The American Diabetes Association revealed the findings of the comprehensive Diabetes Prevention Program in one of the studies they conducted at over 25 clinical centers nationwide. Wherein, more than hundreds of participants who offered to have their routines checked and told to comply with nutritional and exercise recommendations.
Shockingly, all participants had been detected with ‘pre-diabetes’, a condition where the blood glucose levels are higher than normal, yet not yet in diabetic levels. If neglected or not treated, over half of those individuals diagnosed with pre-diabetes will develop Type2 diabetes within a few years ahead.
Must read – How does Type 2 diabetes evolve over the years?
For the study, the participants were divided into 2 teams. One half was given dietary recommendations, whereas the other half got the same dietary referrals, plus the advice to work out a minimum of 30 minutes daily, five times a week.
Those that included everyday exercise in their regimens as well as followed the diet recommendations reduced their risk of developing diabetes by 58%. It means, there is a significant effect of weight loss on diabetes progression over the years.
Those who made the recommended changes in their way of living shed ‘a moderate amount’ of weight. Even more essential, scientists identified something that they didn’t anticipate. Those in the treatment group had a significant chance of decreasing their blood glucose values to normal, something that had been thought was impossible.
Obviously, losing weight not only avoids a worsening of diabetic issues, but it also reverses the damages that obesity causes to the cells that generate insulin.
How much weight loss does it take to have an impact on the development of diabetic issues? The key remains in the interpretation of ‘a moderate weight loss’ – 5-7% of your body weight (1). In other words, depending on your body weight, a loss of just 7-10 pounds can make a difference!
The American Diabetes Association has recommended several guidelines to prevent diabetic issues in regards to a balanced diet is an excellent diet for stable, progressive weight loss. The diet regimen includes the following suggested day-to-day diet allocations (2):
- Grain – 6-11 servings per day (Bread, Grain, Rice, Pasta).
- Vegetables – 3-5 portions each day.
- Fruits – 2-4 portions per day.
- Milk – 2-3 servings per day.
- Meat – 4-6 ounces daily (Meat, eggs, fish, dried beans, nuts as well as peanut butter).
- Fats, Desserts, Alcohol – Occasional deals with.
Referrals for portions are based on sex and the activity levels performed by an individual. For example, a less active 40 years old female requires fewer portions than an active and energetic 25-year-old woman.
It’s likewise the dietary referral for the Heart Healthy from the American Heart Association, and also the recommendations from the USDA. The message is clear: losing weight, maintaining a healthy weight, and also consuming a well-balanced diet can significantly help to protect against most significant health problems.
Why wait till you’re diagnosed? Start today – or it may never happen.