I have diabetes. I am gaining weight. I have gain almost 10 KG weight in last 2 years. Can U suggest me a proper diet. Do's n do not's. And exercise for controlling both diabetes as well as weight. My stomach has blown a lot. My waist size has increased from 32 to 36.
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1. No alcohol 2. Reduce body weight 3. No smoking/ tobacco 4. Diet - no ghee/ butter, have mix of vegetable oils - mustard, til, ground nut, olive oil, have more green vegetables and fruits, have whole grain atta, no fried. Fast. Spicy / processed/ junk food. No sugar, potato, rice 5. 30 mts brisk walk daily 6. Deep breathing exercise for 10 mts daily 7. Meditation daily for 10 mts. 6-8 hrs of sleep at night 8. Expose your body to sun for 15-20 mts daily after some oil massage to get vit d. 9. Take more water- proper hydration 10 laugh for 2 mts good luck methi seeds ? 15-90 gm /day reduces glucose and cholesterol level. Oats Soya beans 25 gm /day, isabgol daily medicine can not be advised for open question for medicine and further advise contact on private chat.
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To control wt. You have to cut your calory intake and simultaneosly exercise regularly. Avoid sweers, sugar,jaggery, honey,sweet fruits like banana, mangoes,grapes, cheekoo etc. Avoid nonveg, eggs. Take a plateful of salad before each meals. Avoid alcohol, cold drinks, fruit juices, excess tea coffee. Avoid excess use of butter, ghee,oils in cooking. Avoid snacks. Exercise is must. These measures will help you reduce wt. And in controlling diabetes.
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To control wt. You have to cut your calory intake and simultaneosly exercise regularly. Avoid sweers, sugar,jaggery, honey,sweet fruits like banana, mangoes,grapes, cheekoo etc. Avoid nonveg, eggs. Take a plateful of salad before each meals. Avoid alcohol, cold drinks, fruit juices, excess tea coffee. Avoid excess use of butter, ghee,oils in cooking. Avoid snacks. Exercise is must. These measures will help you reduce wt. And in controlling diabetes.
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You can cut down your weight by including fibre rich veggies (gourds) in your diet which will give you easy satiety also. Replace packed snacks and canned food stuffs which will contain extra oil and preservatives with raw veggies like cucumber/tomatoes.You can also include some fruits in your diet like guava, apple, pomegranate if it is less ripened ones so that your sugar level won't get affected. Stay away from all soft drinks and artificial sweeteners. Cut down oil in your diet and go for an unrefined wood pressed oils of local oilseeds like mustard oil/sesame oil/coconut oil for daily cooking. Include required amount of desi ghee and butter which will boost your immunity. Apart from your diet, your body activity level will also play a major role in your wt gaining. So be active for the whole day along with an hour of fresh air exercise also. Thus you can reduce your wt in a healthy way. And consult a good homoepath for diabetes to be treated gently and safely.
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