Emphasize healthy, complex carbohydrates in your diet, such as fresh fruits, vegetables and whole grains. According to the Mayo Clinic, the quality of the foods you eat is more important than the quantity. Additionally, complex carbohydrates contain fiber that can help you feel fuller faster and thus eat less. Complex carbohydrates take longer to digest, due to the fiber content that slows digestion and the influx of glucose into the blood.
Eat fish at least twice a week. The Mayo Clinic explains that fish such as cod contain less saturated fat and less fat overall than red meat and poultry. Cold-water fish such as mackerel and salmon do contain more fat, but in the form of heart-healthy omega-3 fatty acids, which can reduce your risk of cardiovascular disease and diabetes. Don’t cook with added fat when preparing fatty fish. Instead, allow the natural fat to pan-fry the fish, or grill, bake or broil it with lemon and herbs.
Keep track of the number of carbohydrates you eat daily. If possible cut all refined carbs out of your diet.
Focus your diet on foods that have a low glycemic index value, such as whole grain products and fresh fruits and vegetables, which are less likely to cause excessive glucose to accumulate in the blood. High glycemic index foods, in contrast, raise blood glucose levels quickly. This is important if you have insulin resistance, because when heightened glucose levels occur chronically, you develop diabetes. Eating low glycemic foods also means you are eating more nutrient-dense, healthier foods that generally contain fiber, which helps you lose weight.
Maintain your daily caloric intake at or slightly below the ideal number of calories based on your age, gender, weight, height and level of activity. If you are working with your doctor or a dietician to make dietary changes, ask them to recommend a healthy daily caloric intake for you. In general, women should consume an average of 1,500 calories daily and men should consume 2,000 daily. Calories in excess of those you need translate into excess glucose that remains in the blood. Eating the right number of calories for your needs helps you lose weight and decreases your insulin resistance, according to the NDIC.
An easy way to follow a healthy diet is to follow the Manna Weight Loss program in the FREE e-book.
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