Here is the life style for reducing weight and reducing type 2 diabetes, lowered cholesterol and blood pressure that I am currently using. It will take several blogs to explain the diet and why it works, but in this blog I will start with the rules without explaining why the rules work.
It is well worth watching the BBC2 program by Xand van Tulleken called "BBC Truth About Carbs" . Also note the Diabetic society position statement on low carb diets .
1. Fruit: Eat any un-processed Fruit
2. Vegetables: Eat any non-starchy Vegetable
3. Protein: Eat a piece of Protein with each meal. Eat Fat if it comes with the Protein. Fish, Meat, Nuts, Eggs, Cheese, Avocado etc.
4. Fresh food is best.
5. Treat: Have a very small treat every day.
1. Sugar. Don't eat anything made of sugar or with sugar added (most processed foods in Supermarkets have sugar added!) So this cuts out all Biscuits, Cakes, Chocolate, Sweets, Alcoholic and fizzy drinks, smoothies, fruit juice.
2. Potatoes. Don't eat potatoes because they are starchy and have a high GI. This includes crisps, chips etc. Try substituting with more vegetables.
3. Bread. Don't eat bread because it has a high GI. Possibly substitute with a small amount of low GI bran bread, sourdough or stone ground wholemeal.
4. Pasta. Don't eat pasta because its high GI. Try substituting with Curly Kale.
5. Rice. Don't eat rice because it contains starch and has a medium to high GI. Try substituting with cauliflower or broccoli pretend rice.
6. Processed foods. Be suspicious of all packaged processed food, GI is often high. Go for fresh food.
1. Water is your best friend, make sure you drink lots. I extend this to Tea and Coffee with a small amount of Milk.
2. Blood sugar levels: If you are a diabetic type 2 or pre-diabetic measure your blood sugar levels before and 2 hours after a meal. Your HbA1C should also reduce, so get it checked out after 4 months.
3. GI Book: If you are unsure of a food check out its GI (Glycaemic Index) value, this can be done online, or I use a Collins gem book. (More on that later)
4. Feedback: Weigh once a week with accurate scales and publish that weight to a group of people also trying to lose weight. Also measure your circumference with a tape. The end goal is your circumference should be less than half your height. Keep a diary of your loss and circumference so you can look back with pride.
In the next blog I will explain why low GI works for most people.
Puzzle for next blog: If I peal and eat an Orange, why does that have a different effect on the body from peeling an orange and putting it in a juicer and then drinking the Orange juice ? Both have the same Calories and the same carbohydrates.
It is well worth watching the BBC2 program by Xand van Tulleken called "BBC Truth About Carbs" . Also note the Diabetic society position statement on low carb diets .
The Rules:
1. Fruit: Eat any un-processed Fruit
2. Vegetables: Eat any non-starchy Vegetable
3. Protein: Eat a piece of Protein with each meal. Eat Fat if it comes with the Protein. Fish, Meat, Nuts, Eggs, Cheese, Avocado etc.
4. Fresh food is best.
5. Treat: Have a very small treat every day.
The Negative rules:
1. Sugar. Don't eat anything made of sugar or with sugar added (most processed foods in Supermarkets have sugar added!) So this cuts out all Biscuits, Cakes, Chocolate, Sweets, Alcoholic and fizzy drinks, smoothies, fruit juice.
2. Potatoes. Don't eat potatoes because they are starchy and have a high GI. This includes crisps, chips etc. Try substituting with more vegetables.
3. Bread. Don't eat bread because it has a high GI. Possibly substitute with a small amount of low GI bran bread, sourdough or stone ground wholemeal.
4. Pasta. Don't eat pasta because its high GI. Try substituting with Curly Kale.
5. Rice. Don't eat rice because it contains starch and has a medium to high GI. Try substituting with cauliflower or broccoli pretend rice.
6. Processed foods. Be suspicious of all packaged processed food, GI is often high. Go for fresh food.
Suggestions
1. Water is your best friend, make sure you drink lots. I extend this to Tea and Coffee with a small amount of Milk.
2. Blood sugar levels: If you are a diabetic type 2 or pre-diabetic measure your blood sugar levels before and 2 hours after a meal. Your HbA1C should also reduce, so get it checked out after 4 months.
3. GI Book: If you are unsure of a food check out its GI (Glycaemic Index) value, this can be done online, or I use a Collins gem book. (More on that later)
4. Feedback: Weigh once a week with accurate scales and publish that weight to a group of people also trying to lose weight. Also measure your circumference with a tape. The end goal is your circumference should be less than half your height. Keep a diary of your loss and circumference so you can look back with pride.
In the next blog I will explain why low GI works for most people.
Puzzle for next blog: If I peal and eat an Orange, why does that have a different effect on the body from peeling an orange and putting it in a juicer and then drinking the Orange juice ? Both have the same Calories and the same carbohydrates.
