DELICIOUS WAY TO BEAT DIABETES
Mouth-watering series that could transform your health
TODAY, in the third part of our groundbreaking series, NHS GP Dr David Unwin reveals the tricks to keep you motivated to stick to the low-carb plan, while chef Giancarlo Caldesi and his food writer wife Katie offer more of their delicious recipes.
When my lovely wife Jen and I married 25 years ago, I didn’t realise I was getting far more than a spouse!
Jen is an nhS consultant clinical health psychologist — working in a field that, back then, I thought was a bit nebulous, not real medicine.
As a young GP, I was full of my own importance and thought a good knowledge of the medical tests I used and the drugs I prescribed was far more important than wishy- washy stuff like psychology.
how on earth could that help problems such as type 2 diabetes? What a lot I had to learn.
The problem was that my drugs didn’t always work. I was beginning to suspect I was missing something important about medicine, when Jen started her research into the role of hope in chronic disease.
It turns out that more hopeful people live longer. But how do you bring hope into ten-minute GP appointments?
Jen taught me to ask about hope rather than fear, to help patients find the motivation to make the changes that would make a difference. So, for example, when seeing someone with a severe weight problem, rather than telling them about all the risks, it could be better to find out how their lives might be improved if they did manage to shed that excess weight.
This can make a huge difference to the motivation needed to make successful lifestyle changes — such as a new diet.
When I started a low-carb group in my GP practice in 2013, Jen would need to play a key role. By talking to patients of their hopes about obesity and type 2 diabetes, it became clear how much interest there is in taking control of one’s medical condition.
Given a choice of trying to improve one’s lifestyle with support, or starting lifelong medication, hardly any patients go for the drugs.
While this helps with the overall picture, there will be moments when anyone who’s been on a high-carb diet can struggle. here is the advice Jen used to help my patients; we hope it helps you.
1. FocuS on your motivation. Think about why you want to change the way you eat. Do you want to come off medication, for instance, regain your energy or get fit for a hobby or activity?
Focus on how much better your life would be with those changes.
2. We All overestimate willpower! For most of us it wanes after a few weeks when the novelty has worn off. This makes us susceptible to lapsing when we are tired or stressed. So clear cupboards of foods you don’t want to eat.
If you do need to keep starchy foods for other family members put them on another shelf and buy portion-sized packages such as one- person bags of microwaveable rice. This way you won’t be tempted to ‘have a bit’ if cooking for someone else.
3. SuGAr and carbohydrates are ‘feel-good’ due to the effect they have on the brain, causing the release of endorphins — hormones that produce feelings of happiness and contentment.
Be aware of this and try to find non-food ways of boosting your mood. Take a walk, download
your favourite TV box set, or take up a hobby to distract you. Make these treats part of your week so you can look forward to them.
4. Keep motivated by swapping ideas with others on the same mission. One good online community is diabetes.co.uk/forum and click on low-carb diet forum.
5. BreaK big goals into little ones. You may have a certain weight goal, but this can take time, so keep your enthusiasm up by celebrating smaller milestones; whether it’s a week without biscuits, an encouraging blood sugar reading, or a few pounds fewer on the scales.
6. accepT that you will make mistakes. From time to time you will eat the wrong things. The important thing is to pick yourself up and get back on to your low-carb diet the next day. Many of us learn from our mistakes. ask yourself how you would handle things differently next time?
7. Be hOnesT with yourself. are you struggling more than you expected to make changes to your diet?
sugar is a highly addictive substance and you could actually be a sugar addict. If you are, it’s best to face up to this: you’ll find it much easier in the long run. We’ll examine sugar and carb addiction in more detail in tomorrow’s Daily Mail and offer tips.
8. FInD your own formula. The long-term goal is to eat less often, snack less and eat real foods, but you will have to find the best way to adapt this to fit with your lifestyle. This is why the plan is flexible. so, for instance, you may at first need to schedule in a mid-afternoon snack. Find what works for you.