Beating Diabetes (A Harvard Medical School

You can control or even prevent diabetes!Dr. David Nathan is a lead researcher on the landmark National Institutes of Health study that proved that diabetes can be beaten without drugs. His Harvard Medical School colleague Linda Delahanty is a leading international expert on nutrition and diabetes control. Together they bring you the first complete, medically proven program for preventing or controlling diabetes.

David M. Nathan, M.D., is the director of the Diabetes Center at Massachusetts General Hospital and a professor of Medicine at Harvard Medical School.

Linda Delahanty, R.D., M.S., is an instructor in medicine at Harvard Medical School, and chief dietitian and director of Behavioral and Nutritional Research at the Diabetes Center at Massachusetts General Hospital.

Acknowledgments

xi

Introduction

xiii

The Basics: Diabetes and Prediabetes and Why They Are on the Rise

1

(20)

Blood Sugar and Insulin: The Basics

2

(3)

Type 1 and Type 2 Diabetes

5

(1)

Type 2 Diabetes: The Twentieth- and Twenty-First-Century Epidemic

6

(2)

Metabolic Syndrome: Diabetes Plus

8

(1)

Why Diabetes and Metabolic Syndrome Matter

9

(1)

Why Type 2 Diabetes Is Becoming More Common

9

(6)

How Our Lifestyle Has Made Us Vulnerable to Diabetes

15

(3)

Lifestyle and Type 2 Diabetes

18

(3)

Why We Gain Weight: The Arithmetic of Obesity

21

(8)

How We Turn Food into Fuel

22

(1)

How We Use the Fuel from Food

22

(2)

When Energy In Exceeds Energy Out

24

(1)

Weight Gain Myths

24

(2)

Why Weight Is Important to Diabetes Prevention and Treatment

26

(3)

Proof That Lifestyle Matters: The Diabetes Prevention Program

29

(12)

Observational Studies: The First Scientific Studies of Nutrition and Exercise

30

(2)

Why Randomized Controlled Clinical Trials Are So Important

32

(1)

The Diabetes Prevention Program

33

(2)

Lifestyle Changes Work in China and Finland, Too

35

(2)

Lifestyle Changes Also Work for Other Heart Disease Risk Factors

37

(2)

Medication to Prevent Diabetes

39

(2)

Applying Lifestyle Changes to Treat Diabetes and Associated Diseases

41

(24)

Type 1 Diabetes

42

(7)

Lifestyle Changes to Treat Type 2 Diabetes and Associated Diseases

49

(6)

Lifestyle Treatments for Hypertension

55

(3)

Lifestyle Treatments for High Cholesterol and Other Blood Fats

58

(7)

Activity and Exercise: Move, Move, Move

65

(14)

Fad Exercise Programs

66

(1)

Activity Versus Exercise

67

(4)

Exercise

71

(4)

Special Issues for People with Diabetes

75

(2)

Intensifying Your Workouts

77

(2)

How to Get Ready to Change Your Lifestyle

79

(12)

What It Means to ``Be Ready''

79

(3)

How You Can Gauge Readiness to Change

82

(9)

Preparing Your Environment for Change and Success

91

(16)

Your Physical Environment

91

(7)

Your Emotional Environment

98

(2)

Your Cognitive Environment: Changing Your Self-Talk

100

(4)

Ditching Old Habits

104

(1)

Are You Hungry or Are You Eating out of Habit?

104

(3)

Setting Weight, Activity, and Nutrition Goals and Tracking Your Progress

107

(14)

Setting Weight Loss Goals: How Much?

108

(2)

Setting Weight Loss Goals: How Fast?

110

(1)

Moving More: Activity Goals

111

(1)

Eating Well: Nutrition Goals

111

(3)

Self-Monitoring: Recording Your Weight Loss Progress

114

(1)

Self-Monitoring: Recording Your Food Intake and Activity

115

(6)

Solving Problems

121

(4)

Maintaining Your New Lifestyle

125

(12)

Follow-Up

125

(1)

Developing an Accountability Plan

126

(2)

Building a Positive Support System

128

(2)

Recovering from a Lapse

130

(1)

Steps in Preventing a Relapse

131

(1)

Knowing Your High-Risk Situations

132

(2)

Ending the ``Diet Mentality''

134

(3)

Popular Weight Loss Programs: Do They Work?

137

(30)

Basic Rules

138

(2)

Very-Low-Fat Diets

140

(1)

Low-Carbohydrate Diets

141

(5)

Healthy and Unhealthy Fats

146

(3)

Healthy and Unhealthy Proteins

149

(1)

Right-Food-Combination Diets

150

(3)

How Well Do They Really Work?

153

(5)

What About a Weight Loss Pill?

158

(1)

What About Weight Loss Surgery?

159

(2)

Summing Up

161

(1)

Putting It All Together

162

(5)

How to Change Your Eating Behavior

167

(14)

The DPP Lifestyle Program

168

(2)

The Sixteen-Session Diabetes Prevention Program

170

(11)

How Study Participants Did It: Three Stories

181

(20)

Sandra's Story

181

(2)

Kathy's Story

183

(4)

Bob's Tale

187

(1)

Lessons from Sandra's, Kathy's, and Bob's Experiences

188

(1)

Fat and Calorie Goals

189

(4)

Meal Replacements

193

(2)

Tips for Avoiding Dieting Pitfalls

195

(4)

What Has Happened to the DPP Participants?

199

(2)

Conclusion

201

(4)

Appendix A: Explaining Scientific Studies of Nutrition and Weight Loss

205

(6)

Appendix B: Lower-Calorie, Lower-Fat Cookbook Suggestions

211

(2)

Appendix C: Sample Shopping List

213

(2)

Appendix D: Sample Meal Plans for 1,200, 1,500, 1,800, and 2,000 Calories

215

(10)

Appendix E: Healthy Snack Choices and Ideas

225

(2)

Appendix F: Nutritious Recipes

227

(32)

Index

259

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Beating Diabetes (A Harvard Medical School Book) Lower Your Blood Sugar, Lose Weight, and Stop Diabetes and Its Complications in Their Tracks

Summary

Author Biography

Table of Contents

Supplemental Materials