What's the best diet for diabetes?
I have tried every diet on the market. The website helps individuals on the plan stay motivated. I think the calorie restriction is the hardest part about Nutrisystem, and why now I typically only do the diet for a month or two and then really focus on just eating right and getting enough exercise after that. Here is the website link: I thought for sure when I started the plan that I would probably have at least one thing to complain about it; however, I was wrong.
A Never Ending Cycle
Unfortunately, when participants have not learned the principles of healthy eating and portion control, they often resume prior eating patterns. Non-meal Replacements Some programs do not require meal replacement as part of their program. Their main goal is to teach you about healthy eating patterns, behavior modification and incorporating physical activity.
While it is helpful long-term, behavior change does not happen overnight and can be a challenging adjustment at first. Overall, a safe and effective commercial program will offer educational materials that have been reviewed by a licensed healthcare professional.
These materials will include information on healthy eating plans, exercise and behavior therapy. Nutrisystem features portion-controlled foods and structured meal plans that are both high in protein and low in glycemic index GI. Low-GI means means that the foods do not cause your blood sugar to rise sharply. For people with diabetes, a low-GI diet can help keep blood glucose in control. Nutrisystem plans, tailored for men and women, encourage you to consume three meals and two or three snacks per day.
The plans offer about different pre-packaged to choose from. Foods are home-delivered, typically in shipments every four weeks, after you place an order online or over-the-phone.
You have to purchase additional fruits, vegetables and dairy products on your own. These are grouped into three categories: Smartcarbs nutrient-rich, high-fiber carbohydrates , PowerFuels lean proteins and healthy fats and vegetables non-starchy ones which can be eaten freely. A meal planner explains how and when to add these foods into your diet.
The program has an active online community, including discussion boards and dietitian-led chats. Counseling, for those who want it, is available and included with most Nutrisystem programs.
With the recommended fruits, vegetables and dairy products, this diet plan can be considered well-balanced. Research on Nutrisystem customers showed an average weight-loss of 18 pounds at three months and 27 pounds at six months. Some research finds a small weight-loss advantage for low-GI diets over high-GI ones, but other studies find no difference.
So, this should be a healthy way to lose weight. Another concern is that participants using pre-packaged meals do not necessarily learn good nutrition, which makes maintaining weight-loss difficult once they return to buying food on their own.
Counselors are also available throughout the program and during transition and maintenance to educate about good eating habits. The final concern is the cost of the food. This does not include the additional fruits, vegetables and other foods that you must purchase on your own. Although Nutrisystem claims that the full cost of eating while on the program is about 15 to 40 percent less than what the average American spends on food, some consumers would rather buy food week-to-week. Some employers and health plans subsidize or reimburse program costs.
The program is developed by registered dietitians in consultation with an expert Science Advisory Board.
The program is delivered by trained personal consultants in weekly motivational one-on-one consultations, in center, over the phone or via Skype. Consultants partner with members to identify personal motivators, set weekly menu and activity plans, monitor progress, overcome obstacles and positively reinforce success. A typical menu day on Jenny Craig consists of three meals and three snacks per day, which, in combination with the added grocery items, adds up to an individualized menu calorie level that is based on your gender, age, height, weight and level of physical activity.
The standard menu caloric distribution is percent carbohydrate, percent fat and percent protein. For the Jenny Craig for type 2 diabetes menu, the caloric distribution is 45 percent carbohydrate, 30 percent fat and 25 percent protein. For the first half of your program, you primarily follow menus that include Jenny Craig foods for seven days a week. For special events or other times when you need an alternate option, your consultants will offer guidance for meals on your own.
When you have lost half of your total weight-loss goal, you make the transition to five to six days of menus that include Jenny Craig foods and one to two days of your own foods. Throughout your program, you work with your consultant to utilize behavioral strategies to address challenges like emotional, social and unconscious eating and dining out, as well as to build an enjoyable, active lifestyle.
Jenny Craig is a well-balanced, scientifically proven program on which you can expect to lose pounds per week on average. A clinical trial of people with type 2 diabetes demonstrated a 9 percent weight-loss at one year with greater improvements in diabetes control and heart risk factors as compared to usual care.
For both programs, Jenny Craig participants achieved three times greater weight-loss when compared to usual care. The daily menu is a model for learning nutritional balance, variety and moderation in food choices. Counselors are not dietitians. However, they have been trained to deliver an evidence-based program that is developed by registered dietitians and recommended by the Obesity Guidelines.
SLIM-FAST Available in supermarkets, grocery stores and pharmacies Slim-Fast has been around for more than 25 years and offers relatively quick weight-loss by substituting a calorie-controlled, sweet-tasting fortified meal replacement shake or bar for some of your regular meals.
The program offers online support that includes weight, diet and exercise charting, chat rooms with online buddies, chat sessions with registered dietitians, a weekly newsletter, exercise programs and meal planning. The diet plan is centered around two Slim-Fast meal replacements. A snack of calories is also offered during the day. Fruits and vegetables about servings are encouraged in addition to the meals and snack.
Overall, if followed correctly, the plan does encourage additional fruits and vegetables and it stays at or above 1, calories a day, leading to a more balanced consumption than traditional liquid diets. Meal replacement diets such as Slim-Fast are appealing because of their simplicity and convenience. If you plan to use Slim-Fast, you should consider doing so under the supervision of a healthcare professional who can help teach you how to transition yourself from the the shakes and who can monitor for potential complications of a fast weight-loss.
The biggest drawback is that dieters may not receive comprehensive information about nutrition, which means that as they transition back to regular foods, which they are likely to do eventually, weight gain may be inevitable. Being overweight or obese is the biggest risk factor for type 2 diabetes. However, your risk is higher if you tend to carry your weight around your abdomen as opposed to your hips and thighs.
A lot of belly fat surrounds the abdominal organs and liver and is closely linked to insulin resistance. You are at an increased risk of developing diabetes if you are:.
Calories obtained from fructose found in sugary beverages such as soda, energy and sports drinks, coffee drinks, and processed foods like doughnuts, muffins, cereal, candy and granola bars are more likely to add weight around your abdomen. Cutting back on sugary foods can mean a slimmer waistline as well as a lower risk of diabetes. The first step to making smarter choices is to separate the myths from the facts about eating to prevent or control diabetes. You can enjoy your favorite treats as long as you plan properly and limit hidden sugars.
The type of carbohydrates you eat as well as serving size is key. Expensive diabetic foods generally offer no special benefit. Studies have shown that eating too much protein, especially animal protein, may actually cause insulin resistance, a key factor in diabetes. A healthy diet includes protein, carbohydrates, and fats. Our bodies need all three to function properly.
The key is a balanced diet. As with any healthy eating program, a diabetic diet is more about your overall dietary pattern rather than obsessing over specific foods. Aim to eat more natural, unprocessed food and less packaged and convenience foods. Carbohydrates have a big impact on your blood sugar levels—more so than fats and proteins—so you need to be smart about what types of carbs you eat. Limit refined carbohydrates like white bread, pasta, and rice, as well as soda, candy, packaged meals, and snack foods.
Focus on high-fiber complex carbohydrates—also known as slow-release carbs. They are digested more slowly, thus preventing your body from producing too much insulin.
High glycemic index GI foods spike your blood sugar rapidly, while low GI foods have the least effect on blood sugar. While the GI has long been promoted as a tool to help manage blood sugar, there are some notable drawbacks. If you have diabetes, you can still enjoy a small serving of your favorite dessert now and then. The key is moderation. Reduce your cravings for sweets by slowly reduce the sugar in your diet a little at a time to give your taste buds time to adjust.
Hold the bread or rice or pasta if you want dessert. Eating sweets at a meal adds extra carbohydrates so cut back on the other carb-heavy foods at the same meal. Add some healthy fat to your dessert. Think healthy fats, such as peanut butter, ricotta cheese, yogurt, or nuts. Eat sweets with a meal, rather than as a stand-alone snack. When eaten on their own, sweets cause your blood sugar to spike. When you eat dessert, truly savor each bite. How many times have you mindlessly eaten your way through a bag of cookies or a huge piece of cake?
Can you really say that you enjoyed each bite? Make your indulgence count by eating slowly and paying attention to the flavors and textures.
Reduce soft drinks, soda and juice. For each 12 oz. Try sparkling water with a twist of lemon or lime instead. Cut down on creamers and sweeteners you add to tea and coffee. Buy unsweetened iced tea, plain yogurt, or unflavored oatmeal, for example, and add sweetener or fruit yourself. Check labels and opt for low sugar products and use fresh or frozen ingredients instead of canned goods.
Poor sleep has a direct connection between stress on the body - which leads to the inability to regulate metabolism - and weight.
Recent research has shown that lack of sleep promotes a decrease in leptin while increasing Grehlin , and at the same time lowering our metabolism and decreasing lean body mass.
In addition to increasing our appetite, when we are fatigued during the day we tend to crave simple carbohydrate foods and rely on sugar and caffeine for energy. These foods tend to be high calorie and encourage imbalanced blood sugar and insulin response, creating another vicious cycle of carbohydrate cravings and blood sugar fluctuations. Obesity can contribute to your sleep apnea in other ways as well. During sleep, the excess soft tissue can cause blocked or collapsed airways as the throat and tongue muscles become relaxed.
Stress from not getting enough sleep lowers your energy levels, making you less likely to exercise and maintaining a healthy eating routine. Night after night of sleep deprivation leaves many sufferers too tired to improve their physical health — including following a much-needed diet to shed pounds. Well, there is hope! In the sections below we outline the best diets for sleep apnea, taking into consideration the restless nights and daytime fatigue that many sleep apnea sufferers struggle with.
As well, we provide some tips on how to pick the right diet for YOU. These changes include weight loss, exercise, and drinking alcohol only in moderation.
Because many people suffering from sleep apnea are overweight or obese, being able to lose your excess body fat becomes an important part of your personal treatment.
There are numerous benefits when it comes to weight loss. Losing weight and ridding yourself of sleep apnea can have many other short term and long term benefits as well, such as the following:. Before we get into the specific types of diets, here are some basic weight loss tips for when you begin your diet for sleep apnea:. By now you have a good understanding of how being overweight and having sleep apnea is like a hamster on a treadmill: There are calories in one pound of body weight.
Losing one pound of body weight is a twofold process: Step 2 is to increase the number of calories that your body burns off. The recommended minimum caloric intake for adults on a low-calorie diet is calories for women and calories for men. A low-calorie diet can be great for people that have obstructive sleep apnea due to being overweight or obese. Diets low in calories often result in quick weight loss which can have a drastic effect on your breathing at night. Very low-calorie diets in conjunction with daily vitamins and minerals have been proven to improve OSA once the subject has lost a significant amount of weight, according to one study.
A low-fat diet that includes some exercise can be very effective for losing those first few pounds. After a few weeks on a low-calorie diet, your body interprets the reduced calories as a sign of starvation and it will automatically attempt to maintain its muscles, fat, and tissues by slowing down your metabolism.
However, even los ing a few pounds can reduce the symptoms of sleep apnea. Check out some of the products below to see which will motivate you to meet your short and long term goals. Weight Watchers has been around for what seems like forever and for good reason. Many men and women who follow this weight loss plan have had positive results. Weight Watchers uses scientifically based techniques so you can lose weight at your own pace.
Let your group know your goals and when you accomplish them like losing the initial weight if will take to beat your sleep apnea. Keep track of the food you eat with a point-based system.
You can opt for eating your own meals or choosing one from their various meal plans. Many restaurants, online blogs, and even recipe books are now adding Weight Watchers points to their nutritional information.
Their meals may taste good, but be aware that most are somewhat high in sodium. The Skinnytaste Cookbook was created by long-term food blogger and nutrition enthusiast, Gina Homolka. Each recipe is backed by facts and nutritional information as well. The layout of the book has a nice design with loads of beautiful photos to entice you. Because this book has so many unique recipes, you might find some of the techniques used on the complicated side, especially for a weekday dinner.
This app allows you to set goals and track the food you eat and exercise you do. The large database of healthy recipes alone is worth downloading this app.
However, there are also loads of diet tips, and discussion boards to keep you focused throughout your weight loss. Although the scanner is not as good as some other apps, Fooducate makes up for it with the high-quality nutritional info it provides.
If you plan to accurately calculate your calories, you need to know exactly what 4 ounces of tuna looks like. A digital scale can keep you from over-eating making it a great investment for those who want to lose weight quickly with portion control. This particular scale is capable of measuring in ounces, pounds, grams, and kg.
This scale from Eat Smart is great for accuracy, however, nothing directly hot should be weighed on this scale. The aim of a low carb diet is to lose fat by limiting your carbohydrates to 20 percent of your total daily calories. Initially, foods such as pasta, bread, and potatoes are not allowed on this diet.
By restricting those foods body burns stored fat for energy, instead of turning it into sugar and that is what overweight OSA people want. Once you have successfully adjusted to the low carb diet, foods that were restricted are added back in limited quantities. This diet allows you to have certain fruits, meats, fats, and non-starchy vegetables without any limits.
Research from many medical centers and nutritional organizations show that a low carb diet can be effective for weight loss as well as for treating or preventing a variety of common health problems.
In one cross-sectional study 42 obese subjects were tested to determine the correlation between obstructive sleep apnea and a high-carb diet. Sleep duration and quality were tested against dietary choices. It was determined that the intake of a high carbohydrate diet was significantly associated with levels of AHI.
Apnea Hypopnea Index which are used to determine the severity of sleep apnea. In the same study, it was found that high protein diets had no effect on the AHI. Because low-carb diets often are high in proteins, these diets tend to be great for those suffering from sleep apnea.
The company boasts helping over 11 million people reach their goals so far. This diet trumps its competitors who claim all carbs need to be cut from your diet to lose weight. The South Beach diet takes a different approach. This 3-phase online diet plan is fairly affordable unless you decide to have the fully prepared meals delivered directly to your door that is. Even then, you can customize packages to meet your budget. Designed by a world-renowned cardiologist you know this is one plan that not only helps with weight loss but is heart healthy as well.
This is especially helpful for those with high blood pressure due to sleep apnea. In fact, this diet requires two snacks a day. However, the South Beach diet tends to be low in potassium and high in protein which can be a problem for those with kidney issues.
This low-carb cookbook is perfect for those that want to learn new techniques using ingredients they already have in their home. Meals range from appetizers to desserts. The KetoDiet App is great for helping those who wish to stick to a plan. The app provides access to hundreds of recipes, has an intuitive shopping basket, and allows you to track the progress of your diet. You can opt for the basic app, or get all the extras like goal-setting and creating custom low carb meals in your own kitchen, with the advanced option.
Low-carb diets will often be heavy on protein. Weight loss and satiety i. Use this state of the art meat thermometer to ensure your proteins are cooked just the way you enjoy them. You can use this digital thermometer anywhere from oven to the stovetop, to grill or smoker. The timer mode is even programmable to meet the safety standards of the USDA. In a remarkable research study was done by Kari Johansson, from the Karolinska Institute in Sweden, on diet plans for sleep apnea patients.
A low energy diet was the method used in the study and it was based on the Cambridge weight plan. This diet limited the daily caloric intake to between — calories.
The low energy menu used for the study contained a range of flavorful meal replacements such as soups, shakes, protein bars and oatmeal. The initial study lasted nine weeks and the subjects then followed a one-year program for weight maintenance that included monthly professional counseling sessions.
Of the 63 initial male participants, 44 successfully completed the entire program. All of those who finished the nine-week course had lost weight and reduced their sleep apnea episodes. Even though some participants had regained some weight during the following year, they still maintained their reduced sleep apnea disorders. The results were very encouraging, as 48 percent of the men no longer required CPAP therapy and 10 percent of the subjects were completely cured of their sleep apnea.
The improvements were most beneficial for those with severe OSA and those who lost the most weight improved more than others. Rapid weight loss associated with diet plans like the low energy diet can give you the motivation you need to keep weight off.
Even losing a few pounds can significantly reduce symptoms of OSA. The Volumetrics diet allows you to feel fuller on less calories. Some of the information given in this book might be simple, but Ph. Barbara Rolls has shown smart ways to incorporate weight loss strategies into your daily life. This combination diet plan and cookbook walks you through each step of your diet. The bigger meals allow you to feel full and satisfied without the excess caloric intake.
Truly following this books diet plan can take some time. However, if you seriously want to lose some weight this book will teach you how to do so and keep it off long-term. Michael Mathews has compiled an amazing list of recipes that are easy to create with The Shredded Chef.
Most of the straightforward recipes in this book contain ingredients you probably already have in your own kitchen. This cookbook is also filled with nutritional information including macros counts. My Fitness Pal is a calorie counter app that allows you to keep a personal food journal. MFP has a huge food database that is continuously growing daily.
After a few days, you get used to logging in your meals as you consume them. Save your favorite recipes for easy access or browse through the blog posts to find new things to make all the time to help change your eating habits. Portion control and low energy diets go hand in hand. Instead, try something like this Bento Lunch Box from Util to keep portion sizes under control. You can use these boxes to gain a better perspective of accurate sizes when eating at home as well. One false myth about fat is that eating fat will automatically make you fat.
This is because of the high-calorie count in fat. Diets that are low in fat are often preferred by doctors, especially when it comes to diets for sleep apnea. A diet low in fat will give you a better satiety rate i. In fact, the guidelines for this diet recommend that at least 60 percent of your daily caloric intake should be from foods containing moderate amounts of carbohydrates. Another false myth about a low-fat diet is that foods labeled as fat-free or low-fat are good for you.
Fat content in food generally means it is high in carbohydrates. A recent experimental study in , tested the correlation between macronutrient intake protein, carb, fat diet and sleep disorders such as obstructive sleep apnea OSA.
Over 1, participants were examined both in the lab and at home. Over time it was determined that higher intake of fat in the diet was positively associated with both the severity of sleep apnea and daytime sleepiness. Choose one of the helpful tools below to keep you on the right track with your low-fat diet. The NutriSystem program allows you to simplify your weight loss. This plan is incredibly easy to follow and perfect for those who want to shed a few pounds quickly.
Nutrisystem might be the best way to lose the weight you need to keep your sleep apnea at bay. Six daily, smaller, balanced meals are designed to keep you feeling full longer so you can fight off hunger while reaching your weight loss goals.
Anyone starting out on their weight loss journey can benefit from Healthy Cooking for Two. There are both cooking tips and dieting tips that keep you encouraged. Every low-fat recipe is designed to create smaller portions.
Although this book has a great recipe list for beginners, it could be taken to the next level with more pictures to entice the reader into choosing something healthy. Is a great app for helping you make smarter choices. Set your goal with this interactive app and track both exercise and diet. Keeping track of what you put in your mouth has never been so easy. Use the food database to look up an item, scan the barcode of an item, or even take a picture of your food to get accurate info.
If you plan to maintain a healthy low-fat diet and want to do any cooking at home, a George Foreman grill might be your best bet for lean meals. High saturated fat and sleep apnea have a direct correlation. Even a novice can make the most out of this grill.
Choose a version, that has a smaller cooking surface such as this one, to encourage portion control. Some extreme dieters will even eat raw meat, but this is definitely not recommended because of health risks. One major theory behind the raw food diet is that essential nutrients are destroyed in the processing procedures.
The diet also teaches that processing alters the chemical structure of food which can negatively affect your health. This diet is based on many of the same principals as the Paleolithic diet and the two diets are often used in a combination form. Both diets are heavily focused on using fruits, vegetables, and herbs that have anti-inflammatory properties. This diet encourages the eating of fresh, organic fruits and vegetables; raw cheeses and milk; plain yogurt; fermented vegetables; raw honey; and raw nuts.
Focusing on a diet that is based on reducing inflammation such as a raw food diet, can be incredibly beneficial for people with sleep apnea. In fact, one case study showed a year-old man who had suffered from OSA his whole life proved just that. After only 3 months of dietary management, the patient no longer required a CPAP machine. He reported sleeping 6 hours without interruption during the night.
Based on this clinical case study, it was found that dietary modifications such as incorporating anti-inflammatory foods are an effective tool to improve OSA.
You may want to consider this natural method to manage your obstructive sleep apnea with diet before choosing a more evasive approach. Our team has compiled a list of diet products that will aid you on your raw food journey to curing your sleep apnea for good. Choose one of these items to help give you the boost you need to stay on track throughout the course of your diet:.
Laura-Jane has been creating and perfecting satisfying raw recipes to match your busy lifestyle since Most recipes on the Rawtarian menu can be ready to go in less than 15 minutes. Use the videos, recipes, course material and ebooks for tips and tricks on how to make the most out of your raw diet. Monthly challenges and private forums keep you interactive on the site and provide both accountability and support.
A shopping list and meal plan are also provided. This diet focuses on anti-inflammatory ingredients that help with digestion. Keep in mind though, some ingredients may be seasonal or difficult to find in your area. This lovely cookbook is jam-packed with useful info on how to maintain a healthy plant-based life.
Gorgeous pictures accompany just about every recipe and inspire you to create your own version. Included in The Fully Raw Diet are raw food recipes for soups, dips, meals, and desserts. Use the Rawtarian Meal Plan App as your daily guide. Choose one of 6 weekly or monthly meal plans and off you go. The app provides a weekly shopping list with checklist , and simple to prepare meals. All recipes include zoomable photos and allow for comments.
Hopefully, down the line, this will be a feature they add. A fruit and veggie juicer like this one from Nutri Stahl will play a major role in your raw food diet. Having a decent one will be an amazing help as well as a time saver. Many raw food recipe books call for both a juicer when making soups, sauces, and well, juice.
Choosing a high-end appliance will keep you on track with your goals and financially vested. This Juicer allows you to have commercial quality from your own kitchen. It juices fruits and vegetables in a flash and is super easy to clean. One drawback to this juicer is it tends to be a little louder than some others on the market.
If you have a little one in the house, you may want to opt for another brand. The basis of a vegetarian or vegan diet is that it greatly limits the eating of any meat product and is considered to be a good way to lose weight. Meat products tend to be high in calories, and that sets up a scenario for gaining weight. For a vegetarian, meat products include pork, beef, fish and chicken.
While eating no meat is a basic vegetarian practice, there are three major styles of the vegetarian diet:. Lacto-ovo vegetarian dieters eat eggs and dairy products. Lacto vegetarian dieters eat dairy products; and. Ovo vegetarian dieters eat eggs.
This diet allows you to eat unlimited amounts of carbohydrates, fruits, and vegetables and depending on your diet style, you may also eat eggs, dairy products, or both. On the other hand, a vegan diet is much more severe in that it prohibits eating any form of animal products. Well-balanced vegetarian diets are also advantageous because they provide the dieter with more complex carbohydrates , dietary fiber, vitamins C and E along with many other necessary nutrients.
A plant-based diet can be a great way to lose weight with the proper motivation.