Diabetes and Diet

One of the most important components of weight loss diets should be that it is sustainable over a lifetime. In fact, the best diets are not diets, but a way of eating and living that will provide longevity and good health throughout the lifetime of the individual. Four diets that have stood the test of time include the Mediterranean, South Beach, Atkins and The Zone diets. Each of these diets have hit the popular media, have been shown to be effective both in popular usage and in medical research studies and each is sustainable over a lifetime.

Mediterranean

One of the more popular weight loss diets is known as the Mediterranean Diet. The origins of the most commonly accepted nutritional plan known as the Mediterranean Diet is found in the popular food consumed in the countries around the Mediterranean Sea. Individual following this dietary plan includes plenty of plant foods and fresh fruit each day. Fish and poultry are the source of protein but they are consumed in smaller amounts. Red meat is also a small portion of daily intake. No more than four eggs weekly are consumed and wine intake is consumed in small amounts. The maximum fat level is approximately one-third of total calories.

South Beach

The South Beach Diet is another popular and effective weight loss diets that have recently become the choice of many overweight individuals looking to lose some of the excess weight. The South Beach Diet was developed by Arthur Agatston, a well known Miami, Florida cardiologist. The diet distinguishes between so-called good fats and carbohydrates and bad fats and carbohydrates. This diet rates carbohydrates and fats by a Glycemic Index. The three phases of the South Beach diet recommends eliminating or at least reducing the consumption of bad carbohydrates and fats. The dieter is trained to change eating and lifestyle habits for permanent weight management.

Atkins

The Atkins Diet popularized by Dr Robert Atkins was one of the earliest popular weight loss diets in the Western World. It represented a significant departure from traditional dietary wisdom. Previously, individuals who wanted to lose weight were placed on very restrictive calorie counting diets. The Atkins Diet instead considered carbohydrates to be the largest factor in obesity rather than calorie intake. The Atkins Diet severely restricts the intake of carbohydrates to the point where the body goes into a state of ketosis. Critics of the diet state that weight loss results from boredom and thus lower caloric consumption.

Zone

The Zone Diet has been found effective in unscientific studies such as the one conducted by a PBS television documentary team filming the Scientific American Frontiers show. Weight loss diets such as the Zone Diet rely on an effective balance between carbohydrates, proteins and fats in a ratio of 40%, 30%, and 30% respectively. The Zone diet has the double advantage of being effective against such diseases as diabetes, hypertension and other health conditions. This lifestyle changes involved in the Zone Diet are definitely sustainable for a lifetime.

Alan Chai
http://www.articlesbase.com/wellness-articles/weight-loss-dietsfour-effective-weight-management-tips-720872.html

The right grains for breakfast may have an important contribution to the blood sugar regulation after meals because certain grain products may have indigestible carbohydrates and a low glycemic index (GI), according to a dissertation from the Lund University.

The dissertation showed that people who usually have low GI breakfast concentrate easier during the rest of the morning, and may decrease their risk to suffer from obesity, cardiovascular diseases, or late onset diabetes. Whole-grain products with low GI may also improve short-term memory and mental acuity.

The right amount of indigestible carbohydrates along with whole-grains with low GI may keep the blood-sugar at a low level for almost ten hours, according to Anne Nilsson, author of the dissertation. The indigestible carbohydrates ferment in the large intestine and this may also produce a greater sense of satiety.

Previous studies showed that certain grains with indigestible carbohydrates may have a benefic effect for the metabolic syndrome, a condition that includes severe risk of cardiovascular disease, diabetes, high blood pressure, high blood sugar levels, and abdominal fat.

The link between the blood sugar levels and mental acuity was also studied by Nilsson. The subjects received breakfasts with low and high GI, and performed mental acuity tests afterwards. The group that had a low GI breakfast focused better and had a better short-term memory compared to the other group. The results also show that people who have fluctuations in their blood sugar levels may also have a lower cognitive ability, said Nilsson.

(c) Project Weight Loss 2008. All rights reserved.

Alan Rosca
http://www.articlesbase.com/health-articles/control-your-blood-sugar-levels-with-the-right-grains-671238.html

The most common set of diseases facing Americans moving into their 40’s and beyond has been termed “metabolic syndrome”. Metabolic syndrome is a collection of disease symptoms that tend to occur together. These are excess body fat around your waist, high blood pressure, high LDL cholesterol, low HDL cholesterol, elevated triglyceride levels, and high fasting blood sugar.

As more Americans are carrying a high-deductible health plan along with a Health Savings Account, many say they are beginning to pay more attention to their health. Health Savings Accounts allow you to put aside pre-tax money to be used for future medical expenses. Because deposits grow tax-deferred and are not taxed for medical withdrawals, if you fund your account and stay healthy, you could have hundreds of thousands of dollars in your Health Savings Account by the time you retire.

The fundamental metabolic disturbance that seems to be common in almost all people who have metabolic syndrome is insulin resistance. Insulin is a hormone that your body uses to move the carbohydrate that you eat into your cells. If you are insulin resistant, your cells don’t respond well to insulin, and your pancreas has to produce higher amounts in order to keep your blood sugar from going too high. (Once your pancreas is no longer able to keep up with this increased demand, you become diabetic.) If you are insulin sensitive, your body is responding well to smaller amounts of insulin.

Fortunately, metabolic syndrome is almost entirely preventable. Avoid it, and you’ll greatly increase your chances of also avoiding cardiovascular disease, breast cancer, colon cancer, prostate cancer, stroke, and many other serious conditions. Though all the mechanisms behind the metabolic syndrome have not been worked out, the evidence is strong that combinations of several lifestyle strategies are very effective in preventing this condition.

Exercise

Exercising does more than just burn calories or build muscle. One of the most profound benefits of exercise is its effect on insulin sensitivity. When insulin is released in response to carbohydrate ingestion, glucose transporters come to the surface of the cell in order to carry the glucose into the cell. In muscles and fat cells this transporter is called Glut-4. Exercise itself helps Glut-4 to move through the cell membrane to the surface of your muscle cell, causing these cells to be much more insulin sensitive. Even a single bout of exercise will cause your muscles to respond more effectively to insulin.

Eat Low-Glycemic Foods

The glycemic index is a measure of how quickly a food raises our blood sugar. The high-glycemic carbohydrates in the American diet are primarily the “white foods” (bread, pasta, rice, white potatoes, and sugar). These foods cause many of the changes associated with metabolic syndrome, including lower HDL levels, and higher triglycerides. When a person eats these foods year after year, insulin levels remain chronically high. The result is that eventually the cells become less responsive to the insulin, in turn leading to increased risk of obesity, hypertension, heart disease, diabetes, and premature death. Low-glycemic carbohydrates include most fruits and vegetables. Eating a diet that limits or avoids high-glycemic grains, potatoes, and sugars, and includes more low-glycemic fruits and vegetables, fish, and lean meat can dramatically improve your insulin sensitivity.

Eat the Right Fat

We’ve talked in previous issues about the seemingly miraculous health benefits of fish oil. Fish oil improves insulin sensitivity. Eskimos, who consume high quantities of fish oil, rarely experience diabetes, even though they are often overweight. Though the mechanism by which fish oil works isn’t yet understood, many researchers believe that fish oil makes the cell membrane more “fluid”, enabling the Glut-4 transporters to more easily move to the surface of the cell in response to insulin. Everyone who does not eat fish on a regular basis should consider taking a high-quality fish oil.

Saturated fats and trans-fats, in contrast, make the cell membrane more stiff and inflexible, and also reduce insulin sensitivity. Saturated fats are found primarily in beef, pork, and dairy products and trans-fats are found in processed foods. Saturated fats should be minimized, and trans-fats should ideally be completely eliminated from your diet.

Eat Enough Protein

If you’re avoiding starches, you’ll need to replace those calories with something else – that should be lean protein. Protein satisfies your appetite more than any other macronutrient, it increases metabolism, and it will contribute to weight loss. The best proteins are lean meats like turkey breast and chicken breast, lean beef, fish, and eggs. And if you are overweight, nothing will improve your insulin sensitivity faster than losing some weight. In fact, weight loss significantly improves all aspects of metabolic syndrome. Eat the right foods, and your body will tend to normalize at the right weight without you having to count calories or starve yourself.

Take Action

Remember, just reading an article has never made anyone healthier. Though there are drugs available to treat some of the symptoms, doctors have no pharmaceutical cure for metabolic syndrome, and almost all individuals become more insulin resistant as they age. It is the lifestyle choices and the actions that you take today to improve your insulin sensitivity that will have a powerful impact on the length and quality of your life.

The characteristic that many people like about Health Savings Accounts (HSAs) is that they reward those who take responsibility for themselves. By putting aside money to pay for future medical expenses, you are being a responsible citizen, and deserve the tax benefits that an HSA offers. Make the same investment in your health, and you’ll not only have the good health to enjoy your retirement, but you’ll also have plenty of money in the bank as well.

Wiley Long
http://www.articlesbase.com/insurance-articles/how-health-savings-accounts-reduce-medical-expenses-and-help-you-avoid-metabolic-syndrome-73158.html

Dr. Robert Atkins, best-selling author of ‘Dr. Atkins New Diet Revolution’, is the creator of the low carb diet craze that was re-introduced into the public consciousness 10 years ago. His diet plan was originally created in the 70’s and many people today have had great success in weight loss with his diet plan. 25 Million Americans are estimated to be on a low-carb diet at any one time. “Low-carb” products line the shelves of supermarkets as “low-fat” products once did in the 80’s and 90’s.

How does the Atkins diet work?

The first two weeks consist of a diet with only 20 grams of carbohydrates per day. This “introduction” period, as it is termed by Atkins, enables the dieter’s diet to consist of meat, poultry eggs, cheese, butter, bacon, sausage, seafood and oils. In these first two weeks, the dieter is restricted from milk, grains, breads, cereals, fruits or “high glycemic index” foods such as peas, corn, potatoes and carrots. In the next weeks of the program, the dieter adds 5 grams of carbohydrates to their intake per day. In the ‘maintenance’ phase of the diet, participants are encouraged to stick between 40-90 grams of carbs permanently. This diet contradicts what major health organizations and health experts recommend.

Cancer Prevention and the Atkins Diet

The American Cancer Society recommends 5-9 servings of fruits and vegetables per day, whole grains to supplement and beans, legumes and limit intake of red meats. These foods have been scientifically determined to decrease the risk of cancer. Fruits, veggies and whole grains contain phytochemicals that show significant potential against chronic disease. The Atkins diet does not limit intake of high protein foods or high fat foods as long as they don’t contain too many carbohydrates.

The Global Prevalence of Carbohydrates

In Japan, for example, the diet is rich with carbohydrate content from rice, beans, legumes, vegetables and fruits. The Japanese have one of the world’s lowest rates of heart disease, cancer, diabetes and obesity. Fish contains very healthy omega-3 fatty acids. This diet is in direct opposition to the Atkins diet plan.

Atkins diet plan health risks

Many people have a lot of trouble sticking to the Atkins diet and the long-term effects will not affect those participants. Diets very high in protein can lead to acidic urine that leaches calcium out of the body and leads to a higher risk for kidney stones and osteoporosis. High cholesterol and elecrolyte imbalances are problematic with the Atkins plan.

Why are so many Americans obese?

The National Center for Health Statistics claims that the diet of the average American consists of 500 more calories than it did in the early 70’s. This, in conjunction with a significant increase of added fats and oils, less exercise, frequent eating at restaurants and the dreaded ’super-sizing’ at fast food joints is causing a national epidemic of obesity. Weight loss can only be successful if the caloric intake is less than the caloric outtake.

Long-term weight loss and healthier habits of eating can only occur with a major change in mental attitude towards food and respect for the body. There is no quick-fix as far as dieting and weight loss goes and those that search for it will be frustrated with yo-yo dieting and fluctuating weight that will present health risks and damage to the body. Americans need to learn how to adjust their lifestyle and eating simultaneously. Preparing meals with fresh meats, fruits and vegetables instead of eating out of vending machines and drive-in locations would significantly reduce the occurrence of obesity in the USA.

Eric Hartwell
http://www.articlesbase.com/health-articles/atkins-diet-125489.html

Diabetes and obesity are reaching epidemic proportions and both are closely related to our lifestyle. Unless we change some of our lifestyle habits,this trend is likely to continue.
So, how can you improve your fitness and start your weight loss program?

Here are 7 suggestions.

DRINK PLENTY OF WATER AND AVOID SOFT DRINKS.
A recent research study published in the Journal of The American Medical Association found a direct correlation between drinking soft drinks and obesity. Refined sugar with its high glycemic index is the enemy of weight loss.
An article published in the Los Angeles Times,September 15 2005, titled: “Liquid Candy. The Rise of Soft Drinks in America.” stated: “Soft drinks are currently the primary source of added sugar and studies connect them to obesity and nutrient deficits”.
Dr Joseph Mercola, author of “The Total Health Program” warns:”To be truly healthy, you will need to seriously consider reducing or eliminating all sugars from your diet. Consider the fact that your risk of obesity increases by a whopping 60% for each can of soda you drink a day.” Some popular soft drinks contain as much as 9 teaspoons of sugar!

Beware also low calorie or diet drinks. Check the labels to see if they contain Aspartame, a substance that can be toxic.

FORGET STARVATION DIETS.
If you go on a crash or starvation diet, you may have a speedy but transient weight loss. You will lose predominantly lean muscle and that’s what you don’t want!
Your body senses famine and goes into starvation mode. It slows down the fat burning or metabolic rate and begins to store fat.
This is the opposite to what you want to achieve.

EXERCISE DAILY.
Your body was designed to be active and a sedentary lifestyle slows down its metabolism. You don’t have to take part in high intensity exercises. Simple fitness activities such as gardening, walking and climbing stairs are beneficial. Weight bearing or resistance exercises are particularly beneficial as they build lean muscle mass and help burn fat.

These exercises are an important part of any weight loss program.

EAT BALANCED MEALS.
Try to include a balance of proteins, fats and carbohydrates in your diet. Your best carbohydrates are complex carbohydrates such as brown rice, high fiber bread, fruit and vegetables. These have a low glycemic index and are released to the body slowly with increased feelings of fullness.
They are also high in fiber, an essential part of any weight loss diet. Psillium husks and ground flaxseed are excellent sources of fiber.

HAVE A GOOD NIGHT’S SLEEP.
In a study reported in a recent issue of Archives of Internal Medicine,researchers found that overweight and obese subjects slept less than those with a normal body mass index.
The message is clear. Try to get at least 7 hours sleep each night and if possible avoid late night meals.
Stress is a major factor in sleep loss and supplementing your diet with B group vitamins, valerian root extract or valerian tea may help.
A magnesium supplement prior to going to bed may also help.
Generally they work just as well as prescription, or over the counter drugs without the side effects. You should first consult your doctor if you are having sleeping problems.

EAT REGULAR SMALL MEALS.
Most people in their healthy weight range tend to stop eating once they feel the edge has been taken off their hunger. They know they can always have more later, when they’re hungry. Try eating when you’re hungry and stop when the edge has been taken off your hunger. Binge eating places strains on your digestive system and won’t help your weight loss and fitness program.
The important message is to eat smaller portions and enjoy a variety of low GI foods to meet your daily nutritional requirements.

FINALLY, FOOD AND YOUR EMOTIONS.
It’s not normal to think about food morning, noon and night. Yet this what most people with a weight loss problem do.
You need to become comfortable with food again. Try only to think about your next meal when you get hungry,eat it,then forget it.

Food is often used by those with weight loss and fitness problems to help them deal with emotional issues. If you think you might be an emotional overeater,you need to uncover the emotions that are the cause. Are you angry, stressed or frustrated?
Once you know why you overeat, you can then focus on constructive ways to resolve it. You may need to discuss this in greater detail with your family doctor.

Graeme Lanham
http://www.articlesbase.com/non-fiction-articles/weight-loss-secrets-get-slim-without-the-gym-77323.html

Carbs are a part of nearly every dieter’s vocabulary. A number of diets are famous for fighting carb consumption. But you should know that not every carbohydrate is created alike. While it is true that you can lose weight by cutting carbs, carbs are also necessary for a good diet.

To begin with, we should define our terms. Carbs are derived from a number of different sources. They are present in bread, pasta, fruits, and vegetables. There are also a number of different types of carbs. For instance, carbs come in the form of sugars, starches, and fiber.

For the most part, the digestive system divides carbs into sugar molecules which can be taken into the bloodstream. The majority of carbs are transformed into glucose or blood sugar. In this way, carbs provide energy for our bodies.Those who lack sufficient carbs in their diet may suffer from fatigue.

Carbs can be filled with nutrients. For instance, fruit contains vitamins A and C, fiber, and folate. Vegetables are also a good vitamin and fiber source; in fact, they usually contain a greater variety of minerals than other foods do. Whole grains can provide you with fiber, protein, and B vitamins. Legumes can provide you with protein, iron, and potassium.

But carbs can also be potentially bad for your health. For instance, cookies, potato chips, and soft drinks also contain carbs in the form of sugar and flour. You should know that refined carbohydrates have been linked with diabetes and heart diseases, making these carbs a dangerous choice.

There are a number of good reasons to ban these carbs from your diet. For instance, they are extremely high in calories and offer little in the way of nutrients. Because they contain no fiber, they will not keep you satiated. In fact, such carbs offer you zero nutrients, but plenty of fat.

Therefore, you should avoid processed grains and sugars. Instead, eat whole grains, fruits, and vegetables to maximize your nutritional intake.Instead of eliminating carbs completely from your diet, simply ban those that increase the size of your waistline.

There is another way to think about carbs. You can generally divide them into two categories: simple and complex. A simple carb, such as sugar, promotes weight gain. As a result, you should select low-sugar foods, especially low-sugar beverages. In contrast, complex carbohydrates promote weight loss.

Health experts recommend that dieters consume between 55 and 65 percent of their calories from these types of carbs. Such carbs include fruits and vegetables and a number of other natural foods.

But it isn’t enough to simply eat fruits and vegetables. You also need to avoid fattening sauces and condiments such as mayonnaise and butter. By adding butter to your broccoli or mayonnaise to your potatoes, you can raise the calorie amount exponentially, sabotaging your diet.

The U.S. Department of Agriculture promotes a food pyramid that recommends as many as eleven servings of bread, pasta, and cereal. However, a number of dieticians are suggesting that Americans should cut the carbs – period. In one poll, 81 percent of the respondents said they were abiding by a low-carb diet.

It is interesting to point out that neither the American Heart Association nor the American Diabetes Association believes that the glycemic index should be considered when following a weight loss plan. While the Diabetes Association concedes that various foods offer different glycemic responses, the Association’s leaders believe the most critical factor is the number of carbs rather than the form of the carbs consumed.

Granted, dietary information about carbs can be confusing. However, a number of dieticians say that, while you might not want to cut carbs out of your diet entirely, you should eat carbs only in moderation.

Health experts also say that you should limit your carb intake to good carbs and pass up the bad ones.By following such a plan, you should have energy – but you shouldn’t pack on the weight. It may be difficult at first to follow such a diet plan, since many of us are conditioned to eat bad carbs in order to elevate our moods. In time, however, you may find that you enjoy the fruits and vegetables you’re eating, and you may not even miss those tortilla chips.

Paul Hata
http://www.articlesbase.com/nutrition-articles/carbs-the-good-the-bad-and-the-healthy-523043.html