Proteins provide the building blocks that allow us to repair damage in our bodies, build a strong immune system, make hormones and blood cells, develop muscle, and generally stay healthy. Protein is found in a wide variety of foods, including eggs, meat, poultry, fish, dairy products, whole grains, beans, and nuts. The best proteins, I call "elite proteins" are those that provide little or no saturated fat. These include plant sources of protein such as soybean products, kidney beans, chickpeas (garbanzo beans), pinto beans, rolled oats, lentils, nuts, egg whites, and whole wheat.
In addition to the quality of the food that you eat, if weight loss is also a goal, think quantity of food too. To lose inches around your waist and pounds on the scale faster, apply what I call the 25 percent solution. That means reduce your daily number of calories by no more than 25 percent. Research has shown that if you reduce calories much more, you will simply lower your metabolism and regain the weight faster when you suddenly stop restricting calories. Cutting back more will take weight off faster, but you'll just put it back on relatively quickly.
Here is a quick and easy summary of my diet and lifestyle tips to manage your diabetes. I call it "Dr. Marie's four F's" to managing type 2 Diabetes.
1. Food. High fiber, unprocessed, plant-based choices are chock full of antioxidants and phytochemicals and they slow down the dangerous glycemic or insulin response to sugar/sweets/white flour foods.
2. Fat. Healthy Omega 3's are plentiful in grass-fed animals, cold water fish, flax seed, and nuts. They boost your brain, heart health, reduce inflammation and help just about every cell in your body. Olive oil and canola oil are healthy too.
3. Fitness. Exercise and get at least seven hours of sleep for your body and spirit. You'll shrink your waist size, improve your blood sugar and banish stress all at the same time.
4. Fluids. Lots of water is great. Coffee in moderation is OK as well as one drink of alcohol a day. Freshly squeezed fruit juice is good, but be wary of sugar filled juice "drinks." Avoid sodas, preferably both those with sugar and those with artificial sweeteners. Both kinds promote weight and waist gain.
Think small. Sometimes even minor changes can have unexpectedly powerful results. Focus on the small changes that will make the biggest difference in your life. The people in a large diabetes prevention research study who cut their risk of diabetes in half by following diet and exercise recommendations lost an average of only two inches off their waists which translated to only about 5-7 percent of their body weight.
Eat breakfast every day. Many people who are trying to lose weight skip breakfast. They feel that it is easier just to run straight to work or get on with the tasks of the day than it is to think about a healthy breakfast. Plus, there's that myth that if you only eat two meals a day, you will eat one-third fewer calories, so you'll have to lose weight.
Studies have shown that people who eat breakfast are about half as likely to be obese than people who don't eat breakfast. Additional bonus: eating breakfast seems to help reduce insulin resistance, which means better managing your type 2 diabetes.