Diet or Meal Planning? Part 8

Life Throws a Lot Of Curve Balls

This past month I have been finishing up a project.  Many of you know I work in the technology industry and have been working for the past 18 months on a large project for a major health care company - well we finished it this past week.  The last month we have been rolling out 2-3 clinics a week as we got behind on time and budget and just had to get it done.  I had many 65-70 hour weeks.  Nice money but can be hectic.

In the meantime, we have still continued to add readers.  I am just grateful this continues to reach people.  And at least one person has now stepped forward and stated this blog was a great find for them and they have learned a lot.  I am grateful for that as that is still my desire.

I want to finish up this series and then evaluate where I will go with the Blog and more information.  I have found another amazing book that has some good ole' fashion methods of helping with diabetes and how to avoid medicines while staying in control of the beast within us all.

I have not been testing regularly and will get back to a journal starting Monday as I have to get my self back on track and ready for the golf season.

Diets

I will not try to steal anyone's thunder or take their material without giving them credit.  This post will be a lot from the following link as they cover the hundreds of diets out there and even rated them on how to find the right diet for you.  

US News completed an article on the top diets out there and I used this site to help me determine the diet plan I will be using - and I hate that word - I want to call it meal plan.

I have selected the Mediterranean Diet and it is not necessarily the right one for me but my wife has been following this meal plan her entire life, more greens than meat, no red meat, and lots of fruits.  She is very healthy and has great numbers when she goes to the doctors.

US News Rankings

"U.S. News evaluated and ranked the 32 diets below with input from a panel of health experts. To be top-rated, a diet had to be relatively easy to follow, nutritious, safe and effective for weight loss and against diabetes and heart disease. The government-endorsed Dietary Approaches to Stop Hypertension (DASH) snagged the top spot."

If you have been following this series, I have taken a lot of material from the US Government public material.  They push the DASH diet and most of the material drives towards that diet in the end.  Sense high blood pressure is use a mate with diabetes and also a stand alone disease, it just makes sense we all should be worrying about our high blood pressure as well.  This is the more balanced diet for general purposes.

US News Top Ten - along with the link to the article and study - each of the diets below have a link.  Enjoy the reading.

DASH Diet

DASH was developed to fight high blood pressure, not as an all-purpose diet. But it certainly looked like an all-star to our panel of experts, who gave it high marks for its nutritional completeness, safety, ability to prevent or control diabetes, and role in supporting heart health. Though obscure, it beat out a field full of better-known diets.

TLC Diet

Therapeutic Lifestyle Changes, or TLC, is a very solid diet plan created by the National Institutes of Health. It has no major weaknesses, and it’s particularly good at promoting cardiovascular health. One expert described it as a “very healthful, complete, safe diet.” But it requires a “do-it-yourself” approach, in contrast to the hand-holding provided by some commercial diets.

Mayo Clinic Diet

This is the Mayo Clinic’s take on how to make healthy eating a lifelong habit. It earned especially high ratings from our experts for its nutrition and safety and as a tool against diabetes. Experts found it moderately effective for weight loss.

Mediterranean Diet

With its emphasis on fruits and vegetables, olive oil, fish, and other healthy fare, the Mediterranean diet is eminently sensible. And experts’ assessments of it were resoundingly positive, giving this diet an edge over many competitors.

Weight Watchers

Weight Watchers is a smart, effective diet. It surpassed other commercial diet plans in multiple areas, including short- and long-term weight loss and how easy it is to follow. It’s also nutritionally sound and safe, according to experts. Among its pluses: An emphasis on group support, lots of fruits and vegetables, and room for occasional indulgences.

Flexitarian Diet

The Flexitarian diet, which emphasizes fruits, veggies, whole grains, and plant-based protein, is a smart and healthy choice. It outperformed many of its competitors, with particularly high scores in nutritional completeness, easiness to follow, and long-term weight loss. One panelist noted that this diet is “a nice approach that could work for the whole family,” and another described it as a “very good” plan.

Volumetrics

Volumetrics outperformed its competitors in many categories. It earned particularly high marks for being safe and nutritious, and experts said it could have a positive effect on heart health and diabetes. “This is an eating plan that everyone can benefit from,” one expert said.

Jenny Craig

Jenny Craig drew praise from experts for being easy to follow, nutritionally complete and safe, and for offering dieters emotional support. But these experts were lukewarm about its potential to bolster heart health or help diabetics. Experts also noted that Jenny Craig’s cost could be a roadblock for some.

Biggest Loser Diet

The diet received high marks for short-term weight loss, safety, and soundness as a regimen for diabetes, and it was rated moderately effective for heart health. But many panelists felt that in a sea of diets, it’s not overly special, and one said it’s merely “capitalizing on the name” of the popular TV show.

Ornish Diet

The Ornish diet got a mixed reaction from experts. On one hand, it’s nutritionally sound, safe, and tremendously heart-healthy. On the other, it’s not easy for dieters to adhere to the severe fat restriction the diet demands.

Traditional Asian Diet

The Asian diet is a reasonable choice for an eating pattern, landing around the middle of the pack of ranked diets. Experts handed out high marks in nutrition and safety, but doubted the plan’s ability to deliver short- or long-term weight loss.

Top Meal Plans for Diabetics

From the article, they also classified the diets according to your needs or conditions.  Since we are all diabetics or most likely diabetics, I thought knowing the top diet plans for our condition was important to outline.

"Diet is a crucial tool for managing diabetes, and weight loss can help people who are overweight prevent Type 2 diabetes. The experts who rated the 32 diets below evaluated each one on its ability to both prevent and manage diabetes. The Biggest Loser Diet and the Dietary Approaches to Stop Hypertension (DASH), an eating plan endorsed by the government, came out on top."

As I have stated many times, we must all live our life in the easiest possible method or it gets difficult to manage.  My wife lives the Mediterranean diet before it was even a known diet plan.  So for me, her shopping and mine will match up better if I am on this plan.  So I have chosen based on my personal needs and best method - you must do the same.

Biggest Loser Diet

The plan, which revolves around healthy eating and exercise, tied for the top position as a diet for managing or preventing diabetes. The approach is generally viewed as an ideal eating pattern for both.

DASH Diet

Dietary Approaches to Stop Hypertension, or DASH, edged out several other diets as a diabetes weapon, in the judgment of our expert panelists. Its emphasis on whole grains, fruits, and veggies matches the sort of nutritional prescription that diabetics frequently hear their doctors recommend.

Engine 2 Diet

The Engine 2 diet earned 3.5 stars, tieing for third place in the diabetes category. The plan should help dieters drop pounds—and being overweight is one of the greatest risk factors for developing diabetes. Plus, it includes a fitness regimen, which is key for diabetes prevention and control.

Flexitarian Diet

The Flexitarian diet earned an above-average score in the diabetes category. Eliminating meat typically leads to consuming fewer calories, and losing weight—and keeping it off—is essential for preventing type 2 diabetes.

Mayo Clinic Diet

The diet’s eating guidelines and fitness advice are a compelling combination for preventing or controlling diabetes. Its focus is on coaching dieters to develop healthy, lasting habits around which foods they choose to eat and which to avoid.

Ornish Diet

The Ornish diet is a good option for preventing or controlling diabetes, experts concluded. It’s low in saturated fat and cholesterol, which matches the guidelines of the American Diabetes Association, and it has been found to lower A1C level in diabetics, a positive signal of better control over blood sugar.

Vegan Diet

As a diet for managing diabetes, veganism is a smart option, some experts said. It could also help prevent the condition, since it helps dieters drop pounds—and being overweight is one of the greatest risk factors for developing diabetes.

Anti-Inflammatory Diet

The Anti-Inflammatory diet earned a respectable 3.6 stars for diabetes control and prevention. It’s based on a Mediterranean-style diet, which can reverse metabolic syndrome, a group of risk factors that can lead to diabetes. However, some experts noted that diabetes patients should exercise additional caution, since daily protein is “on the high side.”

Mediterranean Diet

Experts gave this diet relatively high marks when it comes to preventing or controlling diabetes. Research suggests a healthy Mediterranean-style diet can reverse the metabolic syndrome, a group of risk factors that can lead to diabetes.

Vegetarian Diet

On the whole, experts think the vegetarian diet has real ability to help prevent or control diabetes. Followed right, the diet emphasizes many of the foods Americans should eat to maintain a healthy, disease-free lifestyle.

Meal Planning Software

I tried to find some good software that helps - but they all come with a price.  Since I found all of them on the internet and do not really want to push any based on that fact - I will let you do you own research in that area.

I do plan on selecting one of those products just to see how they work.  I do plan on building a software product for us diabetics.

For now I think it important for you to select a Meal Plan and a Lifestyle.  Most of these diets come packed to help you in both areas.  But pick one, study it, sit down with your support team and develop an Eating Lifestyle just like you have for exercise.

We have diabetes and managing Lifestyle elements  like eating, exercise, medications, supplements, and stress are critical.

God thank you for bringing in groups like US News who produced such a wonderful comparison of all the diet plans today.  Help us to understand our bodies and help us select the one plan that is right for us.  Please guide us in our new path and give us the strength and courage to stay with our new Meal Plan.

Bob,