Category Archives: Health and Fitness

What Foods To Eat For Maximizing Fat Loss

Hi there, in this article, I will show you how to eat 1,400 calories mindfully without having to literally count calories.

There are two clear-cut methods to maximize fat loss. Either you burn more food ingested through exercise or you decrease the food you eat. Let’s leave the first for later discussion and deal with the second.

What most of us mistake for calorie restriction is severe dieting. We go below the 1200 calories limits by adopting crash diets and by skipping meals. This inadvertently triggers the “starvation mode”. In the starvation mode, your body realizes that there is an impending crisis. The amount of food being supplied to it has been reduced and it presumes that it will continue.

So, instead of burning the fat deposits to provide energy in the absence of food in the present moment, A CRASH DIET does just the opposite. It hangs on to every molecule of fat it can find in every nook and cranny of your body. It starts burning the muscle mass to provide for energy.

The Bottom-line: Not eating is not going to get you anywhere. At the most, you will lose all the water weight. You should aim for a healthy caloric reduction, 400-500 calories less than what you usually consume.

The next thing you should pay attention to if you want to maximize fat loss is meal timings. It includes eating at the right time every day and eating the right number of meals, AROUND 6-7 IS THE BEST WAY. It is essential to eat at the same time every day because it puts the body into a proper cycle and makes it easier to process everything systematically. Do not eat out of schedule.

If you think three big meals for the day – breakfast, lunch and dinner – are enough, you are mistaken. However, there is no doubt about it that they are absolutely necessary; you must not skip any of them.

By eating only three large meals, you slow down body metabolism. It is a better option to break down the total calorie intake into 6-7 meals. Doing so keeps the fat burning mechanism going constantly. However, it is 6-7 smaller meals, not 6-7 large sized meals. Each of these meals should be about 200-250 calories.

Now coming to what you should and should not eat, you should eat everything in moderation. Carbs are not that bad as long as they are not the simple ones. The sugar found in cookies and candies is the simple type. The body breaks it down in minutes offering an immediate spike in energy. It uses it up at the same speed. When someone faints you put sugar or a candy into the mouth, right?

If you pile on sugar when it is not needed by the body, it will accumulate adding to your already-overabundant fat reserves. You should eat complex carbohydrates as the body takes longer time to digest them.

Avoid simple carbohydrates such as white bread, white pasta, white rice, chocolates, potato, cocoa puffs and chips. Also, cut your intake of carbohydrates for the evening meal as it is not used and it gets stored. All carbohydrates must be eaten before 2 in the afternoon so that there is enough time to digest and use them.

Just like carbohydrates, there are good and bad fats. The unsaturated fats are the healthy variety and are found in large quantities in avocados, nuts, olive oil, coconut oil, canola oil and grape-seed oil.

You can also eat sea foods in moderate amounts as they contain Omega-3 fatty acids, a healthy variety of fat. You should steer clear of saturated fats and trans-fast as they increase add fatty deposits. They are also unhealthy as they increase bad cholesterol in the body.

A weight loss diet is incomplete without protein. In fact, you will have to double up on the amount you eat. There are several reasons for it. Protein like fiber takes long time to digest and keeps you feeling fuller for a longer period of time. Proteins build more muscle tissues and more muscle tissue uses up more energy. Dietary proteins also build endurance and stamina needed to get through hard and rigorous exercise routines. It helps the body recover after a workout and thereby get back to exercise the next day.

The Best Foods You Can Eat to Nourish the Kidneys and Bladder

In Oriental Medicine, the nature and quality of food including its flavour, taste and heat/cold nature, determines its healing potential and its ability to balance or unbalance the body, through affecting the Blood, Qi and other body fluids.

There are many ‘diets, and the aim of this perspective on food and nutrition, is not to give you another ‘diet’ to follow rigidly, but rather, to give you some simple guidelines from a combined western and oriental perspective. These will give you a way to gently nurture and support your body from the inside.

The Water Element which governs the Kidney and Bladder organs in Traditional Chinese Medicine, relates to the season of winter, and it the most yin part of the seasonal cycle. It is the time for introspection, rest, putting oneself into a receptive mode and storing energy, nutrients and Chi. It is also about warming the body’s core.

The flavours that support the Water energy are the salty and bitter flavours, because they promote a sinking, centering quality.

Bitter foods include lettuce, endive, watercress, turnip, celery, asparagus, alfalfa, rye, oats, quinoa, amaranth and citrus peels.

Salty foods include, miso, soya sauce, seaweeds, millet and barley.

The Kidneys in Traditional Chinese Medicine are seen as the core of the body and are the foundation of all yin and yang qualities in the body.

The Yin energy is about nurturing, supporting, stabilizing, moistening and building the body. The Yang energy warms, energizes, and animates the body. The Kidneys also store the Jing essence, which is the Qi (vital energy) passed on from the parents. Jing determines the constitution and health of the person, and once it is used up, life ceases. Certain foods nourish Jing, and will promote the growth, renewal and development of the body and mind, resulting in more vitality, longevity, increased reproductive capacity and protection from premature ageing.

The Kidneys can manifest a deficiency of Kidney Yin and/or Kidney Yang, Deficient Kidney Qi, (which is not as deep as a Kidney Yang deficiency and Jing (essence) deficiency.

Symptoms of Kidney Yin deficiency are those which indicate a drying up of internal fluids and an increase in deficient heat symptoms. For example, dry mouth and throat, fever, dizziness, tinnitus, constipation and spontaneous sweating.

Symptoms of Kidney Yang deficiency include cold extremities, an aversion to cold, lack of sexual desire, frequent clear urination, weak knees and back and a pale complexion.

Foods that nurture Kidney Yin include millet, barley, tofu, string beans, black beans, kuzu, watermelon, berries (black, mulberries, blue) potatoe, seaweeds, spirulina, chorella, black sesame seeds, sardines, crab, clams, eggs, pork and cheese.

Foods that nurture Kidney Yang include cloves, fennel, anise, black peppercorn, ginger, cinnamon, onion family, chicken, lamb, trout, salmon, quinoa and walnuts.

Foods that build up the Kidney Chi include parsley, wheat berries and sweet rice.
Foods that nourish Jing essence include chorella, spirulina, fish, liver, kidney, bone and marrow, almonds, milk, ghee, royal jelly, bee pollen, plus vitamin A and B12.

A common imbalance in the Bladder is a condition known as Damp Heat in the Bladder, in western terms a Bladder infection. This indicates that dampness and heat have combined in the bladder, producing symptoms of burning, painful or frequent urination, sometimes fever, thirst and a sensation of urinary fullness.
Bitter, cooling and alkanizing foods help reduce dampness and heat.
Useful foods for damp heat conditions include aduki beans, lima beans, celery, carrots, winter squash, potatoes, asparagus, mushrooms, lemon and cranberries.
Eating lightly (vegetable broths) and drinking plenty of fluids is the best recommendation, especially in the acute stage of the infection.

How to Eat Right

Humans are designed to eat enough food to grow to maturity, reproduce, and die. The human body is flexible enough to deal with poor nutrition, adequate nutrition and excess nutrition. This is not to say there is not a balanced state of optimum nutrition. Unfortunately modern man is but a shadow of his efficient hunter/gatherer ancestors. Plentiful hunting grounds and lush vegetation have been replaced by spacious supermarkets and jumbo sized food courts. No longer do muscular legs hunt prey and gather fruits and nuts, but withered limbs use escalators to deliver the overfed masses to restaurants which will feed you 10,000 calories for ten bucks.

The deep fried carbohydrates being sold hardly qualify as food, but rather a cleverly designed caloric delivery system. They leave you satiated, undernourished, and overfed. The bottom line is, if you are overfat (pinch an inch), you are eating for a specific feeling that the food chemistry gives you. You are not eating for nutrition, you are not eating because the food tastes good, you are eating food for something OTHER than survival, nourishment, pleasure, or socialization. If you have clinical or morbid obesity, you are structuring your life specifically to have food present and available wherever you are. Your life is geared around food.

Calories count, period. There is no magic. Eat less calories and you will lose weight. There are more efficient macronutrient breakdowns to prevent muscle and bone loss, but no REAL magic. If calories are reduced, nutrients must be dense to provide for adequate nutrition. This requires VERY specific food choices. A benefit of reduced calories is its anti aging effect. All mammals, under low calorie conditions resist and reverse aging mechanisms.

Very important is the awareness that pastry, bread, bagels, potatoes, rice, juice, cereal, and pasta are simple starches and will rapidly feed the fat stores in your body. These foods should be replaced with low sugar fruits, greens, and vegetables from a variety of colors. Even with this beneficial trade, IT IS THE TOTAL AMOUNT OF CARBOHYDRATES IN THE DAY that counts. It goes back to the idea of the TOTAL AMOUNT OF CALORIES. There is no free lunch.

Carbohydrates vary in density and quality. You should totally ignore, and I repeat, totally ignore the labels on food that show “23 grams of carbohydrate, and only 8 grams of sugar”. This is fantasy. In the case of juice, bread, breakfast cereal, and “energy bars” this is VERY misleading. The carbohydrates in those products RAPIDLY turn to sugar in the body. In fact many popular foods such as potatoes, pizza, and bagels are served in portions that exceed anything that would resemble a normal, human, carbohydrate intake.

Proteins must come from lean sources. There are healthier sources of fat than the fat that surrounds incorrect protein choices. Therefore the leanest protein choices combined with healthy, ‘smart’, fats from separate sources are your best bet. Lean sources from animals would be seafood, particularly cold water fish like cod and salmon. Appropriate poultry sources would be turkey breast and chicken breast. The other parts of these birds are close to lower grade beef in terms of saturated fat and cholesterol. Some beef can be found that is less than 5% fat. This would be perfectly suitable as high grade protein source. Egg whites, devoid of the fat-laden yolk is also a good source. Many scientists debate on the effect of the egg yolk’s on blood cholesterol. This argument may go on for years, but other components of the yolk, namely arachadonic acid, and saturated fat have bad effects on blood chemistry and health. Other sources such as wild game are excellent and closely represent what our hunter/gatherer ancestors ate. These would include, ostrich, buffalo, elk, and venison. By all means, try to find sources of these alternative proteins. Lastly, dairy products like low fat milk, cottage cheese, and yogurt provide top grade protein and an excellent form of calcium.

Fat is nothing to be feared, it must be understood. There is fat to avoid, like trans and rancid fat. Then there is fat to be embraced such as monounsaturated sources and fish fat. Fat is a dense source of calories, so a little bit goes a long way. Many low fat food sources can be enhanced in nutrative value and satiation by adding the correct fats. Simply adding fish to the diet, or fish oil, has a tremendous effect the betterment of ones health. The inclusion of olive oil, macadamia nuts, almonds, and avocados provide flavor, nutrients, and a healthy dose of friendly fats. Never eating anything fried is another simple tool that points your metabolic compass in the right direction. Burning fats or exposing them to excessive air or heat is to be avoided entirely. A simple list of good fats vs bad fats, and some simple storage and preparation guidelines are all that is needed to integrate fats into a proper fat loss and fitness program. One quick postscript on fat,..under no circumstances are potato chips, french fries, or bacon good. They represent the rotton end of the bad fat spectrum. I have never seen a potato chip walk the earth. Once again this goes double for frying,…DON’T. You are using an effective delivery mechanism to induce rancid, overheated fat to your body and the body of your loved ones.

You must have short term goals, and a long term outlook. You must have a plan to reformat your lifestyle and get lean. The idea that diets do not work is an interesting one however. Any diet, by any design,has to work. It is based on a reduction of calories. Physics work, try dropping a pen and see if it hits the ground. Most frequently, it will. That means the laws of physics are intact. You can safely assume that increase activity and decreasing intake will result in a reduction of stored energy (BODY FAT).

That leaves the ball in your court. Since this energy formula works for everyone, only you can be responsible for your degree of obesity. In life, most often, the individual determines what goes in his mouth and how active his/her day is. NO ONE else determines this. The exceptions of course are things like concentration camps with inadequate calories and forced labor. Magically, everyone is devoid of fat, muscle, and health, through inhumane treatment. The example is relevant however. There is not ONE obese person in the crowd that is resistant to the energy in versus energy out formula. The opposite case of losing control over choice is the child whose diet is governed by misguided or uninformed adults. Then the natural energy demands of growth, childhood activity, and high metabolic rate, are outgunned by a diet of densely caloric foods that are rich in bad fats, loaded with simple carbs, and highly accessible by clever marketing. The average adult, therefore, is totally responsible for their bodyfat levels.

The word RESPONSIBLE sounds heavy, but is wonderful news. If you created it, you can change it. You have ABSOLUTE control over your bodyfat levels. Many people live in a world of avoiding responsibility, and living with a highly developed excuse-making mechanism. They are not responsible for ANYTHING in their lives. They always lay the blame for poor decision making elsewhere. They blame bodyfat on addictions, stress, hormones, genetics, horoscopes, relationships, and nationality, yet fail to realize that the one common denominator mathematically involved in all of these excuses is THEM. For them, they are not fat because of choices they made. Diets do not work for them. It’s as if some scary little gnomes from the movie “Phantasm” come in their bedroom at night and stuff cream pies in their mouth while they are asleep. They wake up magically more obese than they were the night before! Remember this, if you have control, you have the ability to change anything, if you don’t have control, someone else does. Let’s hope that someone else is adequately schooled in diet and exercise to force you into a good program.

In a discussion of fat loss it is important to mention genetics. If you want a lean, fit, body, with little effort, choose your parents correctly. Make sure they are tall, lean, and have well defined muscles. Also make sure those parents enjoy physical activity and learning. The truth is you are stuck with the cards nature dealt you. Even if you have hormonal problems, injuries, and obesity on both sides of the family tree, your body is subject to the energy formula. The manner in which you get fat, in fact, is determined by genetics. Your genes control the amount of muscle mass, bone length, neurological efficiency, and hormonal make up. This means that only you can determine where you want to take the vehicle that you call your body. We all know someone who eats everything and is naturally thin and fit. They may say that they were athletic when they were young, or worked on a farm or other labor intensive job in their youth. This they claim, may be why they have been fairly strong and slender all of their lives. They of course may also believe in Bigfoot and Crop Circles. The reason they have a superior genetic make up is their gene pool. Dribbling a basketball will not make you 7 feet tall, your parents determined that. A 22 inch waist on a woman is determined by heredity and not training. In fact, a small waist is less stable and probably under-muscled. 300 pounders and 7 footers die sooner than folks of average height. Enter the realm of reality and live in the now. How you looked in high school, during football, in your twenties, at your wedding, before your first child, yadda-yadda,…WHO CARES? You cannot change the past, and it is gone anyway. You have definite control over the NOW. You have the power to make decisions, you can understand the grade school math, you can decipher the middle school physics, and you can reproduce the high school physical education exercise program and be successful.

The pathway to fat loss begins with accountability. Be responsible, look in the mirror and point the finger at the only person in control. Do not blame your parents, your youth, your genetics, your spouse, your friends, the food industry, fast food restaurants, addictions, allergies, depression, hormones, doctors, or the media. Take control and wield the power of change. Don’t be the person stuffing food down their pie-hole whining about everything, but doing nothing. In fact take a photo or video of your self and use it as a reference as you are successful in your fat reduction program. Also forget the nonsense that the camera adds ten pounds. That would mean that many people have six cameras pointed at them at once. Use simple measurement tools like a bathroom scale and a tape measure for the waist. Do not get hung up on the numbers, just realize there will be a non linear reduction over a period of time. The closer you are to VERY lean, the harder it is to get leaner. This is why the exercise is SO important. It gives shape to the body that was covered previously with pounds and pounds of fat.

The last component, is the need for coaching. No one is born with all the specialized knowledge in the world. You may need a guide or coach to inform, motivate, and entertain you on your journey. There is no need to reinvent the wheel. Find someone who can give you clear guidelines, sensible rules, and appropriate distinctions. If anything they say sounds like it is something for nothing, …run away. Dietary voodoo promises magic but delivers only smoke and mirrors. Remember though, mystery holds more attention than logic. The elaborate spin attached to special diets may only be masking the authors denial of reality. Physics work, voodoo dieticians and trainers don’t. The simple energy formula with a basic understanding of food groups and the application of physical activity will work magic in the right hands. There is NO need for dis-illusion, illusions, or new age flamboyance. Keep it real, keep it focused, and keep making small decisions that will forever change your bodyfat levels and fitness profile.

Tom Furman has been involved in martial arts and conditioning since 1972. With an early background in wrestling and a student of the methods of the York Barbell Club, Tom immediately separated fact from fiction growing up outside Pittsburgh. Eleven members of his family were combat veterans, the most famous one being “Uncle Charlie” (Charles Bronson).

His down to earth training methods are derived from his decades long practice of martial arts and his study of exercise science. The application of force, improvement of movement and durability rank high on his list of priorities when training. He gives credit to hundreds of hours of seminars, training sessions, and ‘backyard’ workouts, including training time with many martial arts legends. He also credits his incredibly gifted training partners who came from varied backgrounds such as Exercise Physiologists, Airborne Rangers, Bounty Hunters, Boxing Trainers and Coast Guard Rescue Divers.

Eat Protein And Avoid The Yo-Yo Dieting Trap!

No matter what type of weight loss program you do, there’s one primary principle that must be embraced for it to work; you must take in less calories than what you burn. The fact is dieting is a type of controlled starving. Increasing the amount of demand (exercise) while giving it less fuel so it has to rely on its own fat stores as energy results in losing weight. However unfortunately, there’s much more to it than just giving the body less calories. It’s true, eating less calories may help you drop pounds, but what kind of pounds? Losing weight makes you smaller and this is a good thing for most dieters. However when they start out with the goal of dropping pounds, most dieters envision themselves and hope to become smaller and tighter with more muscular tone, not just a smaller fat person. The ultimate goal of a successful diet program is to shed only pounds of body fat, without losing a single pound of muscle. This will make a person not only smaller, but more fit and healthier.

The only way to do this is to set up a diet program with much more attention to detail than just a reduction of calories. The secret to only losing body fat during a weight loss program and ending up more tone and fit is protein. If you don’t eat enough protein while on a low calorie diet, your body will not only burn fat but it will also use protein as an energy source. While fat stores are obviously found in body fat, protein is stored in the skeletal and smooth muscles. This means if you don’t eat enough protein on a reduced calorie diet, you will burn up your muscles. Besides becoming physically weaker, this causes many problems. In regards to movement and body function, fat cells are merely energy storehouses and internal cushions for your organs. They take very little to no energy to maintain themselves (as they practically do nothing). Muscle cells on the other hand are what causes action in the body. They are responsible for all your movements and physical activities as well as internal processes like moving food through the gut (digestion) and your heart beating. Muscles take significantly more energy to work.

A person with more muscle than fat burns more calories at rest than a person with more fat than muscle. In regards to this, you can say the body’s metabolism is housed within its muscular system. Weight loss diets that don’t provide adequate daily protein often cause a loss of muscle leaving the dieter with less than he started with. With less muscle at the end of a weight loss program, you have effectively damaged/lessened the metabolism, leaving it slower than when you first started. With an even slower metabolism, weight gain comes on easier and is then even more difficult to get off. This is the basis for the common scenario of ‘yo-yo dieting’ and why so many people with good intentions to become lighter and healthier end up fatter and discouraged. The answer is to set your program up around eating the correct amount of protein. While eating less calories than what you burn is still a primary principle for weight loss, the most important aspect to keep your diet healthy is eating the correct amount of protein.

This will not be the same in all people and why cookie-cutter programs are not good to follow. People have different body types, different activity levels and different amounts of muscle. When you hear your friend lost a bunch of weight on a certain program, it’s tempting to try what they’re doing in hopes you’ll get the same result. However this is not smart without first making sure the amount of protein intake will also be the right amount for your body too. If you don’t do this, don’t expect the same results your friend got. This is a major flaw in many cookie cutter diet programs like Weight Watchers, Nutri-system and other popular fad systems. Most of these programs have many good points and help a lot of people, however they are ultimately flawed because they are simply a reduction of calories and not individualized for a person’s specific needs.

Figuring out the correct amount of protein to eat on your diet is not a difficult process but requires a little leg work before starting your program. The first step is calculating your lean body mass. Lean body mass is your body’s weight minus all body fat; this number tells you how much muscle you have. A good rule of thumb to follow for most weight loss diets is to eat 1.0 gram of protein/pound of lean body mass and add 10-20 grams. This is the minimum amount to eat per day so you don’t lose muscle mass on your diet. Depending on the amount of activity a person does and how accurate their lean body mass measurement is, this number may still not be enough but is a good place to start. For example, if your lean body mass is 150 lbs., plan to eat 160-170 grams of protein/day. This is more support for the reason to eat a number of small meals throughout the day. The average person (depending on activity levels, metabolism and LBM) can only reasonably digest 30-50 grams of protein in a sitting. So if you have to eat 160 grams/protein every day, divide this amount into 4-5 meals and you should eat 35-40 grams protein per meal.

To figure your body’s lean mass, you will first need to calculate your body fat percentage. Divide the percentage by 100 and multiply the number times your current body weight. This will give you how many pounds of fat you currently have on your frame. Subtract this amount from your current body weight and this will give you your lean body mass. There are several means to calculate body fat percentage and all have some controversy regarding accuracy. What matters most however with this measurement is consistency and establishing a useable starting point. In other words as long as you use the same method (and same parameters) to measure body fat throughout your program, the result will be good. Body fat percentage measurements that are pin-point accurate are unnecessary for a weight loss program to be successful and the means of which are unavailable to most people. For the most accurate results, it will be important to re-measure body fat percentage at various points during a program to make sure your program is working. This is the only real way to determine if you’re truly losing only fat and not muscle.

The easiest way to measure body fat percentage is by either calipers or a good body fat scale. Body fat calipers are not difficult to use however and most come with a short manual about how to properly take the reading. Some calipers are more accurate than others but require another person that knows how to use them. This can be the trainer at the gym, a doctor or even your workout partner. For more regular monitoring of your progress, a body fat scale provides probably the easiest access. These are available for fairly cheap prices with models ranging from professional quality versions used to weigh in athletes for official events to bathroom scales. Body fat scales use electrical impedance to electronically calculate your percentage on a digital readout. This requires stepping onto the scale with bare feet so a tiny, imperceptible current that runs through your legs. As muscle conducts differently than fat, the scale will make an estimate as to your body composition and give you a percentage. Comparatively, calipers are better to show fat loss changes in different areas of the body while the scale is really only reading the composition of your lower body.

Make maintaining/gaining muscle while losing body fat the main goal of your weight loss program and you will have both short and long term success. Start your next nutrition program with a body fat/composition measurement so you know your lean body mass. This way you will know how much protein to eat and can avoid losing muscle. I’m Dan Levesque, owner/operator of We are an online store that sells mma equipment, wrestling gear and weight management supplies for combat athletes. I have been a sports chiropractor and professional powerlifter for more than 20 years and now act as a nutritional counselor and strength coach for several high school and college wrestling teams. For a great selection of body fat scales and other very accurate electronic digital scales used to weigh athletes for professional or amateur events, check out our website. If you have questions about how much protein to eat on a program or any other weight loss concerns, please feel free to contact us through our online store.

The Best And Worst Times To Eat Carbohydrates

No single food or dietary supplement will alone prevent Type 2 diabetes. However, the right overall balance of foods in your eating plan and the overall amount of food can offer substantial protection. The type and amount of carbohydrates and fats eaten, are critical in determining the risks associated with blood sugar levels as these make up the majority of most people’s food.

As someone who is watching their blood sugar levels, chances are you are very careful about food timing. You are timing your eating times to coincide with when your body needs the nutrients the most. As such, you may have your menu carefully planned out during the day. But, at what point are you eating your carbohydrates? This can make a big difference regarding how your body handles energy: whether it is used to help build muscle and maintain health or whether it goes towards your body fat stores.

Here are the best and then corresponding worst times to consume carbohydrates…

1. First Thing In The Morning. First thing in the morning is an excellent time to consume fibrous carbohydrate sources along with a small dose of complex carbohydrates. Your insulin sensitivity levels are not at their peak in the morning, so you don’t want to overdo it. But at the same time, you do want to provide your body with some carbohydrates for energy purposes.

Keep yourself limited to around 20 to 30 grams of carbs at this meal.

2. Before Exercise. The next good time to consume carbohydrates is right before an exercise session. Right before exercise is when your body needs the fuel to prepare for physical activity and when it will be put to good use. Don’t be afraid to eat up at this point.

This said, do stick to slower burning sources as this will help ensure you do not suffer from a blood sugar crash partway through the workout session. You want the fuel to sustain you until the end of the workout.

3. After Exercise. Another excellent time to go for more carbohydrates is immediately following exercise. At this point your insulin sensitivity is at its highest level, so take advantage of this. Plus, any carbs you eat now are likely to go towards refilling muscle glycogen levels, which will, in turn, help you build muscle rather than gaining fat.

Take in the bulk of your complex carbohydrates at this point of the day and keep your vegetable consumption a bit lower. Too many vegetables will just slow the uptake of the carbs, which is not what you want.

4. Before Bed. Finally, the last time to be aware of is right before bed. If you can, avoid carbohydrates now. Eating carbs before bed would be the worst time to consume them because they are going to sit in your system at a point where you are not going to be active. If you get into the habit of eating too many before bed, it could lead to weight gain.

Instead, keep your meals before bed strictly focused on lean proteins and healthy fats. These will serve you far better.

Keep these tips in mind regarding carbohydrate timing. Time your carbs correctly and it will pay off.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.