Diabetes is a chronic disease that occurs either when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces. Insulin is a hormone that regulates blood sugar. Diabetes prevalence has been rising more rapidly in middle and low income countries in the recent years prevailing in more than 33% of the population in the Marshall Islands and more than 13 percent of the adults in the United States.
Weight reduction, diet control and regular exercise are common advises given by doctors and diabetes specialists across the globe. Losing weight reduces or in a few cases eliminates the problems that come along with this condition. Diabetes is a major cause of blindness, kidney failure, heart attacks, stroke and lower limb amputation.
Weight loss goals for diabetics include the below basics:
Eating lean protein, high-fibre, less processed carbs, fruits, vegetables, low fat dairy, and healthy vegetable-based fats such as avocado, nuts, canola oil, or olive oil go along a great way along the journey for a diabetic. Beans, eggs, and oily fish such as mackerel, salmon, tuna and sardines are high in their protein content whereas berries, sweet potatoes and non-starchy vegetables such as asparagus, broccoli, green leafy vegetables like spinach, collard greens, kale, and okra can be included in the fruits and vegetables category to be consumed. Also avoid pasta, rice, soda that are high in fat, starch and carbs and turn to healthier options of brown breads, yogurts and muesli.
Set a goal to lose at least lose five to ten percent of your current weight. Establish realistic and practical goals that are achievable. Reduce portion sizes to a minimum and increase the frequency of the number of meals in a day if need be. Another tip for starters would also be to eat in smaller plates or for people who eat with their hands and where the staple food is rice which is high in carbohydrates (usually a practice in the Asian continent), start by eating rice with a spoon or fork for a psychological effect of eating less.
Another important mental exercise is to visualize how you will look and feel when you lose weight. Weigh yourself on a regular basis, starting with weekly records to see how much can change over a week. Even it is a two kilo loss, it is a move forward. Another tip: buy a dress one size smaller hanging it up so you come across it every day and aim to fit into it.
Stay away from the trans-fats contained in baked goods, canned foods, stick margarine and processed snacks, also definitely avoid fast food or junk food items that may seem tempting but are highly fattening and contains loads of carbs. Minimize your intake of high fat dairy products such as egg yolks, have egg whites instead. No more than 7 percent of your daily calories should come from foods with saturated fats such as beef, sausage and hot dogs. Also, consume about 1500 mg of sodium daily.
Stay away from crash or fad diets that promise a massive amount of weight loss in just a few days. It is important to substitute the types of foods you choose. Use herbs and other seasoning supplements to spice up or add flavor to bland choices of food or a brown sugar substitute for a sweet treat.
Download mobile apps that are helpful in tracking your calorie intake with suggestions on what to eat and consult with in house physicians for a better plan.
A basic 30-minute exercise routine including walking, cycling, and running help a great deal while losing weight for diabetics. A lifestyle change is the first action a diabetic must take. Also, consult your doctor before starting on a diet to keep in check allergic reactions and the specific quality and quantity of food to be taken on a daily basis.