Pre Diabetes Diet

Pre Diabetes Diet
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Pre Diabetes DietDiabetes type 2 and blood sugar symptoms are directly related to obesity a pre diabetic diet is something everyone can benefit from doing. There are really no excuses for being overweight and tempting fate by risking diabetes type 2 when a change in diet and exercise habits can reverse this condition.  Really no one that can say that they started off as a fat person then what was the exact moment when the weight started to creep on and it become a real problem – do you know?  When did you first notice that the pounds could come off with a little effort but come back with vengeance when we let our guard down?

Today 6 out of every 10 persons are overweight and possibly without losing weight will be facing the very real prospect of diabetes.  It is well documented that one of the very real reasons of diabetes type 2 is obesity and from this disease could be a real risk of developing associated problems such as cardio vascular disease, high and elevated blood pressure and higher than normal cholesterol levels and lastly cardiovascular disease. To avoid the risk of these complications and those irritating daily blood sugar tests it makes sense to follow a diabetic diet as to not go down this track.

The science to gaining weight is easy – too many calories taken in and too little expended.  There are many key elements in why we gain weight in the first place and the following information will give you the key reasons why people gain weight followed by what alternatives you can do rather than give in to weight gain.  Outlined below you will find that a pre diabetes diet such as diabetic baking and carefully planning meals will fit into any possible excuse you have for being overweight and how this can be reversed.

Solutions to pre diabetes diet are simple:

No time to exercise:

You are in front of a computer day in day out with no time to exercise not having lunch break means that you probably order lunch to be delivered and the easiest meal to order over the phone is pizza or some other restaurant meal.  After working so hard there is often last minute office drinks that you go along to and.

Solution: Push yourself away from the computer and allow 30 minutes to exercise for example either a walk or participate in a gym class during lunch anything to get you moving.

Get organized by shopping for the week ahead, doing so will mean that you will have healthier lunches or perhaps a soup and salad make a bulk lot and freeze any left over’s.  If you need to attend work drinks substitute a normal glass of wine for a spritzer meaning half soda water half wine, which is half of the calories.

Quit Smoking:

Quitting smoking is another reason why people say that they gain weight and this is because they get their taste buds back after years of smoking and begin to snack on comfort foods. After a while you will find that you have swapped one habit for another replacing your smoking habit with your improved taste of food contributing to the pounds that you are now gaining.

Solution:

Why not prevent the pounds by ensuring that you have prepared healthy snacks bundled into portion sizes kept inside your fridge.  Every time you start feeling like something that you want to nibble on reach for one of your prepared snacks. One of the tips that I have used is to clean your teeth when you have the urge to eat, this work wonders in turning me off the need to eat.

Distract the thought pattern by finding another activity that you enjoy doing like going for a walk or ring a friend you have not spoken to for ages.

Love makes you fat:

Getting a new partner and changing your eating and exercise routine completely will see a shift in the bathroom scales.  When a new partner comes on the scene where before you were controlled with your eating and exercising now you spend most of your time together on the lounge cuddling up and eating comfort foods and not having an eye on portion control.  Your daily exercises whether it is gym class or walk etc is replaced by inactivity as you make excuses for not doing either.

The whole family benefits from a pre diabetes diet:

Solution:

Definitely not saying not to cuddle but you will need to get back into a routine of eating smaller portions and exercising in order for stop those pounds creeping on.  Whether you want to find an activity that you both would enjoy doing together like salsa dancing, rock climbing, biking or walking to discuss the days events etc or for you to just go back to gym classes anything that has you moving for at least 30-40 minutes will help keep weight at under control and to keep high sugar and high sugar symptoms at bay.

Leaving home:

You have left home for the first time and instead of eating Mom’s healthy meals and vegetables you have swapped this for instant everything.  Instant noodles, take away foods and home delivered pizza’s all of this sounds great for a teenager that has moved out of home for the first time but after eating like this for a while will start to find clothes do not fit and the weekly food bill has now sky rocketed.

For school leavers where physical activity was part of the curriculum this has now stopped since leaving school and pounds have now accumulated, muscle tone is replaced by fat as the metabolism starts to slow down.

Solution:

If you haven’t cooked before buy a cookbook or find a recipe online, workout a meal plan for a week and then shop only for these items – no extras.  If you already hae diabetes consider diabetic baking recipes which tend to have less fat than others. Find recipes that serve more than one and freeze these meals in portion sizes, this will make it easy to grab the frozen food from the freezer when you get home and add fresh vegetables.  Drop by to see your Mom and ask for the recipe of your favorite meals, better still watch as she prepares the food and see how it is all timed to come to the table hot.

Find a sport you love to play or another social physical activity that will have you out competing in a team or local group and allow you to meet new friends.

Pregnancy:

 

What is that saying eating for two?  That is all well and good but you will need to make healthy choices to ensure that your unborn baby gets all the nutrients it needs just doubling up on your calorie intake will not do this and could end with excessive weight gain that is not good for you or the babies health.  It is known that children born to overweight parents have an increased risk of developing diabetes type 2 later on in their life.  Gaining more than the recommended weight gain during your pregnancy will make it harder to lose weight and get back to your normal pre pregnancy state. The principles of pre diabetes diet will ensure that you and your baby get all of your nutritional needs.

Solution:

Choose foods that are nutritious and keep you in the recommended weight range.  A simple diabetic diet is best if you tend to be forgetful. If you look at dividing up your plate mentally to half filled with low calorie low carbohydrate vegetables with the other half of your plate containing protein (trimmed of fat) or low fat dairy and low glycemic index carbs such as pasta, corn, grains such as quinoa and barley if you reach for bread make it wholegrain. A diabetic diet goes a long way.

The key to keeping your weight in the recommended range is still to remain active throughout your pregnancy such as doing aqua aerobics this is ideal exercise as it is non-weight bearing or you may look at special Pilate’s class’s options that are designed for pregnancy. While a pre diabetes diet can give you excellent results, your doctor may still wish to test blood sugar to ensure that you and your baby have the best chances of a healthy pregnancy and birth. But don’t worry. This usually only consists of a sugar blood test unless your first testing shows signs of needing further examining. This sugar test consists of eating nothing after midnight and coming in bright and early to the office to drink a special soda. After you finish the drink in under five minutes, you will wait for an hour. After the testing blood sugar at this time, you may feel a little whoosy but this is normal and will pass after you have a healthy meal.

No time to exercise – I have kids:

 

For the Mom with kids that need attention you may feel that there is “me” time to do the things that you like to do, combined with lack of sleep and tempting snacks left over from the kids that you would perhaps polish off will soon have unwanted calories turning to fat.

To avoid unwanted calories from kids left over meals you will need to save unhealthy treats as just that treats that are served once in a while not daily and when you do scrap or empty plates.  Shop differently think ahead when shopping such as celery filled with a little low fat cheese makes a great filler, fruit.  When watching them eat their snacks have a cup of tea to unwind and to be filler.

When it comes to exercise nothing beats unplanned exercise and if you take kids and throw a ball, bike ride or fly a Frisbee walk a dog these are just little ways that exercise can be slotted into your day to day activities.  By doing these activities you are setting a great example for them while at the same time limiting their time in being inactive in front of a computer or play station.

Recently it was noted that kids today do not have the same muscle tone as they did years ago.  They used to climb trees and play whereas today they do lot less activities outdoors.  So get out and play everyone will benefit.

Middle aged it is expected that I will get fatter:

Hormones inactivity all has a role to play in middle age spread.  By using less energy will reduce muscle tone and slow your metabolic rate.  Bluntly you need to eat less to maintain your weight.  Not doing so and combined with hormones will add an extra tire around your middle.

This may lead to symptoms to insulin resistance, higher blood glucose levels, blood pressure and cholesterol that will increase your risks of stroke, heart attack and type 2 diabetes.  This was the bad news the good news is there is a solution by following a pre diabetes diet will help you keep fighting fit.

Solution:

 

Keep it moving, the saying “move it or lose it” comes into play by staying active and reducing calories gradually.  Incorporate lifting weights to maintain muscle mass as you get older.  Eat plenty of nutrient dense foods such as lower calorie fruit and vegetables instead of cakes, biscuits and fatty pastries.  You need to remember that you need to meet your nutritional needs while at the same time eating fewer calories.

As with any diet ensure that you talk to your doctor prior to starting any pre diabetes diet who may order a blood sugar test to monitor you and discuss further lifestyle changes that you can incorporate into your life. Remember if you discover that you are prediabetic the best thing to do is not panic. Diabetes can be controlled but best of all it can be prevented.

Make the change today to a pre diabetes diet to ensure you have more energy, become normally weighted and avoid type 2 diabetes.


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