Since 80% of Type 2 Diabetics are overweight and because of the importance of weight loss (if overweight) in restoring insulin sensitivity, I thought I'd add this post I made earlier on another board, here.
I'll add this seldom discussed fact as an example what these major weight losers discover during their weight loss journeys: What you eat is far more important than how many calories you consume...
Two people can both eat a 2,000 calorie diet. But depending on content, one person may burn only 200 calories to process and digest their food. Where as my diet may "burn" as much as 600 (of the 2000) calories. This is the "fallacy" of calorie counting that people simply fail to understand (to their own demise). So many people cry that they can't get "motivated" to exercise when if they simply changed their diet they could burn more calories through digestion than they could ever walk or bike in one hour at the gym!
Note: This is the very reason, btw, why meal replacement "shakes" and "bars" don't work, either. You burn nothing on the back-end to digest these "foods". Nutrition without the back-end "burn" expended through digestion does nothing to raise metabolism. Eating plenty of lean proteins, beans and lentils & fruits and vegetables raises metabolism, naturally, through digestion.
On a side note, many doctors warn of the dangers of overusing laxatives when fighting constipation. Reason being, it makes the colon and large intestines "lazy" and they loose musculature which exacerbates constipation even more.
Digestive problems (colitis, lactose intolerance, diverticulitis, IBS, Celiacs) are commonly associated with Obesity for much the same reason as people with constipation. Their past diet has made their digestive tract weak and lazy. Now, when they eat something high in fiber, their system takes much, much longer to process. Weak, slow digestion creates a lot of problems.
The point of the post is this...There are many ways to get "exercise". View Thread
I view exercise as the most important part of my diabetes management for two reasons: 1. Exercise increases insulin sensitivity, and 2. Exercise relieves stress which is a major cause of rapid blood sugar variation.
Most well controlled Type 2 Diabetics wind up living their lives in similar fashion. The reason being, Diabetes is a disease that rewards it's patients for good decisions and affords them "weapons" to help fight it. Examples:
1. Eat small portions and never skip meals. 2. Every meal is balanced and nutritious. 3. Timing is everything; each person has an optimum eating exercise and sleep schedule and it's followed with reasonable precision. 4. Daily exercise improves stability and predictability to blood sugar levels. 5. Rest is critical and drink plenty of water. 5. Take all medications as prescribed and test, regularly.
I think of T2 Diabetes as a "Fair and Square" disease. If you test, regularly, it's a disease that, literally, directs you on how to live and if you're attentive and willing to make adjustments (as described, above), you can live a very satisfying and happy life with, basically, no limits. On the other hand, if you're stubborn, uncompromising and hell-bent on doing things your way, the disease will kick you in the arse...every time.
People who study and learn to do the "basics", win. People who refuse to get educated and not make adjustments, lose....
Good question...Complex carbs high in fiber are not only highly nutritious, they're essential in maintaining energy level throughout the day. My 3 rules to controlling diabetes are... 1. Eat whole, eat healthy, and be vigilant of sugar, salt, oil and fat intake (red meat & dairy) 2. Establish strict routines (exercise, sleep) and everyday essentials (water, basic staples) and be consistent. 3. Move your body throughout the day to manage stress. 4. Be happy and grateful for your life and look to help others.
I don't take meds. I may have to,eventually, but I'll fight it tooth and nail.View Thread
Dansinger recommends a vegan, low fat diet rich in whole grains, fruits, vegetables and legumes...
(Note: What modern disease does not respond, positively, to this diet?)
He urges those with Type 2 Diabetes to steer clear of white starches, foods high in sugar, meats, cheeses and animal products like egg and dairy. The reason: Minimizing fat, particularly, animal fat, from the diet, can reduce and reverse insulin resistance in the muscles. Once insulin sensitivity is restored, blood glucose will return to normal levels, once more.
Couple this with at least one hour of exercise, daily, and diabetes reversal is quite possible.
From my personal experience, a vegan, low fat diet is not an easy diet to maintain. Therefore, I cheat. I allow some eggs, chicken, fish, and low fat dairy in my daily consumption. To counterbalance the "cheating", I increase my daily workouts in both intensity and duration. In essence, the more muscle and cardio-respiratory fitness I've gained, the less strict I need to be in diet.
Do I eat dessert? Of course! Doesn't everybody? The bottomline is this...If you don't take the time to understand what this diet is trying to accomplish, the less likely you will be able to sustain it. It is not easy, but definitely worth it.
I haven't had a burrito or Hagen Daz in years. Still working on the remote control...
Plus, whenever a family member or friends asks me to do something (for them/with them), I automatically say "OK". No discussion, no debate. Just do it. They wouldn't ask if it didn't matter and I get less stress. Plus, if it involves physical labor, I burn a few calories...
When you focus on giving care or helping others, you'll soon find that you'll take better care of yourself...
You have to. People rely on you. You matter.View Thread