Eat Weight Off | Lose 10 to 15 Pounds Weekly

Diabetes 2 is a grave disease which could result in major disorders or ‘malfunctioning’ of the body. There is no cure yet. However it may be controlled by altering the major features of your lifestyle – diet and exercise. These changes include a healthy diet, healthy eating plans, and regular physical activity or exercise.

What is Type 2 Diabetes?

Type two diabetes is the consequence of increased sugar (glucose) levels in the blood which happens after consuming many different types foods, but particularly poor simple/quality carbohydrates (from white flour, sugary sweets and in highly processed foods which possess little fibre; you require fibre in foods to help you slow down the quick!). The high levels of sugar in the blood stream circulate around the body causing damage to all the major organs of the body including eyes, heart, kidneys, blood circulation system (arteries) and your sex organs.

There are two different types of diabetes. This article is about Type 2 diabetes, the most common form of diabetes. It can be diagnosed by performing the Oral Glucose Tolerance Test (OGTT). In this test, the individual is provided with a sweet drink having 75 grams of sugar (glucose). After a period of two hours, a blood sample is taken for examination of the glucose level. If the result is 200 mg/dl (11 mmol/l) or more, then you are a diagnosed with Type 2 diabetes.

Role of Diet:

You can certainly control Diabetes effectively with a correct ‘diet routine’ which should include only the least quanttities of simple sugars (sweets) and simple carbohydrates (such as white flour products). It is important to eat ‘complex’ carbohydrates including wholegrain products (with plenty of fibre), vegetables (but not potatoes), beans and pulses (chickpeas, lentils and peas). A better way to eat with diabetes, is to eat smaller sized meals regularly, as part of the lifestyle changes to be followed. This will mean there will be smaller rises in your blood sugar levels after eating smaller sized meals (instead of really big rises in blood glucose if you have only one or two really heavy (big) meals a day). So, you should eat more of fresh vegetables and fruits while reducing the intake of white flour (although brown (wholemeal) flour is good), reduce white rice (although wholegrain brown rice is good) and foods high in fat (especially those with a lot of trans and saturated fats!). Avoid the intake of excessive oil and try to use olive oil instead of other forms of oils. Even people who don’t have diabetes should follow this eating plan as it is healthy and may even prevent the onset of diabetes!

Lifestyle in Diabetes:

A healthy life style will surely help you to control Diabetes 2 and its serious terrible short and long term complications.

Initially, do regular physical activity (you can easily walk 10-20 minutes a day) to keep yourself fit and active, and also to assist in reduce glucose levels in your blood. As mentioned, you will need to alter your lifestyle by revisiting your diet. So, eat in smaller portions by dividing three big meals a day into six smaller meals. As part of the lifestyle changes in Diabetes 2, having less simple carbohydrates, sugar and salt intake is also very very important.

You will need to closely monitot your blood sugar readings constantly and minimise any large sudden jumps in blood sugar readings by not eating the wrong foods correctly and by keeping yourself fit, healthy and active. Consult your dietitian and physician regularly with your sugar level records.

Exercise and Diabetes Control:

90 % of the individuals who have Type ii Diabetes are over weight according to surveys. Consequently physical activity has a major role in the routine to prevent the onset of Diabetes 2, and even keeping diabetes in check, once you may get it. Exercise will not only help you to maintain an ideal body weight but you will also gain the health benefits of being fit and active in your life! Do regular exercise in any form, preferably to a time schedule (10, 20 or 30 min) and building up to 30 min a day, 4-5 times a week. However, chat with your physician before you commence! Walking, jogging, swimming and yoga are good exercises to achieve the required level of physical activity to help you reduce your blood sugars!

Diabetes Prevention:

There is no permanent cure for Diabetes 2 but you can help avoid or get on top of it by an ideal diet plan, regular physical activity, prescribed medication (if required) and avoiding all stress (which can increase your blood sugars!). So, eat a healthy and controlled diet with smaller portions, avoid stress, take any required medications and do exercise to enjoy life with diabetes!