Diabetes Prevention: Lightly reduce weight by 17 kg
GARY BRIDGER, 63 years old, New Zealand Airlines A320 boss
The reason I took LCHF is that whenever I do a routine health check for a commercial flight operator's license, the results of weight and blood sugar index are shown to be overstandard. Flying players generally pay attention to health because it is closely related to our careers. Once you suffer from diabetes, it means that the career of a flying operator is about to end.
My old friend, Gary Hayman, who is also a flight attendant, convinced me that I had too much polysaccharide in my diet, so I started to reduce sugar significantly. As a result, my weight dropped by 6 kg, but it did not improve much about the continuous increase in blood sugar. I almost lost my job after suffering from type 2 diabetes.
That was when I approached Dr. Caryn Zinn, who let me try to limit healthy carb diets to lower blood sugar levels and further reduce weight. She downloaded an app on my phone to track my carb and protein intake (Easy DietDiary). After taking Karin’s diet plan, I lost another 11 kg (17 kg in total) after three months of low-carb diet, and my HbA1c blood sugar level changed from “pre-diabetes” to “normal”.
I am very satisfied with the results and am determined to take LCHF for a long time. Fortunately, my wife and family are fully supporting me, and they are also accepting new ways of eating. I get a lot of benefits from it. Just weight and blood sugar are controlled, which not only keeps me in business, but also makes me more energetic than before.
The most difficult part of LCHF is to get suitable meals when working and leaving home. Many cafes do not offer LCHF options at all, but it can be adapted by just a little imagination. For example, a Kesa salad without cubes is a good solution, or a Hanburger and salad meal that removes the bread and potatoes, and I also recharge my fruit with small packets of fruit as a snack until I find a suitable meal option.
For favorite foods, I like to eat eggs, bacon or scents, mushrooms and green vegetables for breakfast as the beginning of a new day. This breakfast is important to me and keeps me energetic before lunch. When it comes to lunch time, if you always come to a salad at home, you will have a LCHF-compliant green salad at SumoSalad bar!
The best family dinner roast lamb and cauliflower puree with cream, fresh cream and parmesan cheese, and grilled bread, but not noodles, but chopped croquette with mashed cauliflower puree with imitation mashed potato. We ate more fish than before, and of course more "on the surface" vegetables. I also often cook Malaysian (our favorite foreign dish) chicken or fish curry, plus plenty of vegetables and cauliflower rice that replaces traditional rice, which is really delicious!
What is LCHF?
‧LCHF usually represents low-carbon high fat (LCHF:Low-Carb, High-Fat), but we redefine it as low-carbon high fat (LCHF:Low-Carb, Healthy-Fat), which we believe better reflects its essence. Although we want you to eat more fat than before, the focus is on healthy fat sources. LCHF is not a "diet", but a lifestyle.
‧LCHF's lifestyle includes eating whole foods, that is, it is not processed or packaged as much as possible. If you really implement this diet, compared to the current mainstream dietary habits, your carbohydrate intake will eventually become less and your fat intake will increase. LCHF is a satisfying diet and has many benefits for health. Although there are some limitations (like anything in life), this cannot be said to be a loss.
Why do you do this?
LCHF has many benefits for yourself and your family. The following 5 major difficulties may make you feel the same way.
‧ Loss and maintains physical condition: Have you tried to lose weight, and once thought it was successful in reducing weight, but soon returned to its original form (even gained weight)?
‧ Healthy relationship with food: When you eat inappropriate food, do you always feel hungry and self-responsible?
‧ Improper pain: Do you often feel pain or have inflammation, and you must rely on drugs to improve it?
‧ Relieve the feeling of "exhausted": Are you tired of life, always feeling exhausted, and often filling your stomach with unhealthy quick food?
‧ Healthy and long-lasting: "want to maintain the best state" in health and life? Want to provide delicious, nourishing and simple food for yourself and your family?
Why LCHF is effective
‧ If you are prone to gain weight, often feel drowsy, stressful, and physically unsuitable, then you are likely to have insulin impedance problems and intolerant carbohydrates, and LCHF is the best way to live with insulin impedance.
‧ When you can control hormones (especially insulin), your body will act according to its innate instinct to become a fat-burning machine!
‧ Weight control is easy and easy, your energy level is better, and it feels great. A low-fat calculation calorie lifestyle that makes people feel hungry, weak and tired.
‧ What causes the increase in glucose and insulin levels? That's right, it's a carbohydrate. Everyone has different responses and tolerance to carbohydrates. Finding out your carbohydrate tolerance means that your blood sugar and insulin will be properly controlled.
What should I eat?
‧ Process the smallest whole foods to obtain high-quality carbohydrates such as vegetables (large amounts of non-spicy foods), fruits, dairy products and small amounts of beans.
‧ From the least processed meat, fish, chicken, eggs, dairy products, fruits, seeds and beans to obtain protein.
‧ Fats from the least processed whole plant and all animal sources, including avocado, olive oil, fruit, fatty fish, dairy products and coconut products.
What should I eat?
‧ Refining and processing sugar-containing junk food.
‧ Refined, low-invest packaged foods mainly based on carbohydrates, including most grains, such as bread, breakfast corn millet crisps, noodles, rice, grain millet sticks and dried baking.
Top Ten Principles
1.What is LCHF? Replace processed food with fresh food, the fewer artificial processing factors, the better. Simple and primitive food is the foundation of the LCHF lifestyle.
2. Reduce carbohydrates (reduce rather than completely eliminate) Sugar and grains are harmful to you (yes, bread counts, even whole wheat bread). As for how much carbohydrate is to be reduced, it depends on the individual's tolerance to carbohydrates or the degree of insulin resistance.
3. Suitable vegetables Vegetables are good for you, eat as much vegetables as possible for each meal. The good news is that you can add fat to your vegetables, such as olive oil or cream, to add flavor.
4. Be good friends with fat. Avoid sugar to reduce carbon emissions and have a good protein. However, since you always get energy from a certain place, you need to increase your fat intake. We will tell you how to overcome "lipophobia".
5. Appropriate protein You need protein to support life, but once it exceeds the amount required by the body, the protein will be transformed into sugar by the liver. LCHF is not a high-protein diet, and many people have reduced their reflux and stopped eating due to excessive protein extraction.
6. Follow the instructions of your body The importance of LCHF is that your body can now send and receive the messages you need to maintain the best condition, telling you when you are already full and keeping you energetic.
7. Connect support system Pay attention to people around you and ask for support. Don’t be afraid to make your own requests and needs when you go out. It's OK. It feels strange when you buy a Hanburger without Hanburger for the first time, but you will be surprised. When it comes to major events in life, many people will be happy to lend a helping hand.
8. Step by step and effort. Relying on your "restraint" alone is like resisting the chocolate bakery in the kitchen, which is a waste. Instead, everything is ready from the beginning to fill the surrounding area with suitable food.
9. "Three meals a day" You are like us, and as long as you are a human being, you will make mistakes. We will definitely go back to the front, and we guess you will also knowingly commit it. But it doesn't matter, as long as we can help you get back to the main train. We follow the principle of three meals: three meals a day, 21 meals a week, and maintain the correct food for every meal as much as possible. Even if there are three meals a week, it will not be overdoing it.
10. This is not just food. Experts point out that other things can also affect your health, such as sports, wine and smoke, drugs, pressure, sleep, etc.
Image source: "More fat and thinner"