Researcher says forget diet fads and just eat real food
One of the most important parts of managing type 2 diabetes is maintaining a healthy body weight.
Even a small weight loss (5-10% of body weight) can make a big difference and reduce the risk of complications like heart disease, stroke and some cancers.
If you’re looking for a diabetes diet or meal plan to help you manage your diabetes, this post explains why dieting might not be the answer to long-term weight loss.
Instead, a leading Australian researcher is encouraging people to eat wholefoods and plenty of them.
We’ve also made available a free meal plan with recipes based on this latest Australian research.
Most diets are not realistic
Dieting is often the first place we turn to when we want to drop a few kilos, but a researcher from the University of Sydney says we could be “dieting ourselves fat”.
In his new book, Interval Weight Loss, Dr Nick Fuller says most diets were invented from the 1980s onwards, yet obesity rates have trebled since then.
He says dieting can set us up to fail and to have a bigger weight problem in the future.Could we be “dieting ourselves fat”? Managing #diabetes with #diet and why you should forget the fads @_nickfuller Click To Tweet
According to Dr Fuller, the problem with most diets is that they’re not realistic weight loss options because they aren’t nutritionally balanced. So, they can have a negative effect on your health in the long term.
He thinks we should shift our thinking from “dieting” to holistic eating where you eat “as much as you like” – but make it the right types of foods.
Yes, that’s right. You can eat as much as you like, but it has to be wholesome, filling, low-energy foods that are high in nutrition.
This means staying clear of processed food coming out of a packet, or food made from ingredients coming out of a packet. Such processed foods are often very low in fibre and high in sugar and fat, and hence do not fill us up the same way as do foods from their natural source.
– Dr Nick Fuller, Interval Weight Loss
‘Eat breakfast like a king and dinner like a pauper’
Rather than restricting foods, Dr Fuller recommends eating small, frequent meals, “to prevent a situation where you overeat at the next main meal”.
He also advocates a funnel approach to eating, where breakfast is your biggest meal of the day and dinner your smallest.
He says your daily food intake should be based on:
- Unlimited fruit and vegetables
- Plenty of dairy
- Handful of nuts
- Wholegrain carbohydrate
- Lean meats
And, it’s important to include small meals, like fruit and nuts throughout the day to help prevent hunger setting in.
Managing type 2 diabetes and body weight
When you’re thinking about the best ways to manage or prevent type 2 diabetes, it’s important to remember that diet fads come and go.
The key is to stay healthy and active, because that will help to manage your blood sugar levels and your body weight over time.Eat as much as you like, as long as it’s wholesome, low-energy foods that are high in nutrition #preventdiabetes @_nickfuller Click To Tweet
Preparing a meal plan for the week is a great way to keep you on track with food that will help you achieve or maintain a healthy body weight.
Dr Fuller has included a suggested meal plan and a number of great recipes in his new book.
We’ve prepared an easy-reference meal plan with recipes based on his recommendations for you to use at home.
If you’re concerned about being at risk of type 2 diabetes, you can do a simple check with our at home fingerprick Diabetes Test Service.
You can order the test online, receive a test kit in the post and do a simple fingerprick blood test in the comfort of your own home. It only needs a few spots of blood from your fingertip – no needles, no fuss.
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- How do you know if you have diabetes?