Chocolate:
Chocolate is rich in flavonoids, making it a beneficial food for treating diabetes. Research shows that these nutrients contribute to:

• Reducing insulin resistance
• Improving insulin sensitivity
• Lowering insulin levels
• Reducing insatiable cravings for food

However, it’s important to note that not all chocolates are the same. In a study conducted by the University of Copenhagen in 2008, it was reported that individuals who consumed dark chocolate, despite having a lower intake of beneficial flavonoids and often more sugar and excessive fat, were less likely to crave:

• Sweet foods
• Salty foods
• High-fat foods

Consuming dark chocolate resulted in:

• Participants rejecting 15% less pizza, which they were supposed to eat that day.

Benefits of Chocolate:
Research over the past five years has shown that the flavonoids in chocolate play a key role in:

• Reducing the risk of stroke
• Maintaining normal blood pressure
• Reducing the risk of heart attacks
• Contributing 2% towards these benefits.

Broccoli:
Broccoli is a superhero against diabetes. Like other cruciferous vegetables such as:

• Cabbage
• Cauliflower

Broccoli contains a compound called sulforaphane, which:

• Is effective in anti-inflammatory processes
• Improves blood sugar control
• Protects blood vessels
• Prevents cardiovascular damage

Cardiovascular disease is the leading cause of death for people with diabetes, so the properties of this food can be lifesaving. Sulforaphane also helps:

• Trigger the body’s natural detoxification mechanism.
• Safely eliminate dangerous cancer-causing enzymes.

Blueberries:
Blueberries stand out due to the following characteristics: They contain two types of fiber:

• Insoluble fiber, which is a “fat destroyer” for your system.
• Soluble fiber, which slows down the emptying process of the stomach, ultimately improving blood sugar control.

In a study conducted by the USDA, participants who consumed two and a half cups of blueberry juice daily for 12 weeks saw significant improvements in:

• Blood sugar levels
• Reduced depression
• Improved memory

Researchers believe these results are due to the anthocyanins found in berries.

Anthocyanins
Anthocyanins are a natural chemical that:

• Reduces fat cells
• Stimulates the release of adiponectin (the hormone that regulates blood sugar)

Increasing adiponectin levels can help:

• Keep blood sugar levels lower
• Increase insulin sensitivity.

Oats:
You might not envision oatmeal as a superfood, but oats are effective in reducing the risk of Type 2 diabetes. Oats are rich in magnesium, which:

• Helps the body utilize glucose.
• Improves insulin secretion.

Eight years of research has shown that:

• The risk of Type 2 diabetes in women with a magnesium-rich diet decreased by 19%, and in women who regularly consumed whole grains, the risk decreased by 31%.

Oats are quick and easy to prepare, and when consumed as whole grains, they contain:

• High fiber
• Nutrients
• Antioxidants

These help improve digestion and stabilize blood sugar levels.

Fish:
Fish is a weight loss legend. It’s packed with protein, which helps you feel satisfied. However, fish also contains a specific type of fat that:

• Causes low-level inflammation in the body.

Thousands of studies show that individuals with the highest levels of omega-3 fatty acids in their blood suffer less inflammation throughout the body. In fact, this inflammation contributes to:

• Weight gain
• Worsening diabetes symptoms

A diet rich in fish can also reduce the risk of health problems, especially stroke.

A study at Emory University in 2010 reported that:

• Those who consumed fish cooked, grilled, or steamed reduced their risk of stroke by 3%. However, fried fish like:

• Fast food

• Fish sandwiches

• Fried seafood in oil

Is very harmful and dangerous.

Olive Oil:
Recent findings in Spain suggest that following a Mediterranean diet rich in olive oil reduces the risk of Type 2 diabetes by 50% compared to a low-fat diabetes diet. Researchers at the Technical University of Munich (TUM) found that olive oil, compared to other oils like:

• Lard
• Butter
• Canola oil

Is much more beneficial and better meets the body’s fat needs. Additionally:

• Olive oil is a prominent source of unsaturated fats.
• It is rich in antioxidants, which protect cells from damage and prevent the progression of heart disease.

Psyllium Husk:
This fiber-rich supplement is used to relieve chronic constipation. It has also been shown to be highly effective for:

• Blood sugar control in diabetics.

A 2010 study at the University of California, San Diego, confirmed the significant impact of this plant from a pharmacological perspective. Participants who took psyllium before each meal showed:

• A 2% reduction in blood sugar levels after meals, compared to those not taking the supplement.

Note:
Researchers recommend waiting at least four hours after consuming psyllium before taking other medications because it may reduce the absorption speed of those medications.

“Eat This, Not That”

The idea behind “Eat This, Not That” comes from David Zinczenko (former editor of Men’s Health) and chef Matt Goulding. Throughout the book, the focus is on consuming fewer calories than the body burns each day.

You do this by swapping high-calorie foods with items that are lower in fat and calories.

What can you eat? Almost anything, including:

• Bread, coffee
• Desserts, steak

There is a lot of information about dining out and avoiding high-calorie meals at restaurants.

Substitute some restaurant main dishes:

• Burger: Double Stikin’ Shake with cheese (440 calories) instead of five small cheeseburgers with lettuce, tomato, onions, and mayo (673 calories)

• Salad: Santa Fe Chicken Salad (670 calories) instead of Fresh Max Choi’s Grilled Chicken Fajita Salad (1220 calories)

• Pizza: Domino’s Artisan – Italian sausage and three-pepper pizza (320 calories) instead of Italian sausage hot pizza and red onion pizza (540 calories)

Effort level: Low

There are no strict rules to remember, but you need to pay attention to the food you eat and figure out what the best choices are. Finding substitutes in your favorite restaurants is easy. It’s even easier to shop for food at grocery stores with a long list of approved foods.

Limitations:

• Cooking and Shopping: As you usually cook and shop.
• Packaged foods or meals: No.
• In-person sessions: No.
• Exercise: No specific recommendations, but the authors suggest you should engage in enough activity to burn off the calories consumed daily.

Is there room for different diets or preferences?

• Vegetarian or Vegan: While there are no specific instructions for vegetarian or vegan diets, this plan can be a source to help replace your eating style.
• Low-fat diet: Every substitute listed in the book includes calories, fat, sugar, and sodium.
• Gluten-free diet: No. Many of the substitutions are restaurant-related, where it can be hard to find gluten-free foods.

What else should you know?

• Cost: No extra fees.
• Support: This is a self-directed plan. You can sign up on the website for access to weight-loss tools and more.

What does Caitlin Zelman, MPH, from Reader’s Digest say? Does it work? “Eat This, Not That” is not really a diet, but a calorie-counting guide that helps you lose weight by making healthier choices. Don’t assume everything in the “Eat This” section of the book is healthy or recommended for weight loss.

This helpful guide can be taken to supermarkets and restaurants to help you make smarter decisions.

The weight-loss claims of the diet aren’t supported by any research, and some questionable recommendations, such as including some nutritious foods in the “Don’t Eat” sections, exist.

Is it good for specific conditions? If you’re trying to reduce sodium, fat, or calories in your diet, this guide can help steer you towards supermarket suggestions and restaurant menus. But it is not a nutritionally balanced diet. Don’t assume everything in the “Eat This” section of the book is a healthy suggestion for weight loss.

If you’re dealing with a medical condition, consult your doctor for dietary guidance.

Final thoughts: The analysis of restaurant menus and grocery store foods is eye-opening. Avoiding the 20 most fat- and calorie-heavy foods, while adding eight nutrient-dense options to your diet, is a good suggestion for anyone.

If you occasionally consume fast food or prepackaged meals, this guide is packed with useful information to help you make smarter choices.

It’s also a helpful guide for people who want to make better choices but don’t want to follow a strict diet. Weight loss won’t happen unless you control your daily calorie intake and exercise.

People who need structure and more weight loss should find another diet that works for them.

Here is the English translation for the text you provided:

“A low-carb diet is one that limits carbohydrates found in sweet foods, pasta, and bread. This diet is rich in proteins, fats, and healthy vegetables.

Low-carb diets come in various types, and studies show that they can all help you eat sweets, lose weight, and improve health effectively.

Here is a detailed meal plan for a low-carb diet along with a sample low-carb menu for one week.

A Simple Low-Carb Diet Plan The foods you should eat depend on a few factors, including your health status, the amount of exercise you do, and how much weight you need to lose.

Basic Principles:

Foods You Should Eat: Meat, fish, eggs, vegetables, fruit, nuts, seeds, full-fat dairy, healthy fats, and possibly some root vegetables and gluten-free grains.

Foods You Should Avoid: Sugar, HFCS, wheat, seed oils, trans fats, low-fat and “diet” products, and processed foods.

Foods You Should Avoid: You should avoid these 7 food items, in order of importance: sugar, soda, fruit juice, agave, candy, ice cream, and other sugary foods.

Gluten-containing grains: wheat, barley, and rye. This includes bread and pasta.

Trans fats: hydrogenated or partially hydrogenated oils.

High omega-6 vegetable and seed oils: flax, soy, sunflower, grape seed, corn, sunflower oil, and canola oil.

Artificial sweeteners: aspartame, saccharin, sucralose, cyclamates, and acesulfame potassium. Instead, use stevia.

“Diet” and “low-fat” products: many dairy products, cereals, crackers, and more.

Many processed foods: If a product was made in a factory, don’t eat it.

Even if a food is labeled “healthy,” read the ingredients before consuming it.

Low-Carb Food List – Foods to Eat You should base your diet on these low-carb and unprocessed foods.

Meat: beef, lamb, pork, chicken, etc. Preferably grass-fed meat.

Fish: salmon, trout, haddock, etc. Preferably wild-caught fish.

Eggs: Preferably omega-3 enriched, free-range eggs.

Vegetables: spinach, broccoli, cauliflower, carrots, etc.

Fruits: apples, oranges, pears, blueberries, strawberries.

Nuts and seeds: almonds, walnuts, sunflower seeds, etc.

Full-fat dairy: cheese, butter, heavy cream, and yogurt.

Fats and oils: coconut oil, butter, lard, olive oil, and fish oil.

If you want to lose weight, be careful not to consume too much cheese and nuts. Don’t eat more than one piece of fruit per day. Foods You Can Eat: Sweet potatoes

If you’re healthy and active and don’t need to lose weight, you can consume a bit more carbohydrates.

Roots: potatoes, sweet potatoes, etc.

Gluten-free grains: rice, oats, quinoa, etc.

Legumes: lentils, black beans, chickpeas, etc. (if you don’t have bloating issues).

If you like, you can also have organic dark chocolate with 70% or more cocoa in moderation.

Dark chocolate is high in antioxidants and can be beneficial for health if consumed in moderation. However, be careful not to overdo it, as it could hinder your progress on the diet.

Drinks Coffee Tea Water Sugar-free soda, such as sparkling water.

Sample Low-Carb Menu for One Week The following menu is a sample for a “eat sweets, lose weight” low-carb diet for one week.

The total carbohydrate intake in this meal plan is less than 50 grams per day, but as mentioned above, if you’re healthy and active, you can go beyond this.

Saturday: Breakfast: Omelette with various vegetables, fried in butter or coconut oil. Lunch: Yogurt with blueberries and a handful of almonds. Dinner: Cheeseburger with vegetables and salsa sauce.

Sunday: Breakfast: Bacon and eggs. Lunch: Leftover burger and vegetables from the night before. Dinner: Salmon with butter and vegetables.

Monday: Breakfast: Eggs and vegetables, fried in butter or coconut oil. Lunch: Shrimp salad with some olive oil. Dinner: Grilled chicken with vegetables.

Tuesday: Breakfast: Omelette with various vegetables, fried in butter or coconut oil. Lunch: Smoothie with coconut milk, various berries, almonds, and protein powder. Dinner: Steak with vegetables.

Wednesday: Breakfast: Bacon and eggs. Lunch: Chicken salad with some olive oil. Dinner: Pork with vegetables.

Thursday: Breakfast: Omelette with various vegetables. Lunch: Yogurt with various berries, coconut pieces, and a handful of walnuts. Dinner: Kebab with vegetables.

Friday: Breakfast: Bacon and eggs. Lunch: Smoothie with coconut milk, some heavy cream, chocolate-flavored protein powder, and various berries. Dinner: Grilled chicken wings with some raw spinach.

In your diet, consume plenty of low-carb vegetables. If you want to keep your carb intake under 50 grams per day, use large amounts of vegetables and one fruit per day.

Again, I repeat, if you’re healthy, active, and at a healthy weight, you can add some roots like potatoes and sweet potatoes and some grains like rice and oats to your diet.

Healthy and Low-Carb Snacks: It’s better not to eat more than 3 meals per day, but if you’re hungry between meals, you can use healthy and low-carb snacks that are quick and easy to prepare:

One piece of fruit Full-fat yogurt One or two hard-boiled eggs One small carrot Leftover food from the night before A handful of nuts Some cheese and meat

Eating at a Restaurant: In many restaurants, it’s often very easy to find low-carb meals.

Order a main dish based on fish or meat. Ask them to cook your food in butter. Instead of bread, potatoes, or rice, have extra vegetables.

Low-Carb Shopping List: As a general rule, it’s better to shop at stores that have all the ingredients you need.

Prioritize organic foods. But even if you don’t use organic foods, don’t worry, your diet will still be a thousand times better than the standard Western diet.

Try to select minimally processed foods that fit within your budget.

Meat (beef, lamb, chicken, bacon) Fish (fatty fish like salmon) Eggs (omega-3 enriched, free-range eggs) Butter Coconut oil Olive oil Cheese Heavy cream Sour cream Yogurt (full-fat, unsweetened) Blueberries (you can buy frozen) Nuts Olives Fresh vegetables: leafy greens, various peppers, onions, etc. Frozen vegetables: broccoli, carrots, various mixed vegetables. Salsa sauce Spices: sea salt, pepper, garlic, mustard, etc.

I recommend that, if possible, you clean your pantry of tempting unhealthy foods like chips, candy, ice cream, soda, fruit juice, bread, cereals, wheat flour, and sugar.”

Translation by Pararin Pars in Ordibehesht 1396 (April 2017). Sources: authoritynutrition”