A couple of months ago (March 2005), the American Diabetes Association announced the findings of the comprehensive Diabetes Prevention Program. The DPP was performed at over 25 medical centers nationwide and involved thousands of participants who volunteered to acquire their habits monitored and to follow dietary and physical exercise recommendations . All participants had been diagnosed with ‘pre-diabetes’, a problem exactly where the blood sugar ranges are greater than regular, but not but in diabetic ranges. Untreated, more than half of those individuals diagnosed with pre-diabetes will develop full-blown type 2 diabetes within a decade.
For the study, the participants had been divided into two groups. A single half have been given dietary recommendations. The other half got the identical dietary recommendations, plus the recommendation to workout at least 30 minutes day-to-day, 5 occasions a week.
The outcomes? People who included every day workout in their routines and followed the diet plan recommendations cut their risk of creating diabetes by 58%. The reason? People who created the suggested adjustments in their lifestyle lost ‘a moderate amount’ of weight. Even more essential, researchers found one thing that they did not expect. Those within the therapy group had a substantial chance of lowering their blood sugar level to regular, something that had been assumed was impossible.
Apparently, losing weight not just prevents a worsening of diabetes, it reverses the damage that obesity causes to the cells that produce insulin.
How significantly weight loss does it take to have an impact on the progression of diabetes? The key is in the definition of ‘a moderate weight loss’ – 5-7% of your body weight. In other words, depending on your boy weight, a loss of as little as 7-10 pounds can make a difference!
The recommendations advised by the American Diabetes Society for a healthy diet to prevent diabetes is an ideal diet plan for steady, gradual weight loss – the kind of weight loss that stays lost. The diet plan contains the following recommended daily diet allowances:
1.Grain – 6-11 servings per day (Bread, Cereal, Rice, Pasta) 2. Vegetables – 3-5 servings per day 3. Fruits – 2-4 servings per day 4. Milk – 2-3 servings per day 5. Meat – 4-6 ounces every day (Meat, eggs, fish, dried beans, nuts and peanut butter) 6. Fats, Sweets, Alcohol – Occasional treats
(Recommendations for portions are based on gender and activity level. For example, a sedentary 40 year old woman wants fewer portions than an active 25-year-old woman.)
Look familiar? It’s also the dietary recommendation for the Heart Healthy diet from the American Heart Association, and the recommendations from the USDA’s new MyPyramid. The results just keep coming in, but the message is clear: losing weight, maintaining a healthy weight and eating a balanced diet can aid prevent most key well being problems. Why wait till you’re diagnosed? Begin these days – and it may never take place.
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