If you’ve been struggling with obesity for years, you know how discouraging it can be to always fight with your weight. To be hungry all the time. Losing weight only to gain it all back again, and then some. To worry about health risks associated with obesity. Now, as if you don’t have enough to worry about, they’ve thrown another one at you: diabesity.
Diabesity prevention and the diabesity epidemic
What is diabesity?
Diabesity is, strictly speaking, the combination of type 2 diabetes with obesity. But it is so much more than that. Diabetes and obesity are interdependent, as they are both characterized by the body’s inability to use or produce insulin effectively. For that reason, if you have one of these diseases, your risk of developing the other one is extremely high. For example, obesity is a primary risk factor for type 2 diabetes precisely because it causes insulin resistance which can eventually result in chronically elevated blood glucose levels. There is also scientific evidence that insulin resistance causes obesity. The symbiosis of obesity and diabetes has been known for many years.
According to the Centers for Disease Control and Prevention (CDC), about 90 percent of those who are obese will develop type 2 diabetes, and more than 90 percent of those who have type 2 diabetes are overweight or obese.
Symptoms of diabesity
The symptoms of diabesity vary and may include:
- Elevated blood pressure
- Abdominal obesity
- High blood sugar level
- Abnormal cholesterol readings
- Systemic inflammation
- Sugar and carb cravings
Complications of diabesity
The above symptoms can eventually lead to many serious health complications, including:
- Cardiovascular disease
- Some cancers
- Neuropathy (nerve damage)
- Kidney disease
SANE news you can use today for diabesity prevention
The good news (yes, there IS good news) is that diabesity can be prevented, but you may not hear about any of them from your doctor. Here are 8secrets to preventing diabesity even doctors don’t know but have been proven in thousands of clinical studies.
1. Healing the hormones will help prevent diabesity
Though the media, government, and most weight loss “experts” aren’t reporting it, research has proven obesity to be caused by dysregulated hormones. Insulin is the main culprit here. Insulin is a hormone produced by the pancreas that regulates blood glucose levels. It also regulates your level of body fat. In fact, it is impossible to have any body fat without insulin; that’s how crucial this hormone is to your survival.
During digestion, your stomach breaks down carbohydrates into glucose. This is released into your bloodstream, which triggers the pancreas to release insulin. Insulin travels through your bloodstream, telling the cell doors to open to accept the glucose. The cells open, accept the glucose, and it is converted to energy immediately or stored for future usage. Your blood glucose levels fall, and all is well. That’s the way the body should work.
If you routinely eat an inSANE diet, however, the story is very different. Your bloodstream becomes so overwhelmed by glucose that either the pancreas can’t keep up with it or the cells do not use it as well as they should. There is so much insulin around – all the time – that the cells are not responsive to it; they become resistant to the insulin.
The result is a high blood glucose level and insulin circulating in your bloodstream. Both raise your risk for diabesity. Insulin also signals your metabolism to cease burning fat because energy is already going to your cells. After all, if energy is going to your cells, why does it need to take energy from fat? It doesn’t know, however, that the cells aren’t accepting the energy. This is the clog in your hormones, the one caused by eating InSane foods, and the one that can be cleared by eating SANE foods.
2. Lowering the setpoint weight leads to permanent weight loss and prevents diabesity
It has to be clear to hundreds of millions of frustrated dieters that calorie-restrictive diets don’t work. Diets have proven to fail 95.4 percent of the time, and yet the diet industry rakes in billions of dollars a year.
Sure, you’ll lose weight in the short term on a 1,200 – 1,500 calorie diet. But as soon as you go back to eating normally again – because who can eat Jenny Craig meals delivered right to your door for the rest of your life? – you’ll gain every last pound back, plus maybe 15 more pounds.
You’ve probably been on this dieting yo-yo quite a few times yourself, but have you ever wondered why this happens? It’s because your body has a setpoint it thinks you need to weigh – based on signals from your gut, brain, and hormones. Your setpoint weight is the number on the scales that your weight tends to hover around, within a range of 10 to 15 pounds. Your body defends this setpoint at all costs, and it will fight every effort you take to be a different weight.
It has been proven scientifically that a decrease in calories causes the metabolism to slow down, and an increase in calories causes the metabolism to speed up. The body acts like a thermostat, adjusting calories burned to keep it close to the setpoint weight.
The calorie deficit model of weight loss, then, is not the complete story, and it has caused so much unnecessary pain for so many people. If you have felt guilt, shame, or any other negative emotion concerning your weight, it is time to stop it. You are not to blame for obesity or for your weight loss struggles. Lowering your setpoint weight by eating SANE foods and leading a SANE lifestyle will lead to permanent weight loss and prevent diabesity.
3. Eating certain types of food are important in preventing diabesity
Research has proven that the quality of food counts much more than its quantity in preventing diabesity. Contrary to the calorie deficit model, all calories are not the same; rather, macronutrients are metabolized differently in the body. Carbohydrates, for instance, are quite easy for the body to turn to fat, while the opposite is true for protein.
4. Avoiding all starches and added sugars is the easiest and best way to prevent diabesity
The easiest way to prevent diabesity is to avoid all starches and sugars. The body does not require starch in any form, and the standard American diet includes way too many starches. What is the danger of starches? The stomach breaks starches down into sugar (glucose), which raises blood sugar levels.
Eating too many starches and sugar results in more and more insulin being released to deal with the overload. Over time, this results in obesity and diabesity.
Sugar deserves special mention. This sweet little devil raises your setpoint even if you’re staying within your caloric range. It also clogs the hormones, making you hungrier while making it difficult for you to know when you’re full. Research has also shown sugar to be as addictive as heroin and cocaine.
High-fructose corn syrup is even worse. Because it is sweeter and cheaper than sugar, food companies use it to sweeten almost everything. Soft drinks, candy, cereals…you name it, if you read the labels, you’ll probably find high-fructose corn syrup. It gives them more bang for their buck, but it’s even more harmful than sugar.
High-fructose corn syrup has been shown to create hunger, cause higher rates of obesity, increase the risk of heart disease, and many more. If sugar is bad, high-fructose corn syrup is evil. Try to steer completely clear of it.
5. Eating more quality SANE foods will lower the setpoint weight and help prevent diabesity
Thousands of studies have proven eating more SANE foods will lower the setpoint weight, allowing you to lose weight effortlessly without counting calories.
As a general rule, eat foods as close to their natural state as possible. Eat plants you could have picked or animals you could have hunted. You don’t have to be a gardener or a hunter, of course. Simply shop the perimeter of the grocery store for vegetables, meats, nuts, seeds, etc. (The middle of the store has all the processed and packaged foods.)
By the way…bread and cereal do not count as a natural state just because it says “natural” on the label. These foods are processed. If they ever grow a cereal tree, that’s a different story. Also, it does not really matter whether the food is organic, although organic foods may have advantages. The main principle is to choose SANE foods that are close to their natural state, and you don’t have to go back to the caveman days to discover what that was.
Just think about what your great-grandparents ate. Diabesity was not a problem in their day, and that was because they ate a naturally SANE diet.
The main SANE food groups are:
- Non-starchy vegetables
- High-density protein
- Whole-food fats
- Low-fructose fruits
6. Eating at least 10 servings of non-starchy vegetables is crucial for preventing diabesity.
Eating a minimum of 10 servings of non-starchy vegetables per day is a crucial part of the SANE Solution for a few good reasons.
Non-starchy vegetables have water, fiber, and – surprise – protein, which fills you up quickly and keeps you full longer. Though vegetables are carbohydrates, their fiber slows the transport of glucose into your bloodstream, which keeps your blood glucose levels down.
Non-starchy vegetables lower your setpoint weight, they are nutritious, and they are impossible for your body to store as fat.
Dark green, leafy vegetables are your best choices, and they are amazingly easy to incorporate into your diet. Chop up spinach and add it to a salad or add it to a batch of homemade vegetable soup. Spinach and kale are excellent choices for a green smoothie.
You don’t have to just eat green leafy veggies, however. You can take your pick of such non-starchy vegetables as asparagus, broccoli, carrots, celery, onion, and tomatoes.
Other lifestyle factors that help prevent diabesity
Lowering your setpoint and losing weight permanently isn’t just about your diet, although that’s a big part of it. It is a total lifestyle change that will make you feel better than you have felt for years– maybe ever!
Other important principles of the SANE lifestyle, besides the diet, are to de-stress regularly and get plenty of sleep.
We live in a stressful society. Everything is moving way too fast. Every piece of news we hear, it seems, is bad news. Work is stressful. Home is stressful. There is no safe haven. We are so used to stress that cortisol, the stress hormone, is continually pumping through our bodies. Our bodies often release adrenaline, too, to prepare us to “fight or flee” the threat.
That response works well and appropriately if we are really facing a life-threatening event. But a deadline looming at work or a traffic jam on the freeway doesn’t merit that same emergency response.
Nevertheless, our bodies act as if we were physically in danger, and that is bad for our health and for our setpoint. Studies show that extended periods of stress raise cortisol levels, which contribute to belly fat, a known risk factor for insulin resistance and diabesity.
Here are some tips for de-stressing:
- Don’t watch or read the news. While it might seem “responsible” for you to stay on top of current events, reading or watching the news can only bring you down. You might find a heartwarming story here and there, but for the most part, all the news will be tragic or shocking, or pathetic. Almost none of it will be good for your mood or stress levels. If you must read or watch the news, at least don’t do so first thing in the morning. That’s a terrible way to start your day!
- Take a stroll in the park. Walking outside in the fresh air is a great way to relax. Research has shown physical activities, such as walking, to be as effective as antidepressants in improving mood.
- Just breathe. Taking a few long, deep breaths is a great way to de-stress. It not only brings more oxygen to your brain, allowing you to think more clearly, but it also gives you a point of focus. In addition, if you make your exhalation longer than your inhalation, you’ll find yourself becoming relaxed very quickly. That’s because the out-breath engages the sympathetic nervous system, so use this knowledge to your advantage!
8. Get Enough Sleep
We also live in a sleep-deprived society. You might be surprised to learn that the quality and quantity of your sleep affect your weight. It’s true. Research has shown those who do not get enough sleep have higher levels of cortisol, which increase belly fat.
To keep cortisol levels in check, try to get at least 7-8 hours of sleep at night. Here are a few tips to help you fall asleep:
- Toss your devices. Stay off your computer or smartphone an hour before bedtime. (It wouldn’t hurt to turn off the TV, either.) The light from the screen makes your brain release less melatonin, a hormone that regulates your wake-sleep cycle, which prevents you from falling asleep fast.
- Skip evening snacks. Don’t eat a few hours before bedtime, as digestion can disrupt sleep.
- Practice progressive muscle relaxation. Practice slowly tensing and then relaxing each muscle in your body. Start at your toes, and then slowly work your way up to your head. Research has shown this to be a great way to relax your body, which will help you drift off to sleep.
Restoring SANEity is a process, but it is fun and healthy, and you will no longer have to struggle with your weight – or fear diabesity.
Next: diabesity prevention with SANE
There is much more to the SANE lifestyle. Getting 7-8 hours of sleep a night, reducing stress, staying hydrated, and performing eccentric exercises are other important factors in lowering your setpoint.
Break free from the yo-yo dieting rollercoaster that can lead to diabesity. By balancing your hormones and lowering your body’s set-point weight, SANE is the solution you’ve been dreaming of.
Want to know the exact foods and serving sizes scientifically proven by over 1,300 peer-reviewed research studies to boost metabolism, burn fat, and enjoy virtually effortless weight loss like a naturally thin person?
Begin your exciting journey to lasting, healthy weight loss today. Download the free SANE metabolism boosting food list, cheat sheet, and “Eat More, Burn More” weight loss program by.