Atkins Diet – How To Do It The Right Way?

Obesity is the main reason for many diseases like cardiovascular problems, diabetes, depression, and sleep apnea. The only way out of this problem is to follow a strict and healthy diet. But that doesn’t mean avoiding food altogether for that it is not at all a good option since it would deprive our body of essential nutrients. Hence a controlled carbohydrate diet is advised for carbohydrate is mostly responsible for increasing one’s body weight.

The low carbohydrate Atkins Diet was first introduced in 1970’s by Dr. Robert Atkins. But it became popular almost 10 years later after the release of his book – ‘Dr. Atkins New Diet Revolution’ which went one to become one of the bestsellers of that decade. In no time, millions of people in the United States and abroad began to follow Atkins diet specifications as their first diet choice.

What is Atkins Diet?

Atkins Diet is a high protein, low carbohydrate diet. It promotes using meat, eggs, and cheese while discouraging high carbohydrate-content foods such as bread and rice. If excess carbohydrates are taken in, excess enzymes should be generated to digest it. This may lead to disintegration of pancreatic cells in a long run, which may further lead to diabetes. According to Robert Atkins, on having a low carbohydrate diet, our body will enter into a state of ketosis, in which, instead of carbohydrates, fat is digested to release energy. This reduces the need for more insulin produced by the pancreatic cells and the fat deposits are subsided. Thus, the body weight is reduced to a considerable amount.

Advantages of Atkins Diet:

1. Considerable amount of body weight is reduced by the burning of fats which is the secondary source of energy.

2. Inter-meal diets could be avoided since you won’t be hungry between meals.

3. Could maintain constant blood sugar level.

4. Since most of the toxins contained in our body are removed along with the burning of fats, overall heath is improved.

Things to Note:

1. It is recommended to consult a doctor or physician before trying out Atkins diet meal plans.

2. Daily exercise is highly recommended along with Atkins diet foods.

3. People with kidney disorders, pregnancy, and diabetes are advised not to follow Atkins diet meal plans.

Phases of Atkins Diet:

1. Induction – In this phase, which includes first 14 days of the diet, it is said that you will lose up to 15 pounds of your body weight. During this time, the amount of carbohydrates consumed per day will be less than 20 grams. The only carbohydrates included in your Atkins diet recipes will be low carbohydrate-content vegetables like tomato.

2. Ongoing Weight Loss – During this second stage, the consumption of carbohydrates is raised up to 5 grams per day.

3. Pre-maintenance – During this stage of Atkins diet meal plans, the rate of fall of body weight will be slower. Also, you can experiment various other foods to see whether they add your body weight or not. If found safe, you could add it to your Atkins diet food products.

4. Maintenance – You enter this phase when you find that you have reduced the body weight to the desired level. Also you could add some more carbohydrates to your diet which do not raise your body weight, like full wheat bread.

Tail Piece: The ultimate result of Atkins diet program (other diet programs as well) depends solely on how well the person follows the recommendations. Hence make sure that you follow it religiously.

The Role of Fiber in a Diabetic Diet

The role of fiber in healthy diets is very important – it aids in digestion and keep your
colon and other organs healthy and functioning properly. It is also a wonder element that
should be a large part of any diabetic’s diet. You will reap many benefits from including
fiber in your diet. If you are pre-diabetic it can assist in delaying the diagnosis of
diabetes or if you are already diabetic it can help keep your blood glucose under control.

Fiber will keep you feeling fuller longer – it slows the conversion of carbohydrates in
your body which in turn can keep your blood sugars stable. The type of fiber that a
diabetic needs to eat to gain these benefits is soluble fiber (dissolves in water). Some
good sources of soluble fiber include:

* Choosing whole grain or whole wheat products instead of white (flour, breads,
and cereals)
* Eating fresh fruit and vegetables instead of processed or drinking them in liquid
form
* Beans, use dried beans in your favorite recipes like chili for a wholesome, high-
fiber meal

To ensure that you are getting the most benefit from eating increased amount of fiber,
make sure that you are drinking at least eight glasses of water a day. Remember, this
fiber dissolves in water and you need to stay hydrated for it to work properly.

If you are on a carbohydrate counting diet and are using 15 grams of carbohydrates for
one serving you can increase the amount you are eating if that item has high-fiber
content. You can subtract the number of grams of fiber in a serving from the number of
carbohydrates. For instance if you are eating an item that has 20 grams of carbohydrates
(over the one serving limit) but it has five grams of fiber you can subtract the five from
the twenty and it is now only a 15 gram serving.

Diabetes and the Mediterranean Plan

5 Healthy Benefits of Following a Mediterranean Diet Plan

The Mediterranean diet has been around for centuries, but if you don’t live in countries where this diet is prevalent such as Greece or Italy, you may not realize the many benefits of eating healthy foods “Mediterranean” style. According to studies, the Mediterranean diet encourages healthy weight loss and helps to reduce risks of many life-threatening diseases. Below are five of the top benefits of following this diet.

1. Fast Weight Loss

One of the key benefits of the Mediterranean diet is fast weight loss. This is not from the results of a diet pill or a crash starvation diet, but from healthy, portion-controlled eating. Weight loss rates will vary, but some have reported losing an average of 10 pounds per month. Delicious diet recipes are often provided when following the Mediterranean diet that help to speed up the weight loss process without depriving you of much needed vitamins and nutrients. Losing weight alone can offer many health benefits.

2. Good Heart Health

The delicious diet recipes provided while following a Mediterranean diet are all designed to promote good heart health. The Mediterranean diet consists of healthy doses of olive oil, fruits and vegetables, and oily fish. With some participants, a moderate amount of wine is consumed with meals. All these help to lower cholesterol and keep the blood flow to the heart at a normal level, thus, reducing the risk of heart disease tremendously.

3. Lower Cancer Risks

Having too many toxins in the body can cause some types of cancer, such as breast cancer. Eating the types of healthy foods promoted in the Mediterranean diet such as fruits and vegetables will lower the amount of toxins in the body because these foods are natural antioxidants.

4. Prevent Gallstones

Those who have fallen victim to gall stones realize how painful they can be. With around 639,000 people being hospitalized per year with gallstones, many studies are being conducted to help find a cause and cure. The Mediterranean diet is rich in nuts, vegetable oil, and fish. Though gallstones are not always diet-related, consuming these foods can help to reduce the risk of gall stones or eliminate them altogether for some according to recent studies.

5. Lower Blood Pressure

The healthy foods in a Mediterranean diet can also work to lower and regulate blood pressure. Blood cholesterol levels can return to normal when eating less fatty foods and salt, and more healthy vitamins and minerals. Cooking procedures on a Mediterranean diet usually involve roasting or grilling rather than frying, so more nutrients are retained in the food during preparation, and there is much less fat consumption.

These are only a few of the benefits. The Mediterranean diet also offers many other benefits such as reducing the risks of blood clotting, diabetes, Metabolic Syndrome, and other life-threatening diseases. Don’t deprive yourself. Start eating delicious diet recipes on the Mediterranean diet for healthy weight loss today.

What is the Diabetes Food Pyramid?

The Diabetes Food Pyramid is a general guide of what and how much to eat
each day. It is similar to the Food Pyramid you see on many
food packages. The pyramid is divided into six groups. You
should eat more foods from the largest group at the base of
the pyramid and less from the smaller groups at the top of
the pyramid. The number of servings needed every day is not
the same for everyone, so a range of servings is given to
ensure you get the foods you need for good health. The food
groups and suggested servings per day are listed below.

• Grains,
  Beans, and Starchy Vegetables: (good source of B vitamins
  and fiber) 6 or more servings/day
• contain vitamins C, A, potassium, folate, and fiber) 3-4
  servings/day
• Vegetables:
  (provide vitamins A, C, folate, and fiber) 3-5 servings/day
• Milk:
  (source of calcium, protein, vitamins A and D) 2-3
  servings/day
• Meats
  and Others:(good source of iron, zinc, B vitamins,
  and protein) 2-3 servings/day
• Fats,
  Sweets, and Alcohol: The foods at the tip of the pyramid
  should be eaten in small amounts. Fats and oils should be
  limited because they are high in calories. Sweets are high
  in sugar and should only be eaten once in a while.

What is the right number of servings for you?

The Diabetes Food Pyramid gives a range of servings for each group, but it is only a guide.
If you have diabetes, a dietitian can design a specific meal plan for you.

Remember that the number of servings listed is for the entire
day. Since food raises blood sugar levels, it is best to space
servings throughout the day. For example, 4 servings of fruit
might be divided between 3 meals and 1 snack.

Follow a healthy lifestyle, eat healthy foods, and keep physically
active to help control diabetes. If you have diabetes, be
an active member of your diabetes care team: you, your doctor,
dietitian, and other health care providers. This meal planner
gives you only general information. Consult with your diabetes
care team.

Each of the following represents 1
serving from each of the food groups in the Diabetes
Food Pyramid:

Grains, Beans, and Starchy Vegetables:
1 slice of bread; 1/2 small bagel, English muffin, or bun;
1/2 cup cooked cereal, pasta, rice; 3/4 cup ready-to-eat cereal;
1/2 cup cooked dried beans, corn, peas

Vegetable Group: 1 cup raw
vegetable; 1/2 cup vegetable juice

Fruit Group: 1 medium-size
fresh fruit; 1/2 cup canned fruit; 1/2 cup fruit juice

Milk Group: 1 cup (8 ounces)
milk or yogurt

Meat Group: 2-3 ounces
cooked lean meat, skinless poultry, or fish; 1 egg; 2 tablespoons
peanut butter; 2-3 ounces cheese

Fats, Sweets, and Alcohol:
1 teaspoon butter, margarine, or mayonnaise; 1 tablespoon
cream cheese or salad dressing; 1 tablespoon cream cheese;
1/2 cup ice cream.

How to Create A Healthy Meal Plan

How to create a healthy meal plan:

To create a healthy meal plan you should do the following:

• Eat a variety of foods as recommended in
  the Diabetes Food Pyramid
  to get a balanced intake of the nutrients your body needs – carbohydrates,
  proteins, fats, vitamins, and minerals.
• Make changes gradually because it takes
  time to accomplish lasting goals.
• Reduce the amount of fat you eat by choosing
  fewer high-fat foods and cooking with less fat.
• Eat more fiber by eating at least 5 servings
  of fruits and vegetables every day.
• Eat fewer foods that are high in sugar
  like fruit juices, fruit-flavored drinks, sodas, and tea
  or coffee sweetened with sugar.
• Use less salt in cooking and at the table.
  Eat fewer foods that are high in salt, like canned and packaged
  soups, pickles, and processed meats.
• Eat smaller portions and never skip meals.
• Learn about the right serving sizes for
  you.
• Learn how to read food labels.
• Limit use of alcohol.

Diabetes and The Food Pyramid

The Food Pyramid

The Food Guide Pyramid can help you put the Dietary Guidelines into action.
The pyramid illustrates the research-based food guidance developed by
the U.S. Department of Agriculture and supported by the Department of
Health and Human Services. It is based on USDA’s research on what foods
Americans eat, what nutrients are in these foods, and how to make the
best food choices to promote good health. It outlines what to eat each
day, but it is not a rigid prescription. You can use it as a general guide
in choosing a healthful diet that is right for you. The pyramid calls
for eating a variety of foods to get the nutrients you need, and, at the
same time, the right amount of calories to maintain a healthy weight.

http://www.diabetestestingcenter.com

Diabetes Overweight and Weight-Loss

More than 60 percent of U.S. adults are either overweight or obese, according
to the Centers for Disease Control and Prevention (CDC). While the number
of overweight people has been slowly climbing since the 1980s, the number
of obese adults has nearly doubled since then.

Excess weight and physical inactivity account for more than 300,000 premature
deaths each year in the United States, second only to deaths related to
smoking, says the CDC. People who are overweight or obese are more likely
to develop heart disease, stroke, high blood pressure, diabetes, gallbladder
disease and joint pain caused by excess uric acid (gout). Excess weight
can also cause interrupted breathing during sleep (sleep apnea) and wearing
away of the joints (osteoarthritis).

To address the public health epidemic of being overweight or obese, former
Surgeon General David Satcher issued a "call to action" in December
2001. Satcher’s report, The Surgeon General’s Call to Action to Prevent
and Decrease Overweight and Obesity, outlined strategies that communities
can use in helping to address the problems. Those options included requiring
physical education at all school grades, providing more healthy food options
on school campuses, and providing safe and accessible recreational facilities
for residents of all ages.

http://www.diabetestestingcenter.com

Diabetes, Risk and Eating Healthy

What is diabetes and are you at risk?

Diabetes is a disease that results in too much sugar (glucose)
in the blood. Your body does not have enough insulin available
to turn food into energy. High levels of glucose slowly damage
your eyes, heart, kidneys, nerves, legs, and feet. Diabetes
is a serious disease affecting 16 million people in this country,
and you may be at risk if you are Hispanic, overweight, or
do not exercise regularly. Hispanics are nearly twice as likely
as non-Hispanic whites to develop this disease.

Steps to healthy eating and a healthy lifestyle to control and manage
diabetes:

• Begin with a healthy eating plan. Healthy
  eating means eating more grains, fruits, and vegetables,
  and less meat, sweets, and fats every day. “Let the
  Food be the Medicine and Medicine be the Food” (Hippocrates).
• Be physically active every day to help
  prevent weight gain and improve blood sugar control.
• Check the sugar in your blood and take
  your medication every day if needed.

Food and Meal Planning

Selecting Foods for a Healthy Meal Plan

By following the government’s Dietary Guidelines for Americans, you can promote your health and reduce your risk for chronic diseases such as heart disease, certain types of cancer, diabetes, stroke, and osteoporosis. These diseases are leading causes of death and disability among Americans.

Good diets can also reduce major risk factors for chronic disease-such as obesity, high blood pressure, and high blood cholesterol. Your food choices, your lifestyle, your environment, and your family history all affect your well-being. It is important for everyone to follow the 10 Dietary Guidelines listed below. If you are at higher risk of having a chronic disease, it is especially important.