Tips for diabetics
Benefits of the Keto Diet and Allowed and Prohibited Foods
Benefits of the Keto Diet and Allowed and Prohibited Foods The keto diet helps you lose excess weight, control blood sugar and cholesterol, reduce high blood pressure, and many other health benefits, but it may be associated with some side effects. Learn in this article about the benefits of keto and how to protect yourself from the harms of foods allowed and prohibited in the keto diet. What is the keto diet? The keto diet is a low-carb diet that relies on eating a small amount of carbohydrates, moderate amounts of protein, and high levels of natural fats to stimulate the body to enter the ketogenic state. When the body enters the ketogenic state, it produces ketone bodies, which are small fuel units produced in the liver and used to produce the energy needed for the body to perform its various functions. Ketones are alternative sources of energy in the body. When there is a lack of sugar in the blood, in this case the body changes the way it produces energy and moves from relying on sugars to burning fat. What is allowed and what is not allowed in the keto diet The keto diet is based on eating high levels of healthy fats followed by a moderate amount of protein and then a very small percentage of carbohydrates from their healthy sources. Based on that, we determine the following foods that are allowed and prohibited in the keto diet. Allowed in keto There is a diverse list of foods allowed in the keto diet, which are: Eggs, meat and fish: Meats allowed in the keto diet include: red meat, turkey, and chicken. In addition, eggs and fatty fish, such as salmon and tuna, should be eaten. Animal fats such as butter and cream: You can eat any type of butter and cream, but if possible, it is best to choose fats that are labeled as organic. Nuts and seeds: Such as: almonds, walnuts, chia seeds and pumpkin seeds. Healthy oils: Such as avocado, extra virgin olive oil, and coconut oil. Cheese: Unprocessed cheeses include goat cheese, cheddar, blue cheese, and mozzarella. Spices: The keto diet allows salt, pepper, and most spices. Low-carb vegetables: You can eat all green vegetables as well as onions, tomatoes and peppers. Red fruit: You can eat red berries and strawberries. Keto prohibitions Foods that should be completely avoided on the keto diet are the following: Sweets: Avoid soft drinks, shakes, ice cream, candy, juices, cakes, etc. Grains and starches: Avoid products derived from wheat, rice, pasta and cereals. Fruits: All types of fruits except red fruits, such as strawberries. Root Vegetables: Potatoes, sweet potatoes, and similar vegetables are not allowed on the keto diet. Alcoholic beverages: In addition to their health risks, alcohol should be avoided due to its high carbohydrate content. Keto-friendly snacks If you feel hungry between meals, you are allowed to eat snacks that are suitable for the keto diet, for example: Almonds. Strawberries with dark chocolate. Boiled eggs. Smoothies made with almond milk. Yogurt with nuts and seeds. Nut butter. Berries. Benefits and harms of the keto diet Benefits of Keto Diet The keto diet can provide many benefits, such as: Reduce appetite and get rid of the feeling of hunger. Reduce the risk of heart disease. Reducing cholesterol and blood glucose levels and lowering high blood pressure. It helps to get fresh skin and helps to get rid of acne. Increase concentration and improve brain function. Helps improve symptoms of polycystic ovary syndrome. Keto diet for weight loss The keto diet may help you lose weight and get rid of excess weight by boosting your metabolism and reducing your appetite. This diet contains foods that make you feel full for a long time. The keto diet also suppresses the feeling of hunger by reducing the level of insulin in the blood, which is a hormone that stimulates the feeling of hunger. The keto diet also stimulates the body to enter the ketogenic state, which stimulates the burning of accumulated fat and using it to produce energy instead of using carbohydrates. Keto harms Despite the many health benefits of the keto diet, it may be accompanied in the long term by some side effects in some people, as it increases the risk of developing some health conditions, such as: Kidney stones formation. Deficiency of minerals and vitamins. High blood protein. Fat accumulation in the liver. The keto diet can also cause harmful side effects known as keto flu, the most important symptoms of which are: Low blood sugar. Constipation. Feeling tired. Headache. Nausea Vomiting These symptoms are especially common at the beginning of the diet and go away as the body adjusts to the new energy source. Keto diet method The keto diet must be applied correctly so that it does not negatively affect the health of the body; therefore, it is recommended to follow the following tips: Eat only healthy fats: Experts advise staying away from processed foods, for example if you are going to eat meat, it is better to eat a steak and not processed meats like burgers and the like. Sources of healthy fats also include avocados, nuts, olive oil, etc. Drink plenty of water: It is essential to drink enough water or other fluids to keep the body hydrated. It also contributes to a feeling of fullness and helps cleanse the body of toxins and metabolic products. Include a moderate amount of protein in your diet: You should not exceed the recommended amount of daily protein. Although protein is necessary for building muscle, excessive consumption of it may harm the kidneys, cause gout and other side effects. Vegetable drawers with every meal: Without vegetables, no diet can be healthy, because we get most of the vitamins, minerals, antioxidants and fiber that the body needs from them. Recovery advice from the 5.6 team People who follow the keto diet can avoid the side effects associated with it by getting a variety of foods and planning keto meals through the keto diet schedule. It is also possible to take vitamin supplements to get the body's need for minerals and vitamins necessary to perform its functions.
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Types of diabetes
Types of diabetes Diabetes is a common chronic disease. There are several types that differ from each other in their causes, the speed at which symptoms develop, and the possibility of preventing the disease. Type 2 diabetes can be prevented by changing your lifestyle, such as following a low-carb diet, losing excess weight, and exercising. Learn about the definition of diabetes, its symptoms, and risk factors in this article. What is diabetes? Diabetes is a group of conditions in which the body does not produce enough insulin, does not produce any insulin at all, or cannot use the insulin it produces properly. The body becomes unable to transport sugar from the blood into the cells, leading to high blood sugar levels. Insulin transports glucose from the blood into cells. Insulin deficiency or insulin resistance leads to the accumulation of glucose in the blood. Glucose is one of the body's main sources of energy and is the form of sugar found in the blood. High levels of glucose in the blood can lead to health problems. Types of diabetes There are three main types of diabetes: Type 1 diabetes. Type 2 diabetes. Gestational diabetes. Type 1 diabetes Type 1 diabetes is often caused by an autoimmune reaction, which makes the body unable to produce insulin at all. This type of diabetes is characterized by a complete absence of insulin in the body, requiring daily insulin administration. Symptoms often develop rapidly, and scientists have yet to find an effective way to prevent type 1 diabetes. Type 2 diabetes In type 2 diabetes, the pancreas secretes insulin, but the amount may not be sufficient. Alternatively, the pancreas secretes insulin, but the body cannot use it properly due to insulin resistance. In both cases, the body becomes unable to maintain blood sugar levels at normal levels. Type 2 diabetes develops over many years and may not be accompanied by any symptoms. Therefore, it is important to test blood sugar levels regularly, especially in people at higher risk, such as those with a family history of diabetes or those who are obese. Type 2 diabetes can be prevented by lifestyle changes such as: Lose weight. Follow a low-carb diet. Do moderate exercise. gestational diabetes Gestational diabetes develops in pregnant women who have never had diabetes. It increases the risk of developing type 2 diabetes later in life. Gestational diabetes usually resolves after delivery. However, having gestational diabetes puts the baby at greater risk for certain health problems, such as obesity in childhood or adolescence, and increases the risk of developing type 2 diabetes later in life. Prediabetes In prediabetes, blood sugar levels are higher than normal but not high enough to be diagnosed with type 2 diabetes. Prediabetes increases the risk of many diseases, including type 2 diabetes, heart disease, and stroke. The good news is that prediabetes can be reversed and type 2 diabetes prevented with lifestyle changes. Symptoms of diabetes Symptoms of diabetes include: Increased thirst. dry mouth Blurred vision. Frequent urination. Fatigue Unexplained weight loss. Tingling and numbness in the hands and feet. Delayed or slow healing of wounds or sores. Vaginal yeast infections. Additional details about the symptoms of each type of diabetes include: Type 1 diabetes Symptoms of type 1 diabetes can develop over several weeks or months and may be accompanied by additional symptoms that indicate a serious complication called diabetic ketoacidosis, which is life-threatening and requires immediate medical treatment. Symptoms of diabetic ketoacidosis include: vomiting stomach ache Fruity breath. difficulty breathing. Type 2 diabetes and prediabetes Prediabetes or type 2 diabetes may not have any symptoms, or the patient may not notice them. A routine blood test may show high blood sugar levels before symptoms are recognized. Another possible sign of diabetes is dark skin in certain parts of the body (acanthosis nigricans). gestational diabetes Pregnant women usually do not notice any symptoms of gestational diabetes, and the doctor supervising the pregnancy often routinely performs a gestational diabetes test between weeks 24 and 28 of pregnancy. Risk factors for diabetes Type 1 diabetes The risk factors for type 1 diabetes are not entirely clear. Scientists believe it results from an autoimmune reaction. Possible risk factors include: Age: Type 1 diabetes can occur at any age, but it usually appears in children, teenagers, or young adults. Family history: Having a parent, brother, or sister with type 1 diabetes. Type 2 diabetes Risk factors for type 2 diabetes include: Weight gain. People over 45 years of age. Having a parent, brother, or sister with type 2 diabetes. Laziness or lack of physical activity. Gestational diabetes. People with non-alcoholic fatty liver disease are also at greater risk of developing type 2 diabetes. Recovery Advice from Team 5.6 Changing your lifestyle and following a low-carb diet can help prevent type 2 diabetes. It also helps control blood sugar levels in people with type 2 diabetes, which helps in recovering from diabetes and making it possible to stop taking medication. This in itself can radically and effectively change the lives of diabetics. the reviewer https://www.healthline.com/health/diabetes/types-of-diabetes https://www.cdc.gov/diabetes/basics/diabetes.html https://my.clevelandclinic.org/health/diseases/7104-diabetes https://www.cdc.gov/diabetes/basics/risk-factors.html
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Insulin resistance, prediabetes, diabetes, what's the difference?
Insulin resistance, prediabetes, diabetes, what's the difference? With the rise of type 2 diabetes, many terms associated with it have become common, such as insulin resistance, prediabetes, and diabetes. Learn the difference between them in this article, and how insulin resistance and prediabetes can be reversed and type 2 diabetes can be cured through lifestyle changes. insulin resistance Insulin regulates blood glucose (sugar) levels. It is a hormone produced by the pancreas and performs its function by the following mechanism: After eating a meal, the body breaks it down into glucose (sugar), which is the body's main source of energy. Glucose enters the bloodstream, which sends a signal to the pancreas to release insulin. Insulin moves glucose from the blood into liver, muscle, and fat cells, so they can use it for energy or store it for later use. When glucose enters the cells, its levels in the blood decrease, which sends a signal to the pancreas to stop producing insulin. When cells in the muscles, liver, and fat cells do not respond properly to insulin, this leads to insulin resistance, also known as poor insulin sensitivity. There are several reasons why cells in muscles, liver, and fat cells don't respond properly to insulin, meaning they can't absorb glucose from the blood or store it efficiently. As a result, the pancreas produces more insulin to try to cope with the increased blood sugar levels. This is called hyperinsulinemia. As long as the pancreas can produce enough insulin to overcome the cells' weak response to insulin, blood sugar levels will remain within the normal range. However, when cells become severely resistant to insulin, this leads to blood sugar levels that are above normal, which leads to prediabetes and type 2 diabetes. Symptoms of insulin resistance There are no symptoms of insulin resistance when the pancreas can cope with the insulin resistance by increasing insulin production to maintain blood sugar levels within the normal range. However, over time, insulin resistance can increase to the point where the pancreas can no longer produce enough insulin to overcome the insulin resistance. In this case, symptoms of high blood sugar appear, which are: Increased thirst. Frequent urination. Increased hunger. headache Blurred vision. Delayed healing of wounds and ulcers. Vaginal and skin infections. Reversing insulin resistance Insulin resistance has several causes and contributing factors. While lifestyle changes, such as following a healthy, low-carb diet, losing excess weight, and exercising regularly, can reduce insulin resistance and increase insulin sensitivity, it's important to talk with your doctor and nutritionist to discuss possible options for reversing insulin resistance. How does diet affect insulin resistance? Diet significantly affects blood sugar and insulin levels. High-carbohydrate and processed foods require higher insulin levels, and consuming foods with a low to moderate glycemic index can help reverse and/or manage insulin resistance. Prediabetes It is a health condition in which blood sugar levels are higher than normal, but not high enough to be diagnosed as type 2 diabetes, and it causes an increased risk of type 2 diabetes, heart disease, and stroke. Prediabetes can be stopped and its progression to type 2 diabetes can be prevented through lifestyle modifications that include following a low-carb diet, losing excess weight, and getting regular moderate exercise. Prediabetes symptoms It is possible to have prediabetes without showing any symptoms for several years. It often goes undetected until serious health problems such as type 2 diabetes develop, so it's important to have your blood sugar tested if you have any of the risk factors for diabetes, which include: Weight gain. Age over 45 years. Having a family history of diabetes. Laziness and lack of physical activity. Exercising less than 3 times a week. Gestational diabetes. Giving birth to a baby weighing more than 9 pounds. Polycystic ovary syndrome. If you have prediabetes, you can reverse it and reduce your risk of developing type 2 diabetes through lifestyle changes and a healthy lifestyle, which includes the following three steps: Low-carb diet This means avoiding sugar and carbohydrate-rich foods, eating fruits in moderation and plenty of vegetables, and eating foods rich in protein and foods rich in healthy fats such as fatty fish, nuts, and olive oil. Losing excess weight This means losing about 5% to 7% of your body weight, which is only 10 to 14 pounds for a 200-pound person. regular physical activity This means doing at least 150 minutes of brisk walking or similar activity per week. This means just 30 minutes per day, five days a week. What is the difference between insulin resistance, prediabetes, and diabetes? Insulin resistance can occur temporarily or chronically, but chronic insulin resistance, if left untreated, leads to prediabetes and then type 2 diabetes. Normal fasting blood sugar values: 70 mg/dL (3.9 mmol/L) and 100 mg/dL (5.6 mmol/L). Prediabetes: If your fasting blood sugar is between 100 and 125 mg/dL (5.6 and 6.9 mmol/L), lifestyle changes and regular blood sugar monitoring are necessary. Diabetes: If your fasting blood sugar is 126 mg/dL (7 mmol/L) or higher on two separate tests. https://my.clevelandclinic.org/health/diseases/22206-insulin-resistance https://www.cdc.gov/diabetes/basics/prediabetes.html
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Diabetes recovery is a reality
If we wanted to clarify the meaning of the word “chronic” by putting it in a useful sentence, we would not find a more eloquent sentence than “Diabetes is considered type 2.” A chronic disease, for which there is no cure, but its complications can be avoided by adhering to the prescribed treatments and following a healthy lifestyle. In the Arabic language, meanings remain constant and do not change, unlike medicine, where constants and concepts may change with the change of data and the development of science. Recently, revolutionary developments have taken place in terms of understanding the nature of diabetes. If we were to put the word chronic in a useful sentence, it would be: “It was considered…” Type 2 diabetes is a chronic disease, and it is now possible to reach the stage of recovery from diabetes, which is known as reaching To have normal blood sugar levels for 3 consecutive months without taking any treatments or medications for diabetes. Who is a type 2 diabetic? According to the Mayo Clinic definition, a person is considered to have type 2 diabetes if: ● HBa1c blood sugar test was higher than 6.5% on two separate tests. ● Random blood sugar test at any time regardless of meal time was more than .200 ● Fasting blood sugar was more than 125 on two separate tests. According to the same source, the tests that the doctor seeks and that indicate controlled sugar in a diabetic patient are as follows: ● Testing of cumulative sugar c1HbA in the blood. 7%. ● Fasting blood sugar test is more than 180. ● Fasting blood sugar test from 80-140. A number of doctors and researchers sought to challenge these traditional numbers and aspired to reach the measurements of the normal numbers for a diabetic patient before It can be prevented by modifying the healthy lifestyle only and gradually reducing the use of medications and treatments. They conducted a number of studies. And research in this context. In a study published in the BMJ, researchers made the following changes to the patient's lifestyle: ● Low carb diet program ● Sports program ● Continuously modifying and reducing medications and treatments to suit the quantity, type, and timing of food, in addition to physical activity. ● Psychological, moral and awareness support program. Through a study conducted on 9,800 patients over 8 years, the following was concluded: ● 51% of patients recovered and returned to normal blood sugar levels before contracting the disease. ● Patients were able to lose an average of 9 kg of their weight. ● A decrease in cholesterol, triglyceride and blood pressure measurements in patients with the disease as part of the study. ● Reducing the huge financial burden of the disease due to the high cost of medications and treatment of complications resulting from diabetes. As the researchers concluded from these studies, there is a lot of room for better understanding and greater ability to deal with diabetes, which they described as a disease. "Rubber and elastic" instead of "chronic". They also warned that patients who have reached the stage of recovery from diabetes may be re-diagnosed with diabetes again if they do not follow up. Commitment to the new lifestyle. They also highlighted the importance of health education and psychological support in sustaining recovery outcomes. Researchers warned against diabetic patients doing this program without the direct supervision of their doctor, as they must follow a gradual reduction and adjustment program. The medication is not compatible with the diet program, and the patient’s failure to adhere to the doctor’s instructions may lead to a sharp drop or significant increase in blood sugar, and In both cases it can lead to serious complications. 5.6 Diabetes Recovery Program The medical team works through the 5.6 platform to enable patients to recover from diabetes by providing online medical consultations from From an integrated medical team consisting of diabetes and endocrinology specialists, nutritionists and certified diabetes educators to achieve recovery from Sugar and sustainability of these results, to learn more about the program and to subscribe to it, please click here.
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Low Carb Diet for Type 2 Diabetes
Low Carb Diet for Type 2 Diabetes We aim to reduce the complications that occur due to high blood sugar levels in people with type 2 diabetes, as their bodies convert both sugar and starchy carbohydrates that are eaten into large amounts of sugar. By following a low-carb diet, blood sugar levels can be controlled. These are the most important tips that help in this: Sugar You should completely avoid consuming refined sugar. Cakes and cookies You should completely avoid eating cakes and biscuits, as they are a mixture of sugar and starches and have no nutritional value, but rather make you feel even hungrier. Starches Reduce your intake of starchy carbohydrates, as they are digested into large amounts of sugar. So stay away from the “white stuff” such as bread, rice, pasta, potatoes, biscuits and cereals. Vegetables All green vegetables and salads are good so eat as much of them as you can. Turn the white stuff into green so you can have a big, good meal. For example, try replacing pasta or rice with vegetables like broccoli, zucchini, or green beans. You can add mayonnaise, sauces, or spices to them too for a good taste. You can also add mushrooms, tomatoes, and onions. Fruit Some tropical fruits such as bananas, oranges, grapes, mangoes, or pineapples contain a lot of sugar and can lead to carbohydrate cravings so it is best to reduce them, while berries, strawberries, apples, and pears can also be eaten. Healthy proteins Try to base your meals on chicken or red meat, and avoid eating processed meats such as sausages and salami. Eggs are also a healthy source of protein (three eggs a day maximum), and fish, especially oily fish such as salmon, mackerel and tuna. Full-fat yogurt is also a good breakfast with berries. healthy fats Fats should be consumed from healthy sources as they are necessary for the absorption of fat-soluble vitamins such as: vitamins A, D, E and K. Healthy sources of fat include olive oil and butter, while coconut oil is a healthy choice for French fries. Avoid margarine, corn oil, and vegetable oil, and stay away from “low-fat” foods, which often have added sugar or sweeteners to make them palatable. You can also eat full-fat mayonnaise and pesto. Cheese Eat cheese in moderation as it is a high-calorie mixture of fat and protein. Snacks Snacks should be avoided, but unsalted nuts such as almonds or walnuts are fine to stave off hunger. Strong dark chocolate is also allowed occasionally in small amounts. Eating plenty of green vegetables along with protein and healthy fats will keep you feeling full for a longer period of time. Local Studies have shown that sweeteners stimulate the mind to feel hungry, which makes losing weight more difficult, so it is preferable to drink tea, coffee or herbal tea without adding sweeteners. A low-carb diet contains less than 130 grams of carbohydrates per day. How low you need to be depends on many factors. Discuss this with your doctor or dietitian. Frequently Asked Questions About Cutting Carbs What can I eat for breakfast? Try plain, full-fat yogurt with nuts and berries, eggs, mushrooms and tomatoes, or an omelet with cheese. I have headaches and cramps, is this normal? For some people, the first few days of “cutting carbs” are difficult. It takes a while for the system to switch to burning fat, it’s a short period and don’t forget to make sure you drink enough water. Is it normal to feel dizzy when standing up too quickly? Oddly enough, many people find they need extra salt when on a low-carb diet. Interestingly, this is because insulin makes you retain salt, so cutting out sugar can release the salt you’ve been holding onto for some time. In turn, losing salt can improve your blood pressure. Some doctors find that their patients are able to reduce their blood pressure medications. For the same reason, some find muscle cramps and weakness a problem. Again, more salt is the cure, and sometimes magnesium supplements help, too. I am taking my prescribed medication, does that matter? Yes, this can be important. The most important medication is any medication you take to treat your diabetes. If you lower your blood sugar and also lower your carbs, you may have a problem! The newer SGLT2 inhibitors (such as Dapagliflozin or Empagliflozin) have special problems. You should consult your doctor before making major dietary changes. Although metformin is the most common diabetes medication, it works well with a low-carb approach. Is constipation likely to occur? With all the greens in this diet, constipation shouldn’t happen, just check your fluid intake first. Magnesium supplements can really help or you can grind flaxseeds with full fat yogurt and berries. What about dieting when traveling or at work? A box of almonds and a piece of 90% dark chocolate can be kept on hand while traveling, and at work you can have pre-cooked eggs with cheese and tomatoes or pre-cooked soup. What can I drink? You can drink water with a slice of lemon, or coffee without additives, and avoid latte as every 100 ml of milk is equivalent to about a teaspoon of sugar, and you can drink herbal tea. Can I have a snack? Eating a snack can slow down your weight loss as you will go back to burning sugar instead of burning fat. Snacks in general increase hunger, so you should stop eating cookies completely. Replace them with raw carrots and cheese or nuts and a few almonds. Low-Carb Diet for Prediabetes and Type 2 Diabetes A person with type 2 diabetes has a problem metabolizing glucose, which means that blood sugar levels after eating a sugary or carbohydrate-rich meal are high, which over time can damage small blood vessels in the eyes, kidneys, and other organs. So good diabetes control can make a big difference. It makes sense to cut down on foods that contain sugars, starches found in flour, potatoes, rice, breakfast cereals and other grains that give off large amounts of glucose after digestion and therefore give a high glycemic index and (GL). The most effective way for those with type 2 diabetes to avoid complications from high blood sugar is to avoid sugar itself or high glycemic index carbohydrates. Especially since we can live well on other foods such as green vegetables, protein such as eggs, meat and fish, as well as nuts and healthy fats such as olive oil or even butter. Any weight loss that comes with this diet can help people with diabetes avoid medications altogether and feel healthier. An important point for those considering a low-carb diet who are already taking diabetes medication is that you should discuss this with your doctor as your medication doses may need to be reduced or stopped altogether. Examples include insulin, gliclazide or newer SGLT2 inhibitors such as dapagliflozin and metformin. Is it possible to reverse type 2 diabetes? Yes, although I prefer the term diabetes remission because it reminds us that if we go back to overeating the condition will return. At Norwood, I keep careful records of the results our patients achieve by cutting back on sugar and starchy carbohydrates. Of our patients who choose a low-carb approach, 49% achieve medication-free remission, with an average weight loss of 9.5 kg. Are there other ways to improve diabetes control? Yes, any diet that helps you lose weight successfully is likely to be beneficial, For some people who are obese, bariatric surgery can also be successful. UK NICE guidelines on type 2 diabetes include eating low-glycemic index carbohydrate sources in the diet. Here's a chart to explain this, based on the glycemic load of portions of different foods. For example, 150 grams of boiled rice would be expected to affect blood glucose levels about the same as ten teaspoons of table sugar (3). How can eating these carbohydrate foods make you feel hungry? After carbohydrates are digested, glucose is absorbed into the bloodstream. The body knows that high blood sugar levels are toxic to it, so it responds by producing the hormone insulin from the pancreas. One of insulin's functions is to cause fat cells in your belly and liver to absorb excess blood glucose to produce fat, or triglycerides. The resulting drop in blood glucose can cause you to feel hungry or "crave carbohydrates," which can lead you to eat carbohydrate-containing foods again and possibly become fatter in the process. According to many experts on low-carb diets, including Gary Toups and the late Dr. Atkins, the lower insulin levels that result from reduced carbohydrate intake is the main reason low-carb diets work. Type 2 diabetes is a condition of carbohydrate intolerance. More than 33 well-researched scientific studies have shown that this approach works. By not eating carbohydrates and lowering insulin levels, fat is no longer stored in fat cells and is available to the body for use as an alternative source of energy. In this way, it becomes a "fat burner" which reduces the need to eat. It is possible for the body to adapt to burning fat (instead of sugar) as its primary fuel over several weeks, and many people who follow a low-carb diet notice that they lose belly fat first. A low-carb diet is a lifestyle choice, not a diet for a few weeks, because going back to eating carbs of course stimulates insulin levels and obesity again, which worsens diabetes. Will eating a diet high in healthy fats raise your cholesterol? Surprisingly, studies on low-carb diets often show the opposite, because much of the fat in the blood is made from carbohydrates by the liver and does not come from eating foods containing healthy fats. Eating healthy fats also increases good HDL cholesterol. What about blood pressure? Studies have shown that reducing carbohydrates in the diet can significantly improve blood pressure (5, 6), in part because a low-carb diet and low insulin cause more salt to be lost in the urine. Finally, remember that there is no one right diet, find out what works best for you. This information is only part of how anyone can decide which diet or lifestyle is best for them. If you are taking prescription medications or have a serious medical condition, we strongly recommend that you consult your doctor before making changes. Lifestyle improvements and weight loss may also significantly improve blood pressure or diabetes control, requiring a reduction in medications.
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How does insulin prevent fat burning?
How does insulin prevent fat burning? The key to recovering from diabetes is to lower your blood insulin levels. Insulin prevents your body from burning stored fat for energy. Since carbohydrates cause your blood insulin to rise compared to other nutrients, a low-carb diet lowers your insulin and stimulates fat burning. Learn more about the role of insulin in preventing fat burning and how that affects type 2 diabetes. The role of insulin in the body The pancreas secretes insulin after eating to control blood sugar levels. Eating foods rich in carbohydrates leads to a significant increase in insulin levels, as these foods are converted into large amounts of glucose inside the body. Insulin moves glucose from the blood into muscle and fat cells, to control blood sugar levels, but this leads to the glucose that was consumed being stored in the cells as fat instead of being used as a source of energy, which causes the person to feel hungry again and prompts him to eat again. Insulin is responsible for storing nutrients and preventing their use as energy sources. It is an anabolic hormone, as it stores nutrients by converting amino acids into protein, and converting carbohydrates into glycogen or fats that are stored inside the body's adipose tissues, which leads to weight gain. At the same time, insulin prevents the burning of fats in the body when the body needs energy. It prevents the breakdown of protein, fats, and carbohydrates stored in the body. Instead, it stimulates the feeling of hunger to obtain sources of glucose by eating food as a quick source of energy. The role of insulin in fat storage When insulin levels rise, it stops burning fat for fuel and stimulates the storage of incoming food as fat. For this reason, as long as the diet is rich in carbohydrates, the body will not have the opportunity to burn stored fat, making weight loss difficult. Therefore, limiting carbohydrate intake through a low-carb diet stimulates increased fat burning and reduced fat storage. Carbohydrate-rich foods are responsible for fluctuating glucose levels, and thus fluctuating insulin levels, which stimulates cravings for a quick boost of energy by eating sugary and starchy foods, which are quickly converted into glucose in the body, which insulin stores as fat. How does insulin affect fat burning? Both the process of fat synthesis and storage within the body, and the process of burning fat in the body are sensitive to changes in the level of insulin in the blood, and one of the most important factors that lead to severe fluctuations in insulin levels is eating foods rich in carbohydrates, as a slight decrease in insulin leads to an immediate increase in fat burning, while an increase in insulin activates the enzymes that convert glucose into fat. Since low-carb diets significantly reduce insulin levels, they allow the body to use body fat as an energy source. These diets stimulate the burning of stored fat for energy. This also contributes to improving cholesterol and other fat levels in the body, which reduces the risk of heart disease. Stimulate fat burning during exercise Controlling carbohydrate intake controls insulin levels, allowing the body to use fat for energy, even during exercise, where fat provides the energy needed to perform physical activity. With a low-carb diet, the body uses both the healthy fats that are consumed as well as stored body fat for energy. What about diabetics? A low-carb diet is beneficial for diabetics as it contributes to: Maintaining blood sugar levels within the normal range. Reduce hunger between meals. Increase the burning of stored fat. Reduce insulin resistance. achieve weight loss Maintaining blood sugar There are three nutrients that provide energy: Carbohydrates. Protein. Fats. Of these nutrients, carbohydrates have the greatest effect on raising blood glucose levels, followed by protein, which has a small to moderate effect on blood sugar, and then fat, which has the least effect of the three nutrients. Carbohydrates contribute significantly to raising blood sugar, and protein and fats can also raise it, but to a much lesser extent than carbohydrates. Therefore, the appropriate healthy diet for diabetics is a diet low in carbohydrates, includes a moderate amount of protein, and is rich in healthy fats. reduce hunger Following a healthy low-carb diet helps reduce feelings of hunger. High-carb diets cause extreme fluctuations in blood sugar levels, and high and low blood sugar levels lead to feelings of hunger. Therefore, it is best to stick to a diet that leads to more stable blood sugar levels. The benefit of following a low-carb diet in reducing the feeling of hunger between meals is that it contains vegetables that provide the nutrients and vitamins that the body needs, and it also contains healthy fats that are a good source of energy as they gradually supply the body with the energy it needs. reduce insulin resistance Carbohydrates raise blood sugar levels, which stimulates increased insulin secretion. Carbohydrates require more insulin, and very high levels of insulin in the body lead to insulin resistance, which then leads to prediabetes, followed by type 2 diabetes. Prediabetes and type 2 diabetes can be reversed by reducing insulin resistance. This can be achieved by reducing carbohydrates which reduces the amount of insulin in the body and this works to reduce insulin resistance. High insulin levels are the reason behind weight gain in many people with type 2 diabetes, as the main role of insulin is to store fat in the body. achieve weight loss The main key to losing weight is to achieve lower insulin levels and follow a low-carb diet, as a high-carb diet leads to high blood sugar, high insulin and thus fat storage and weight gain. The diet allows you to maintain a normal eating schedule while keeping insulin levels low and thus fat storage low, it is important to maintain physical activity as well because this will further help in lowering sugar levels and burning fat in the body.
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The importance of exercise for diabetics
The importance of exercise for diabetics There are many potential health benefits of exercise for diabetics, in addition to reducing the risk of diabetes complications. Therefore, exercise, along with a healthy diet, is the basis for managing type 2 diabetes and has led to many individuals reducing the need for medication. Learn in this article about the best exercise for diabetics and the potential health benefits. Sports for diabetics Exercising for diabetics is associated with many benefits, as it helps in: Reduce insulin resistance and improve insulin action. Regulate blood sugar levels and reduce hunger. Reduce stress, tension and anxiety. Reducing the need for medication in some cases. Exercising helps diabetics prevent or delay the complications of diabetes, as it reduces the risk of heart and blood vessel diseases. It also helps burn excess body fat and control blood glucose levels. Benefits of exercise for diabetics Exercise for diabetics is part of the treatment plan, as diabetes management, in addition to drug therapy, depends on changing the lifestyle, which is represented by following a healthy diet low in carbohydrates and exercising regularly, knowing that changing the lifestyle has led many patients to reduce the dose of the medication used or completely dispense with the medication. It is important to monitor blood sugar levels before, during and after exercise for a diabetic patient, in order to monitor the body’s response to exercise. The benefits of exercise for diabetics include: Improving hemoglobin A1c (HbA1c) test ratio in patients with type 2 diabetes. Helping the body use insulin better by increasing insulin sensitivity. Improves blood cholesterol levels, which helps reduce the risk of heart disease. Controlling blood pressure helps reduce the risk of diabetes complications. Lose weight and maintain a healthy weight. Providing the body with energy and activity. Regulating sleep and getting rid of insomnia. Maintaining body fitness and flexibility. Improve blood circulation in the body. Best sport for diabetics Diabetics are advised to do aerobic exercises, such as: Walking. Jogging Tennis. Skiing. Rowing. Jump rope. Swimming. Dance. Riding a bike. basketball. Other types of sports are less beneficial for diabetics, such as: horse riding, golf, football, volleyball, and bowling. The best sport for diabetics is: Walking Walking daily helps maintain the body's fitness and flexibility and stay active, as walking daily enhances weight control and protects against complications of diabetes on the heart and blood vessels. Cycling Cycling helps reduce blood sugar levels and reduce symptoms associated with type 2 diabetes. Resistance exercises Studies have shown that resistance training helps diabetics: Increase muscle mass. Improve insulin resistance. If you are a beginner, you should start with light weights and body bands. high intensity exercise High-intensity interval training is the practice of doing a set of exercises in the shortest possible time by multiplying the effort by doing a 20-minute exercise session. This helps improve metabolism and insulin sensitivity with type 2 diabetes. Exercise tips for diabetics A diabetic patient should start exercising slowly and then gradually increase the number of times. Exercise should be done for at least half an hour 5 days a week or as directed by a doctor. It is possible to divide the exercise period into several parts. For example, a diabetic patient can divide the half hour into three sessions, each lasting 10 minutes. In order to maintain the safety of a diabetic patient while exercising, the following advice should be followed: Check your blood sugar level before exercising to avoid low blood sugar. Exercise under the supervision of a doctor in advanced cases of the disease, such as: If blood sugar is above 250 mg/dL and ketones are present, the patient should postpone exercise until blood sugar is below 250 mg/dL. If your blood sugar is below 100 mg/dL, it is important to eat a light meal before starting your workout. Check your feet for sores or blisters before and after any physical activity. It is preferable to exercise 30 minutes to one hour after eating. Drink water before, during and after physical activity. Allocate 5-10 minutes before and after exercise to warm up and cool down. Check your blood sugar level after exercise, as exercise can lower blood sugar for a whole day in some people. Carry an identification card showing that the patient has diabetes. Some tips also help in adhering to exercise for diabetic patients, such as: Exercising with someone else can help boost your motivation and commitment to exercise. Practice your favorite sport. This helps avoid boredom and withdrawal from exercise. Setting a specific schedule for exercise times helps program your subconscious mind to exercise. Setting small, achievable goals, such as walking a specific number of steps or riding a bike for a specific purpose, helps motivate you to continue. Recovery advice from the 5.6 team Exercising for diabetics has many health benefits, as it helps control blood sugar levels, reduces insulin resistance, helps in losing excess weight, and maintaining an ideal weight. In addition, it helps in controlling blood pressure and cholesterol levels, which helps in preventing complications associated with diabetes in the long term.
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Everything you need to know about the keto diet for diabetics
Everything you need to know about the keto diet for diabetics Type 2 diabetes diets focus on weight loss, while the keto diet is high in fat. How can diabetics follow this diet and achieve weight loss and blood sugar control? Learn in this article how the keto diet affects For diabetics on diabetes and blood sugar, the benefits of this system and its possible side effects With the keto diet, the body converts fat instead of sugar into energy. The keto diet for diabetics helps improve blood glucose (sugar) levels, reduce insulin resistance, and reduce the need to take medication, but it may be associated with some risks, so a nutritionist should be consulted to ensure that this system is implemented in the correct way and to avoid side effects. How does the keto diet work for diabetics? Many people with type 2 diabetes are overweight, so a high-fat diet may seem counterproductive. It's important to know how the keto diet works for diabetics and how it affects blood sugar, insulin resistance, and weight loss. The goal of the keto diet is to get your body to use fat for energy instead of carbohydrates or glucose. However, the keto diet doesn't mean you have to eat saturated fats. Heart-healthy fats are key to maintaining overall health. Here's a list of some healthy foods that contain healthy fats and are commonly eaten on the keto diet: Olives and olive oil Eggs Fish like salmon Avocado fruit cheese Nuts and nut butters Seeds How does the keto diet affect blood sugar for diabetics? It is recommended to reduce carbohydrate intake for people with type 2 diabetes because carbohydrates are converted into sugar, and the keto diet is able to lower blood sugar levels by limiting the number of carbohydrates. Keto diet for diabetics and ketosis When it comes to keto and diabetes, there’s some vocabulary that can be confusing (especially when it all starts with “keto”). Let’s take a look at what these terms mean: Glucose: It is a sugar that the body obtains by eating carbohydrates. Its high levels in the blood lead to insulin resistance. Ketones: These are the fats that the body burns when carbohydrate energy runs out. Ketosis: This is a state that the body enters when following the keto diet. This means that the amount of glucose in the body has run out due to reducing the amount of carbohydrates consumed, so the body burns ketones or fats to generate energy, which helps in losing weight. Ketoacidosis: This is a serious condition that occurs when things get worse and too many ketones build up, making the blood acidic. This is more common in people with type 1 diabetes and occurs when blood sugar levels are too high and insulin levels are not enough. It can also occur in people with type 2 diabetes. Symptoms of ketoacidosis include: Extreme thirst. Frequent urination. Weakness and fatigue. Confusion. Since the keto diet for diabetics affects blood sugar levels by reducing carbohydrate intake, attention must be paid to blood glucose levels to avoid them falling below the normal level. Symptoms of hypoglycemia can include the following: Tachycardia. Weakness. Skin moisture. Sweating. Dizziness. Blurred vision. Confusion. Sleep disturbances or nightmares. Headache. Keto Diet Research for Diabetics Scientific research has confirmed the effectiveness of the keto diet in managing type 2 diabetes by lowering blood sugar and promoting weight loss. However, researchers warn about the effectiveness and long-term risks of keto, and also that the keto diet can be difficult to stick to. Is the keto diet safe for diabetics? Diabetes is a lifelong condition, so diabetes management should be part of a lifestyle. The keto diet can be followed safely and effectively for people with diabetes by weighing the pros and cons and talking to a doctor. Advantages of Keto Diet for Diabetics The keto diet for diabetics has been shown to be effective in managing blood sugar. The keto diet has been proven to be effective for diabetics in losing weight, and the keto diet is the best option to reach your target weight if you have insulin resistance or a BMI greater than 30. Keto diet for diabetics reduces dependence on diabetes medications and insulin after good coordination with the doctor. Disadvantages of Keto Diet for Diabetics The keto diet for diabetics increases the risk of hypoglycemia, especially if the dose of medication or insulin is not balanced with the diet. Diabetics should consult a doctor to reduce the dose of medication when following the keto diet, and they may be able to completely dispense with medication. It is difficult for some people to adhere to the keto diet for diabetics in the long term, as it is a restrictive diet. Therefore, meals must be varied in order to obtain the gym’s various nutritional requirements and to avoid repetition, which may lead to boredom and lack of commitment. Some people who follow the keto diet may suffer from a deficiency of some vitamins and minerals, in which case nutritional supplements should be taken to compensate for the deficiency. Keto diet for diabetics may lead to constipation, because keto eating patterns are often low in fiber, so you should eat foods that are high in fiber and at the same time low in carbohydrates, and you can also take fiber supplements. Recovery advice from the 6.5 team The keto diet for diabetics is a good option for losing excess weight, controlling blood sugar levels, and reducing insulin resistance. You should talk to your doctor to adjust your medication dosage to prevent your blood sugar from dropping below the normal range. You should also sometimes take nutritional supplements or fiber supplements when needed. the reviewer https://www.healthline.com/health/type-2-diabetes-ketogenic-diet#effects https://health.clevelandclinic.org/is-the-ketogenic-diet-safe-for-people-with-diabetes https://www.medicalnewstoday.com/articles/317431
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Intermittent fasting for type 2 diabetes
Intermittent fasting has many health benefits for the body. In addition to helping you lose excess weight quickly, it also helps improve insulin resistance, control blood sugar, recover from type 2 diabetes, and prevent many chronic diseases. However, to get these wonderful benefits of intermittent fasting, you must know the correct way to do it. Learn about intermittent fasting, its benefits, and how to do it in this article. Intermittent fasting The foods we consume daily greatly affect our physical, mental and emotional health, and the amount of time we spend eating them also affects our health. Intermittent fasting can improve physical and mental health by determining which foods we should eat and when we should eat them. This is useful in recovering from type 2 diabetes, getting rid of excess weight, reducing the risk of many chronic diseases such as cholesterol and heart disease, and also improving psychological and mental health. What is intermittent fasting? 16:8 intermittent fasting is a type of intermittent fasting that causes changes in the body's metabolism and metabolic processes, helping the body burn fat stores, increase insulin sensitivity, lower blood pressure, and promote cell regeneration. The 16:8 intermittent fasting diet involves 16 hours of fasting, and during the 8-hour non-fasting period, the person should not eat continuously as this leads to an increase in insulin in the blood, in addition to eating foods low in carbohydrates and rich in fiber, fats, and protein. The basic principle of intermittent fasting involves fasting for 16 consecutive hours and then eating a healthy meal, followed by another eight-hour fasting period and then eating another meal, as the human body should not be in a constant state of nutrition. Benefits of intermittent fasting There are many health benefits associated with intermittent fasting, the most important of which are: Intermittent fasting for weight loss The eating pattern during intermittent fasting causes profound metabolic changes that stimulate the liver to convert stored body fat into energy. When the body breaks down fat, large amounts of ketones are released, which are a byproduct of fat burning and a highly efficient energy source for cells, tissues and organs, supporting weight loss and helping to maintain a healthy weight. Maintaining blood sugar levels Intermittent fasting helps maintain blood sugar levels within normal limits, which in turn regulates blood insulin levels and prevents insulin resistance. It also helps improve insulin resistance in type 2 diabetes patients, improve metabolic imbalance, control blood pressure, and get rid of excess abdominal fat. Prevention of chronic diseases Intermittent fasting activates autophagy, a cellular process that helps break down cells and recycle damaged or dysfunctional cellular components. Increased autophagy is associated with a lower risk of chronic diseases and medical conditions in general because it helps the body heal and regenerate faster. Intermittent fasting benefits brain health Intermittent fasting helps improve cognitive function and memory. Intermittent fasting method The basic principle of intermittent fasting is to avoid foods and drinks that contain carbohydrates during the fasting period, which forces your metabolism to tap into stored body fat for energy. If you are considering intermittent fasting for weight loss, you may have a strong motivation to practice long periods of fasting to achieve maximum weight loss. However, fasting for too long at the beginning is the most common mistake when starting intermittent fasting. Your metabolism needs time to adjust to intermittent fasting. Slowly adapting to an intermittent fasting schedule allows your body to get used to the metabolic and hormonal changes and allows you to adjust your lifestyle to fit intermittent fasting. It is recommended to start with intermittent fasting for 14 hours followed by a ten-hour eating period, paying attention to not eating foods and drinks rich in carbohydrates and not continuing to eat throughout this period. Then, the intermittent fasting periods are gradually extended according to the body’s ability to adapt. While some individuals can achieve a 16:8 intermittent fasting pattern within a week or two, others may take a month to reach this goal. As you extend your intermittent fasting periods, you can skip breakfast and cut your meals from three to two. This is the point at which most people see significant changes in their health, actual weight loss, and improved energy levels. In order to follow the intermittent fasting regimen, you must break the habit of snacking. Eating snacks, even if they are healthy, low-carb foods, during the fasting period can break the fast and prevent the metabolic benefits of intermittent fasting. While it may seem difficult to stay away from snacks during the early stages of intermittent fasting, your hunger and cravings will diminish as your body adapts to burning stored body fat and using it as a source of energy. Drinking lemon water is an excellent way to support kidney function and prevent kidney stones during intermittent fasting. Lemon is a rich source of acetic acid, a natural acid that prevents oxalates from forming calcium oxalate crystals, which are the main cause of kidney stones. Ginger and cinnamon can also be added to tea or coffee to add extra flavor without breaking your fast. Additionally, it is essential to provide your body with salts and electrolytes by adding an electrolyte powder (sugar-free) to your water during intermittent fasting, as an imbalance of electrolytes and salts in the body can lead to symptoms such as: Drought. Dizziness. Muscle cramps. Headache. Therefore, water fasting is not recommended as it can increase the risk of electrolyte imbalance. Recovery advice from the 5.6 team Intermittent fasting can be adhered to and many of the health benefits associated with it can be obtained by knowing the correct way to do it. It is useful to start gradually by giving the body enough time to adapt to this new diet, and by continuing, you can obtain the desired results for weight loss and obtain many other health benefits such as controlling blood sugar and blood pressure, improving insulin resistance, recovering from type 2 diabetes, and preventing many chronic diseases. the reviewer https://lewishowes.com/podcast/the-science-of-intermittent-fasting-foods-to-live-longer-with-jason-fung/ https://www.simplysnackin.com/blog/ted-naiman-pe-diet-book https://www.drberg.com/blog/the-most-important-intermittent-fasting-basics-for-beginners-must-watch-dr-berg
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