Foods To Avoid With Diabetes And High Blood Pressure

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12 Ways To Avoid Diabetes

Nearly 25 percent of Americans are thought to have prediabetes -- a condition of slightly elevated blood sugar levels that often develops into diabetes within 10 years -- but only 4 percent of people know it. What's worse, of those who are aware, less than half really tried to reduce their risk by losing weight, eating less, and exercising more. These are just a few of the good-for-you habits that can reverse prediabetes and ensure you never get the real thing, which can mean a lifetime of drugs and blood sugar monitoring, an increased risk of heart disease, Alzheimer's disease, and other scary health threats. Read on for 12 simple tricks everyone can start today. More from Prevention: 12 Ways to Avoid Diabetes Shedding even 10 pounds can significantly slash your risk. Even extremely overweight people were 70 percent less likely to develop diabetes when they lost just 5 percent of their weight -- even if they didn't exercise. If you weigh 175 pounds, that's a little less than 9 pounds! Use our calorie calculator to see how many calories you consume -- and how many you need to shave off your diet -- if you want to lose a little. 12 Ways to Avoid Diabetes Eating greens with a vinaigr Continue reading >>

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Popular Questions

  1. user3072

    I was researching the ketogenic diet and as I understand it, it's basically the same as Atkins except that it allows for a high fat intake. Also, under a ketogenic diet you have days where you 'carb up' to replenish your system.
    Is it bad to be on a ketogenic diet when you're not going to the gym? Does the high fat intake of this diet have a bad effect if you're not working your muscles? Is it better to be on an Atkins diet if you have a sedentary lifestyle?

  2. Nathan Wheeler

    Atkins is a ketogenic diet. I've never heard of anyone taking days to "carb up" on a ketogenic diet, but I haven't heard of everything, and the Cyclic Ketogenic Diet apparently takes this approach. A very high intake of carbs will stop the ketosis and switch you back to carb-fueled energy, and it typically takes 3 days to switch back to ketosis. The amount of carbs generally needed to make the switch as I understand it is somewhere more than 9g of carbs in less than an hour, depending on the person and how their body processes the sugars.
    Atkins dieters usually go heavy on the protein, and there's ample research that shows that excess protein is extremely bad for you. Your body will leach calcium from your bones in order to flush the excess from your body. Your body can handle more protein without losing calcium if you are working out fairly heavy, but still not enough to cover as much as many of the people I've seen on Atkins take in.
    Fat, on the other hand, is turned into ketones for energy, and is then either burned or flushed from your body in sweat, saliva, urine, etc.
    In summary, the higher protein intake is much worse for you than the higher fat intake if you are NOT working out. Whether or not extended periods of ketosis are bad for you in general is still a matter of debate.
    Referring to AlexC's answer, losing weight and keeping it off requires a lot more than just going on a diet for a while. It requires a dedication to a lifestyle change, including exercise and long-term healthier eating habits and goals. It's well worth it, though, your moods will be better, you'll sleep better, feel better, etc.

  3. AlexC

    The Cyclic Ketogenic Diet involves carb loading (usually measured precisely so you do not carb overload) in order to allow you to perform in the gym. This is an intrinsic part of the diet, and if you don't carb up and go to the gym, you won't be doing CKD.
    However, it's certainly possible (whether it is recommended is another thing) to be on a diet that induces ketosis, which can be any low carb diet. If you don't eat much (lets say in the order of 50g a day) carbs, then after 3 or 4 days you'll probably be in ketosis. (There are other things to avoid, such as citric acid, but let's not go into details here.) Going to the gym can speed that along, but eventually you'll be in ketosis and even, once you're over the hump, it won't be all that bad.
    Now, the reality check: You will find it hard to lose weight and keep it off without a lifestyle change that involves finding an exercise you enjoy. And if you do, it probably wont be healthy. Sorry.

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