In a study, 215 overweight people with diabetes followed a classic, low-fat regimen (based on the American Heart Association guidelines) or a higher fat, Mediterranean-style diet (lots of olive oil, as well as vegetables, whole grains, and fish and poultry). After four ears, both groups had lost similar amounts of weight-but only 44 percent of the Mediterranean-style eaters needed diabetes drugs, compared with 70 percent of the low-fat dieters.
Telling people to eat more the Mediterranean way, but doing is not so easy. Here is a simple approach.
Eat les of these: Beef, lamb, pork
And more of these: Fish, poultry, beans
Eat less of these: Butter, margarine, and butter substitute
And more of these: Extra-virgin olive oil or other vegetables oils such as soybean and canola.
Eat less of these: Low-fat crackers, chips
And more of these: Walnuts or other nuts, sunflower and pumpkin sees, olives
Eat less of these: Reduced-fat cookies
And more of these: Fresh fruit
Eat less of these: Egg substitute, fat-free yogurt, reduced-fat American, Cheddar, and Swiss cheese
And more of these: Whole eggs, whole yogurt; feta, Parmesan or goat cheese
Eat less of these: Baked potatoes, bread, rice
And more of these: Roasted or sautéed vegetables tossed with herbs and drizzled with olive oil.
Exercise and stress management are keys. Exercising for twenty minutes at least four times a week are critical in reducing visceral fat, which will help reduce your risk for developing metabolic syndrome.