The Basics Of The 8 Week Custom Keto Diet Plan
Did you know that 95% of people who start a diet fail to follow that diet long enough to reach their goals? The amount of planning required to make a change to your diet before you can actually make that change is a daunting feat for even the most determined. You have to not just know your current weight and the weight youd like to be, you have to account for how much exercise you do, what types of food you can eat, what types of food you like to eat, and your lifestyle, among dozens of other factors. This diet plan has already done all of that preparation. All you have to do is follow the instructions!
Unlike other keto diet plans that recommend the same recipes and exercises for everyone, this plan is completely customized, based on the information you submit when signing up for the plan. This means that it will take into account the types of food you like or dislike, your activity level, and your specific weight and health goals.
How To Reverse Diabetes Naturally
May 30, 2018
According to the 2017 National Diabetes Statistics Report, over 30 million people living in the United States have diabetes. Thats almost 10 percent of the U.S. population. And diabetes is the seventh leading cause of death in the United States, causing, at least in part, over 250,000 deaths in 2015. Thats why its so important to take steps to reverse diabetes and the diabetes epidemic in America.
Type 2 diabetes is a dangerous disease that can lead to many other health conditions when its not managed properly, including kidney disease, blindness, leg and food amputations, nerve damage, and even death.
Type 2 diabetes is a completely preventable and reversible condition, and with diet and lifestyle changes, you can greatly reduce your chances of getting the disease or reverse the condition if youve already been diagnosed. If you are one of the millions of Americans struggling with diabetes symptoms, begin the steps to reverse diabetes naturally today. With my diabetic diet plan, suggested supplements and increased physical activity, you can quickly regain your health and reverse diabetes the natural way.
Why Must People With Diabetes Pay Attention To Carbohydrates
Carbohydrates, one of the three necessary macronutrients for living, primarily come from the sugars and starches found in fruits, grains, vegetables, and dairy products.
For people living with diabetes who cannot metabolize glucose on their own, they must carefully count carbohydrates and calibrate exogenous insulin or other medications and exercise accordingly, to avoid high blood sugars and negative health complications.
Carbohydrates are macronutrients, meaning they are one of the three main ways the body obtains energy, or calories, said Paige Smathers, a Utah-based registered dietitian. Carbohydrates, although often criticized in diet culture today, are the bodys main source of energy.
Foods high in simple carbohydrates, mostly from added sugars like cane sugar, brown sugar, maple syrup, and honey, and refined grains, especially white flour and white rice will cause your blood sugar levels to spike quickly.
When eating carbohydrates, people with type 2 diabetes should opt for foods that contain fiber, such as 100% whole-grain bread and oats. Its important to count the number of carbohydrates you eat as a person living with diabetes, and make sure youre incorporating them into an overall healthy diet.
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Best Diets For People With Diabetes
As the ADA reports, no single diet offers more benefits to a person with diabetes than another.
However, research suggests that low carb diets may be useful. Some people may try this with or in place of medical treatment, according to their doctors guidance.
A low carb diet can help reduce cravings, lower blood sugar levels, and boost energy. It may also help people with diabetes maintain a moderate weight.
Low carb diets also have variations, including:
Other Type 2 Diabetes Eating Plans
One of the main obstacles to diabetes care that we discussed before is that theres a great deal of conflicting information out there about which diet is best for you. Well touch on a few here, including the principles behind them and where they may fall flat as a diabetic diet.
Of course, always work with your dietitian or diabetes health care provider to ensure that your team is on the same page about what youre planning to eat.
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What Should Type 2 Diabetics Eat
For people with type 2 diabetes, figuring out a healthy diet and food choices can be an uphill battle. In addition to having to adjust lifelong eating habits, theres a great deal of conflicting information about what you can eat, what you should eat, and what you might want to eat.
Well try to offer a bit of a simplification. For most people with type 2 diabetes, the number one goal is to reverse insulin resistance, as this is the most surefire way to reverse type 2 diabetes and ensure that your pancreas is healthy in the long term.
Add in a secondary goal of maintaining healthy blood glucose along the way, and the evidence points very clearly to one type of diet: a low-fat, plant-based, whole-food diet high in whole carbohydrates.
In this article, well explain our research-backed approach for diabetes management , which works well for type 1 diabetes management, prediabetes and type 2 diabetes, along with some of the principles behind how it works.
Then, well touch on how this diet compares to the alternatives, and touch on a recommended meal plan and some tips for healthy eating.
Make Sure Your Treatment For Type 2 Diabetes Includes Stress Management
Poorly managed stress can make blood sugar levels harder to control, says McLaughlin. Try using relaxation techniques to chase away stress. Top-notch stress busters for diabetes include yoga, tai chi, meditation, massage, and soothing music.
As a bonus, stress relief may help you sleep better, which is important because studies show that not getting enough sleep can worsen type 2 diabetes. Sleeping less than six hours a night has also been found to contribute to impaired glucose tolerance, a condition that often precedes type 2 diabetes. In fact, a review published in 2015 in Diabetes Care analyzed 10 studies that involved more than 18,000 participants combined and found the lowest risk of type 2 diabetes in the group of participants that slept seven to eight hours per day. Thats the minimum recommended amount of sleep for most adults, according to the National Sleep Foundation.
Here are some other tips for reducing stress and sleeping better while managing diabetes:
In addition to yoga, try deep breathing before bed. This practice can promote mindfulness, helping you relax and fall asleep.
Avoid alcohol, caffeine, and spicy foods at night. When people are sleep-deprived, they crave high-energy or high-sugar foods, which can make weight gain more likely if it happens repeatedly, Chong explains.
Maintain a slightly cool temperature in your sleep environment. The National Sleep Foundation points out that a cool room is easier to sleep in than a warm room.
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Diets Not Recommended If You Have Diabetes
Dunn says steer clear of cleanses or over-the-counter diet pills not approved by the FDA. Beware of too-good-to-be-true claims made about non-prescription pills and cleanses, she says. These dietary supplements arent FDA-approved, so you dont know what youre getting. And, she says, some products may even harm your health or contain ingredients that can interact with your prescription diabetes medications.
The most important thing to remember is that you should work with your doctor, registered dietitian or a certified diabetes educator to set up a healthy weight-management plan, Dunn says. They can help you make sure your diet is realistic and right for you and that it will mesh well with your diabetes treatment plan.
The Best Type 2 Diabetes Diet
So what does the best type 2 diabetes diet look like? We break foods down into three categories: green light, yellow light, and red light foods.
Green lights you can eat as much as you want, period. Yellow lights are okay, but shouldnt be daily staples. And we recommend removing red light foods from your diet and your pantry.
To learn more about this diet and how to execute it, you can check out our article on the diabetes diet, or talk to our coaches.
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Control Sleep Apnea To Help Manage Blood Sugar Spikes And Dips
Many overweight people with type 2 diabetes also have sleep apnea, a condition in which a person stops breathing temporarily while sleeping. In fact, a study published in 2013 in Family Medicine suggests that as many as one in two people with type 2 diabetes may have or be at high risk for sleep apnea, many of whom are undiagnosed.
People with type 2 diabetes and sleep apnea are at higher risk of death from diabetes complications such as heart attack and stroke.
Chong points to previous research in Circulation that describes the underlying mechanisms of sleep apnea. In people with sleep apnea, activation of the sympathetic nervous system including increased heart rate, increased blood pressure, and constriction of blood vessels all led to a higher risk of heart attack and stroke, which can be compounded in people who have type 2 diabetes .
Its a whole cascade of events, and no one is really sure what comes first, Chong says.
Severe cases of sleep apnea may need to be treated with surgery or by wearing a special device while sleeping, but less severe cases can be managed by losing weight. Talk to your doctor if you suspect you may have sleep apnea loud snoring, a large neck, and being overweight are all risk factors.
Getting Started With Keto: 8 Week Plan Custom Keto Diet Review
When starting any endeavor, having a detailed plan is the best way to set yourself up for success. Youve probably seen your family or friends embark on a diet, only to give it up after a couple of weeks, because it is too complicated and too difficult to remember what to do and when. This is one of the most common reasons why people give up on diets: its difficult to stick to a diet without a plan. The 8 Week Custom Keto Diet Plan is the perfect solution to that issue.
The 8 Week Custom Keto Diet Plan removes the planning, research, and time that a successful diet requires. It allows you to make the lifestyle change, without having to do any of the legwork of developing your own plan. Some people get so bogged down in the planning phase, that they never actually start the diet. This plan is about breaking that cycle.
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What To Drink When You Have Diabetes
Your choice of drinks can make a difference in your blood sugar levels. Palinski-Wade recommends focusing on unsweetened beverages, such as water and seltzer.
If you like coffee or tea, you may notice that caffeine increases your blood sugar levels, so Palinski-Wade advises monitoring your glucose response after consuming these drinks to see where you stand.
The 10 Best Foods To Control Diabetes And Lower Blood Sugar
If you have diabetes, you know how difficult it can be to manage your diet and control your blood sugar levels. Certain foods cause massive spikes while others actually lower blood sugar, but many people go through years of trial and error before they find out what works for them. Luckily, thanks to years of scientific findings, weve been able to determine what foods are better than others. In this article, well discuss the 10 best foods to control diabetes and lower blood sugar.
To get the most out of your food, consider diabetic meal planning. Planning and preparing meals ahead of time will reduce the likelihood of snacking or unhealthy eating and will help you save time and energy throughout the week.
Non-starchy vegetables are one of the best foods you can eat as a diabetic. Not only will they fill you up, but theyre full of essential vitamins and minerals that help regulate your blood sugar. Since theyre a whole food with trace amounts of sugar and high levels of fiber, you can eat as many non-starchy vegetables as you want without having to worry about high blood sugar spikes. To get the most out of your non-starchy vegetables, choose fresh, canned, or frozen vegetables that have no added salt or sauce.1 Some examples of non-starchy vegetables include the following:2
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Can I Follow A Vegetarian Or Vegan Diet With Type 2 Diabetes
Yes, definitely, and in fact plant-based diets can be especially beneficial for people with diabetes by providing lots of dietary fiber . Vegetarian and vegan are not necessarily synonymous with nutritious you could eat a vegetarian or vegan diet filled with highly processed junk, like chips and candy. So make sure your plant-based plan contains plenty of healthy items like fruits, vegetables, legumes, whole grains, nuts, and seeds and is relatively low in added sugar and processed fare.
Exercise Regularly As Part Of Your Type 2 Diabetes Treatment Plan
Even without losing a pound, you can help keep type 2 diabetes under control with exercise.
When you do physical activity, such as walking, your muscle contractions push glucose out of your blood into your cells, explains McLaughlin. The result: better blood sugar levels.
The more intense the exercise, the better. According to the British diabetes association diabetes.co.uk, high-intensity interval training may be better for weight loss and glucose control than continuous aerobic activity like jogging. HIIT involves alternating between short bursts of increased intensity exercise and rest for instance, running and then walking on and off throughout the workout.
Regular weightlifting sessions can also help keep blood sugar levels steady. McLaughlin recommends using hand weights or resistance bands for 30 minutes two or three times a week. The CDC recommends getting at least 150 minutes a week of brisk walking or a similar activity, which comes out to about 30 minutes a day, five times a week.
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Treating Polycystic Ovary Syndrome
PCOS is a common cause of infertility and affects as many as 5 million U.S. women in their childbearing years. Women with the condition have trouble using insulin well, which raises their risk for Type 2 diabetes. More than half of women with PCOS also develop Type 2 diabetes by the time they reach age 40.
People with these health concerns should talk to their healthcare provider for help in treating them, which could also lead to a reversal of their diabetes.
Improve Your Diet To Help You Treat Type 2 Diabetes Naturally
Keeping close tabs on your diet is a major way to help manage type 2 diabetes. A healthy diet for people with type 2 diabetes includes fresh or frozen fruit and vegetables, whole grains, beans, lean meats, and low-fat or fat-free dairy. Focus on eating fruit and non-starchy vegetables, like broccoli, carrots, and lettuce, and having smaller portions of starchy foods, meats, and dairy products. Be especially careful about loading up on foods that are high on the glycemic index and especially the glycemic load , systems that rank foods according to how they affect glucose levels.
High glycemic index foods are going to be primarily processed foods, says Lori Chong, RD, CDE, at The Ohio State University Wexner Medical Center in Columbus. Those processed foods tend to have more white sugar and flour in them, which are higher on the GI, she says. Foods lower on the GI include vegetables, especially non-starchy vegetables, like broccoli, cauliflower, and leafy greens and whole-grain products, such as brown rice , Chong says. She notes that even many fruits are low on the GI, with pineapple and dried fruit being some of the highest
Limit fast food, too, as these eats contain trans fats, refined carbohydrates, and loads of sodium, which can be especially unhealthy for people with type 2 diabetes due to their effect on the heart and body weight.
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Managing Type 2 Diabetes: Control Sleep Apnea
Many overweight people with type 2 diabetes also have sleep apnea, a condition in which a person stops breathing temporarily while sleeping.
People with type 2 diabetes and sleep apnea are at higher risk of death from heart attack and stroke. Their blood sugar levels also fluctuate more dramatically while sleeping than in those who have type 2 diabetes, but not sleep apnea, according to one study. These fluctuations have been linked to a higher risk for diabetic complications.
Severe cases of sleep apnea may need to be treated with surgery or by wearing a special device while sleeping, but less severe cases can be managed by losing weight. Talk to your doctor if you suspect you may have sleep apnea loud snoring is one sign. A special sleep test can diagnose sleep apnea.
Lose Weight Especially Belly Fat To Help Lower Glucose Levels
Shedding pounds can improve blood sugar levels and help keep type 2 diabetes under control. And you dont have to lose a lot of weight to make a difference. If you already have type 2 diabetes, losing just 10 to 15 pounds can lower your glucose levels, says McLaughlin.
In fact, the CDC notes that losing just 5 to 7 percent of your body weight can help lower your risk of developing type 2 diabetes. So, if youre 200 pounds, aiming to lose about 10 to 14 pounds might help you prevent prediabetes from progressing to full-blown type 2 diabetes or help halt the advancement of type 2 diabetes if youve already been diagnosed.
Where your fat is distributed also affects your diabetes risk and management. People who carry most of their fat in their belly are more prone to type 2 diabetes than those with fat mostly in the thighs, hips, and buttocks .
The abdominal fat tends to increase insulin resistance, Chong explains. Insulin resistance is really the heart of the problem with type 2 diabetes.
A woman whose waist measures more than 35 inches and a man with a 40-inch waist need to lose weight for good diabetes management regardless of what their body mass index may be, says McLaughlin, adding that a healthy diet and regular aerobic exercise will whittle away weight in the stomach area.
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