Struggling with excess weight and type 2 diabetes? This innovative low-carbohydrate plan, which we launched in the mail on Saturday and continues throughout the week with superb tasty recipe minions, should bring control and may even help reverse type 2 diabetes.
Here, the NHS GP behind the plan explains how it works, while the great chef Giancarlo Caldesi and his wife Katie, a food writer, reveal their delicious low-carbohydrate carbohydrate dishes …
Grain juice and fruit for breakfast, a sandwich and low-fat yogurt for lunch and a pasta dinner – these meals are now the highlight of our busy lives.
Take a step back and you could see that you are eating carbohydrate-rich foods for most, if not all, of your meals.
Many people would not think that these are unhealthy foods. However, for a growing number of us, eating this way, day after day, can lead to potentially serious health problems, with repercussions in terms of weight gain and type 2 diabetes.
So why could carbohydrates be a problem? Essentially, people who develop type 2 diabetes have difficulty processing sugar – or glucose.
Giancarlo Caldesi and his wife Katie, a food writer, revealed their delicious carbohydrate-based carbohydrate dishes. In the photo c & # 39; is the chef of dr. NHS David Unwin
As a result, it accumulates in the blood over time, damaging the small blood vessels in vital organs.
In the end, this can trigger complications such as nerve damage, blindness, kidney failure or stroke.
And sugar is all around us – it is also found in "salted" carbohydrates, low-fat foods and "healthy" grains, and is hidden in meals and processed snacks.
I am a general practitioner and started my work on the transformative benefits of a low-carb diet after being deeply concerned about the increasing number of people suffering from type 2 diabetes and obesity, both in my practice and Southport, in Merseyside, which in general.
I met the best Italian chef, Giancarlo Caldesi, who revealed in Saturday's magazine how he "fell asleep" in type 2 diabetes – suffered from vision loss, weight gain, arthritis and nerve damage to his feet – after my work on low carb. decades of a high carbohydrate diet. He attributed the symptoms to & # 39; aging & # 39; and his hectic lifestyle. He never imagined that his choice of food could be the cause.
TYPE OF INVERSION 2 WITHOUT PILLS
Like most people, Giancarlo knew that cakes and other obviously sugary foods were bad news if you managed type 2 diabetes or struggled to lose weight. But, like many people, he did not know that starchy carbohydrates – found in cereals such as wheat, rice or cereals, root vegetables and potatoes – are also made up of strings of sugar molecules that are digested and absorbed into the bloodstream in the same way as sugar itself.
Giancarlo Caldesi and Katie in the picture, with dr. David Unwin and his wife Dr Jen Unwin, a clinical health psychologist
Then he cut these foods when he went low in carbohydrates and saw dramatic effects on life and health. Not only has he lost more than three stones, but he has also reversed type 2 diabetes. Now he has regained the feeling in his feet, improved eyesight and feels mentally cleaner and happier than he has for years.
Like Giancarlo, you may be surprised that glucose is scarcely present in the blood – often only up to two teaspoons. But then imagine what happens if you eat something really starchy, like a baked potato. Once you enter your digestive system, your body's enzymes will work to break down the starch into a surprisingly high number of glucose molecules. These are absorbed into your blood very quickly.
But it's not just the obvious carbohydrates we need to think about. Many processed foods contain a lot of sugar, in addition to the starches that turn into sugar. One study estimates that up to 74% of packaged food and beverages include sugar or added sweeteners to improve flavor.
This means that the tomato sauce purchased in a jar that you add to your spaghetti bowl probably contains a disturbing amount of added sugar.
Giancarlo Caldesi (pictured with Katie) revealed a selection of recipes for health review and deterioration
Even products that are promoted low in fat or sold in healthy-looking packs can be rich in carbohydrates and sugars. This includes many popular foods that we think are healthy choices: whole grain bread, breakfast cereals with whole grains and low fat dairy products.
Good fats are a cornerstone of this low-carb plan. In the early days, I was worried about the effect on cholesterol and the risk of cardiovascular disease in my patients, since I was recommending that I probably consume a higher diet in dairy, eggs and fat. But the average cholesterol in my patients has dropped.
An easy way to start a low-carb life
Many "carby" foods have a high GI score (glycemic index), which means they quickly release blood sugar. Cereals, cereals and starchy vegetables are digested in a surprising amount of sugar, as well as some fruits, juices and nuts – and, of course, sugar (including honey) itself.
An easy way to go low in carbohydrates is to "turn the white part of your green meal" – so instead of rice, pour your curry on a selection of green vegetables. The emphasis should be on protein-rich foods, good fats, low glycemic index fruits and many leafy green vegetables.
But how low carb should you go? Take our CarbScale quiz on the back of this supplement to help you learn more about your metabolism and possibly your body's sensitivity to sugar.
Monitoring your carbohydrate intake is not difficult. This can be done by following our recipes or by looking at a guide like Carbs & Cals (available as a book or app).
However, it is not necessary to count carbohydrates forever! You will find that once you follow a low-carb lifestyle, it becomes natural not to overdo it. The first step is to eliminate starched criminals by finding delicious alternatives. The recipes in this retreat will show you how. It is therefore possible to make changes to meet health goals.
For readers who are concerned about cholesterol and this diet, you can ask your doctor for a cholesterol test. Better yet, I suggest you ask for the test of the fasting lipid profile. This is better because it measures other important fat in the blood such as triglycerides and "good" HDL cholesterol levels, which are undoubtedly better indicators of heart disease risk than a simple cholesterol test.
In my patients on a low carbohydrate diet, I was pleased to find that triglyceride scores improved by about 30%.
This does not mean ignoring the importance of drugs in treating health conditions. And you should always consult your doctor before embarking on any new diet program, particularly if you regularly take prescribed medicines.
However, the combination of my work, the stimulating results of my patients and Giancarlo's experiences gave me great hope that, by switching to a low-carbohydrate diet, we can do a lot to fight the diabetes and diabetes crisis. ;obesity.
This is why I collaborated with Giancarlo and Katie, the food writer, in "The Weight Loss Recipe Book", which we share exclusively with Daily Mail readers this week.
The book focuses on the appetizing recipes that the Caldesis has created to help Giancarlo recover his health.
The dishes are based on a simple plan that reduces the intake of carbohydrates by focusing on proteins, fats and dairy products, leafy vegetables and low-sugar fruits. There is no calorie counting, strict portion control or weighing of the ingredients.
While not a weight loss program as such, you should find that as your blood sugar levels normalize, the extra pounds slip away, helping you achieve a healthier and more satisfying lifestyle.
For years this ragù was a favorite of chef Giancarlo and our family – but instead of eating it with pasta, now they eat it with cabbage pappardelle or in lasagna.
This ragu was a favorite of chef Giancarlo and our family for years – but instead of having it with pasta, now they eat it with cabbage pappardelle
For portion of ragù: Calorie, 272; carbohydrates, 6.4 g; protein, 29 g; fat, 13 g; fiber, 1.5 g
Per portion of cabbage pappardelle: Calories, 66; carbohydrates, 7.5 g; protein, 1.8 g; fat, 2.2 g; fiber, 4.5 g
For the ragù
- 80ml of extra virgin olive oil
- 2 cloves of garlic, lightly crushed
- 1 medium carrot, finely chopped
- 2 large sticks of celery, finely chopped
- 1 finely chopped red onion
- 2 bay leaves
- 850 g-1 kg ground beef (or veal or pork)
- 200 ml of red wine
- 2 cans of 400g of Italian tomatoes
For the cabbage pappardelle
- Half head of white cabbage or cabbage
- 10 g of salted butter
- Salt and ground black pepper
Heat the oil and fry the garlic, carrot, celery, onion and bay leaves for about 15 minutes, or until they soften. Add the mince and fry until golden brown. Add the wine when the meat seems dry and reduce for 5 minutes.
Then put the tomatoes in a bowl and break them. Fill the cans up to a quarter with water and add this to the pan with the tomatoes. Bring the sauce to a boil, then reduce the heat to low heat for 2 hours.
Remove the bay leaves. To make pappardelle, remove the cabbage kernel, then lay the cabbage with the flat side down and use a sharp knife to cut the thin strips. Put them in a bowl with the butter, a splash of water, salt and pepper.
Cover and cook in the microwave for 7 minutes, stirring in half. Or put the ribbons in a saucepan with the butter, 100 ml of water, salt and pepper and cover. Cook for 8 minutes or until tender. Drain before serving with the ragù.
CHICKEN AND RICOTTA MEATBALLS
Inspired by the Tuscan meatballs prepared by Giancarlo's mother, this is a recipe for an easy dinner that our family loves. We replaced the bread in the original recipe for ricotta, which keeps them light and low in carbohydrates. You can aim the remaining ricotta over for an extra-creamy sauce.
Inspired by the Tuscan meatballs prepared by Giancarlo's mother, this is a recipe for an easy dinner that our family loves
Per serving of tomato sauce: calories, 196; carbohydrates, 7.1 g; protein, 1.8 g; fat, 17 g; fiber, 1.3 g
Per portion of meatballs: Calories, 268; carbohydrates, 2.7 g; protein, 30 g; fat, 15 g; fiber, 0.6 g
For the tomato sauce
- 1 finely chopped red onion
- 1 clove of garlic, lightly crushed
- 5 tablespoons of extra virgin olive oil
- 2 cans of 400g of Italian tomatoes
- 1 teaspoon of salt
- Freshly ground black pepper
- Ground chicken 500g
- 1 finely chopped white onion
- 3 tablespoons of extra virgin olive oil
- 100 g of ricotta, drained
- Parsley by hand, finely chopped
- 2 tablespoons of fresh oregano
- 75 g of parmesan, finely grated
- 2 teaspoons of salt
- ¼ teaspoon of freshly ground black pepper
- 2 tablespoons of double cream
- Basil leaves
For the tomato sauce, sauté the onion and garlic in the olive oil until they are soft and translucent. Add the tomatoes and season. Fill the jars with a quarter full of water and mix to collect the juices.
Add to the pan. Bash the tomatoes to break them. Reduce the heat and simmer, uncovered, for 40 minutes. The sauce should be thick, not watery.
For the meatballs, mix all the ingredients in a bowl. To test the flavor, take a small ball of the mixture, crush it in a paté shape and fry until cooked. Taste, adjust the seasoning and prepare the rest of the meatballs, each the size of a large walnut. Brown the meatballs for 10 minutes, then add the tomato sauce and cook for about 15 minutes.
Stir in the cream and serve on a bed of zucchini strips (see recipe, bottom right), sprinkled with basil leaves.
The meatballs are kept well in the fridge for up to four days and can be heated.
ASPARAGUS PENS WITH CARBONARA OF FUNGHI
For this creamy carbonara recipe, use asparagus when it is in season. The rest of the year uses green beans instead. We know that we have infuriated some Italians with our addition of cream to a national dish, but without the starchy paste the sauce needs a little help to cover the asparagus – so please forgive us and enjoy this healthy bowl of creamy beauty.
For this creamy carbonara recipe, use asparagus when it is in season, green beans for the rest of the year
Per serving: calories, 645; carbohydrates, 7 g; protein, 30 g; fat, 52 g; fiber, 4.6g
- 500 g of asparagus
- 100g pancetta, diced, or pancetta lardons
- 175 g of mushrooms cut into thin slices
- 1 tablespoon of extra virgin olive oil
- 1 medium egg
- 1 egg yolk
- 25 g of parmesan, finely grated, plus an extra serving
- 3 tablespoons of double cream
- 1 teaspoon of freshly ground black pepper, plus an extra serving
- 4 tablespoons of white wine
Snap the woody ends from the asparagus. Cut the remaining parts on the diagonal in lengths of 3 cm to resemble the feathers and put them in a pot of boiling salted water for 3 or 5 minutes, until they are tender. Drain and set aside.
Fry the pancetta or pancetta with the mushrooms, oil and seasoning for about 10 minutes, until they are lightly browned and crunchy. Allow the water to evaporate and cook until golden brown. This will take 7 to 10 minutes.
Meanwhile, mix the egg, egg yolk, parmesan, cream and black pepper in a bowl using a fork. Pour the wine into the pan with the pancetta or pancetta. Let it boil and reduce for 2 minutes. Add the asparagus and pass through. Remove the pan from the heat and quickly mix the egg mixture with a wooden spoon. The residual heat will cook the egg through. Serve with a little parmesan and extra black pepper.
GREEN BEAN LINGUINE
This recipe brings incisive flavors of southern Italy to your plate.
If you have leftovers, they can be served cold as a salad the next day. Slice the beans or buy them ready prepared.
This recipe brings incisive flavors of southern Italy to your plate. If you have leftovers, they can be served cold as a salad the next day
Per serving: calories, 426; carbohydrates, 8.6 g; protein, 24 g; fat, 31 g; fiber, 7.1g
- 280 g of green beans, runner or dish
- A knob of butter
- Salt and black pepper
- 3 tablespoons of water
- 3 tablespoons of extra virgin olive oil
- 10 cherry tomatoes, cut in half
- 10 black olives, stoned and halved
- 1 clove of garlic, finely chopped
- A pinch of chilli flakes
- 4 anchovies (optional)
- 1 canned tuna, 150 g drained weight
- 2 tablespoons finely chopped parsley
Cut the beans into long slices with a sharp knife, place them in a small saucepan with the butter, a pinch of salt and a splash of water. Cover with a lid and cook over medium heat for 3-5 minutes, or until the beans are soft and no longer squeaky. Remove the lid from the pan and set it aside.
Meanwhile, heat the oil in a pan with the tomatoes, olives, garlic, chilli, anchovies and chilli and fry for a couple of minutes until the sparkling effect is reached. Add the tuna to the pan and mix to break a little, then add the beans with a couple of tablespoons of remaining water from the pan. Mix gently to warm the ingredients and the taste for seasoning. Add the parsley, pass through and serve in hot bowls.
Served with avocado and green seasoning, this vegan dish is a rainbow in a bowl. Add the tofu to increase the protein. If you are not vegan, add cooked chicken.
Served with avocado and green seasoning, this vegan dish is a rainbow in a bowl
Per serving: calories, 454; carbohydrates, 10 g; protein, 8.6 g; fat, 37.5 g; fiber, 10 g
- 4 medium zucchini
- 2 tablespoons of extra virgin olive oil
- Salt and freshly ground black pepper
- 1 large avocado, peeled, stoned and cut into cubes
- 8 cherry tomatoes, quartered
- Handful coriander leaves
For the green seasoning
- 2 coarsely chopped spring onions
- 1 chopped green or yellow pepper
- Small Scottish pepper, finely chopped
- 20 g of chopped coriander
- 1 tablespoon of thyme leaves
- 1 clove of peeled garlic
- Juice of 1 lime
- 2 tablespoons of cold water
- ½ teaspoon of salt
Preheat the oven to 220c / gas 7 and align two trays with baking paper. Cut the courgette ribbons, toss them in a bowl with the oil and season them, then distribute them on the curled pans so that the heat can circulate. Cook until cooked.
For the dressing, mix the ingredients to make a rough dough.
Put the courgette in a bowl and mix the avocado, tomatoes, coriander and seasoning.
This is the recipe of Giancarlo's mother. We're not sure what it will do with our spinach pasta, but we like it.
This is the recipe of Giancarlo's mother. We're not sure what it will do with our spinach pasta, but we like it
Per serving: calories, 270; carbohydrates, 3 g; protein, 25 g; fat, 16 g; fiber, 5.1g
For spinach pasta
- 400 g of spinach
- ½ teaspoon of salt
- 4 eggs
- 8 tablespoons of almonds or cow's milk
- 1 tablespoon psyllium peel powder (from health food stores)
For the béchamel sauce
- 550 ml of almond or cow's milk
- 4 tablespoons of cornmeal
- 4 tablespoons of double cream
- 50 g of butter
- ½ teaspoon of salt
- ¼ teaspoon of nutmeg, freshly grated
- 1 bay leaf
- 50 g of Parmesan, finely grated
- 125 g of mozzarella, roughly torn
Prepare 700 g of beef ragout (see recipe above). To prepare the pasta with spinach, preheat the oven to 220 ° C / gas 7. Pour two trays with baking paper and oil with olive oil. Blitz the ingredients in a food processor to form a paste and divide between the lined trays. Put a piece of parchment oiled over the top and press it to form a rectangle 27 cm x 34 cm and 5 mm thick.
Remove the top sheet. Cook for 8-10 minutes, or until it is firm to the touch and adjusted. Allow to cool.
For the béchamel, mix 3 tablespoons of milk with cornmeal in a bowl. Pour into a pan with the remaining ingredients and place over medium heat until it is thick and bubbling. Season and discard the bay leaf.
Drop a tablespoon of a quarter of béchamel and meat sauce on a plate of lasagna. Do not mix them together. Now sprinkle over a quarter of Parmesan and mozzarella.
Cut the spinach paste into shapes to fit it on your plate and lay a third of it on the béchamel and ragù.
Repeat the sequence until you have three layers of "pasta" and four layers of béchamel, ragout and cheese.
Cook for 30 minutes.
Let the lasagne stand for at least 15 minutes before serving.
The spinach "pasta" can be rolled around greased baking paper and wrapped in plastic wrap – keep it in the refrigerator for three days or in the freezer for three months.
BROCCOLI, CHILLI PEPPER AND SAUSAGE
In the sunny south of Italy, bowls of orecchiette – small ears of pasta – are served simply with broccoli, sausage and a chili pepper. In this recipe we omitted the pasta and collected the vegetables to help you reach your five a day.
Italian sausages are pure meat without added rusks, so they are naturally low in carbohydrates – try to find sausages with a high meat content.
In the sunny south of Italy, bowls of orecchiette – small ears of pasta – are served simply with broccoli, sausage and a chili pepper
Per serving: calories, 676; carbohydrates, 22 g; protein, 28 g; fat, 51 g; fiber, 7.4 g
- 400 g of broccoli
- 4 pork sausages of good quality, without rusks
- 3 tablespoons of extra virgin olive oil
- 1 medium white onion, finely sliced
- Salt and freshly ground black pepper
- 1 teaspoon of fennel seeds
- ½ teaspoon of chilli flakes
- 25 g of Parmesan, finely grated
Separate the broccoli into small flowers the size of the tip of the thumb, then cut the stem into 1 cm cubes. Put the florets and the stems in a pan with boiling water and cook for about 5 minutes, or until they are tender. Drain and set aside, holding 3 tablespoons of cooking water.
Divide the open sausages with a knife and remove the skins.
Use your hands to tear chunks of sausage meat and drop them into a large pan.
Put the pan over medium heat and add oil, onion, seasoning, fennel seeds and chilli flakes to taste. Stir frequently
When the sausages are cooked, pour the broccoli and the reserved water into the pan and mix well. Continue to cook until the broccoli is heated.
Serve in hot bowls and garnish with grated Parmesan.
HOW TO WORK YOUR CARB LIMIT
To learn about your carbohydrate limits, take our simple CarbScale quiz to understand how your body produces energy from food.
Evaluate each of the following statements from 1 = strongly disagree to 5 = strongly agreement. Add them to get your score.
WHAT TO WAIT IF IT'S LOW CARB
You can reap huge health benefits, but the first few days could be difficult.
When your carbohydrate intake is reduced, your body starts to burn energy from fat deposits – this change can make you feel temporarily under the weather, with headaches, muscle cramps, dizziness or fatigue.
This is because the hormonal insulin (produced to help treat excess sugar) also causes salt maintenance.
Once your insulin levels start to drop, you may lose the excess salt and water in your urine, so you may need to bathe more often in the first few days.
Drink lots of water and add a sprinkle of salt to your food in these first days. Magnesium supplements for the first week or ten days can help.
- I feel tired for a long time
- I often wake up feeling tired
- My energy collapses during the day
- I crave sweet or savory foods
- I rely on coffee to revive me
- I like something sweet after a meal
- I want to lose weight
- My mood is low or depressed
- I often feel stressed or anxious
- I am finding it difficult to lose weight
- I don't sleep well
- I can get irritated between meals
What your scores mean
18 or lower – Carb low carb
Your metabolism is working well and you feel pretty good. Low carbohydrate may still be right for you because it is a fantastic way to get a varied and nutritious diet and consistent energy levels. However, you can afford to be a little more flexible, especially if you're doing high levels of exercise. Eat up to 130 g of carbohydrates per day.
19-47 – Moderate low carbohydrate content
Your metabolism can benefit from a setup, helping you to feel more energetic and focused. Check how you respond to some of our low-carb and nutrient recipes in your diet. Limit yourself to 75g to 100g of carbohydrates per day. This is a good starting point for carbohydrate restriction and you can still eat a varied diet. It is also a good long-term goal, as it is not too restrictive.
48 or above – Low rigorous carb
You may have health problems to deal with. (Maybe it's time to have a chat with your family doctor, who may want to do blood tests.) You could suffer from a slow metabolism and therefore find it difficult to do everything necessary during the day. You are probably struggling to digest carbohydrates and sugars, which can cause rapid swings in blood sugar levels. Focus on the exclusion of high-carbohydrate foods and enjoy some new protein and vegetable recipes from our tasty selection. Limit carbohydrate intake to around 50 g per day. This is a reasonable goal for anyone with type 2 diabetes, low energy levels or cravings.
The seven new rules to help invert the type 2
Use these simple rules to help you meet your low-carb goals. If you are thin and healthy, you can afford to gain some margin, for example by adding extra fruit or starchy vegetables or the occasional slice of naturally leavened bread.
1) Reduce or eliminate sugar intake and high carbohydrate foods. These include breakfast cereals, bread, pasta, white potatoes, rice, couscous, crackers, oats, oat cakes, rice cakes, cakes, biscuits, cakes, milk chocolate, fruit juice, carbonated and cordial drinks.
2) At each meal, load with non-starchy vegetables and salads such as cabbage, lettuce, broccoli, mushrooms or peppers to help you feel full without increasing your blood sugar levels. Adjust your consumption of root vegetables based on where you are on CarbScale.
3) Eat good fats Include blue fish, olive oil, coconut oil, avocado and animal fats; they are good for your metabolism and to help you feel full. Adding nuts and cheese in moderation – even if nutritious, are highly caloric.
4) Collect fruit that is naturally low in sugar, including berries, apples and pears. Choose these over tropical fruits high in sugar such as bananas, mangoes and pineapples.
5) Eat some form of protein in every meal. It is essential for all the repair mechanisms in your body and helps you feel fuller for longer.
6) Stop snacking. Fasting between meals and night really helps improve the body's response to insulin. Aim for three good meals a day.
7) Drink two liters of water a day to keep your body well hydrated. Sometimes we confuse mild dehydration with hunger pangs, so drink a large glass of water and wait 20 minutes before deciding if you are really hungry.
NOTA: consultare sempre il medico di famiglia prima di iniziare un nuovo programma di dieta, in particolare se si stanno assumendo farmaci prescritti.
Ricette di Katie Caldesi. Il libro di ricette per la riduzione del peso di Diabete di Katie e Giancarlo Caldesi è pubblicato da Kyle Books, con un prezzo di £ 20. Per ordinare una copia a £ 16 (offerta valida fino al 27 aprile 2019, P & P gratis), visitare mailshop.co.uk/books o chiamare lo 0844 571 0640.
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