How to Lose Weight Naturally with Fruits?

 

Click HERE to Find Out How You Can Stay Healthy & Be Free From the Various Common Lifestyle Diseases

Fruit – Weight-loss Friend or Foe?

 

Fruit is sweet and healthy, and the natural sugars keep unwanted cravings away.

 

Fruit is also loaded with vitamins, minerals, and antioxidants.

 

It’s also high in fiber so it’s filling and keeps you satisfied for longer.

 

But can fruit actually help you lose weight? And do you eat more fruit to lose weight, or cut your food intake in general but focus on fruit?

 

As you can see, it’s a little more complicated than asking if fruit helps you lose weight.

Fruit contains large amounts of simple sugars which are known to cause obesity.

 

Using that information, it would be reasonable to expect that fruit consumption should contribute to obesity rather than weight reduction.

 

However, research consistently shows that most types of fruit have anti-obesity effects.

Because they’re loaded with vitamins and mineral, health organizations encourage the consumption of fruit for weight reduction purposes.

 

So yes, we can count fruit and berries are weight-loss friends!

 

You see, there’s a big difference between a cube of sugar that you add to your coffee and a piece of fruit filled with fiber, antioxidants, water, and phytonutrients.

 

That fiber is critically important for how our body processes the natural sugar, so stick to fresh fruit, not juice or dried, which we’ll look at soon.

 

Lose Weight Naturally - How fruit works with weight loss

 

To lose weight you need to take in less calories, but that doesn’t mean that you have to eat less.

 

That’s where fruit comes in. Fruits and berries add bulk to our diets without adding a lot of calories.

 

Fruit can be used as a substitute for high calorie foods in our diet, helping us feel full and satisfied.

 

If we add fruits like peaches, strawberries, and apple to our breakfast cereals, we can cut down the cereal portion size. That reduces overall calories, but we don’t have to starve ourselves.

 

Fruits can be also used as a substitute for high glycemic index foods in our diet and can help in weight loss.

 

You can make a saladmuch more appealing (if you’re not already a salad fan) by adding fruit andberries.

 

You should aim to eat five serving of fruits every day and opt for different colors.

 

If you’re trying to lose weight, you might eat more fruit and berries, but it’s important to consider their sugar content and other properties.

 

Berries are low glycemic and have less sugar, so they’re a really great choice for your fruit. Plus, they’re easy to add to yogurt, cereal, oatmeal, and salads.

 

Scientists at Harvard University found that increasing the daily intake of fruit can prevent weight gain, even if you continue consuming the same amount of calories.

 

Researchers suggest that the benefits of eating fruit comes from the flavonoids they contain; flavonoids are a group of phytonutrients found in fruits and vegetables that impart color.

 

Some experts say the secret to losing weight are flavonoids.

 

A CNN article titled, “The secret to maintaining and losing weight: Berries, onions and wine” said, “Flavonoids are natural compounds found in plants that, among other things, help the plant cells communicate and create the color so a plant is attractive to the bees, butterflies and birds that help with pollination. For humans, flavonoids seem to push the right biological buttons that keep bodies from gaining weight.”

 

The most effective type of flavonoids, called anthocyanins, are found in strawberries, cherries, blackberries, blueberries, grapes, radishes and blackcurrants.

 

Other studies have shown that flavonoids might increase energy expenditure while decreasing fat absorption.

 

Sugar content in fruit

 

But fruit is not created equal when it comes to the nutritional value.

 

Some fruits are higher in fiber and pectin, both of which work as natural fat burners that can help boost your metabolism and aid weight loss.

 

That means that some fruits like mangos have more sugar but still help you lose weight due to their other properties.

 

Other fruit have higher amounts of natural sugar, and we should consider that for overall calories.

 

The amount of sugar varies from fruit to fruit. Let’s look at how many grams of sugar there are in a cup of different fruits.

 

1 cup of avocado has 1 or less gram of sugar.
1 cup of raspberries has 5 grams of sugar.
Strawberries, 7 grams.
Blackberries, 7 grams.
Watermelon, 9 grams.
Cantaloupe, 9 grams.
Peach or Apple, 13 grams.
Grapefruit, 16 grams. (Who would have thought that?)
Plums, 16 grams.
Banana, 18 grams.
Mango, 23 grams.
Raisins, 86 grams.

 

Yikes! 86 grams of sugar in one cup is a lot. You can see that dried fruit is not the same as fresh.

 

This list shows you that some fruits are much lower in sugar content, so those work better for dieting.

 

While we’re talking about which fruits to avoid, it’s important to note that drinking juice and eating dried fruits can backfire if you’re hoping to lose weight.

 

Lose Weight Naturally - Avoid Juice!

 

The problem with juice is that you get all the fructose without  the fiber.

When eating in whole fruit, fructose is a good energy source, and the fiber helps us digest it without bad side effects.

 

Without the fiber, it’s akin to eating corn syrup or high fructose corn syrup, which are causing an epidemic of obesity and disease in our society.

 

Fruit juices are simply not a better option for weight control than sugar-sweetened beverages.

They can be a treat if you’re not dieting, but best to avoid them when looking to lose weight.

Ounce for ounce, fruit juices are as high in sugar and calories as sugary sodas. That even applies to juices 100% fruit juice with no added sugar.

 

A Harvard School of Public Health study tracked the diet and lifestyle habits of 120,000 men and women for 20 years, and the study found that people who increased their intake of fruit juice gained more weight over time than people who drank less or none.

 

Lose Weight Naturally - Mostly avoid dried fruit

 

Dried fruit is not as bad as juice, but remember that raisins had 86 grams of sugar per cup.

 

Drying fruit concentrates the calories and sugar, making it easier to consume excess calories.

 

Dried fruit is good in trail mix, for when you’re out hiking in hot weather and burning lots of calories.

 

That means that dried fruit does the opposite of what you want your fruit to do when losing weight. It won’t fill you up and provide hydration, or help you feel fuller for longer.

 

 

Dried fruit is better than juice because it preserves the fruit’s cellular structure, so there might be a place for it in some diets.

 

Lose Weight Naturally - Smoothies, weight loss friend or foe?

 

After reading about how destructive juice can be to our diet, you might think that smoothies are out too.

 

But then again, everyone is proclaiming the health benefits of smoothies.

 

Here’s the difference between juice and smoothies:

 

To make juice, we crush the fruit and take only the juice. We might get some pulp, but mostly we leave the fiber behind.

 

To make a smoothie, we take the whole, fresh or frozen fruit and blend it up.

 

Making a smoothie is much like chewing up our fruit.

 

Dr. Katz spoke about smoothies on Oprah.com in an article titled, “Does Blending Fruit Reduce its Fiber Content?”

 

He said, remarkably, he couldn’t find any studies on what a blender does to the fiber content, but he pointed out that we chew up fruit and any food with fiber, and we still get the benefit from it.

So, smoothies can offer health benefits and help us get more vitamins and minerals.

 

Take heed, however. It’s much easier and faster to drink a smoothie, so you have to watch your calorie intake.

 

On top of that, we don’t register liquid calories the way we do food calories. Our brain doesn’t always understand that we’re getting calories.

 

You can help on that front by not adding juice, sugar, or another sweetener to your smoothie.

 

And, in the end, a smoothie can be very healthy and help you lose weight, especially if you add dark green leafy vegetables and good fats into your drink.

 

Lose Weight Naturally - Fruits that help you lose weight

 

We can see that the sugar content varies greatly from fruit to fruit.

 

Here’s a few that are low calories and filling, and sure to help your weight loss!

 

Watermelon, a summer favorite, only has 30 calories per 100 grams, and it keeps you hydrated. Watermelon is also rich in amino acid arginine which helps in burning fat.

 

Guava is rich in fiber, has a low glycemic index, and prevents constipation. Guava also boosts your metabolic rate which helps in weight loss.

 

Pears are a great source of Vitamin C and fiber, and they help keep your cholesterol levels in check.

 

Oranges are nutrient-dense and low calorie with only 47 calories per 100 grams.

Oranges are even considered a negative calorie fruit because it takes more calories to burn than what you consume.

 

Blueberries are rich in antioxidants and boost your metabolic rate. Regular consumption is also known to reduce insulin resistance, hypertension, and cholesterol.

 

Strawberries help in the production of the fat burning hormones adiponectin and leptin, so this sweet berry gives you a higher metabolism.

 

Peaches are very filling because they’re 89% water. Being rich in fiber, they help in reducing hunger too.

 

Fruits can be enjoyed any time of the day and with every meal. In fact, that will help you cut down on higher calorie foods.

 

Avocado is actually a fruit, but without sugar. It can make a huge difference in losing weight and fighting disease.

 

Another easy way to include fruits in your daily diet is to eat them in as a snack between meals, which helps you control cravings and prevent overeating.

 

Mix fruit and berries into yogurt or cereal, throw them in salads, or serve them with as a sweet accompaniment for dessert to curb your sweet tooth.

 

For more ideas to lose weight naturally, watch this video - 20 Foods That Help You Lose Weight

 

Written by Dr. Carl Bamlet who is a chiropractor and a certified nutrition specialist. He creates the Food, Health & You Complete Implementation System which is a lifestyle guide primarily focusing on diet and nutrition.

 

Dr. Carl Bamlet is a cancer survivor. He was diagnosed with brain cancer at the age of nineteen, underwent surgeries and chemotherapy, adapted to a lifestyle that eliminates all processed foods and the various toxins that people routinely get exposed to due to the modern diet. He has been cancer free for twelve years.

 

He is healthy and free from the various common lifestyle diseases. With the help of this ebook, you can also prevent cancer, autoimmune diseases, irritable bowel syndrome, metabolic disorders, diabetes, and many other ailments.

 

This holistic guide will help you to embark on a lifestyle that is rid of everything that ails our modern diet. The lifestyle guide does not recommend any medication or fad diets. There is no expensive proposition or quaint lifestyle changes. The different plans are easy to follow and they are relevant for people of all ages and ethnicities, regardless of their history of medical conditions.  

 

To find out more, click on Food Health & You

How to Reverse Obesity without Dieting?

 

Click HERE to Find Out How You Can Stay Healthy & Be Free From the Various Common Lifestyle Diseases

Reverse Obesity without Dieting - Can Obesity Be Reversed by Eating More?

 

“We don't get fat because we overeat; we overeat because we're getting fat” ― Gary Taubes

 

Kevin, a forty-five-year-old software engineer from California, almost had it all.

 

He’s been married to his wife Kelly for nearly twenty years now, and they’re crazy in love with each other.

 

His son Daniel, 14, has a promising future in his favorite sport, archery. He’s been winning local tournaments left and right, and it looks like he’s headed for a college scholarship with the way things are going.

 

His other boy, Zachary, is a genius at the piano. Even at eight years old, he’s outplaying other kids nearly twice his age.

 

For all intents and purposes, everything was going great – except for one thing.

 

“I used to be to be fairly athletic in high school and college, but things changed when I got married and started working,” Kevin said.

 

After he got older, he found less and less time for staying fit – and his sedentary job didn’t help, either.

 

Kevin was 150 pounds when he first got married. By the time Zach was born, he hit 220 pounds.

Things were not looking good. He needed to take medication for his inflammation and high blood pressure.

 

Kevin also got tired frequently, causing him to nod off at work. And when he got diagnosed with stage 1 hypertension, Kevin knew he had to take action.

 

Reverse Obesity without Dieting - Fight fat…with food?

 

“My family has a history of heart disease, and my grandfather died when my dad was 10,” Kevin shared. So, he didn’t want to follow in his granddad’s footsteps, as far as his health was concerned.

 

At first, Kevin tried reducing his portions and changing his food choices. Unfortunately, the “low fat” and “sugar-free” snacks he replaced it with made the problem worse.

 

“I thought that cutting calories would help me, but I put on even more weight,” he said.

 

That was when he got a trainer involved. To Kevin’s surprise, Matt gave him the opposite advice you’d hear from most people in his line of work.

 

Matt said that the “lite” stuff he was substituting his old food with was actually loaded with sugar.’

 

So instead of reducing his calories, Matt’s plan was to increase his intake a bit more.

 

However, they were going to overhaul Kevin’s diet. He’d usually eat processed foods that were high in sugar and saturated fat.

 

So instead, he switched to whole, unprocessed foods.

 

They might have had the same (or even more) calories, but this time they counted.

 

By getting the micro and macronutrients his body needed, Kevin eventually was able to sustain himself throughout the day.

 

Thanks to the natural sources of slow-burning energy he consumed, his blood sugar levels stopped spiking.

 

As a result, Kevin experienced a good level of satiety - his cravings went away and stopped overeating.

 

He also stopped nodding off at work during the day.

 

Matt also put him on a fitness routine which consisted of aqua jogging, strength training, walking and a little bit of weight training.

 

In time, Kevin was in good enough shape to play basketball again without having to catch his breath.

 

And in less than eight months, Kevin managed to shed close to sixty pounds.

 

“After I started eating real food and worked on using those calories, things changed drastically.”

Breaking the cycle

 

Kevin is one of the millions struggling with obesity. But with effort and proper planning, he gradually turned the tide in his favor.

 

However, it’s not the same story for others in a similar situation.

 

In 2014, the National Health and Nutrition Examination Survey (NHANES) found that “More than 1 in 3 adults were considered to have obesity” and “About 1 in 13 adults were considered to have extreme obesity.”

 

Those are alarming numbers, considering the fact that obesity is the gateway to many other scary diseases.

 

That includes diabetes (and its many complications), cardiovascular disease, strokes, high blood pressure, gout, osteoarthritis and cancer.

 

It’s clear that keeping those extra pounds is pretty much like playing Russian roulette with your health. And the only way to stop playing that deadly game is by turning fat into useful energy.

 

The problem starts when your body starts producing too much insulin, an energy-regulating hormone.

 

Ideally, you should only have enough insulin to transfer sugar from your bloodstream into your cells, muscles and liver.

 

But consuming too much sugar creates a surplus of energy, and that’s when things go haywire.

 

Unlike whole foods, processed food and refined sugar don’t come with the built-in feature that tells your body to stop eating.

 

So, when you eat past your natural satiety point, your body gets crammed with extra sugar and energy.

 

Then you’ll end up transforming that excess energy into fat, which of course, is not a good thing.

 

And to make matters worse, your metabolic system will become dependent on sugar for energy. So, your body will basically ignore fat and not burn it.

 

Meanwhile, your cells start to resist the effects of insulin, leading to a condition called insulin resistance.

 

Like the rest of your body, your cells are now drowning in excess energy from too much sugar.

 

So, they’ll shut themselves off in an attempt to stop taking in any more sugar or other nutrients. Unfortunately, this only perpetuates the cycle.

 

The pancreas will then try even harder to produce more insulin. The longer this goes on, the more damaged your cells become.

 

This puts on you on the path to long-term diseases. This scenario is years in the making, so undoing it will take some work.

 

But the key takeaway here is that it’s not about reducing your calories – it’s making them COUNT.

 

When you wrap whole, healthy foods around those calories…

…then you prevent high blood sugar levels and insulin resistance…

… along with cell damage and obesity.

 

Reverse Obesity without Dieting - Investing your health in the right food

 

One of the key principles of the eat-more-to-lose-weight approach is to rethink your reasons for eating.

 

It’s vital to know that obesity starts with eating purely for the pleasure of it.

 

When you make your food choices based on how stimulating it is, you’ll develop the habit of reaching for a bag of chips or Oreos every time.

 

Instead, your priority should be to fuel yourself with REAL meals that satisfy you on a deep, nutritional level.

 

This is the only true way to avoid the craving for processed, over-stimulating food.

 

Remember, food companies design their products to be ADDICTIVE, not nutritious.

 

As such, your first goal is to purge sugar from your diet.

 

As you just learned about insulin, you’re courting disaster by eating foods with nothing more than empty calories and sugar.

 

The United States Department of Agriculture (USDA) says that the average American consumes about 170 pounds of sugar in a year.

 

At that rate, it’s no wonder obesity rates are skyrocketing.

 

Sugar is lurking in a lot of products – even those marketed as “healthy”, “diet”, “lite” and “low fat.”

 

Avoid these at all costs – and clear your refrigerator and pantry of these foods while you’re at it.

 

Next, shop only for whole, unprocessed food sources like quality meats, eggs and dairy. The same goes for vegetables, fruits, nuts, seeds and herbs.

 

These will give you need the vitamins, minerals and other nutrients to help you lose weight safely

 

For instance, plant-based compounds found in vegetables have antioxidant qualities. Our cells undergo oxidation, and too much of this causes cell damage – and eventually, cancer.

 

As such, the right food can help reverse this damage.

 

Vitamins, minerals and other nutrients help your immune system function and keep other biological processes running smoothly.

 

Whole food also contains essential stuff like carbohydrates, protein and fats which usually needs to be consumed in larger quantities.

 

Protein is essentially a string of amino acids which help build muscle tissue and brain matter.

 

Fats are also vital for brain function, as well as carrying nutrients between your cells. They’re also helpful in breaking down certain vitamins and support your immune system.

 

And like we talked about, they’re also an energy source which you should be using (instead of just sugar).

 

Which brings us to the next point…

 

Reverse Obesity without Dieting - Fit for life

 

High-quality foods leave you more satisfied. Plus, they eliminate the need to skip meals which will only backfire in the long run.

 

Starving yourself now leads to disastrous food choices later. It’s much better to eat balanced meals on a consistent schedule.

 

Also, whole foods promote stable blood sugar levels. This means fewer cravings and better judgment when eating.

 

So, once you ditch sugar and other manufactured junk from your life…

… start eating foods with actual nutrients…

…only then, can your body can do its job and BURN FAT.

 

If you’re not running on the right fuel or starve yourself, your body will enter a state of starvation.

 

And when this happens, it will start targeting your muscle, causing you to lose mass.

 

With less muscle mass, you’ll have an even harder time losing your weight in body fat.

 

According to a study by the American Physiological Society, you need enough calories and protein to maintain muscle tone.

 

And more muscle equals more calories burned. With the right foods, you can rewire your metabolism to burn fat instead of sugar.

 

Reverse Obesity without Dieting - How do I get started?

 

The first step is to calculate your specific resting metabolic rate. This varies for each person, so what you do is multiply your current weight by ten.

 

For example, someone at 200 pounds will have a resting metabolic rate of 2000. This number translates to the minimum number of calories they need to function on a basic level.

 

And when you add the calories required for going about a typical day and working out, it comes to about 2500 calories.

 

Thus, this person would need between 2000-2500 calories in a day to lose weight.

 

Going BELOW this figure will make them harder to do so (and quite possibly go into starvation mode).

 

The next step is to distribute these calories equally in a typical day. Eating balanced meals every 3-5 hours will give you enough energy throughout the day without crashing or overeating.

 

Remember, under-eating inevitably leads to OVEREATING.

 

As for what to eat, it would take a whole book to discuss that in detail. But like we covered earlier, the baseline standard would be foods that are fiber-packed, nutrient-dense and contain healthy dietary fats and protein.

 

Once you’ve got these essential nutrients in your corner, you’ll be unstoppable.

 

Reverse Obesity without Dieting - Wrapping it up

 

Please bear in mind that you should always consult with a professional before making any major changes to your nutrition.

 

Always get your physician, nutritionist and trainer involved. They can include other factors like age, genetics and other variables that will impact your resting metabolic rate.

 

Once you get your body accustomed to a new way of eating, you’ll enter a healthier cycle.

 

You’ll do away with feeling deprived and low energy levels. And beyond that, you’ll change the way you look at food.

 

The habit of eating stops being a recreational activity. Instead, food becomes a means for you to keep yourself energized and happy, allowing you to do the things you love.

 

That’s not to say you shouldn't love eating. However, shifting most of your focus on nutrition will greatly improve your life.

 

What you eat has a powerful effect on your life. It can, quite literally, lengthen or SHORTEN it.

 

So, it’s important to know which types of food act as a natural medicine that HEALS your body and REVERSES disease…

…and which ones put you on the fast lane to life-threatening illness.

 

For more ideas to reverse obesity without dieting, watch this video - 5 Ways to Lose Weight Without Dieting

 

Written by Dr. Carl Bamlet who is a chiropractor and a certified nutrition specialist. He creates the Food, Health & You Complete Implementation System which is a lifestyle guide primarily focusing on diet and nutrition.

 

Dr. Carl Bamlet is a cancer survivor. He was diagnosed with brain cancer at the age of nineteen, underwent surgeries and chemotherapy, adapted to a lifestyle that eliminates all processed foods and the various toxins that people routinely get exposed to due to the modern diet. He has been cancer free for twelve years.

 

He is healthy and free from the various common lifestyle diseases. With the help of this ebook, you can also prevent cancer, autoimmune diseases, irritable bowel syndrome, metabolic disorders, diabetes, and many other ailments.

 

This holistic guide will help you to embark on a lifestyle that is rid of everything that ails our modern diet. The lifestyle guide does not recommend any medication or fad diets. There is no expensive proposition or quaint lifestyle changes. The different plans are easy to follow and they are relevant for people of all ages and ethnicities, regardless of their history of medical conditions.  

 

To find out more, click on Food Health & You

 

7 Tips for Reversing Type 2 Diabetes Naturally

 

Click HERE to Find Out How You Can Stay Healthy & Be Free From the Various Common Lifestyle Diseases

If there was ever a moment in time to have a “glass half full” state of mind, it is when receiving the diagnosis from your doctor that you have Type 2 diabetes. Can it be dangerous?  Yes.  Can it be scary?  Absolutely.  Is it a reality check?  It should be. But there is great news in what is seemingly bad, so read on to suss things out, and you’ll be pleasantly surprised.

 

What You Can Do for Reversing Type 2 Diabetes Naturally

 

Type 2 diabetes is 100% reversible, and that’s pretty amazing.  You can fix it.  You can completely rid yourself of this diagnosis and all the symptoms that come along with it.  And even better:  it’s easy.  You won’t have to take any medicine – you can do it all without any pills, and all it takes is your decision and commitment to live a healthier lifestyle.  For reversing type 2 diabetes naturally, here’s how to do it, using the “more or less” mentality:

 

Tip 1:  Eat Less Processed Grains

 

The majority of the time, processed foods are refined carbs.  The flours used in those products are so heavily refined that it causes your blood sugar to skyrocket as your body begins to digest it.  Following the boost in insulin is a sharp decline, causing you to crash (aka feeling worn down and tired).

 

The problem begins in the processing of the grain itself.  Because the most fibrous parts of the grain are removed during processing, the most nutritious aspects are subsequently removed as well.  These refined carbs are now void of nearly all fibre, vitamins and minerals.

 

You aren’t the only one who should limit your refined carb intake.  Health experts recommend that even healthy adults consume refined carbs minimally.  There is no nutritional benefit in consuming heavily processed grains – for anyone.  Processed grains include crackers, white flour, white bread, white rice, pasta, breakfast cereals.

 

Tip 2:  Eat More Plants

 

Plant foods – when not processed – are one of the best things you can consume.  Think about how big the produce section of your supermarket is and consider the size of your farmer’s market.  Fruits and vegetables are plentiful, and they should be a part of your everyday diet for each meal and the snacks in between as well.

 

These foods can be eaten in unlimited amounts, with special attention being given to vegetables.  They're the real all-stars here with superfoods like kale, spinach, and kumara leading the charge.  And don’t forget about non-fruit and non-veggie plants like beans and legumes.

 

Grains such as quinoa, steel cut oatmeal, and brown rice are also on this list:  they’re plants, they’re minimally processed, and when properly combined with healthy fats and protein, the perfect meal awaits.

 

One food to definitely avoid:  chips.  As delicious as chips may be, potatoes cause insulin to surge, and that’s what you want to avoid.

 

Tip 3:  Eat (and Drink) Less Sugar

 

Sugar falls into the “refined foods” category along with processed grains.  It is hidden in so many products, so you may be consuming several grams of sugar throughout your day, and not even know it.  By eliminating process grains, you’ll likely reduce your sugar intake by default.

 

Here's proof:  the next time you're in the supermarket, pick up a box of "healthy" crackers.  Scan the ingredients list, and you're sure to find not only flour that will likely be labelled as "whole," but you'll also find sugar or some form of it.

 

To make it easy, cut out all drinks with sugar and stick to unsweetened coffee, unsweetened tea and water.  If you crave flavour in your beverages, slice some fresh fruit (limes, lemons, and strawberries are a big favourite) and/or cucumbers and sip until your heart’s content.

 

As for food, avoid all sugary sweets, like cookies, cakes, pastries and all other desserts.  Keep a laser-sharp focus on misleading labels boasting big health benefits; more often than not, sugar will be buried somewhere in the ingredients list.

 

Tip 4:  Eat Less Dairy

 

You’ll need to be mindful of your dairy intake because, for those battling Type 2 diabetes, it can do more harm than good.  Yes, dairy products pack a punch of calcium and vitamin D, but there are drawbacks.

 

Full-fat dairy products carry high amounts of saturated fats.  Those fats are the worst fats of them all and can increase insulin resistance.   Its best to minimize dairy intake or avoid it altogether but if you do decide to indulge, lean toward the lower fat alternatives.

 

As for how you’ll get your daily dose of calcium and vitamin D:  calcium isn’t limited to dairy products.  If you’re upping your veggie intake as recommended (see above), you’ll get calcium in your broccoli, kale, spinach and many more.

 

Getting your Vitamin D is as simple as getting outside and soaking up a few rays of sun for about 15 minutes each day.  Vitamin D is also found in a variety of foods, like tofu, tuna, salmon, eggs, mushrooms and almond milk.

 

Tip 5:  Eat Healthy Fats

 

Saturated fats may be a no go, but there are good fats that work wonders for the human body and even those with Type 2 diabetes because they help balance blood sugar levels.

 

The foods with healthy fats will be easy to take in as you focus your food intake on more fresh fruits, vegetables, and less processed foods.  Think avocados, fatty fish (like salmon), whole eggs, chia seeds, flaxseeds, olives, walnuts, extra virgin olive oil and one of the newer items on the market, avocado oil.

 

Adding healthy fats to a meal isn’t just healthy – it also helps to stave off hunger, as the good fats make for a slower digestive process.  Good fat also boosts your body’s ability to absorb nutrients.  So just think:  a spinach or kale salad is actually healthier and will do your body better if you douse it with a bit of olive oil.

 

Tip 6:  Eat Less Gluten

 

By cutting back on gluten, you'll simultaneously cut back on refined carbs.  Gluten is guaranteed in anything containing processed wheat (aka refined carbs), (bread, desserts, crackers, pasta) and those processed foods should be minimized or completely eliminated if your goal is to manage your Type 2 Diabetes naturally.

 

Also, be on the lookout for heavily processed gluten-free foods.  Supermarket shelves are lined with them, so remember, just because it's gluten-free doesn't mean it is good for you.

 

Read labels with a keen eye for refined grains and sugars and stick with the mindset of reducing or eliminating processed foods.  You'll probably find that by eating this way, gluten-free foods will make their way out of your eating regimen with little effort on your part.

 

Tip 7:  Get More Daily Exercise

 

This one goes without saying, but it outside of what you put in your body, what you do with it is just as important.   The current recommendations from health experts are for adults to get at least 150 minutes of moderate exercise every week.   You’ll reap the most benefits by spreading this exercise throughout the week (try 30 minutes of 5 days a week) and make it a combination of both strength training and cardio.

 

Type 2 diabetes doesn’t have to be permanent and you can do something for reversing type 2 diabetes naturally.  Look at this diagnosis as a way to educate yourself about how to be healthier, make necessary changes and then let your body take care of the rest.  Your mind – and your body will thank you.

 

Watch this video - Reversing Type 2 Diabetes Naturally

 

Written by Dr. Carl Bamlet who is a chiropractor and a certified nutrition specialist. He creates the Food, Health & You Complete Implementation System which is a lifestyle guide primarily focusing on diet and nutrition.

 

Dr. Carl Bamlet is a cancer survivor. He was diagnosed with brain cancer at the age of nineteen, underwent surgeries and chemotherapy, adapted to a lifestyle that eliminates all processed foods and the various toxins that people routinely get exposed to due to the modern diet. He has been cancer free for twelve years.

 

He is healthy and free from the various common lifestyle diseases. With the help of this ebook, you can also prevent cancer, autoimmune diseases, irritable bowel syndrome, metabolic disorders, diabetes, and many other ailments.

 

This holistic guide will help you to embark on a lifestyle that is rid of everything that ails our modern diet. The lifestyle guide does not recommend any medication or fad diets. There is no expensive proposition or quaint lifestyle changes. The different plans are easy to follow and they are relevant for people of all ages and ethnicities, regardless of their history of medical conditions.  

 

To find out more, click on Food Health & You