Diabetes Weight Loss: Week by Week
Описание книги
Diabetes Weight Loss—Week by Week guides the overweight person with diabetes through the steps to lasting weight loss, better health, and perhaps even improved blood glucose control. The reader will learn to set reasonable goals; make better choices in restaurants, the grocery store, and the kitchen; self-monitor food intake, activity, and progress; read food labels; distinguish appetite from hunger; navigate a restaurant menu or buffet; examine motivation; and more.More than 23 million adult Americans have some form of diabetes, and more than two-thirds of the adults with type 2 diabetes are significantly overweight or obese. Many of these individuals feel that controlling blood glucose and weight are conflicting goals and that they must choose one over the other. This books dispels that myth by educating the reader about the benefits of good nutrition and weight loss. Losing weight may improve blood glucose; blood pressure; cholesterol and triglyceride levels; increase mobility, comfort, and confidence; reduce the risk for heart disease; and improve overall quality of life.Many overweight people have tried unsuccessfully to lose weight one or more times. Frequently, dieters lose weight, only to regain it within months. With this book's week-by-week approach and emphasis on incremental changes, the reader will increasingly gain the knowledge, skills, and confidence required for permanent change. Throughout the book, readers will learn from the triumphs of others by reading their brief stories. A handful of recipes will guide the reader to making changes in the kitchen.Among many other lessons and skills, readers will:Record and review their food intakePractice setting achievable goalsIdentify the benefits and sacrifices of changing eating and physical activity routinesLearn to deal with friends and family members who sabotage lifestyle change effortsLearn to recover from dietary setbacks and indiscretionsDiscover mindful eatingIdentify filling foodsDecrease portionsIdentify and avoid trigger foods and situationsPrepare healthful foodsCreate positive, supportive situationsGradually increase physical activityAvoid hypoglycemia while losing weight
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Getting Started
Chances are good that you have tried to lose weight in the past—perhaps many times. You may have lost weight but gained it back, plus more. Maybe you stopped losing weight after dropping just a few pounds. Many people with diabetes think it’s impossible to control both their weight and blood glucose at the same time and are confused about which one to make a priority. But there’s good news; you really can do both. Dealing with the immediate effects of exercise and food choices on your blood glucose does make weight loss more challenging, but it’s not impossible.
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The USDA and U.S. Department of Health and Human Services jointly publish their Dietary Guidelines for Americans every five years and provide helpful nutrition information and recommendations for all Americans. The 2010 edition includes four healthful meal patterns (which are described in the Appendix), including USDA meal patterns, vegetarian and vegan adaptations, and the DASH (Dietary Approaches to Stop Hypertension) eating plan. A fifth meal pattern, the Mediterranean eating style, is also featured in the Dietary Guidelines for Americans. You can learn more about the Mediterranean diet at Oldways (www.oldwayspt.org) and in The Mediterranean Diabetes Cookbook by Amy Riolo (American Diabetes Association, 2010). In short, the Mediterranean diet includes fruits, vegetables, and whole grains at most meals. Beans and fish are important sources of protein, and nuts, seeds, olives, and olive oil provide good-for-you fats. Cheese and yogurt are eaten regularly, but in small amounts, and herbs and spices—not salt—season foods. If you haven’t done so yet, now is a great time to see a registered dietitian (RD) for an individualized diet plan. Visit eatright.org to find an RD in your area.
If you choose to use the glycemic index to help plan your meals, keep in mind that it’s best to use it in conjunction with another meal-planning method, such as carb counting. You can learn more about the glycemic index at www.glycemicindex.com or by reading The Low GI Shopper’s Guide to GI Values 2011: The Authoritative Source of Glycemic Index Values for 1200 Foods, by Dr. Jennie Brand-Miller and Kaye Foster-Powell.
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