"Weight loss, exercise and a healthy diet attack diabetes on all fronts ," said Osama Hamdi, MD, medical director of the clinical obesity program at the Boston clinic, affiliated with Harvard Medical School. Dr. Hamdi presented this so convincing evidence that the specialists of the Harvard School of Public Health concluded that a well-organized healthy lifestyle can prevent 90% of cases of type 2 diabetes. The main thing is to take action long before the doctor reports that you are in trouble.
To help you do this, we will introduce you to the four major strategies of the diabetes prevention program; before you four-week plan for "major repairs of the body" and egg-protein diet for weight loss.
In addition to the fact that eggs are an excellent source of protein, they contain niacin, which improves concentration, memory and brain function in general. Dr. Hamdiy calculated his egg diet in such a way that patients did not have to take additional vitamin complexes in the process of losing weight. However, do not forget about physical activity! They should be light, but, nevertheless, keep the body toned. Ideal cardio - easy running, swimming, "warming up" gymnastic complexes.
Now about the other participants of the "parade": from the fruits you can not eat bananas, grapes, mangoes, dates and figs.
Week 1. We move!
Your goal: half an hour physical activity (walking, cycling, swimming or home exercise complexes) plus additional physical activity - lifting weights, stretching - which you prefer.
Menu of the first week
Breakfasts:
- 2 boiled eggs, half an orange (grapefruit).
Lunch options:
- Any fruit, except bananas, grapes, mangoes, dates, figs. The quantity is unlimited;
- chicken, cooked without skin;
- toast, tomatoes and white cheese with the lowest fat content you can only find.
Dinner options:
- 2 boiled eggs, orange or grapefruit, lettuce leaves (to which you can add cucumbers, tomatoes, carrots and peppers);
- fried meat (necessarily low-fat);
- fried shrimp or fish, lettuce, grapefruit (orange);
- boiled vegetables (choose from the following: zucchini, eggplant, zucchini, beans, carrots, green peas).
Week 2. Take control of food
Try filling half of your plate with vegetables (but do not add butter, sauce or bread to them). Eat one-fourth of your usual amount of meat. Include beans, eggs, tofu in your diet.
Wait 20 minutes after eating. This is usually enough for the brain to get a signal of saturation. And only after 20 minutes break you can eat an extra portion, if necessary.
The second week menu
Breakfasts remain the same.
For lunch, new options are added:
- fried meat and cucumbers;
- 2 boiled eggs, low-fat white cheese and boiled vegetables;
- tomatoes, fried meat, grapefruit (orange).
Dinner:
- Monday-Wednesday: a couple of boiled eggs, 1 grapefruit or orange;
- Thursday-Friday: a couple of boiled eggs;
- Saturday: fruit salad (composition: mandarin, orange, apple, peach and melon);
- Sunday: any of the options for lunch, which you prefer.
Week 3. Hello Fiber!
Whole grains, fruits, vegetables and other fiber-rich foods protect you from diabetes by filling the stomach and at the same time do not overload the body with calories, slow the natural increase in blood sugar levels after eating, and provide nutrients such as magnesium and chromium. Advice for the future: use double portions of vegetables and fruits with each meal.
Menu of the third week
- Monday: at any time and in any amount of fruit (those listed at the beginning of the article).
- Tuesday: at any time and in any amount boiled vegetables (see week 1, dinner options).
- Wednesday: at any time and in any quantity, fruits and cooked vegetables.
- Thursday: Shrimp (an alternative is fish) and boiled vegetables.
- Friday: lean meat (except lamb) or chicken.
- Saturday: the Monday menu.
- Sunday: Tuesday menu.
Week 4. Restricting fats
As you know, fats are different: "good" (poly- and monounsaturated) and "bad" (saturated and trans fats). Your goal is to reduce the amount of saturated fat to less than 7% of the total number of calories (that's about 14 grams per day and less on a 2,000-calorie diet) and to eat "good" fats in moderate amounts.
Advice for the future, after the end of the diet: eat nuts in between meals. They are the source of "good" monounsaturated fats. The combination of a small handful of nuts (not more than 1/4 cup) with sliced raw vegetables will help you satisfy your hunger qualitatively and safely.
Fourth week menu
A set of products is given for the whole day. You can eat at any time, but the composition and quantity can not be changed.
Monday:
- 4 slices of fried or boiled meat (or 1/4 of boiled chicken);
- 3 tomatoes and 4 cucumbers;
- a can of tuna without oil or boiled fish (200 g);
- 1 toast;
- grapefruit (orange).
Tuesday:
- 2 pieces of fried meat (weight - not more than 1/5 kg);
- 3 tomatoes and 4 cucumbers;
- 1 toast;
- 1 pear (options: apple, orange, slice of watermelon or melon).
Wednesday:
- 1 tbsp. l. cottage cheese or two slices of white cheese with low fat content;
- boiled vegetables (200 g);
- 2 tomatoes and 2 cucumbers;
- 1 toast;
- grapefruit (orange).
Thursday:
- half fried or boiled chicken;
- 2 tomatoes and 2 cucumbers;
- 1 toast;
- grapefruit (orange).
Friday:
- a pair of boiled eggs;
- 3 tomatoes and a bunch of lettuce leaves;
- grapefruit (orange).
Saturday:
- 2 boiled chicken breasts;
- brynza (125 g) or 1/8 kg of cottage cheese;
- 1 toast;
- 2 tomatoes, 2 cucumbers and yogurt;
- grapefruit (orange).
Sunday:
- 1 tbsp. l. cottage cheese;
- 1 tuna bank (be sure to choose the one without oil);
- 2 tomatoes and 2 cucumbers;
- boiled vegetables (200 g);
- 1 toast;
- 1 grapefruit or orange.