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Tip 1: Eat Low GI / Low GL foods
Low Glycemic Index Foods create a slower absorption of sugar into the blood stream, resulting in less insulin production. This allows your body to burn more fat. For best results, choose Low GI foods with a Low GL (Glycemic Load) – a combination of the GI of the food and its carbohydrate content.
Tip 2: Eat Natural Based Foods
With all the processed food available today, it is easy to fall into the habit of eating foods which are convenient and tasty. Unfortunately processed foods are deficient in many nutrients and enzymes needed for optimal health. All the processes in your body depend on adequate amounts of all nutrients. Eating food as close to its natural state as possible, will provide more nutritional value. Also, processed foods have artificial additives in it and the body has to spend energy and nutrients to eliminate it.
Tip 3: Eat the ‘Good Fats’
Foods such as fish, avocado, nuts and seeds contain beneficial fats. Omega 3 fats are particularly important because they have anti-inflammatory effects. High blood sugar levels and Insulin Resistance are associated with inflammation and therefore omega 3 can be helpful. Olive oil is the healthiest of oils in the kitchen.
It is very important to reduce your intake of bad fats like fats from meat and trans-fats like the fats found in cookies, pastries, chips, crackers and margarine.
Tip 4: Drink the right Liquids
Water is really the only drink that we need. We need about 6 to 8 glasses of water per day. (make sure it is filtered water) Avoid soft drinks and diet cool drinks, especially those with artificial sweeteners and caffeine. Also avoid highly processed juices with added preservatives and sugar; instead, drink natural juices and herbal teas in moderation.
Tip 5: Limit dairy products
Although dairy is Low GI food, dairy foods independently stimulate insulin production. Reducing dairy can reduce the symptoms of Insulin Resistance.
Tip 6: Focus on Protein and Vegetables
Aim for at least 3 servings per day of good quality, lean animal or vegetable protein, such as lean meat, chicken, eggs, fish, nuts and legumes. Protein builds new cells in the body and maintains your muscle mass.
Eat as many servings of vegetables as possible. Vegetables provide a wide variety of nutrients and protective anti oxidants, as well as fibre to fill you and maintain health of the gut.
Tip 7: Use Apple Cider Vinegar
It has been shown that apple cider vinegar reduces Insulin Resistance, one of the underlying contributors of Type-2 Diabetes, PCOS, Obesity and all other insulin related ailments.
Use it as often as you can. Dilute it in water (5 to 10%) and take it before meals, or incorporate it into salad dressings and sauces.
Tip 8: Exercise
Insulin Resistance causes insulin and blood sugar to build up in the body. The only way to rectify these levels is through diet and exercise. Consider exercise as the most powerful medication on the market.
Exercise is the best answer for natural weight loss. If you combine 25 to 45 minutes of exercise at least three times a week your metabolism will remain active and you will burn off extra calories.
Remember that you need to burn off more calories than you eat. Try sticking to a diet of vegetables and fruits, along with some protein and fibre. Fibre is very important in a diet as it keeps you regular for optimal health.
Tip 9: Sleep
A study just published in the Annals of Internal Medicine has found that people who sleep 8.5 hours per night loses more fat, and maintains more muscle than people who sleep 5.5 hours.
A lack of sleep affects our hormonal systems by releasing hormones that causes hunger and encourage us to eat more the next day, which makes it harder for us to lose weight.
Tip 10: Manna lifestyle – for successful sugar control
The controlling of one’s blood sugar levels is essential for successful Insulin Management. NEVER go hungry.
After that you can continue your lifestyle with the FREE Manna Low GI Menu Plans.
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