How to Reverse Type 2 Diabetes & Restore Health by Matt Traverso
|
Do
you want to lose weight and stay away from killer diseases like diabetes,
heart disease, or cancer?
Then, you must start being on a low-carb diet.
Many
people with diabetes
are following a low-carb diet because of its benefits in terms of improving diabetes
control, weight loss and being a diet that is satisfying and easy to stick to.
Low
carb diets are flexible and can be followed by people with different types of diabetes.
The
diet has allowed many people with type 2 diabetes
to resolve their diabetes,
that is to get their blood sugar levels into a non-diabetic range without the
help of medication.
People
with type 1 diabetes have also reported much more stable blood sugar levels,
making the condition easier to predict and manage.
A
low carb diet specifically means a diet
LOW
in
·
refined
sugar,
·
processed
foods,
·
high
Glycemic Index foods (foods that can quickly increase blood sugar level),
and
HIGH in
·
healthy
fats,
·
complex
carbs, such as whole grains, veggies, and fruits.
Two
of the most popular low-carb diets are the Ketogenic diet and Atkins diet, and
many fitness experts swear by them. In this article, you will find a 7-day
low-carb diet plan, low-carb recipes, foods to eat and avoid, and much more.
But first, let’s see why you should avoid carbs and if all carbs are bad.
Does a Low Carb Diet
Work to Reverse Diabetes?
Carbohydrate
is the nutrient which has the greatest effect in terms of raising blood sugar
levels and requires the most insulin to be taken or be produced by the body. It
will also get stored as fat if not use an energy source. Simple carbs (such as
refined sugar, cakes, pastry, milk chocolate, etc.) are digested and absorbed
quickly, which leads to blood sugar and insulin spikes.
Lowering
sugar levels is clearly a benefit for people with diabetes. Lower need for
insulin is also particularly useful as lowering insulin in the body can reduce
insulin resistance which can help towards reversing type 2 diabetes.
Insulin
is also the fat storage hormone in the body, so reducing insulin in the body
with a low-carb diet can help with losing weight.
This
entire process can be reversed by following a low carb diet. When you consume
less simple carbs, your blood glucose levels are in check, and your body starts
to become insulin sensitive. This helps keep the metabolism running, prevents
fat storage, and protects from obesity-related diseases.
A
low-carb diet doesn’t mean you should be completely off carbs. You still need
to consume a lot of complex carbs that are found in fruits, veggies, and whole
grains.
Complex
carbs are digested and absorbed much slowly and hence do not cause sudden blood
sugar or insulin spikes. Also, they aid in proper bowel movement, thereby
preventing constipation and slow metabolism.
Reducing
carbohydrates drastically causes the body to go into a different metabolic
state called ketosis, where it burns fat for providing fuel.
Reduction
in carbs results in lower insulin levels as the person is getting energy from
ketones, little carbon fragments that are created by the breakdown of fat
stores. This causes you to feel less hungry and shed excess weight since the
body burns fat instead of burning carbohydrates.
Finally,
a low-carb diet allows you to eat a lot of proteins and healthy fats that help
build lean muscle mass, increase the transition time of the digested food, and
help reduce inflammation.
So,
below are some low-carb diet tips you need to take note:
·
Consume
5 types of veggies per day.
·
Have
2-3 servings of fruits per day.
·
Consume
healthy fats, such as nuts, olive oil, ghee, cheese, etc.
·
Consume
lean protein-rich foods, such as tofu, mushroom, legumes, chicken, fish, etc.
·
Do
not add sugar to your fruit or vegetable juice.
·
Drink
warm milk before going to bed to help you sleep better.
·
Eat
your meals at proper intervals (3-4 hours).
·
Consume
whole wheat or multigrain bread, brown rice, quinoa, oatmeal, etc. as they are
rich in dietary fiber.
·
Have
a cheat day every week to prevent your metabolism from plateauing.
·
Use
less salt to prevent water retention in your body.
Now,
let me tell you what you can eat and which foods you must avoid while you are
on a low-carb diet.
Low Carb Diet Foods to
Eat
Vegetables – Broccoli,
cauliflower, cabbage, Chinese cabbage, red cabbage, bell pepper, okra,
eggplant, peas, French beans, bottle gourd, ridge gourd, bitter gourd, squash,
onion, tomato, cucumber, celery, banana flower, green chili, carrot, beetroot,
baby corn, sweet potato, potato with peel, etc.
Fruits – Figs, watermelon,
muskmelon, honeydew melon, apple, pear, plum, pluot, pineapple, raspberries,
blueberries, strawberries, blackberries, papaya, grapes, orange, lemon,
lime, grapefruit, tangerine, etc.
Protein – Fish, chicken
breast, eggs, lean cuts of pork and beef, mushroom, legumes, tofu, soy chunks,
etc.
Dairy – Milk, yogurt, and cheese.
Grains – Brown rice,
quinoa, barley, oats, etc.Fats And Oils – Olive oil, rice bran oil, ghee,
sunflower butter, peanut butter, and almond butter.
Nuts And Seeds – Almond, walnut,
pistachios, macadamia, pine nuts, flaxseeds, chia seeds, pumpkin seeds, and
sunflower seeds.
Beverages – Freshly pressed
fruit and vegetable juice, coconut water, buttermilk, milk, soy milk, and
almond milk.
Herbs and Spices – Ginger, garlic, turmeric,
clove, nutmeg, rosemary, cilantro, dill, fennel, fenugreek seeds, asafoetida,
cumin seeds, coriander seeds, cumin powder, coriander powder, garam masala,
allspice, cardamom, cinnamon, mace, bay leaf, oregano, basil, etc.
Low Carb Diet Foods to
Avoid
Vegetables – Potato without the
peel.
Fruits – Jackfruit and
mango (eat them in minimum amounts).
Protein – Chicken with skin,
red meat, sausage, salami, and pepperoni.
Dairy – Low-fat milk,
low-fat yogurt, flavored yogurt, and flavored milk-based drinks.
Grains – White rice (you
may eat white rice provided you eat at least 5 veggies with it).
Fats & Oils – Animal fat,
vegetable oil, butter, and margarine.
Beverages – Alcohol, packaged
fruit and vegetable juices, soda, and energy drinks.
Others – Candy, sweets,
milk chocolate, junk food, salty food, wafers, etc.
So,
it’s clear that you should steer clear of foods rich in sugar, salt, and
starch. But, merely following a good diet will not help you lose weight.
You
also need to be active and keep your mind and body fit to reap the best
benefits of a low-calorie diet. Here’s a workout plan for you.
Workout Plan
·
Head
tilt – 1 set of 10 reps
·
Neck
rotations – 1 set of 10 reps
·
Shoulder
rotations – 1 set of 10 reps
·
Arm
circles – 1 set of 10 reps
·
Wrist
rotations – 1 set of 10 reps
·
Waist
rotations – 1 set of 10 reps
·
Ankle
rotation – 1 set of 10 reps
·
Spot
jogging – 5-7 minutes
·
Jumping
jacks – 1 set of 20 reps
·
Sit-ups
– 1 set of 10 reps
·
Crunches
– 1 set of 10 reps
·
Floater
kicks – 2 sets of 10 reps
·
Scissor
kicks – 1 set of 10 reps
·
Leg
raise – 2 sets of 10 reps
·
Side
crunches – 2 sets of 10 reps
·
Russian
twist – 2 sets of 20 reps
·
Lunges
– 1 set of 10 reps
·
Squat
– 1 set of 10 reps
·
Jumping
squat – 1 set of 10 reps
·
Burpees
– 2 sets of 10 reps
·
Stretch
Remember,
you must workout at least three hours per week. You can start by working out
every alternate day and then three consecutive days, with two rest days in
between. When you are comfortable enough, you must work-out five to six days a
week, with one or two rest days.
Working
out will keep your metabolism active, create a negative energy balance in your
body, improve brain function, and build muscle power and strength.
Like
working out, eating healthy yet tasty food is also important so that you don’t
drift away from this diet plan. Here are a few low-carb diet recipes for you.
3 Low Carb Diet
Recipes
1. Spinach
and Mushroom Omelet with Cheese
Prep
Time: 10 min
Cook
Time: 7 min
Total
Time: 17 min
Serves:
2
Ingredients
·
4
eggs
·
¼
cup chopped onion
·
1
cup baby spinach
·
½
cup sliced button mushroom
·
¼
cup chopped tomato
·
¼
cup grated cheese
·
1
teaspoon chopped green chili
·
2
tablespoons olive oil
·
Salt
to taste How To Prepare
·
Whisk
together eggs, onion, tomato, spinach, mushroom, green chili, and salt.
·
Heat
olive oil in a pan and pour the whisked egg. Spread it evenly and let it cook
for about 3-4 minutes.
·
Flip
the egg over and cook for 2 minutes.
·
Flip
it over again and add the grated cheese and fold the egg. Cook for a minute,
and it’s ready!
2.
Soy Milk, Chia, And Strawberry Smoothie
Prep
Time: 5 min
Cook
Time: 2 min
Total
Time: 7 min
Serves:
2
Ingredients
·
2
cups soy milk
·
6
tablespoons chia seeds
·
1
cup washed and halved strawberries
·
½
teaspoon organic honey
·
3-4
chopped dates How To Prepare
·
Toss
the strawberries, dates, and soy milk into a blender and whizz it.
·
Pour
it into a glass and add honey and chia seeds.
·
Stir
well before drinking.
3.
Mushroom Clear Soup
Prep
Time: 15 min
Cook
Time: 15 min
Total
Time: 30 min
Serves:
2
Ingredients
·
1
cup sliced button mushrooms
·
¼
cup chopped onion
·
½
teaspoon minced garlic
·
¼
teaspoon grated ginger
·
½
cup chopped carrot
·
¼
cup sweet corn
·
1
cup blanched spinach
·
½
cup chopped celery
·
½
teaspoon ground black pepper
·
2
teaspoons olive oil
·
Salt
to taste How To Prepare
·
Heat
oil in a soup pot and add the minced garlic. Cook until it turns brown.
·
Add
the onions and cook for a minute.
·
Add
the ginger and cook for about 30 seconds.
·
Add
all the veggies, mushroom, salt, and pepper. Stir and cook for about a minute.
·
Add
two cups of water and cover the lid. Cook for about 10-12 minutes.
·
Serve
hot.
Let
me tell you what benefits you can reap if you follow a diet that is low in
carbs.
Low Carb Diet
Benefits
·
A
low-carb diet aids weight loss.
·
It
helps fight cancer.
·
It
reduces the risk of metabolic syndrome like diabetes.
·
It
helps regulate the blood sugar levels.
·
It
improves cognitive functions.
·
It
helps boost metabolism.
·
It
improves insulin sensitivity.
·
A
low-carb diet reduces the risk of hypertension.
A
low-carb diet can do a lot good, but it has temporary side effects. Let’s find
out what they are.
What side effects
exist on a low carb diet?
Side
effects that can be commonly experienced on a low carb diet include:
·
Fatigue
·
Brain
fog
·
Mood
swings
·
Temporary
insomnia
·
Headaches
·
Possible
nutrient deficiencies
Hypoglycemia
(low blood sugar) may occur if you take insulin or tablets that can cause low
blood sugar. If you take medications that can cause hypos, it’s particularly
important to discuss precautions to prevent hypos before starting a low carb
diet.
To
conclude, a low-carb diet is good for you – provided you consume good carbs
along with lean protein and healthy fats. The key is to strike the right
balance of different food groups that are apt for your body.
So,
consult your doctor or dietician today and start following a customized
low-carb diet plan. You will see results in just a few days’ time. Good luck!
By Matt Traverso - author of Reverse Diabetes Today. The
techniques and methods explained in Reverse Diabetes Today are simple to
implement. It does not require you to buy and use any expensive medicines and
treatments. You don’t need to worry about needles any more.
You will find the
techniques and methods explained in Reverse Diabetes Today highly effective and
they will change your life style. In simple words, your whole body will get
cleansed from the harmful toxins and acids.
Reverse Diabetes
Today carries useful info about the diet, which must be used to cure your
pancreas. These methods will significantly affect your pancreas in a positive
way and it will start producing insulin again like it used to before you got
diabetes.
So if you want to
find out more about this, then just visit this link now:
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