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We are all different. Many people find sticking to 800 calories a day surprisingly easy and just keep going. It works well for people who are motivated.
But no one diet is going to suit us all. If you begin the diet and really don’t feel well on it, or you find 800 calories a day, every day, either too tough or too inconvenient to stick to for the full eight weeks, then I would recommend the 5:2 approach I outline in my bestselling book The Fast Diet.
It is very simple. For five days a week you don’t calorie-count, but follow the low-carb Mediterranean diet I described earlier. Then, for the remaining two days, you cut down your calories to 800 a day using the menus in this series.
You can do this on any two days of the week that suit you, but it is best to be consistent so you get into a pattern.
You won’t lose weight as fast as you would if you stuck to 800 calories a day, but it can be more effective than conventional dieting. Studies suggest the 5:2 approach is easier to stick to; you lose fat faster and see greater improvements in insulin sensitivity.
In the original version of the Fast Diet, I recommend that men stick to 600 calories and women to 500 twice a week. Going up to 800 is unlikely to make much of a difference, particularly if you go low-carb on the other days.
The 5:2 diet was how I reversed my own diabetes, and since I wrote that book I have received many emails from ‘former diabetics’, including Leo, who had been a Type 2 diabetic for 12 years.
Despite taking medication, Leo’s blood sugar was so bad that in 2012, his doctor said he needed insulin injections. Instead, Leo did my 5:2 diet, lost 44 lb in three months and became drug-free.
Three years later, he has put on a few pounds but his blood sugar remains fine.
http://www.dailymail.co.uk/health/artic ... -diet.html
High intakes of dietary nitrate have been shown to lower blood pressure, reduce the amount of oxygen needed during exercise, and enhance athletic performance. Moderate intakes do not appear to have the same effects.
According to the USDA National Nutrient Database, two cups of fresh watercress (about 68 grams) contains only 7 calories.
Watercress contains the antioxidant alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity, and prevent oxidative stress-induced changes in patients with diabetes.
Studies on alpha-lipoic acid have also shown decreases in peripheral and autonomic neuropathy in diabetics.
Of note, most studies have used intravenous alpha-lipoic acid, there is uncertainty whether oral supplementation would elicit the same benefits.
Besides protecting cells from free radicals, alpha-lipoic acid - one of the many antioxidants in watercress - helps increase insulin sensitivity, and lower blood sugar levels. Studies also suggest alpha-lipoic acid may decrease peripheral or autonomic neuropathy in diabetics.
Watercress is a treasure trove of minerals including those important for cardiovascular health. The calcium, potassium, and magnesium in watercress are helpful for reaching and maintaining normal blood pressure since they release sodium out of the body, and increase artery dilation. The dietary nitrates in watercress have been shown to lower blood pressure, as well.
That being said, in the past year, a number of forumites have had great success with the Blood Sugar Diet and I gather a number of them have moved over to that forum -- although to me, it's far less easy to use and appealing structurally and visually.
galexinda wrote: DAILY MAIL NEWSPAPER (UK) Adapted from The Eight-Week Blood Sugar Diet: Lose Weight Fast And Reprogramme Your Body by Michael Mosley (Short Books, £8.99). © Michael Mosley 2016.
Eat to beat diabetes: As millions of Brits battle the deadly condition the creator of the 5:2 diet shows how YOU can reverse it... in just eight weeks
Read more: http://www.dailymail.co.uk/health/artic ... z3xXSveo3Y
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In Monday’s Mail, I’ll explain more about how you can lose weight, improve your health and get your blood sugar under control. And all this while eating tasty and wholesome food that will keep you feeling fuller for longer. I will also explain the sort of tests and precautions you should take before starting.
Great post! Also, I encourage everyone to check their blood sugar level as often as possible. Compare the result with the blood sugar level chart to find out if you are on a safe zone. High blood sugar can also prevent anyone from losing weight, so eat healthy and monitor sugar level.
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