange or a mosambi), and cereals with low glycemic index. A low fat diet and adequate protein should complete it. Rounded off with adequate exercise, you should have the diabetes under control.
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Prescription Weight Loss Drugs
Obesity often requires long-term treatment to promote and sustain weight loss. As in other chronic conditions, such as diabetes or high blood pressure, use of prescription drugs may be appropriate for some people. While most side effects of prescription weight loss drugs are mild, serious complications have been reported. More on that below.
Keep in mind that these drugs are not a cure-all for obesity. The use of weight loss drugs should be combined with physical activity and improved diet to lose and maintain weight successfully over the long term.
Do I Need a Prescription Weight Loss Drug?
Using prescription weight loss drugs to treat obesity should be used as an option for the following individuals:
People with a body mass index(BMI) of 30 and above with no obesity-related conditions.
A person with a BMI of 27 and above with obesity-related conditions, such as diabetes or high blood pressure.
Types of Prescription Weight Loss Drugs
Currently, most available weight loss drugs approved by the FDA are for short-term use, meaning a few weeks or months.
Most available weight-loss medications are "appetite suppressants." These drugs generally come in the form of tablets or extended-release capsules (pills that release medication over a long period of time). Appetite suppressants can be obtained by a doctor's prescription or purchased over the counter. One common appetite suppressant is Meridia.
In the mid-1990s, doctors also prescribed the popular appetite suppressant Redux or the combination of phentermine and fenfluramine, called "phen-fen." However, fenfluramine (Pondimin) and Redux were withdrawn from the market in 1997 because they caused damage to heart valves. Phentermine is still available by prescription. Taking phentermine alone has not been associated with the adverse health effects of the phen-fen combination.
Another type of prescription weight loss drug is a fat absorption inhibitor. Xenical is the only example of this type of treatment approved for use in the U.S. Xenical works by blocking about 30% of dietary fat from being absorbed. Xenical is now sold over-the-counter as Alli.
Meridia and Xenical are the only weight loss drugs approved for longer-term use in significantly obese people, although the safety and effectiveness have not been established for use beyond two years.
Newer drugs are being studied as potential treatments for obesity, some of which are showing promise and may be available in the near future.
How Do Appetite Suppressants Cause Weight Loss?
Appetite suppressants promote weight loss by tricking the body into believing that it is not hungry or that it is full. They decrease appetite by increasing serotonin or catecholamine -- two brain chemicals that affect mood and appetite.
How Do Fat Absorption Inhibitors Cause Weight Loss?
Fat absorption inhibitors work by preventing your body from breaking down and absorbing fat eaten with your meals. This unabsorbed fat is eliminated in bowel movements.
Do Prescription Weight Loss Drugs Really Work?
In general, Xenical and Meridia are moderately effective, leading to an average weight loss of 5 to 22 pounds over a one-year period, more than what would be expected with non-drug treatments. However, the response to these drugs is based on each individual, and some people experience more weight loss than others. Likewise, there is no one correct dose for these medications. Your doctor will decide what works best for you based on his or her evaluation of your medical condition and your response to treatment. Patients generally experience a maximum weight loss within six months of starting medication treatment.
Over the short term, weight loss from prescription drugs may reduce a number of health risks in obese people. However, there are currently no studies to determine the effects of these medications over the long term.
The Risks of Prescription Weight Loss Drugs
When considering long-term weight loss drugs for obesity, the following possible concerns and risks should be discussed with your doctor:
Addiction . Currently, all prescription obesity drugs except Xenical are "controlled substances." This means that doctors are required to follow certain restrictions when prescribing them since they could be addictive.
Developed tolerance. Most people's weight tends to level off after six months while taking a weight-loss medication. This leads to a concern that the person has developed a tolerance for the medication. However, it is unclear whether this leveling off is indeed due to a developed tolerance or if the drug has reached its limit in effectiveness.
Side effects. Most side effects of weight loss drugs are mild (although some can be unpleasant) and usually improve as your body adjusts to the medication. Rarely, serious and even fatal outcomes have been reported.
The Side Effects of Prescription Weight Loss Drugs
Most appetite suppressants are used as a short-term treatment for obese people. Not only do the drugs' effects tend to wear off after a few weeks, but they can also have some unpleasant side effects, including:
Increased heart rate
Increased blood pressure
Sweating
Constipation
Insomnia (inability to sleep or stay asleep)
Excessive thirst
Lightheadedness
Drowsiness
Stuffy nose
Headache
Anxiety
Dry mouth
Some side effects with Xenical include abdominal cramping, passing gas, leakage of oily stool, increased number of bowel movements, and the inability to control bowel movements. These side effects are generally mild and temporary, but may be worsened by eating foods that are high in fat. Patients should eat a low-fat diet (less than 30% of calories from fat) before starting treatment with Xenical. Because Xenical reduces the absorption of some vitamins, people taking Xenical should take a multivitamin at least two hours before or after taking the medication.
People with poorly controlled high blood pressure, heart disease, irregular heartbeat, or a history of stroke should not take Meridia. All people taking Meridia should have their blood pressure and heart rate monitored on a regular basis.
Because these drugs are not recommended for long-term use, it is important for people who are trying to lose weight to learn new eating habits and to exercise while the drug is still effective. Once healthy eating and regular exercise have been learned and established, it is important to continue eating right and exercising if you hope to continue losing weight and keep lost weight from returning.
Weight loss drugs are not for everybody. For example, there are limited studies on these medications' effects on older adults and on children.
Discussing Prescription Weight Loss Drugs With Your Doctor
Before a doctor will prescribe a prescription weight loss drug, he or she will ask you about the following: any existing allergies you may have, whether or not you are pregnant or breastfeeding, and what types of other drugs you may be taking. Existing medical conditions may also affect the use of these drugs. You should tell your doctor if you have any of the following conditions:
Diabetes
High blood pressure
Heart disease
Epilepsy (seizures)
Kidney disease
Glaucoma
Alcohol or drug abuse (or a history of)
Overactive thyroid (hyperthyroidism)
Depression or other mental illness
Migraine headaches requiring medication
Planning to have surgery requiring general anesthesia
Pregnancy or planning to become pregnant
Breastfeeding
People who are prescribed appetite suppressants should follow the prescription carefully. Because appetite suppressants may cause drowsiness or lightheadedness, it is important to know how you respond to these medications before you attempt to drive or operate machinery.
Xenical or Meridia Precautions
Follow the directions for taking Xenical or Meridia on your prescription label carefully. If there is any part that you do not understand, ask your doctor or pharmacist.
Do not take any more or less medicine than prescribed and do not take it more often than prescribed.
If you miss a dose, take it as soon as possible. However, if it is close to when you are scheduled to take your next dose, simply skip the missed dose and proceed with your regular schedule. Do not take a double dose.
These medications should be kept in their original container, tightly sealed and away from children.
They should be stored at room temperature, away from excess heat and moisture (not in the bathroom or near the kitchen sink).
Any medication that is outdated or unused should be thrown away.
Taking these weight loss drugs too often or in too large a quantity, or for longer than prescribed, can lead to addiction or, in worst-case situations, an overdose. Symptoms of an overdose can include confusion, convulsions, hallucinations, and coma. If you experience any of the following symptoms, call your doctor immediately.
A decrease in the ability to exercise
Chest pain
Swelling in the feet or lower legs
Difficulty breathing
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Keep in mind that these drugs are not a cure-all for obesity. The use of weight loss drugs should be combined with physical activity and improved diet to lose and maintain weight successfully over the long term.
Do I Need a Prescription Weight Loss Drug?
Using prescription weight loss drugs to treat obesity should be used as an option for the following individuals:
People with a body mass index(BMI) of 30 and above with no obesity-related conditions.
A person with a BMI of 27 and above with obesity-related conditions, such as diabetes or high blood pressure.
Types of Prescription Weight Loss Drugs
Currently, most available weight loss drugs approved by the FDA are for short-term use, meaning a few weeks or months.
Most available weight-loss medications are "appetite suppressants." These drugs generally come in the form of tablets or extended-release capsules (pills that release medication over a long period of time). Appetite suppressants can be obtained by a doctor's prescription or purchased over the counter. One common appetite suppressant is Meridia.
In the mid-1990s, doctors also prescribed the popular appetite suppressant Redux or the combination of phentermine and fenfluramine, called "phen-fen." However, fenfluramine (Pondimin) and Redux were withdrawn from the market in 1997 because they caused damage to heart valves. Phentermine is still available by prescription. Taking phentermine alone has not been associated with the adverse health effects of the phen-fen combination.
Another type of prescription weight loss drug is a fat absorption inhibitor. Xenical is the only example of this type of treatment approved for use in the U.S. Xenical works by blocking about 30% of dietary fat from being absorbed. Xenical is now sold over-the-counter as Alli.
Meridia and Xenical are the only weight loss drugs approved for longer-term use in significantly obese people, although the safety and effectiveness have not been established for use beyond two years.
Newer drugs are being studied as potential treatments for obesity, some of which are showing promise and may be available in the near future.
How Do Appetite Suppressants Cause Weight Loss?
Appetite suppressants promote weight loss by tricking the body into believing that it is not hungry or that it is full. They decrease appetite by increasing serotonin or catecholamine -- two brain chemicals that affect mood and appetite.
How Do Fat Absorption Inhibitors Cause Weight Loss?
Fat absorption inhibitors work by preventing your body from breaking down and absorbing fat eaten with your meals. This unabsorbed fat is eliminated in bowel movements.
Do Prescription Weight Loss Drugs Really Work?
In general, Xenical and Meridia are moderately effective, leading to an average weight loss of 5 to 22 pounds over a one-year period, more than what would be expected with non-drug treatments. However, the response to these drugs is based on each individual, and some people experience more weight loss than others. Likewise, there is no one correct dose for these medications. Your doctor will decide what works best for you based on his or her evaluation of your medical condition and your response to treatment. Patients generally experience a maximum weight loss within six months of starting medication treatment.
Over the short term, weight loss from prescription drugs may reduce a number of health risks in obese people. However, there are currently no studies to determine the effects of these medications over the long term.
The Risks of Prescription Weight Loss Drugs
When considering long-term weight loss drugs for obesity, the following possible concerns and risks should be discussed with your doctor:
Addiction . Currently, all prescription obesity drugs except Xenical are "controlled substances." This means that doctors are required to follow certain restrictions when prescribing them since they could be addictive.
Developed tolerance. Most people's weight tends to level off after six months while taking a weight-loss medication. This leads to a concern that the person has developed a tolerance for the medication. However, it is unclear whether this leveling off is indeed due to a developed tolerance or if the drug has reached its limit in effectiveness.
Side effects. Most side effects of weight loss drugs are mild (although some can be unpleasant) and usually improve as your body adjusts to the medication. Rarely, serious and even fatal outcomes have been reported.
The Side Effects of Prescription Weight Loss Drugs
Most appetite suppressants are used as a short-term treatment for obese people. Not only do the drugs' effects tend to wear off after a few weeks, but they can also have some unpleasant side effects, including:
Increased heart rate
Increased blood pressure
Sweating
Constipation
Insomnia (inability to sleep or stay asleep)
Excessive thirst
Lightheadedness
Drowsiness
Stuffy nose
Headache
Anxiety
Dry mouth
Some side effects with Xenical include abdominal cramping, passing gas, leakage of oily stool, increased number of bowel movements, and the inability to control bowel movements. These side effects are generally mild and temporary, but may be worsened by eating foods that are high in fat. Patients should eat a low-fat diet (less than 30% of calories from fat) before starting treatment with Xenical. Because Xenical reduces the absorption of some vitamins, people taking Xenical should take a multivitamin at least two hours before or after taking the medication.
People with poorly controlled high blood pressure, heart disease, irregular heartbeat, or a history of stroke should not take Meridia. All people taking Meridia should have their blood pressure and heart rate monitored on a regular basis.
Because these drugs are not recommended for long-term use, it is important for people who are trying to lose weight to learn new eating habits and to exercise while the drug is still effective. Once healthy eating and regular exercise have been learned and established, it is important to continue eating right and exercising if you hope to continue losing weight and keep lost weight from returning.
Weight loss drugs are not for everybody. For example, there are limited studies on these medications' effects on older adults and on children.
Discussing Prescription Weight Loss Drugs With Your Doctor
Before a doctor will prescribe a prescription weight loss drug, he or she will ask you about the following: any existing allergies you may have, whether or not you are pregnant or breastfeeding, and what types of other drugs you may be taking. Existing medical conditions may also affect the use of these drugs. You should tell your doctor if you have any of the following conditions:
Diabetes
High blood pressure
Heart disease
Epilepsy (seizures)
Kidney disease
Glaucoma
Alcohol or drug abuse (or a history of)
Overactive thyroid (hyperthyroidism)
Depression or other mental illness
Migraine headaches requiring medication
Planning to have surgery requiring general anesthesia
Pregnancy or planning to become pregnant
Breastfeeding
People who are prescribed appetite suppressants should follow the prescription carefully. Because appetite suppressants may cause drowsiness or lightheadedness, it is important to know how you respond to these medications before you attempt to drive or operate machinery.
Xenical or Meridia Precautions
Follow the directions for taking Xenical or Meridia on your prescription label carefully. If there is any part that you do not understand, ask your doctor or pharmacist.
Do not take any more or less medicine than prescribed and do not take it more often than prescribed.
If you miss a dose, take it as soon as possible. However, if it is close to when you are scheduled to take your next dose, simply skip the missed dose and proceed with your regular schedule. Do not take a double dose.
These medications should be kept in their original container, tightly sealed and away from children.
They should be stored at room temperature, away from excess heat and moisture (not in the bathroom or near the kitchen sink).
Any medication that is outdated or unused should be thrown away.
Taking these weight loss drugs too often or in too large a quantity, or for longer than prescribed, can lead to addiction or, in worst-case situations, an overdose. Symptoms of an overdose can include confusion, convulsions, hallucinations, and coma. If you experience any of the following symptoms, call your doctor immediately.
A decrease in the ability to exercise
Chest pain
Swelling in the feet or lower legs
Difficulty breathing
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Diabetes diet: Create your healthy-eating plan
Your diabetes diet is simply a healthy-eating plan that will help you control your blood sugar. Here's help getting started, from meal planning to exchange lists and counting carbohydrates. Having diabetes doesn't mean that you have to start eating special foods or follow a complicated diabetes diet plan. For most people, a diabetes diet simply translates into eating a variety of foods in moderate amounts and sticking to regular mealtimes.
This means choosing a diet that emphasizes vegetables, fruits and whole grains. Consistency also is key, because your body responds to excess calories and fat by creating an undesirable rise in blood sugar. Rather than a restrictive diet, a diabetes diet is a healthy-eating plan that's naturally rich in nutrients and low in fat and calories. In fact, it's the best eating plan for everyone.
Planning your meals
Your meal plan is an eating guide that helps you:
Establish a routine for eating meals
Choose the healthiest foods in the right amounts at each meal
If you stick to your meal plan and watch your serving sizes, you'll eat about the same amount of carbohydrates and calories every day. This helps control your blood sugar and your weight. On the flip side, the more you vary what you eat — especially the amount of carbohydrates — the harder it is to control your blood sugar.
If you're already eating a variety of healthy foods, you may simply need to adjust portion sizes to keep your blood sugar (glucose) under control.
A dietitian can help
Ask your doctor for a referral to a registered dietitian. A visit with a registered dietitian can provide you valuable information on how to change your eating habits and help you meet goals such as:
Controlling overeating
Making better food choices
Losing weight
A dietitian can help tailor your diet based on your health goals, tastes and lifestyle. You may need to follow a more deliberate plan — eating only a recommended number of servings from each food group every day.
Using exchange lists
A dietitian may recommend using the exchange system, which groups foods into categories — such as starches, fruits, meats and meat substitutes, and fats.
One serving in a group is called an "exchange." An exchange has about the same amount of carbohydrates, protein, fat and calories — and the same effect on your blood sugar — as a serving of every other food in the same group. So, for example, you could exchange — or trade — either of the following for one carbohydrate serving:
1 small apple
1/3 cup of cooked pasta
Counting carbohydrates
Carbohydrate counting can also be a helpful meal-planning tool — making sure your timing and amount of carbohydrates are the same each day — especially if you take diabetes medications or insulin. If you eat more or less carbohydrates than usual at a given meal or from day to day, your blood sugar level may fluctuate more.
If you're counting carbohydrates, work with a dietitian to learn how to do it properly. If you're taking insulin, he or she can teach you how to count the amount of carbohydrates in each meal or snack and adjust your insulin dose accordingly.
Glycemic index
Some people who have diabetes use the glycemic index to select foods, especially carbohydrates. Foods with a high glycemic index are associated with greater increases in blood sugar than are foods with a low glycemic index. But low-index foods aren't necessarily healthier. Foods that are high in fat tend to have lower glycemic index values than do some healthier options.
Being consistent and adding variety
Consistent eating habits can help you control your blood sugar level. Every day try to eat about the same amount of food at about the same time. Include a variety of foods to help meet your nutritional goals.
Eat healthy carbohydrates
During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood sugar. Focus on the healthiest carbohydrates:
Fruits
Vegetables
Whole grains
Legumes (beans, peas and lentils)
Low-fat dairy products
Choose fiber-rich foods
Dietary fiber includes all parts of plant foods that your body can't digest or absorb. Fiber can decrease the risk of heart disease and help control blood sugar levels. Aim for 25 to 30 grams of fiber each day. Foods high in fiber include:
Vegetables
Fruits
Legumes (beans, peas and lentils)
Whole-wheat flour
Wheat bran
Nuts
Limit saturated and trans fats
Diabetes increases your risk of heart disease and stroke by accelerating the development of clogged and hardened arteries. That's why heart-healthy eating becomes part of your diabetes diet. Get no more than 7 percent of your daily calories from saturated fat, and try to avoid trans fat completely. The best way to reduce the amount of saturated and trans fats you eat is to:
Limit solid fats. Reduce the amount of butter, margarine and shortening you eat.
Use low-fat substitutions. For example, top your baked potato with salsa or low-fat yogurt rather than butter. Try sugar-free fruit spread on toast instead of margarine.
Choose monounsaturated and polyunsaturated fats. Aim for monounsaturated fats — such as olive oil or canola oil. Polyunsaturated fats, found in nuts and seeds, are a healthier choice as well. But moderation is essential. All fat is high in calories.
Curb dietary cholesterol
When there's too much cholesterol in your blood, you may develop fatty deposits in your blood vessels. Eventually, these deposits make it difficult for enough blood to flow through your arteries. To help keep your cholesterol under control, consume no more than 200 milligrams of cholesterol a day.
To reduce how much cholesterol you eat:
Use lean cuts of meat instead of organ meats
Choose egg substitutes over egg yolks
Opt for skim milk over whole milk products
Eat heart-healthy fish at least twice a week
Fish can be a good alternative to high-fat meats. Cod, tuna and halibut, for example, have less total fat, saturated fat and cholesterol than do meat and poultry. Fish such as salmon, mackerel and herring are rich in omega-3 fatty acids, which promote heart health by lowering blood fats called triglycerides.
The caveat? Avoid fried fish and fish with high levels of mercury, such as tilefish, swordfish and king mackerel.
Keeping your eyes on the prize
Embracing your healthy-eating plan is the best way to keep your blood sugar under control and prevent diabetes complications. For greater variety, work in your favorite foods and foods you haven't tried before. Get creative within the guidelines of your healthy-eating plan. Look for inspiration from others who are following a plan — and enjoying the benefits.
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This means choosing a diet that emphasizes vegetables, fruits and whole grains. Consistency also is key, because your body responds to excess calories and fat by creating an undesirable rise in blood sugar. Rather than a restrictive diet, a diabetes diet is a healthy-eating plan that's naturally rich in nutrients and low in fat and calories. In fact, it's the best eating plan for everyone.
Planning your meals
Your meal plan is an eating guide that helps you:
Establish a routine for eating meals
Choose the healthiest foods in the right amounts at each meal
If you stick to your meal plan and watch your serving sizes, you'll eat about the same amount of carbohydrates and calories every day. This helps control your blood sugar and your weight. On the flip side, the more you vary what you eat — especially the amount of carbohydrates — the harder it is to control your blood sugar.
If you're already eating a variety of healthy foods, you may simply need to adjust portion sizes to keep your blood sugar (glucose) under control.
A dietitian can help
Ask your doctor for a referral to a registered dietitian. A visit with a registered dietitian can provide you valuable information on how to change your eating habits and help you meet goals such as:
Controlling overeating
Making better food choices
Losing weight
A dietitian can help tailor your diet based on your health goals, tastes and lifestyle. You may need to follow a more deliberate plan — eating only a recommended number of servings from each food group every day.
Using exchange lists
A dietitian may recommend using the exchange system, which groups foods into categories — such as starches, fruits, meats and meat substitutes, and fats.
One serving in a group is called an "exchange." An exchange has about the same amount of carbohydrates, protein, fat and calories — and the same effect on your blood sugar — as a serving of every other food in the same group. So, for example, you could exchange — or trade — either of the following for one carbohydrate serving:
1 small apple
1/3 cup of cooked pasta
Counting carbohydrates
Carbohydrate counting can also be a helpful meal-planning tool — making sure your timing and amount of carbohydrates are the same each day — especially if you take diabetes medications or insulin. If you eat more or less carbohydrates than usual at a given meal or from day to day, your blood sugar level may fluctuate more.
If you're counting carbohydrates, work with a dietitian to learn how to do it properly. If you're taking insulin, he or she can teach you how to count the amount of carbohydrates in each meal or snack and adjust your insulin dose accordingly.
Glycemic index
Some people who have diabetes use the glycemic index to select foods, especially carbohydrates. Foods with a high glycemic index are associated with greater increases in blood sugar than are foods with a low glycemic index. But low-index foods aren't necessarily healthier. Foods that are high in fat tend to have lower glycemic index values than do some healthier options.
Being consistent and adding variety
Consistent eating habits can help you control your blood sugar level. Every day try to eat about the same amount of food at about the same time. Include a variety of foods to help meet your nutritional goals.
Eat healthy carbohydrates
During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood sugar. Focus on the healthiest carbohydrates:
Fruits
Vegetables
Whole grains
Legumes (beans, peas and lentils)
Low-fat dairy products
Choose fiber-rich foods
Dietary fiber includes all parts of plant foods that your body can't digest or absorb. Fiber can decrease the risk of heart disease and help control blood sugar levels. Aim for 25 to 30 grams of fiber each day. Foods high in fiber include:
Vegetables
Fruits
Legumes (beans, peas and lentils)
Whole-wheat flour
Wheat bran
Nuts
Limit saturated and trans fats
Diabetes increases your risk of heart disease and stroke by accelerating the development of clogged and hardened arteries. That's why heart-healthy eating becomes part of your diabetes diet. Get no more than 7 percent of your daily calories from saturated fat, and try to avoid trans fat completely. The best way to reduce the amount of saturated and trans fats you eat is to:
Limit solid fats. Reduce the amount of butter, margarine and shortening you eat.
Use low-fat substitutions. For example, top your baked potato with salsa or low-fat yogurt rather than butter. Try sugar-free fruit spread on toast instead of margarine.
Choose monounsaturated and polyunsaturated fats. Aim for monounsaturated fats — such as olive oil or canola oil. Polyunsaturated fats, found in nuts and seeds, are a healthier choice as well. But moderation is essential. All fat is high in calories.
Curb dietary cholesterol
When there's too much cholesterol in your blood, you may develop fatty deposits in your blood vessels. Eventually, these deposits make it difficult for enough blood to flow through your arteries. To help keep your cholesterol under control, consume no more than 200 milligrams of cholesterol a day.
To reduce how much cholesterol you eat:
Use lean cuts of meat instead of organ meats
Choose egg substitutes over egg yolks
Opt for skim milk over whole milk products
Eat heart-healthy fish at least twice a week
Fish can be a good alternative to high-fat meats. Cod, tuna and halibut, for example, have less total fat, saturated fat and cholesterol than do meat and poultry. Fish such as salmon, mackerel and herring are rich in omega-3 fatty acids, which promote heart health by lowering blood fats called triglycerides.
The caveat? Avoid fried fish and fish with high levels of mercury, such as tilefish, swordfish and king mackerel.
Keeping your eyes on the prize
Embracing your healthy-eating plan is the best way to keep your blood sugar under control and prevent diabetes complications. For greater variety, work in your favorite foods and foods you haven't tried before. Get creative within the guidelines of your healthy-eating plan. Look for inspiration from others who are following a plan — and enjoying the benefits.
diets weight loss news
social bookmarking : share diet plans and weight loss tips
Follow us on Twitter
Follow us on mybloglog
Follow us on mybloglog
A Healthy Type 2 Diabetes Diet
Maintaining a healthy diet is important for everyone, but it is especially important for people with diabetes. A type 2 diabetes diet and following the right meal plan can make all the difference to a person struggling to keep their blood sugar under control. But, what is the right meal plan? How much of which food group should you eat?
Along with a visit to a dietician, this guide should help answer questions you may have about diabetes and nutrition.
Carbohydrates and Fiber in a Type 2 Diabetes Diet
Carbohydrates are one of the major food categories (the others include proteins and fats) in a type 2 diabetes diet. They provide fuel for the body in the form of glucose. Glucose is a sugar that is the primary means of energy for all of the body's cells.
There are two ways to classify carbohydrates -- simple and complex. Simple carbohydrates are sugars -- like glucose, sucrose, lactose, and fructose. They are found in refined sugar and in fruits. Complex carbohydrates are the starches, which are the simple sugars bonded together chemically -- they are found in beans, nuts, vegetables, and whole grains. Complex carbohydrates are considered healthier mostly because they are digested by the body slowly, providing a steady source of energy. They also contain valuable amounts of fiber.
Carbohydrates, rather than fats or proteins, have the most immediate effect on your blood sugar since carbohydrates are broken down directly into sugar early during digestion. It is important to eat the suggested amount of carbohydrate at each meal, along with some protein and fat.
Carbohydrates are mainly found in the following food groups:
Fruit
Milk and yogurt
Bread, cereal, rice, pasta
Starchy vegetables like potatoes
What Is Carbohydrate Counting?
Carbohydrate counting is a method of meal planning that is a simple way to keep track of the amount of total carbohydrates you eat each day. It helps allow you to eat what you want. Counting grams of carbohydrate and evenly distributing them at meals will help you control your blood sugar.
Instead of following an exchange list, with carbohydrate counting you monitor how much carbohydrates (sugar and starch) you eat daily. One carbohydrate serving is equal to 15 grams of carbohydrates.
With carbohydrate counting, you plan your carbohydrate intake based on what your pre-meal sugar is and your intake or insulin dose can be adjusted. Carbohydrate counting can be used by anyone and not just by people with diabetes that are taking insulin. If you eat more carbohydrates than your insulin supply can handle, your blood sugar level goes up. If you eat too little, your blood sugar level may fall too low. These fluctuations can be managed by knowing how to count your carbohydrate intake.
A registered dietitian will help you figure out a carbohydrate counting plan that meets your specific needs. For adults, a typical plan generally includes three to four carbohydrates at each meal, and one to two carbohydrate servings as snacks.
With carbohydrate counting, you can pick almost any food product off the shelf, read the label, and use the information about grams of carbohydrates to fit the food into your type 2 diabetes meal plan.
Carbohydrate counting is most useful for people who take multiple daily injections of insulin, use the insulin pump, or who want more flexibility and variety in their food choices. However, it may not be for everyone, and the traditional method of following food exchange lists may be used instead.
How Much Fiber Should I Eat?
Fiber is the indigestible part of plant foods. It plays an important role in the digestive process as it helps move foods along the digestive tract, adding bulk to stool to help it pass through the bowel. In addition, diets high in fiber are associated with lower risks of obesity, high blood pressure, heart disease, and strokes.
Fiber also:
Delays sugar absorption, helping to better control blood sugar levels.
Binds with cholesterol and may reduce the level of 'bad' LDL cholesterol in the blood.
Is a good source of vitamins and minerals.
Helps prevent constipation and reduces the risk of certain intestinal disorders.
Promotes weight loss by helping to decrease caloric intake. (It adds bulk to the food we eat, making you feel fuller.)
The goal for all Americans is to consume 25 to 35 grams of fiber per day. The best way to increase fiber intake as part of your type 2 diabetes diet is to eat more of these fiber-rich foods:
Fresh fruits and vegetables
Cooked dried beans and peas
Whole grain breads, cereals, and crackers
Brown rice
Bran products
Fat in a Type 2 Diabetes Diet
Since diabetes increases your risk of developing heart disease, eating foods lower in fat -- especially saturated fat -- is particularly important to keep that risk as low as possible. In addition, limiting calories from fat can help you lose any extra weight, especially when combined with an exercise program.
The major contributors of saturated fats in our diet come from cheese, beef, milk, and baked items. Trans fats also contribute to the increase risk of heart disease. These fats are vegetables oils that are harder; we recognize these as solid oils. Many of these are used in baking and frying.
Here are some general guidelines for selecting and preparing low-fat foods for your type 2 diabetes diet:
Select lean meats including poultry, fish, and lean red meats. When preparing these foods, don't fry them. Instead, you can bake, broil, grill, roast, or boil.
Select low-fat dairy products such as low-fat cheese, skim milk, and products made from skim milk such as nonfat yogurt, nonfat frozen yogurt, evaporated skim milk, and buttermilk. Remember to include dairy products in your daily carbohydrate count.
Use low-fat vegetable cooking spray when preparing foods or consider using cholesterol lowering margarine containing stanols or sterols. Examples include "Take Control" and "Benecol."
Use liquid vegetable oils that contain poly- or monounsaturated fats which can help lower your 'bad' LDL cholesterol.
Select lower fat margarines, gravies, and salad dressings and remember to watch the carbohydrate count on condiments and dressings.
All fruits and vegetables are good low-fat choices. Remember to include fruit and starchy vegetables in your daily carbohydrate count.
A registered dietitian can provide more information on how to prepare and select low-fat foods.
Salt in a Type 2 Diabetes Diet
Diabetes increases your risk for high blood pressure. High levels of salt (sodium) in your diet can further increase that risk. Your health care provider or dietitian may ask you to limit or avoid these high-salt foods:
Salt and seasoned salt (or salt seasonings)
Boxed mixes of potatoes, rice, or pasta
Canned meats
Canned soups and vegetables (with salt)
Cured or processed foods
Ketchup, mustard, salad dressings, other spreads and canned sauces
Packaged soups, gravies, or sauces
Pickled foods
Processed meats: lunch meat, sausage, bacon, and ham
Olives
Salty snack foods
Monosodium glutamate or MSG (often added to Chinese food)
Soy and steak sauces
Low-Salt Cooking Tips
Use fresh ingredients and/or foods with no salt added.
For favorite recipes, you may need to use other ingredients and eliminate or decrease the salt you would normally add.
Try orange or pineapple juice as a base for meat marinades.
Avoid convenience foods such as canned soups, entrées, and vegetables; pasta and rice mixes; frozen dinners; instant cereal; and pudding, gravy, and sauce mixes.
Select frozen entrées that contain 600 milligrams or less of salt. However, limit yourself to one of these frozen entrées per day. Check the Nutrition Facts label on the package for sodium content.
Use fresh, frozen, no-added-salt canned vegetables, or canned vegetables that have been rinsed before they are prepared.
Low-salt canned soups may be used.
Avoid mixed seasonings and spice blends that include salt, such as garlic salt.
What Seasonings Can Replace Salt?
Herbs and spices are the answer to improving the natural flavors in food without using salt. Below are some mixtures to use for meats, poultry, fish, vegetables, soups, and salads.
diets weight loss news
social bookmarking : share diet plans and weight loss tips
Follow us on Twitter
Follow us on mybloglog
Follow us on mybloglog
Along with a visit to a dietician, this guide should help answer questions you may have about diabetes and nutrition.
Carbohydrates and Fiber in a Type 2 Diabetes Diet
Carbohydrates are one of the major food categories (the others include proteins and fats) in a type 2 diabetes diet. They provide fuel for the body in the form of glucose. Glucose is a sugar that is the primary means of energy for all of the body's cells.
There are two ways to classify carbohydrates -- simple and complex. Simple carbohydrates are sugars -- like glucose, sucrose, lactose, and fructose. They are found in refined sugar and in fruits. Complex carbohydrates are the starches, which are the simple sugars bonded together chemically -- they are found in beans, nuts, vegetables, and whole grains. Complex carbohydrates are considered healthier mostly because they are digested by the body slowly, providing a steady source of energy. They also contain valuable amounts of fiber.
Carbohydrates, rather than fats or proteins, have the most immediate effect on your blood sugar since carbohydrates are broken down directly into sugar early during digestion. It is important to eat the suggested amount of carbohydrate at each meal, along with some protein and fat.
Carbohydrates are mainly found in the following food groups:
Fruit
Milk and yogurt
Bread, cereal, rice, pasta
Starchy vegetables like potatoes
What Is Carbohydrate Counting?
Carbohydrate counting is a method of meal planning that is a simple way to keep track of the amount of total carbohydrates you eat each day. It helps allow you to eat what you want. Counting grams of carbohydrate and evenly distributing them at meals will help you control your blood sugar.
Instead of following an exchange list, with carbohydrate counting you monitor how much carbohydrates (sugar and starch) you eat daily. One carbohydrate serving is equal to 15 grams of carbohydrates.
With carbohydrate counting, you plan your carbohydrate intake based on what your pre-meal sugar is and your intake or insulin dose can be adjusted. Carbohydrate counting can be used by anyone and not just by people with diabetes that are taking insulin. If you eat more carbohydrates than your insulin supply can handle, your blood sugar level goes up. If you eat too little, your blood sugar level may fall too low. These fluctuations can be managed by knowing how to count your carbohydrate intake.
A registered dietitian will help you figure out a carbohydrate counting plan that meets your specific needs. For adults, a typical plan generally includes three to four carbohydrates at each meal, and one to two carbohydrate servings as snacks.
With carbohydrate counting, you can pick almost any food product off the shelf, read the label, and use the information about grams of carbohydrates to fit the food into your type 2 diabetes meal plan.
Carbohydrate counting is most useful for people who take multiple daily injections of insulin, use the insulin pump, or who want more flexibility and variety in their food choices. However, it may not be for everyone, and the traditional method of following food exchange lists may be used instead.
How Much Fiber Should I Eat?
Fiber is the indigestible part of plant foods. It plays an important role in the digestive process as it helps move foods along the digestive tract, adding bulk to stool to help it pass through the bowel. In addition, diets high in fiber are associated with lower risks of obesity, high blood pressure, heart disease, and strokes.
Fiber also:
Delays sugar absorption, helping to better control blood sugar levels.
Binds with cholesterol and may reduce the level of 'bad' LDL cholesterol in the blood.
Is a good source of vitamins and minerals.
Helps prevent constipation and reduces the risk of certain intestinal disorders.
Promotes weight loss by helping to decrease caloric intake. (It adds bulk to the food we eat, making you feel fuller.)
The goal for all Americans is to consume 25 to 35 grams of fiber per day. The best way to increase fiber intake as part of your type 2 diabetes diet is to eat more of these fiber-rich foods:
Fresh fruits and vegetables
Cooked dried beans and peas
Whole grain breads, cereals, and crackers
Brown rice
Bran products
Fat in a Type 2 Diabetes Diet
Since diabetes increases your risk of developing heart disease, eating foods lower in fat -- especially saturated fat -- is particularly important to keep that risk as low as possible. In addition, limiting calories from fat can help you lose any extra weight, especially when combined with an exercise program.
The major contributors of saturated fats in our diet come from cheese, beef, milk, and baked items. Trans fats also contribute to the increase risk of heart disease. These fats are vegetables oils that are harder; we recognize these as solid oils. Many of these are used in baking and frying.
Here are some general guidelines for selecting and preparing low-fat foods for your type 2 diabetes diet:
Select lean meats including poultry, fish, and lean red meats. When preparing these foods, don't fry them. Instead, you can bake, broil, grill, roast, or boil.
Select low-fat dairy products such as low-fat cheese, skim milk, and products made from skim milk such as nonfat yogurt, nonfat frozen yogurt, evaporated skim milk, and buttermilk. Remember to include dairy products in your daily carbohydrate count.
Use low-fat vegetable cooking spray when preparing foods or consider using cholesterol lowering margarine containing stanols or sterols. Examples include "Take Control" and "Benecol."
Use liquid vegetable oils that contain poly- or monounsaturated fats which can help lower your 'bad' LDL cholesterol.
Select lower fat margarines, gravies, and salad dressings and remember to watch the carbohydrate count on condiments and dressings.
All fruits and vegetables are good low-fat choices. Remember to include fruit and starchy vegetables in your daily carbohydrate count.
A registered dietitian can provide more information on how to prepare and select low-fat foods.
Salt in a Type 2 Diabetes Diet
Diabetes increases your risk for high blood pressure. High levels of salt (sodium) in your diet can further increase that risk. Your health care provider or dietitian may ask you to limit or avoid these high-salt foods:
Salt and seasoned salt (or salt seasonings)
Boxed mixes of potatoes, rice, or pasta
Canned meats
Canned soups and vegetables (with salt)
Cured or processed foods
Ketchup, mustard, salad dressings, other spreads and canned sauces
Packaged soups, gravies, or sauces
Pickled foods
Processed meats: lunch meat, sausage, bacon, and ham
Olives
Salty snack foods
Monosodium glutamate or MSG (often added to Chinese food)
Soy and steak sauces
Low-Salt Cooking Tips
Use fresh ingredients and/or foods with no salt added.
For favorite recipes, you may need to use other ingredients and eliminate or decrease the salt you would normally add.
Try orange or pineapple juice as a base for meat marinades.
Avoid convenience foods such as canned soups, entrées, and vegetables; pasta and rice mixes; frozen dinners; instant cereal; and pudding, gravy, and sauce mixes.
Select frozen entrées that contain 600 milligrams or less of salt. However, limit yourself to one of these frozen entrées per day. Check the Nutrition Facts label on the package for sodium content.
Use fresh, frozen, no-added-salt canned vegetables, or canned vegetables that have been rinsed before they are prepared.
Low-salt canned soups may be used.
Avoid mixed seasonings and spice blends that include salt, such as garlic salt.
What Seasonings Can Replace Salt?
Herbs and spices are the answer to improving the natural flavors in food without using salt. Below are some mixtures to use for meats, poultry, fish, vegetables, soups, and salads.
diets weight loss news
social bookmarking : share diet plans and weight loss tips
Follow us on Twitter
Follow us on mybloglog
Follow us on mybloglog
Weight-loss options: 6 common diet plans
Review these common weight-loss strategies and ask yourself these key questions to decide if any can help you make permanent lifestyle changes.
When it comes to weight loss, there's no shortage of advice. Check any magazine rack or bookstore, and you're bound to discover that latest and greatest cure for being overweight. Some even work — for a while.
Unfortunately, people often find diets hard to sustain, in part because they tire of avoiding certain foods, loading up on others, or feeling deprived and hungry. And their diet is often temporary, something to endure for a while before returning to former ways. As a result, any lost pounds come right back once the diet stops.
Here's a summary of six common weight-loss strategies in circulation today, and the questions to ask yourself to determine if any of them will help you make the lifestyle changes required to maintain a healthy weight.
Low-fat diets
Cutting down on high-fat foods can help you cut down on your daily calories and thus help you lose weight. So why don't low-fat diets always work? Even a low-fat diet can lead to weight gain when people ignore the total amount of calories they're eating and regularly exceed their daily calorie goals. Too many calories from any source, low-fat foods included, can add pounds.
Low-carb diets
Followers of these eating plans believe that a decrease in carbs results in lower insulin levels, which causes the body to burn stored fat for energy. Initially, when you follow a low-carb diet you may lose more weight than if you followed a low-fat, low-calorie diet. This increased weight loss may or may not continue long term depending on your commitment to following the eating plan.
A low-carb diet doesn't appear to be any easier to maintain than are other diets. Studies comparing low-carb diets and low-fat diets have found that after a year, people drop out of both diets at similar rates. This suggests that the low-carb diet, like so many diets, is no easier to stick to long term. Well-known low-carb diets include the Atkins diet, Zone diet and Protein Power.
Glycemic-index diets
The glycemic index ranks carbohydrate-containing foods based on their effects on blood sugar. Similar to the theory behind low-carb diets, most low-glycemic-index diets claim that lowering blood sugar levels leads to weight loss.
You may have difficulty following a diet that emphasizes only foods with a low-glycemic-index ranking. Many factors other than food influence your blood sugar level, including your age and weight, the type of food preparation, and the portion size. The South Beach diet is an example of a low-glycemic-index diet.
Meal replacements
Meal replacements, such as Slim-Fast, provide less than 400 calories a meal and are nutritionally complete. You replace one or two meals a day, such as breakfast and lunch, with a low-calorie shake or meal bar. Then you eat a healthy third meal, between 600 and 700 calories, of your own choosing. Meal replacements — if used as directed — can be as effective as other weight-loss diets.
Meal providers
Some people have a difficult time knowing what they're supposed to eat. Busy schedules leave little time for meal preparation. In such cases, relying on ready-made meals eaten at home may deserve consideration. These services can be expensive. Jenny Craig and NutriSystem are two examples of meal providers.
Group approaches
You don't have to lose weight alone. Group programs, such as Weight Watchers, can support your efforts, giving you eating plans, exercise recommendations and support from others on the same dietary path. After joining, expect regular weigh-ins, group meetings and activity sessions.
Does the plan fit your needs?
How do you know if a weight-loss plan fits your needs and lifestyle? Ask yourself these questions. Does the program:
Include various foods from the major food groups: fruits, vegetables, grains (particularly whole grains), low-fat dairy products, lean protein sources (meat, poultry, fish, beans and other legumes), nuts and seeds?
Include foods you like and that you would enjoy eating for a lifetime — not just for several weeks or months?
Feature foods you can easily find in your local grocery store?
Allow you to eat your favorite foods, or better yet, all foods?
Fit your lifestyle and budget?
Include proper amounts of nutrients and calories to help you lose weight safely and effectively?
Encourage regular physical activity?
If you answer no to any of these questions, the weight-loss program isn't right for you, as you probably won't stay with it. Successful weight loss requires permanent changes to your eating and physical activity habits. This means you need to find a weight-loss strategy that you can embrace for life.
diets weight loss news
social bookmarking : share diet plans and weight loss tips
Follow us on Twitter
Follow us on mybloglog
Follow us on mybloglog
When it comes to weight loss, there's no shortage of advice. Check any magazine rack or bookstore, and you're bound to discover that latest and greatest cure for being overweight. Some even work — for a while.
Unfortunately, people often find diets hard to sustain, in part because they tire of avoiding certain foods, loading up on others, or feeling deprived and hungry. And their diet is often temporary, something to endure for a while before returning to former ways. As a result, any lost pounds come right back once the diet stops.
Here's a summary of six common weight-loss strategies in circulation today, and the questions to ask yourself to determine if any of them will help you make the lifestyle changes required to maintain a healthy weight.
Low-fat diets
Cutting down on high-fat foods can help you cut down on your daily calories and thus help you lose weight. So why don't low-fat diets always work? Even a low-fat diet can lead to weight gain when people ignore the total amount of calories they're eating and regularly exceed their daily calorie goals. Too many calories from any source, low-fat foods included, can add pounds.
Low-carb diets
Followers of these eating plans believe that a decrease in carbs results in lower insulin levels, which causes the body to burn stored fat for energy. Initially, when you follow a low-carb diet you may lose more weight than if you followed a low-fat, low-calorie diet. This increased weight loss may or may not continue long term depending on your commitment to following the eating plan.
A low-carb diet doesn't appear to be any easier to maintain than are other diets. Studies comparing low-carb diets and low-fat diets have found that after a year, people drop out of both diets at similar rates. This suggests that the low-carb diet, like so many diets, is no easier to stick to long term. Well-known low-carb diets include the Atkins diet, Zone diet and Protein Power.
Glycemic-index diets
The glycemic index ranks carbohydrate-containing foods based on their effects on blood sugar. Similar to the theory behind low-carb diets, most low-glycemic-index diets claim that lowering blood sugar levels leads to weight loss.
You may have difficulty following a diet that emphasizes only foods with a low-glycemic-index ranking. Many factors other than food influence your blood sugar level, including your age and weight, the type of food preparation, and the portion size. The South Beach diet is an example of a low-glycemic-index diet.
Meal replacements
Meal replacements, such as Slim-Fast, provide less than 400 calories a meal and are nutritionally complete. You replace one or two meals a day, such as breakfast and lunch, with a low-calorie shake or meal bar. Then you eat a healthy third meal, between 600 and 700 calories, of your own choosing. Meal replacements — if used as directed — can be as effective as other weight-loss diets.
Meal providers
Some people have a difficult time knowing what they're supposed to eat. Busy schedules leave little time for meal preparation. In such cases, relying on ready-made meals eaten at home may deserve consideration. These services can be expensive. Jenny Craig and NutriSystem are two examples of meal providers.
Group approaches
You don't have to lose weight alone. Group programs, such as Weight Watchers, can support your efforts, giving you eating plans, exercise recommendations and support from others on the same dietary path. After joining, expect regular weigh-ins, group meetings and activity sessions.
Does the plan fit your needs?
How do you know if a weight-loss plan fits your needs and lifestyle? Ask yourself these questions. Does the program:
Include various foods from the major food groups: fruits, vegetables, grains (particularly whole grains), low-fat dairy products, lean protein sources (meat, poultry, fish, beans and other legumes), nuts and seeds?
Include foods you like and that you would enjoy eating for a lifetime — not just for several weeks or months?
Feature foods you can easily find in your local grocery store?
Allow you to eat your favorite foods, or better yet, all foods?
Fit your lifestyle and budget?
Include proper amounts of nutrients and calories to help you lose weight safely and effectively?
Encourage regular physical activity?
If you answer no to any of these questions, the weight-loss program isn't right for you, as you probably won't stay with it. Successful weight loss requires permanent changes to your eating and physical activity habits. This means you need to find a weight-loss strategy that you can embrace for life.
diets weight loss news
social bookmarking : share diet plans and weight loss tips
Follow us on Twitter
Follow us on mybloglog
Follow us on mybloglog
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