Conquer Diabetes and Prediabetes by Steve Parker M.D

Author:Steve Parker, M.D.
Language: eng
Format: epub
Tags: diabetes, mediterranean, lowcarb, diabetic diet, lowcarbohydrate, prediabetes, type 2 diabetes, diet therapy
Publisher: Steve Parker, M.D.

Sometimes people almost "force" carbs on you. For diabetics and prediabetics, you can often say, "No, thanks. My doctor has me on a special diet," and that should be the end of it. Others don’t wish to reveal a medical condition and can say, "I’m fine, thank you. I just feel better if I eat a different way," or, "I’m fine, thank you. I’m not hungry right now." Still others are just totally honest and open and say, "No, thanks. That makes my blood sugar spike way too high."

Another option is to cheat on the diet.

8. HUNGER

If you get hungry between meals, choose an item from the "unlimited" foods list and see if that helps. Or eat cheese, up to three ounces a day. A can of tuna or a couple hard-boiled eggs may not be your traditional snacks, but they aren’t likely to blow your blood sugar control or weight management plan compared to a bag of corn chips or handful of cookies

9. RECORD-KEEPING

You can track your weight, blood sugars, and consumption of the major food items with the "KMD & LCMD Daily Log" available for free at http://advancedmediterraneandiet.com/printabledocuments.html.

If desired, you can pretty easily keep track of your daily consumption online at SELF-NutritionData. The web address is http://nutritiondata.self.com/. First, register your free membership. Then go to the "My ND" section near the top of the page and click on "My Recipes." Make each of your days a single recipe with a title such as "LCMD Day 1." Enter everything you eat in the course of a day. Remember to click "Save" before you leave that day’s recipe. At the end of the day, choose the "Save and Analyze" button. You’ll get a comprehensive nutritional analysis of that day’s consumption.

And I mean comprehensive: overall percentages of carbohydrate, protein, and fat, along with total calories and 40 or 50 vitamins, minerals, and other nutrients.

If you’re going to do this for more than a couple days, use the "My Foods" feature and you’ll end up saving time. An exercise like this - essentially a food diary - over four or five days is also helpful in figuring out why weight loss may have stalled or blood sugars are getting higher. Carb consumption often creeps up unnoticed, and at a certain point will sabotage the best-laid plans.

You can do similar record-keeping and nutritional analysis at FitDay (http://fitday.com/). FitDay also helps you easily track your weight and exercise and estimate calories burned exercising. It’s definitely worth a look. It’s free.

Yet another good option for record-keeping is Calorie Count (http://caloriecount.about.com/). It’s free, too.

Both Calorie Count and FitDay have active community forums for support and education. They are not designed specifically for diabetics, however.

10. WEIGHT-LOSS TIPS

Record-keeping is often the key to success. For options, see the section immediately preceding this.

Accountability is another key to success. Consider documenting your program and progress on a free website such as FitDay, SparkPeople, 3FatChicks, or others. If your initiation to low-carb eating is a major undertaking (and it should be) consider blogging about your adventure on a free platform such as Wordpress or Blogger.

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