Losing Weight Over 40 - Years and Pounds 

Pre-Diabetes Diet & Metabolic Syndrome X

The pre-diabetes diet is more a way of life than it is a specific diet program.  It's eating for your body's health, as opposed to just eating whatever you want, whenever you want.

Basically what you're trying to do with a pre-diabetes diet is to prevent from developing a full-blown case of type 2 diabetes.

If you're at risk for type 2 diabetes due to genetics, diet or other medical conditions, don't you think you're better heading off the problem of diabetes?

Metabolic Syndrome X

Metabolic Syndrome X is often considered a harbinger of type 2 diabetes.  Often called either Metabolic Syndrome or Syndrome X, It's a collection of symptoms that if left unchecked, can lead to diabetes and/or cardiovascular disease.

Pre diabetes dietIf you are showing signs of Metabolic Syndrome X, you should investigate a pre-diabetes diet, for the sake of your body and mind.

What are some signs of Syndrome X?  They include:

  • Impaired fasting glucose, impaired glucose tolerance, or insulin resistance.
  • High blood pressure.
  • Elevated triglycerides.
  • Low HDL ("good") cholesterol.
  • Large hip to waist ratio (i.e. your waist measurement shouldn't be more than 70% of your hip measurement).  An example:  if your hips measure 44 inches, your waist shouldn't be more than 31 inches (44 x .7 = 30.8).

Do you have any of these signs?  If so, then investigate a pre-diabetes diet.

Pre-Diabetes Diet

Pre diabetes diet, good foodsThere are a few variations, but the pre-diabetes diet boils down to this:  eating more fruits and veggies, cutting out junk food, lowering your fat intake and limiting your proteins to lean meats, chicken and seafood.

Roughly 60% of your calories should come from complex, low glycemic carbohydrates such as fresh vegetables and some fruits.  Another 10% to 15% should be from fats (avoid trans-fats totally) and the rest from protein.

Diabetes Diet, Exercise

Diabetes.  Diet.  Exercise.  You know you need to eat right and get off the couch more but is seems so hard at times. 

Easier to grab fast food than make a healthy meal.

Easier to say, "I'll exercise tomorrow," when your schedule gets tight.

But once you get used to it, eating healthy isn't complicated or time-consuming.  It's about making good choices.  After all, you can just as easily grab a healthy granola bar as you can a Snickers.

When You Eat

Just as important as what your eat on a pre diabetes diet is when, more specifically how often, you eat.

On a pre-diabetes diet, small meals consumed every three to four hours will even out your blood sugar levels.  Without spikes and crashes, your body can cope better with the sugar it does process.

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Diabetes, Diet Soda and You

So, just how smart is it, to switch out sugar sodas for diet sodas?

Although you will take in fewer calories by drinking diet instead of regular sodas, it's not necessarily better for your health.

There are some studies indicating artificial sweeteners actually can cause you to crave more sweet foods.  Yikes!

Keep in mind that soda is general isn't good for you, as it contains phosphoric acid which can leach calcium from your bones and enamel from your teeth.

You're better off drinking green tea or water than to count on diet sodas.

Diabetes & diet soda don't necessarily go together. If you absolutely must have some, try and limit them to two or three a week.


 

Losing Weight Over 40 Copyright 2007