Ultimate Guide To Reverse Type 2 Diabetes

Nearly 75 percent of world diabetic patients are diagnosed with type2 diabetes. As you know, obesity in individuals who have a diabetesfamily history is more likely to develop type2 diabetes. Unfortunately, the modern medical science also fails to design an effective treatment. Still, some medications are available to go with for type2 diabetes, most of them are seen as a short-term regulator of type2 diabetes.

So, it’s better to switch to another apt treatment option. When you look around for a better alternative for type2 diabetes medications, lifestyle change is the primary recognized option to reverse type2 diabetes.

The lifestyle changes aggravated with the healthy diet and regular exercise are the more effective option for controlling type2 diabetes. Thus, you have to understand the two prime components first.

How to plan a diabetes diet

There is no any special food for diabetes patients. So, the diabetes diet plan aims to reduce the calorie intake and regulate your blood glucose level. Carbohydrate is the culprit behind the increased blood glucose level as they carry a lot of calories. So, you better avoid carbohydrate-rich foods in your daily diet.

These are some foods which are rich in carbohydrate.

  • Potatoes
  • White rice
  • Corn
  • Shredded Wheat
  • Barley
  • Oatmeal
  • Pasta
  • Bagels
  • White bread
  • Sweet potatoes
  • Carrot

Of course, there are some of your favorite items. Yes, by the means of a healthy life you should avoid them. Since the carbs are a source of energy; you need some of those to stay healthy. After you ignored your traditional carbohydrate-rich foods, where to get the energy source?

Surely, there are some healthy carbohydrates which can be used as an energy source at the same time employ as antioxidants.  Hence, its better you find some healthy carbohydrates from the following sources.

Fruits with low carbohydrates

  • Apricot
  • Blackberries
  • Cranberries
  • Olives green

Find more fruits with containing the scale of carbohydrates on carbohydrate chart and counter and there are some vegetables with low carbs can help you in the process. And another portion of a diabetes diet is fiber-rich food. The fiber-rich foods are safe to your heart and help in controlling your blood glucose level.

By the way, fishes are unavoidable so, add some oily fishes to your diet at least twice a week. Tuna, cod, and halibut are some example of heart-healthy fish which have low saturated fat. Despite the fact that, eating fried fish may push you in dangerousness for heart diseases. Yet, salmon and mackerel are good fishes to lower your blood fat as those have Omega 3 fatty acids.

Check Also: Understanding Pulsed Electromagnetic Versus Static Magnet Therapies.

By now, you have understood your daily diet and there is another part of the type2 diabetes control is regular exercise. When it comes to exercise to keep your diabetes under control, whatever you do, consistent is very important. Some experts recommend at least 150minutes of exercise per week. In fact, in this swift world, you are unable to spend that much of time for exercise. When it seems little hard at the beginning do not give it up, just start slowly and build it up as a routine. Exercises are not hard as winning a marathon. Divide the time into 30 minutes per day and do it yourself as like, 15 minutes in the morning for stretching and aerobics. Another 15 minutes in lunch break/ in evening for walking. So you are above the minimum level of 150 minutes per week. Yes, you’ve burnt some fat, lost weight, built up muscle and controlled your diabetes. This should be the goal you set to maintain a long-term motivation.

belly fat

Some Ways to Lose Belly Fat for Women

Accumulation of fat in the body is harmful. It can  prove to be a gateway for many diseases. Getting rid of belly fat will not only help you reduce weight  but will also make you look good. After all, no one looks good with a fat belly.

There are many natural and organic ways through which you can get rid of that belly fat and get a perfect physique. The accumulation of fat starts when  you over stock food rich in cholesterol and fat. You can avoid this unhealthy eating by starting the day with a rich breakfast.

A breakfast full of nutrition will not only keep you full till lunch time but will also stop you from eating junk food. In addition, a physical workout regime is very important. If you keep on eating food and don’t do anything to burn fat and cholesterol, then chances are that you will soon witness a growing belly .

It is the first indication that you are putting on weight as well as fat that can prove to be bad for your health. Given below are some of the ways to lose belly fat for women:

Jump start the day with a healthy breakfast: Breakfast is the most important meal of the day. Make sure that you start your day with a breakfast full of vitamins, minerals and fiber. It will keep you full till the lunch time. Doing so will help you skip eating unhealthy junk food loaded with cholesterol and fat. If you cut down your intake of fat, then it will be relatively easy to lose belly fat.

Increase your water intake: Drinking plenty of water on a daily basis can increase your metabolism, and will help your body flush out toxins and waste. An increased metabolism means your body will work better, and will help you burn more fat. The more fat your burn the sooner you will get rid of fat.

Rest your body: According to a research, secretion of Cortisol (a hormone in your body produced when you are stressed) is associated with the development of belly fat. For an adult,  proper sleep for 7 hours is a must to function properly.

Add physical workout regime in your daily routine: Life is full of rush and at times in this rush we forgot the importance of physical workout. All we do is eat, work and sleep. This is wrong, as it leads to the development of belly fat, which might prove hard to get rid off. Just by adding some basic physical training can significantly help you in losing weight.

Exercises like walking, jogging, swimming can significantly help in losing belly fat. Most women  make this mistake of doing crunches during the initial days of workout. Doing these will help you built strong muscles, but they will remain hidden under the belly fat. First try to get rid of that belly fat then go for strong stomach muscles.

Losing belly fat needs dedication. You will need to have a strong will power to follow the regime that you have setup for yourself. If you have any doubts about how to lose belly fat, then you can consult with a health professional or you can talk with your gym trainer and draft an exercise plan for yourself.

woman eating

7 Habits That Make Diets Fail

So many temptations that occur when you’re memancang intention to manage your diet. Whether at the office birthday party or family are often invited to eat out. Clearly the situation is a challenge for you. Who would stand to be left out tasting eclairs, cookies, or fried duck being eaten your friends.

Without your awareness, you’re messing your own diet plan. There are still some other habits that need to be addressed for your diet program is not inhibited.

  1. You do not like leaving foodIndeed, so feel guilty if we do not spend the food that was ordered or we grab yourself when dining at a restaurant buffet. However, if you feel you want to be responsible with the food, the result is so stretchy waist circumference. The solution, “Put a little food on your plate. You will feel satisfied with a smaller amount of food,” said Nancy Braack, Chairman of Weight Watchers, in Omaha. If a portion of the food you ordered is too large, ask some of your food to be wrapped. Easy, right?
  2. You are too limiting yourself from unhealthy foodIn a study involving 30 women with normal weight, half of them are given an infinite chocolate to eat. The other half are not allowed to eat the chocolate. After the second group allowed to eat chocolate, they tend to eat more than the first.Therefore, allow yourself to occasionally enjoy your favorite foods. You just observe the label to see the nutritional information, such as “low fat” or “sugar free”. It can make you think to eat more than usual.
  3. You want to eat what others eat. Maybe your friend stay thin despite eating a good burger and fries almost every day. However, it does not mean you can eat the same thing every day. Because, some people are born with a faster metabolism than others, said John M. O’Brien, MD, professor of family medicine at the University of Michigan Health System. Genetic factors and certain medical conditions affect the metabolism. Observe also, if you also exercise diligently as your friend? Learn what makes your friends can stay slim. After that, you just can enjoy every meal without feeling guilty.
  4. You do not want to bother cooking. You probably can not cook or do not like the inconvenience caused during and after cooking. Therefore, you choose to buy food from outside. Marla Cilley, author of Body Clutter, recommends that you cook, then keep a small portion in the fridge to eat later. Thus, you do not need to bother cooking anything else when you are hungry at midnight. You also can use the slow cooker, where you just insert the ingredients in the morning and let it cook until you return to work late afternoon.
  5. You do not get enough sleep. Based on research from the Howard Hughes Medical Institute at Stanford University, the more you reduce the hours you sleep, your body will increasingly lack leptin, a hormone that helps you lose weight. When you lack sleep, the hormone ghrelin, which stimulates appetite will rise higher. If you can not sleep well at night, try to nap the next day.
  6. You skip breakfast. Just because you are not breakfast, does not mean you save calories in large numbers. Instead you become very hungry and will swallow anything that you can eat the next time. This is due, your blood sugar plummet, making you feel hungry, emotional, and you may feel okay to eat more. Plus, if you do not eat, your body thinks there are no food sources available. As a result, your metabolism moving at a snail’s pace. You know, the slower metabolism, the harder you lose weight.
  7. You think have a slow metabolism, so eating just a little. At least you need 1,500 calories per day. However, if metabolism is very slow, you may be able to consume 1,200 calories per day, equipped with a multivitamin and two calcium pills 500 mg. Also, make sure you keep nutritious food choices (with vegetables, fruits, grains, meat, and healthy fats). For a while, forget the first junk food. Also try eating smaller portions but more frequently throughout the day. This will prevent your blood sugar drops dramatically.