Dieting does not mean they should ignore the natural signals of hunger that sends the body, but to adopt a healthy diet that suits the needs of each individual. Therefore, it is necessary to listen to your body and recognize when it is hungry at what point has been met.

The previous recommendation is especially important for those with diabetes, otherwise you eat and are given drugs to control blood sugar levels, they may fall below normal limits, which results in loss of consciousness.

As we know, this disease is characterized by increased glucose in the bloodstream because the body no longer produces insulin (a hormone that is responsible for distributing sugar to the liver and muscles), a condition called type 1, or if the substance is secreted in small quantities and their action is weak (type 2).

There is a list of foods that are absolutely prohibited, all in smaller portions, may be included in your meal plan. Note that if you prohibit certain food will feel robbed and angry, which will only eat them without control, so you need to consider that products and food that increase your blood sugar will be consumed in increasing quantities small, combined with other foods and coordinated with changes in medication doses or exercise.

Carbohydrates

They consist of carbon, hydrogen and oxygen, and were classified as simple and complex. The first is characterized by sweet, are digested quickly and immediately enter the blood, therefore, give us instant energy. In turn, are divided into monosaccharides (eg glucose, fructose and galactose, whose main sources are honey, fruit, milk and juice) and disaccharides (sucrose, maltose and lactose, found in refined sugar, milk, beer and jams).

The complex calls are not sweet, take longer to digest and, therefore, their passage into the blood is slow, among them are the oligosaccharides (maltotriose and dextrins, contained, for example, sports energy drinks or biscuits) and polysaccharides, which in turn are divided into starchy foods (starch and starch present in potatoes, sweet potatoes, cereals, pasta, bread and bananas) and fibrous (so called cellulose, lignin and pectin, rice, tortilla, wheat bran and oat , apples and green vegetables, etc.).

You should consider that carbohydrates must always be present in the body, as well as provide power, allow the “savings” of protein to build and repair muscles. It is necessary to constitute 60% of the daily diet, whether it be directed to athletes, people with diabetes, breastfeeding women or children, but should review the support it receives to make sure the amount your body tolerates.

Fruits and vegetables

It is very important to eat fruits and vegetables every day since, besides providing vitamins, minerals and fiber, the majority are naturally low in fat, sugar and sodium when consumed as an input or snack will make you feel satisfied, so it will be less likely to overeat.

It is recommended that you eat 100 to 150 grams of vegetables such as spinach, celery, eggplant, watercress, broccoli, cabbage, cauliflower, asparagus, spinach, lettuce, radish, carrot, pumpkin, onion, sprouts, mushrooms, beans, artichoke and garlic.

The amount of fruit is approximately 100 grams, of which there is great variety, for example, peach, plum, strawberry, pomegranate, kiwi, lemon, tangerine, apple, peach, melon, quince, orange, pear, watermelon, cherries, figs, persimmons and grapes.

Fiber

It is the part of plants that humans can not digest, it is not absorbed, there are two types: insoluble and soluble. The first does not dissolve in water and acts like a broom, and that helps clean the intestinal walls, with foods that contain it are fruit and vegetable skins, whole grain breads and cereals.

The soluble is vital in controlling glucose levels because it leaves the stomach slowly and this causes those who consume to feel full longer, besides, making the absorption of carbohydrates is slower. It is found in beans, oats and barley and some fruits and vegetables.

Fats

Following moderate-fat diet is beneficial for people with diabetes, helping the digestion is slower, controls the amount of glucose and causes it to feel full after small meal or snack. The tricky part is knowing how much is needed for individuals who have the disease, nutrition specialists consider that consumption should not exceed two tablespoons a day.

As part of the diet low in fat, it is important to prefer those that protect the heart, as so-called omega-3 and omega-9 and monounsaturated fats, found in olive and walnut oils, salmon, sardines, beans soybean and spinach.

Meat

As we know, the meat we provide protein, folic acid and iron, no reason to suppress their intake, the important thing is to remove all the fat and consume 2 to 3 times a week alternating between the red (beef, lamb, goat and pig) and white (chicken, fish and rabbit).

Each serving should weigh between 150 and 200 grams, and should always be served with a garnish of vegetables and beans also have to consider that the portion of meat can be replaced by an equal weight of liver, 200 grams and 250 grams of squid mussels.

credit to: Angelica Villanueva

1. Eat well and often. Starving will not make you lose your belly, start the day with a good breakfast, but plenty of saturated fats or fried, and uses frequent small snacks throughout the day to keep your metabolism activated. Each day you must make at least 5 meals because when you go too long without eating your body starts saving mode, it spends very few calories and builds everything that comes “just in case”.

2. Leave the speed races. The faster you lose weight the less likely they are to keep the loss. Crash diets that make you starve to accelerate the process do not work long term. At the end stimulate your body to conserve its fat by famous yo-yo effect and generally make you lose water needed, especially if you exercise.

3. Choose your fats well. Remove fat is totally wrong because it is necessary, but chooses to type healthy monounsaturated fats (olive oil, nuts) and polyunsaturated fats (cold-water fish), controlling foods rich in saturated fats (meat, butter .. .) Check the labels and when you see “partially hydrogenated vegetable oil,” know that signals the presence of unhealthy fats like those damned trans fat.

4. Addressing the “hidden calories”. Some people get fat eating little, but do not pay attention to his can of carbonated beverage, the crunch candy bar, the cap of the bar or his glass of scotch every other day. In many cases these small snacks provide calories but not give you a feeling of fullness. A tin can contain 150 kcal, eliminate them from your diet and only lose 5 kg this gesture in a year.

5. “Liposuction? Do not think you can eat whatever you want and then get you fat in the operating room to spend your savings base. Liposuction removes subcutaneous fat or superficial, not deep visceral fat is what really poses a health risk. Fat cells removed you are gone forever but nothing prevents your body to make new fat cells.

6. Enjoy authentic drink with 0 calories. When you are hungry and a small healthy snack (yogurt, cereal, apple, etc..) You would not have filled the stomach or calm the anxiety, get an infusion of a pleasant taste. We suggest that tea rooibos has no caffeine or an infusion of liquorice, mint and anise if you want a sweet taste without adding sugar. Not only will you calm down, you also hydrate, are digestive and provide you with healthy nutrients and antioxidants.

7. Stick to the math and train every day. Each half kilo of fat contains 4500 kcal or what is the same, need all those kcal to get rid of half a kilo of pure fat (1 g fat = 9 kcal). With that removed 600 kcal per day with some exercise and taking care of your diet you will see your fat decreases by nearly 500 g per week (600 x 7 days = 4.200 kcal).