If you are overweight or obese, losing weight can help reduce your risk of developing diabetes. Insulin is a hormone in the body, made from a group of cells in the pancreas called beta cells. Its important function is to control the body’s metabolic processes by burning carbohydrates and sugar to change them into energy for the muscles and cells of the body.
For those who are overweight or obese and at risk of diabetes, weight loss is essential.
- Avoid or limit beverages that contain a lot of sugar, such as soft drinks, sweetened drinks, fruit juices, สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน, etc.
- Reduce the amount of energy you consume each day by reducing the amount of fat you eat, but you still need to eat a balanced, well-balanced diet by reducing your energy intake by 500-1,000 calories per day, depending on your initial weight. For example, avoid fried foods and switch to steamed and boiled foods instead to reduce oil consumption.
- Aim to lose 5 percent of your new weight continuously until your weight is close to or within normal limits. Increase physical activity consistently and consistently by at least 700 calories per week or increase physical activity by at least 150 minutes per week until you lose at least 7 percent of your starting weight.
- High-protein foods, 30 percent of total energy can reduce the incidence of diabetes in people with pre-diabetes. Focus on low-fat meats and plant-based proteins such as fish, chicken breast, tofu, etc.
- Plant foods are rich in vitamins, minerals and carbohydrates, which are an important source of energy for the body. They contain dietary fiber, which helps the body to digest and absorb better.
- Artificial sweeteners should be avoid because even though artificial sweeteners can control sugar levels, they will make you addicted to sweets and want to eat the same amount or more sweets.
- Eat foods high in fiber and increase your vegetable intake.
- Reduce or limit your intake of processed foods such as sausage, bacon, pickled foods, etc.
Healthy alternatives, such as low-glycemic foods, can help you lose weight. And the goal of diet is to lose weight and maintain a healthy weight, so making healthy food choices needs to become a habit.