Walnuts are packed with tryptophan, an amino acid your body needs to create the feel-great chemical serotonin. (In fact, Spanish researchers found that walnut eaters have higher levels of this natural mood-regulator.) Another perk: "They're digested slowly," said Dr. David Katz, director of the Yale Prevention Research Center. "This contributes to mood stability and can help you tolerate stress."
LOREN CORDAIN, Ph.D., is one of the top global researchers in the area of evolutionary medicine. Generally acknowledged as the world's leading expert on the Paleolithic diet, he is a professor in the Health and Exercise Science Department at Colorado State University. Dr. Cordain and his research have been featured on Dateline NBC and in the New York Times, the Wall Street Journal, and other media. He is the author of The Paleo Diet and The Paleo Diet Cookbook, among other books, and makes regular media and speaking appearances worldwide.
DASH is an acronym for “Dietary Approaches to Stop Hypertension” and was designed to help lower blood pressure in people with hypertension (high blood pressure). This eating pattern promotes eating more vegetables, fruits, whole grains, nuts, seeds, and lower fat or fat-free dairy products, poultry and fish. This eating pattern also limits foods high in sodium (salt) saturated fat, red meat, sweets, added sugars and sugar sweetened drinks. The DASH diet is also higher in fiber and is rich in nutrients, such as potassium, calcium, and magnesium, which may help to lower blood pressure.
The Paleo diet, also referred to as the caveman or Stone-Age diet, includes lean meats, fish, fruits, vegetables, nuts, and seeds. Proponents of the diet emphasize choosing low-glycemic fruits and vegetables. There is debate about several aspects of the Paleo diet: what foods actually existed at the time, the variation in diets depending on region (e.g., tropical vs. Arctic), how modern-day fruits and vegetables bear little resemblance to prehistoric wild versions, and disagreement among Paleo diet enthusiasts on what is included/excluded from the diet. Because of these differences, there is not one “true” Paleo diet.
[…] I don't like the word "diet", so I'll say that this is more a way of changing what you eat long-term. It's all based around what our ancestor hunter-gatherers would have eaten, and what we've evolved to be able to process and absorb. The very basic level of it, is that you don't eat carbohydrates, processed meats or sugars, and cut out dairy products. You instead eat plenty of fresh meat, fish, vegetables, fruits and nuts. You can still have oil, provided it's natural – so coconut, peanut & olive oil are all good. The good thing is that you're also allowed to take this to your own level – so if you want a couple of days off a week – say, weekends, you can do it & it will still be a lot healthier for you. This is a really helpful site I've used to make a note on my shopping list of what's allowed: The Ultimate Paleo Diet Food List | Ultimate Paleo Guide […]
The most agreed-upon recommendation is for the diet to be low in sugar and refined carbohydrates, while relatively high in dietary fiber, especially soluble fiber. People with diabetes are also encouraged to eat small frequent meals a day. Likewise, people with diabetes may be encouraged to reduce their intake of carbohydrates that have a high glycemic index (GI), although this is also controversial. (In cases of hypoglycemia, they are advised to have food or drink that can raise blood glucose quickly, such as a sugary sports drink, followed by a long-acting carbohydrate (such as rye bread) to prevent risk of further hypoglycemia.) Others question the usefulness of the glycemic index and recommend high-GI foods like potatoes and rice. It has been claimed that oleic acid has a slight advantage over linoleic acid in reducing plasma glucose.
Many people do this for performance benefits during a workout, as it is thought to teach your body to use fat for fuel, which can provide a longer-lasting form of energy during extended bouts of endurance activities. That said, whether it really does boost performance is still up in the air, reported a study published in November 2015 in the journal Sports Medicine. If you’re an athlete interested in this style of eating, your best bet is to consult with a registered dietitian who specializes in sports nutrition to see what’s right for you.
All in all, I’d gained about 10 pounds. And while that's not a lot, it was very noticeable on my 5' 2" frame. I decided that once the holidays were over, I needed to do something drastic to shock myself out of my newfound unhealthy eating habits. I knew from going paleo that I tend to lose weight when I cut back on pasta and bread, so when I stumbled across the South Beach Diet, I was intrigued.
Developed by noted Miami cardiologist Dr. Arthur Agatston for his patients, THE SOUTH BEACH DIET became a national phenomenon-because it works. It's not low fat. It's not low carbs. It teaches you to use the right carbs and the right fats to change your body chemistry to burn fat, help reduce your cholesterol, and help prevent metabolic syndrome (pre-diabetes). As a result, you'll lose weight quickly and safely.
For example, a 6' 2" tall man with diabetes who weighs 180 pounds and wants to maintain his current weight might be told he could eat 350 grams of carbohydrate spread out over the day. His goal would be to spread those grams out over the course of the day so that he doesn't send his blood glucose too high at any one time. If he is taking insulin or oral diabetes medication, he might also have to manage when he eats his carbohydrate in such a way that there is enough sugar from his meals in his bloodstream when his medication is working its hardest.
The South Beach Diet, while mainly directed at weight loss, may promote certain healthy changes. Research shows that following a long-term eating plan that's rich in healthy carbohydrates and dietary fats, such as whole grains, unsaturated fats, vegetables and fruits, can improve your health. For example, lower carbohydrate diets with healthy fats may improve your blood cholesterol levels.
Moderation is advised with regard to consuming alcohol and using some drugs. Alcohol inhibits glycogenesis in the liver and some drugs inhibit hunger symptoms. This, with impaired judgment, memory and concentration caused by some drugs can lead to hypoglycemia. People with diabetes who take insulin or tablets such as sulphonylureas should not, therefore, consume alcohol on an empty stomach but take some starchy food (such as bread or potato crisps) at the same time as consumption of alcohol.
The American Diabetes Association (ADA) advocates for a healthy diet with an emphasis on balancing energy intake with exercise. Historically, they have advocated for the majority of calories coming from complex carbohydrates from whole grains such as whole-grain bread and other whole-grain cereal products and a decreased intake of total fat with most of it coming from unsaturated fat.
Still, the new study cannot prove that the low-carb, high-fat diet alone caused participants to burn more calories. Although the diets were as similar as possible between groups, other dietary factors, such as levels of certain nutrients not accounted for in the study, could have played a role in the effect, the researchers said. So more research is needed to understand why participants in the low-carb group burned more calories.
The key is to make sure you are getting enough energy from fats and proteins. By going low carb you will probably be eating a wider range of healthy vegetables, meats and healthy fats compared to many other nursing mothers who may be snacking on bread, crisps and cakes. Also make sure you are drinking enough fluids. Here is a good thread from a discussion board on exactly this topic.
The DASH plan was originally developed to help treat or prevent high blood pressure (hypertension), but it may also reduce the risk of other diseases, including diabetes. It may have the additional benefit of helping you lose weight. People following the DASH plan are encouraged to reduce portion sizes and eat foods rich in blood pressure-lowering nutrients, such as potassium, calcium, and magnesium.
And the real Mediterranean diet is about more than just eating fresh, wholesome food. Daily physical activity and sharing meals with others are vital elements of the Mediterranean Diet Pyramid. Together, they can have a profound effect on your mood and mental health and help you foster a deep appreciation for the pleasures of eating healthy and delicious foods.
“Dr. Agatston is a noted cardiologist who's made many contributions, but The South Beach Diet may be his best. Importantly, this is not 'another diet book.' This is a book about health and well-being. Dr. Agatston does an outstanding job of explaining the importance of the types of food we eat and its impact on preventing illnesses, such as coronary heart disease and diabetes. Not only will you feel better if you follow his diet, but you will look and live better.” ―Randolph P. Martin, M.D., director of noninvasive cardiology at Emory University Hospital, Atlanta
An approach that has been popular with some people with type 1 diabetes mellitus since 2000 is known as DAFNE (Dose Adjustment for Normal Eating). This approach involves estimating the amount of carbohydrates in a meal and modifying the amount of insulin one injects accordingly. An equivalent approach has for people with type 2 diabetes mellitus is known as DESMOND, which stands for Diabetes Education and Self-Management for On-Going and Newly Diagnosed (diabetes). DAFNE has a newsletter and has received recommendation.
The American Diabetes Association has released a statement declaring a vegan diet to be a healthful option for all ages. In the ADA's 2018 Standards of Medical Care in Diabetes, a vegan diet was even included as a treatment option. Diabetes UK agrees, and has stated that diabetes should not prevent people from going vegetarian – in fact, it may be beneficial for people with diabetes to go vegetarian, as this will cut down on saturated fats.
Why would your menu in middle age protect your health later in life? “Several mechanisms may be involved, including lowering inflammation and oxidative stress, both systemically and within the central nervous system. These are two general pathways underlying many age-related chronic diseases and health conditions, such as age-related brain diseases and mental health. Other potential mechanisms include notably improving glucose metabolism and insulin sensitivity,” explains lead author Cécilia Samieri, a researcher at Université Bordeaux in France, who conducted the study while a postdoctoral fellow at Harvard Medical School.
An important emphasis of the South Beach Diet is controlling hunger by eating before it strikes. To that end, the South Beach Diet includes three different phases. (3) Phase 1 is one week long and aims to “reset your body” to help burn fat and increase your metabolism, as well as reduce sugar and starch cravings. Phase 2 is for steady weight loss, where you add in good carbs to your diet. Phase 3 is the weight-maintenance phase, where you learn to maintain your new weight without deprivation or hunger, according to the South Beach Diet website.
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Paleo Comfort Foods: Homestyle Cooking in a Gluten-Free Kitchen by Julie Sullivan Mayfield and Charles Mayfield. Implementing paleo guidelines and principles in this book (no grains, no gluten, no legumes, no dairy), the Mayfields give you 100+ recipes and full color photos with entertaining stories throughout. The recipes in Paleo Comfort Foods can help individuals and families alike lose weight, eat healthy and achieve optimum fitness, making this way of eating sustainable, tasty and fun. The many reviews at Amazon are basically flawless. The sole complaint is over the lack of nutritional information. But there is no counting on the paleo diet and its inclusion would have been inappropriate. Published September 10, 2011.
Super low carb or Carb free are the only diet that worked me and it was HARD…I became a raging beast during the 1st 2 weeks. But for 3 months straight, I lost about 30lbs. Unfortunately my weight all came back and then some when I started going back to school and eating carbs again due to stress and lack of prepping ahead of time. Now I definitely want to go back and stay low carb as much as possible. Reading this is helping to motivate me 🙂 thank you.
This content is provided as a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health. The NIDDK translates and disseminates research findings through its clearinghouses and education programs to increase knowledge and understanding about health and disease among patients, health professionals, and the public. Content produced by the NIDDK is carefully reviewed by NIDDK scientists and other experts.