Dr. Michael Mosley: The diabetes diet revolution: lose weight and enjoy a hamburger

We've all been there and we know we started a meal plan with the best of intentions, but keeping it is not always that easy, writes Dr. Michael Mosley (pictured)

This week, the NHS said it will give patients a liquid diet of 800 calories per day, under medical supervision, to change the course of type 2 diabetes.

Yesterday, in our excellent two-part series, we told you how to use the Dr. Michael Mosley Blood Sugar's 8-week Diet from your book to try to prevent, or even reverse, the disease.

Today, we give you another week of healthy and tasty food shows, an exercise plan, plus Dr. Mosley's advice to follow the diet.

We have all been there and we know that we started a meal plan with the best intentions, but maintaining it is not always so simple.

But do not panic. With the help of my wife, Dr. Clare Bailey, a family doctor with years of experience helping patients follow the diets, we have some important tips that will keep you on track. . .

Replenish your cupboards

Before buying ingredients for recipes, clear your cupboards of temptations. If there are sugary snacks, unless you have superhuman willpower, you will eat them. The garbage has to go.

We've all been there and we know we started a meal plan with the best of intentions, but keeping it is not always that easy, writes Dr. Michael Mosley (pictured)

We've all been there and we know we started a meal plan with the best of intentions, but keeping it is not always that easy, writes Dr. Michael Mosley (pictured)

List your goals

In the midst of a new diet, you will have moments of doubt or forget why you are submitting to it.

Then, before you begin, write down the reasons why you want to get fit and stay healthy. Keep this list with you and read it each time it weakens.

Find a diet partner

We are social creatures and starting a diet with your partner or a friend will radically improve your chances of success.

Tell your friends and family once you have decided to do it. They can meet someone who wants to join you. And by making a public commitment, you are more likely to respect it.

Measure yourself

Taking health measures every few weeks to verify your progress will keep you on track.

Find a quiet moment and take your pulse. You will find it on your wrist, just outside the outer tendon. Your pulse is a measure of your general physical state. Verify it a few times, then calculate the average.

Then, weigh yourself, then enter your weight and height into a body mass index (BMI) calculator (find an online Google search & # 39; BMI calculator & # 39;) to solve yours.

Finally, calculate the size of your waist – honestly – without holding everything, measuring around your body at the level of the navel. And take some selfies: you'll want to show people the & # 39; before & # 39; and the & # 39; after. & # 39;

With the help of my wife, Dr. Clare Bailey, a family doctor with years of experience helping patients follow diets, we have some important tips that will keep you on track, writes Dr. Mosley.

With the help of my wife, Dr. Clare Bailey, a family doctor with years of experience helping patients follow diets, we have some important tips that will keep you on track, writes Dr. Mosley.

With the help of my wife, Dr. Clare Bailey, a family doctor with years of experience helping patients follow diets, we have some important tips that will keep you on track, writes Dr. Mosley.

Plan ahead

Planning means that you will not need to rely on spontaneous explosions of willpower.

So plan the upcoming meals and target the variety to maintain your interest and nutritional balance.

Make breakfast the night before or get up ten minutes early to give yourself time to make a healthy exchange of toast and jam or processed cereals to a delicious and hearty breakfast, such as eggs or porridge.

Have a lunch ready to take on the fly, and make sure you have everything you need for your dinner so you can be ready in minutes.

Use portion control

Go to a smaller plate, eat slowly and listen to your appetite. This will give your body time to send the message that it is full.

If you have increased blood sugar levels, this vital feedback ceases, leaving you constantly hungry. It's not greed, only your system is out of control.

If you get attached, your blood sugar level should improve and the normal feedback system will recover, leaving you completely satisfied after eating.

Your fluid intake

Be sure to drink more water to replace fluids that you no longer get from your usual meal. You also lose water when you burn fat.

Aim for two to three liters per day. And remember, hot drinks suppress appetite, so teas and coffees, ideally black without sugar, help with hunger cravings.

I am also a big fan of the soup. It fills you up and digests more slowly, so you tend to feel fuller for longer. Choose vegetables without starch or a clear broth.

ignore side effects

Side effects of this diet include fatigue, lightheadedness and headaches (often related to dehydration); hungry (this will happen, so try & surf the wave & # 39;); and feeling colder.

These should be resolved in a week or less and are less obvious if you increase the proportion of fat in your diet, so you should look for recipes with avocado or blue fish, such as salmon.

Reduce stress

Chronic pressure and anxiety wreak havoc on the stress hormones, mood and immune system, which in turn has a direct effect on body weight.

Cortisol, the stress hormone, for example, increases blood sugar and promotes the storage of unhealthy abdominal fat.

Hormones can also affect metabolism, eating patterns, intestinal bacteria and how you feel in yourself. You can follow a vicious circle of bad mood, less motivation and comfort when eating. Accept things you can not change and try things you can. Mindfulness is an excellent way to eliminate stress.

Spice up your life

Use flavor enhancers such as lemon, pepper, lime, chili, garlic, pickles, mustard and herbs to make the meals as tasty as possible. They add very few calories.

Eat consciously

Sit at a table to eat and be present at the moment so that you can concentrate on what you are eating, savor it, taste it. Become aware of the taste and texture. Is it slightly bitter? Can you taste sweetness or a touch of acid? Or both?

Celebrate and enjoy your meal. The more varied, the better.

If you eat in front of the TV instead of eating at a table, you probably will not notice the flavors as much and you are likely to eat more in the process.

Eating at a table can be useful if you are eating with other people because it can lift your spirits.

But do not let others force you to eat more than you want, even if you do it as a demonstration of love; let's say not in a pleasant way.

Be good to yourself

At the end of the day, think of three things that worked well and why, such as a compliment or success at work. This idea, from the American psychologist, Professor Martin Seligman, helps you to be positive and promotes the feeling of well-being.

It is vital to take these precautions

If you take medications, talk to your primary care doctor. This is particularly important because he or she should be involved in monitoring and decreasing their medications.

It is also essential that you discuss your diet with your doctor if any of the following conditions are met:

-Have insulin or any medication for diabetes other than metformin. You may need an adequate dose reduction to avoid too rapid a decrease in your blood sugar level.

-It is found in tablets for blood pressure: you may have to reduce the dose or stop taking them. The same applies to hypoglycaemic drugs, which begin with the letter G, such as glibenclamide and gliclazide, which may have to be discontinued because they can cause your blood glucose to go down abnormally.

-You have moderate or severe retinopathy. Additional tests should be done within six months of reducing diabetes.

-You are pregnant or breastfeeding.

-You have a psychiatric or nutritional disorder.

-You are taking warfarin.

-You have epilepsy.

-Have an important medical condition.

– He's sick or he has a fever.

– Do not follow the diet if you are under 18 years old, your BMI is below 21, or you are recovering from surgery or you are generally fragile.

You should also confirm with your doctor that you really are type 2 diabetic. There are other rarer ways that will not respond in the same way to weight loss.

If you have any questions, the following is a link to a website where you can find useful information: ncl.ac.uk/magres/research/diabetes/reversal.htm

The 8-week blood sugar diet by Dr. Michael Mosley (short books, £ 8.99). © Michael Mosley 2015.

To request a copy of £ 7.19 (20% discount), go to mailshop.co.uk/books or call 0844 571 0640. Offer valid until 9/30/18. Free P & P on orders over £ 15.

The 8-Week Blood Sugar Diet Recipe Book by Dr. Claire Bailey (Short Books, £ 14.99). © Claire Bailey 2016. Order by £ 11.99 before 9/30/18, details as before.

Monday

BREAKFAST

Yogurt with rhubarb compote

160 calories, serves 1

● 500 g of rhubarb, cut and cut into small pieces

● Zest and juice of 1 orange

● Zest and juice of 1 lemon

● Ginger knob, peeled and finely chopped

● 150 g of plain yogurt

Preheat the oven to 180c. Put rhubarb, orange and lemon zest and juice, and ginger in an oven-proof dish.

Cook in the oven, uncovered, for 30 to 40 minutes. Allow to cool and then transfer to an airtight container. This is stored in the refrigerator for one or two days.

To serve, turn about 2 tablespoons of rhubarb compote through the yogurt.

LUNCH

Cauliflower & # 39; rice & # 39; chicken and pea & # 39; pilaf & # 39;

200 calories, serves 1

● Room of a cauliflower

● Fresh coriander

● Cumin seeds, toast

● 100 g of pieces of cooked chicken

● 2 tablespoons frozen peas

First prepare the & # 39; rice & # 39; Cut out the heart and stems of the cauliflower and press the rest into a food processor to make grains the size of rice.

Next, place the tip in a heat resistant container, cover with transparent film, perforate in several places and microwave for seven minutes at high temperature, without the need to add water; or distribute the cauliflower grains finely on a baking sheet and bake in a medium oven for ten to 15 minutes.

Add some chopped fresh cilantro or toasted cumin seeds for flavor and set aside. Heat a splash of oil in a pan and add the cooked chicken pieces and the frozen peas.

Cook until the peas have softened, then mix the rice with cauliflower.

Dinner

The delicious & # 39; chili skinny & # 39; that comes with only 460 calories and serves eight people

The delicious & # 39; chili skinny & # 39; that comes with only 460 calories and serves eight people

The delicious & # 39; chili skinny & # 39; that comes with only 460 calories and serves eight people

Skinny Chile

460 calories, serves 8

● 500 g of mushrooms

● 2 tablespoons of rapeseed oil

● 500 g of minced meat

● 2 red onions, finely chopped

● 2 sticks of celery, chopped

● ½ to 1 tablespoon dried chili flakes

● ½ tablespoon of ground cumin

● ½ teaspoon dried oregano

● 2 x 400 g of chopped tomatoes

● 500 ml of beef or vegetable

● 1 x 400 g of canned beans, drained and rinsed

● 1 x 400 g of black beans, drained and rinsed

● 1 cinnamon stick

● Salt and freshly ground black pepper

● 75g of natural chocolate, chopped

● Handful of fresh coriander, roughly chopped

● Greek yogurt to serve

Preheat the oven to 150c. Place the mushrooms in a food processor and blitz until they resemble minced meat. Put half the oil in a fireproof casserole over medium-high heat and add the meat.

Fry until browned and then remove from the pan with a slotted spoon and set aside. Add the remaining oil to the pan and cook the onion and celery for three minutes. Add mushrooms, chili flakes, cumin and oregano, and mix well.

Cook for three more minutes.

Return the minced meat to the pan and add the tomatoes, the broth, the beans and the black-eyed beans. Place the cinnamon stick in half and add to the pan. Bring to a boil, then reduce heat and cover with a tight lid. Place in the preheated oven and cook for two to three hours.

Remove from the oven and adjust the seasoning if necessary. Add the pieces of chocolate and stir until they have melted, then sprinkle with chopped cilantro. Serve with yogurt.

Tuesday

BREAKFAST

Yogurt with passion fruit and almonds

170 calories, serves 1

● 1 tablespoon of almonds in flakes

● 150 g of plain yogurt

● 1 passion fruit

Toast the almonds in flakes in a dry skillet over low heat for a few minutes, until golden brown. Remove from the pan and let cool.

Tilt the yogurt in a bowl and mix the almonds. Cut the passion fruit in half, remove the seeds and mix in the yogurt.

To make yogurt with passion fruit and almonds you will need almonds in flakes, natural yogurt and a passion fruit

To make yogurt with passion fruit and almonds you will need almonds in flakes, natural yogurt and a passion fruit

To make yogurt with passion fruit and almonds you will need almonds in flakes, natural yogurt and a passion fruit

LUNCH

Pepper with jeweled feta

220 calories, serves 1

● 1 red pepper

● 1 tablespoon of olive oil

● 25 g of feta cheese, cut into cubes

● 1 tablespoon of mint, more or less chopped

● 1 tablespoon coriander, more or less chopped

● 1 chive, finely chopped

● 1 tablespoon pistachios, roughly chopped

● 4 cherry tomatoes, cut in half

● 5cm piece of cucumber, cut into cubes

● Seeds of 1 pomegranate

● Juice of ½ lemon

Cut the pepper in half and remove the seeds. Brush the skin with a little olive oil and place the pieces with the skin side up on a baking sheet. Heat the grill to a height and place the pepper under it for 5 minutes.

Place all other ingredients in a bowl and mix.

Remove the pepper halves from the grill and fill them with the feta mixture.

Dinner

Grilled chicken in white bean puree

440 calories, serves 2

● 1 tablespoon of olive oil

● 2 skinless chicken breasts

● Salt and black pepper

● 1 shallot, finely chopped

● 1-2 cloves of garlic, chopped

● 1 x 400 g cannellini canned beans, drained and rinsed

● Large handful of flat leaf parsley

● Steamed green beans or broccoli, to serve

Sprinkle some of the olive oil over the chicken breasts and season well with a pinch of salt and plenty of black pepper.

Heat a pan and cook the chicken breasts for ten minutes, turning frequently.

Meanwhile, heat the remaining oil in a saucepan and add the shallot. Cook gently for five minutes, then add the garlic and cook for two more minutes until soft.

Add the cannellini beans to the pan and mix approximately, adding a little broth or water to loosen. Add the parsley and season to taste.

Serve with green vegetables.

Wednesday

BREAKFAST

Portobello & # 39; toast & # 39; with withered spinach and chickpeas

150 calories, serves 1

● 2 Portobello mushrooms

● Spray olive oil

● 2 handfuls of spinach

● Pinch nutmeg

● 2 tablespoons of canned chickpeas, drained and rinsed

● pinch of paprika

Turn on the grill. Place the mushrooms on a baking sheet, sprinkle with the oil and season with a pinch of salt and plenty of black pepper. Grill for three minutes.

Meanwhile, place the spinach in a small pot with a splash of water and cook over medium heat until it has withered. Drain and sprinkle with nutmeg.

Place the chickpeas in a bowl, sprinkle with the paprika and stir approximately with a fork. Divide spinach and chickpeas between the two mushrooms.

LUNCH

Chicken and asparagus salad

270 calories, serves 2

● 2 skinless chicken breasts

● 1 pack of asparagus (around 200 g), the hard ends broke and were discarded

● 1 red pepper, seeded and thinly sliced

● Olive oil, to drizzle

● Salt and black pepper

● 2 tablespoons of plain yogurt

● 1 tablespoon of sour cream

● 1 tablespoon white wine vinegar

● ½ garlic clove, crushed

● 1 tablespoon chopped dill

● 120 g mixed salad sachets

● 2 tablespoons pine nuts, toasted

Preheat the oven to 220c. Place the chicken, asparagus and red pepper in a large shallow can for roasting, and sprinkle with olive oil.

Season well and then roast in the oven for 20 minutes, stirring until half, or until the chicken is cooked and the vegetables are tender and starting to caramelize.

In a bowl, mix the yogurt, sour cream, vinegar, garlic and dill to make a dressing. Season to taste.

Divide the salad leaves between two plates, then spread the pine nuts and place the chicken and vegetables on top. Serve with the dressing.

The braised cod with lettuce and peas has 440 calories and will serve a person

The braised cod with lettuce and peas has 440 calories and will serve a person

The braised cod with lettuce and peas has 440 calories and will serve a person

DINNER

Braised cod with lettuce and peas

440 calories, serves 1

● 100 g of frozen peas

● 1 small jewel of lettuce, grated

● 1 tablespoon of olive oil

● 140 g of boneless cod or white fish fillet ● Salt and freshly ground black pepper

● 2 spring onions, thick slices

● 1 tablespoon of fresh cream

● Juice of ½ lemon

Place the peas in a pot of boiling water and cook for five minutes.

Add the lettuce and cook for two more minutes.

Drain well using a strainer, then place the strainer on the empty tray and reheat for one minute; this allows the peas and lettuce to boil for a while to remove excess water.

Heat the olive oil in a large skillet. Season the cod well and cook over medium heat with green onions for three or four minutes on each side.

Add the lettuce, peas, fresh cream and lemon juice to the pan and heat gently for another two minutes.

Thursday

BREAKFAST

Grilled apricots with yogurt

140 calories, serves 2

● 6 apricots, peeled and cut into slices of 1 cm

● 4 tablespoons of Greek yogurt

● 50g raspberries

● 1 tablespoon of hazelnuts, more or less chopped

● Handful of mint leaves, torn

For the marinade

● 1 teaspoon olive oil

● 1 tablespoon fresh lime juice

● 1 teaspoon ground cinnamon

In a small bowl, combine the olive oil, lime juice and cinnamon and whisk to mix. Set aside.

Lightly brush the apricots with the prepared marinade.

Place under a hot grill, turning once and sprinkling once or twice with the remaining marinade, until tender and golden, about three to five minutes per side.

Serve with the yogurt, sprinkled with raspberries, hazelnuts and mint.

Grilled apricots with yogurt. To make the dish you will need six apricots, peeled and cut into slices of 1cm

Grilled apricots with yogurt. To make the dish you will need six apricots, peeled and cut into slices of 1cm

Grilled apricots with yogurt. To make the dish you will need six apricots, peeled and cut into slices of 1cm

LUNCH

Chicken breast with spinach and ricotta

230 calories, serves 1

● 2 tablespoons of cottage cheese

● handful of spinach leaves, finely chopped

● 1 tablespoon pine nuts

● 1 chicken breast

● Spray olive oil

● Salt and pepper

Place the ricotta, spinach and pine nuts in a bowl and mix well. Make a longitudinal slit along the chicken breast and place the mixture in the center.

Drizzle with oil, season and bake until cooked in the oven at 180c.

DINNER

Luxury fish cake with celery turnip coverage

470 calories, serves 4

● Spray olive oil

● 1 large onion, finely chopped

● 2 leeks, thinly sliced

● 2 tablespoons fresh parsley, chopped

● 1 tablespoon fresh dill, chopped

● 100 g of mushrooms, chopped

● 400 g of sustainable white fish fillets (eg, haddock, cod, coley) cut into pieces

● 150 g of peeled prawns

● 1 bay leaf

● 250 ml of milk

For stuffing mashed

● 2 small celeriacs, peeled and cut in cubes

● 1 tablespoon of milk

● 1 tablespoon butter

● Salt and pepper

Preheat the oven to 180c. Make the puree by boiling the celeriac until it is tender, approximately ten minutes.

Drain and transfer to a blender, add the milk, a knob of butter, salt and pepper and make a puree.

Put aside in a bowl.

Heat the olive oil in a large skillet and cook the onion, leeks and herbs for a few minutes. Set aside.

In the same pan, cook the mushrooms for a few minutes until lightly browned. Add to the onion and leek mixture.

Place the fish and prawns in a large skillet, add the milk and the bay leaf and let it boil. Cook for about four minutes, then remove the fish and prawns with a slotted spoon. Store the milk, removing any bone or skin and the bay leaf.

Place the fish in the bottom of an oven-proof baking dish and place the mixture of mushrooms, onions and leeks on top. Pour more than 3-4 tablespoons of cooking milk to add moisture.

Top with the turnip celery. Cook in the oven for 15 minutes.

Friday

BREAKFAST

Scrambled eggs with cheese

230 calories, serves 1

● 2 eggs

● ½ teaspoon of finely chopped chili

● handful of grated Parmesan

Stir the eggs with the chilli pepper. When they are halfway, add a handful of grated cheese and cook until it finishes to your liking.

LUNCH

Hummus of minted peas

170 calories, serves 1

● 200 g of cooked peas

● 1 garlic clove, crushed

● 1 tablespoon of tahini

● Squeeze lemon juice

● 1 tablespoon of canned chickpeas

● 2 tablespoons of olive oil

● Handful of mint leaves

Place all ingredients in a food processor and blitz in a thick paste. Add 1-2 tablespoons of water, then refill again. Serve with crudites.

Spicy turkey and apricot burgers with salad are 460 calories and serve two people

Spicy turkey and apricot burgers with salad are 460 calories and serve two people

Spicy turkey and apricot burgers with salad are 460 calories and serve two people

DINNER

Spicy turkey and apricot burgers with salad

460 calories, serves 2

For hamburgers

● 5 mushrooms

● 250 g of minced turkey

● ½ onion, finely chopped

● 6 dried apricots, finely chopped

● 1 teaspoon baharat spice mix (or a mixture of paprika, cumin and cinnamon)

● 1 tablespoon of flat leaf parsley, finely chopped

● 1 small egg, beaten

For the salad

● 1 tablespoon of olive oil

● 3 spring onions, chopped

● 100g of rocket sheets

● 50g of bleached almonds

● 50 g of pomegranate seeds

● 100 g of cherry tomatoes, cut in cubes

● Squeeze lemon juice

BLITZ the mushrooms in a food processor until they resemble bread crumbs. Place the rest of the ingredients of the hamburger in a bowl, season and mix with your hands, and shape into balls of uniform size.

Heat the oil in a pan and cook the burgers for five minutes or until golden brown, then reduce heat and cook for ten more minutes. Once cooked, remove it from the pan and keep it warm.

For the salad, fry the tender onions for three minutes. Place the rocket in a bowl and mix with the onions. Add the almonds, pomegranate and tomatoes, squeeze some lemon juice and serve with the burgers.

Saturday

BREAKFAST

Omelette with spinach and peas

180 calories, serves 1

● 50 g of frozen peas

● Large amount of fresh spinach

● 2 eggs

● 1 tablespoon chives, cut

● Spray olive oil

Boil a pot of water and cook the peas for five minutes. Add the spinach during the last minute and then drain well. Beat the eggs together and season. Mix the peas, spinach and chives. Heat the oil in a pan, add the egg mixture and cook.

To make the spinach and peas omelet you will need two eggs, a large handful of spinach and 50 g of frozen peas

To make the spinach and peas omelet you will need two eggs, a large handful of spinach and 50 g of frozen peas

To make the spinach and peas omelet you will need two eggs, a large handful of spinach and 50 g of frozen peas

LUNCH

Cups of bacon and avocado lettuce

290 calories, serves 1

● 2 lean slices, rear bacon

● ½ avocado, crushed

● 1 radish, cut into cubes

● 1 small gem lettuce

Grill bacon, and cut into thin strips when it's cold. Add the avocado and radish and combine gently. Separate the leaves of the lettuce and add a spoonful to each leaf.

DINNER

Prawns in the Courgetti

390 calories, serves 2

● 1 leek, thick sliced

● 1 zucchini, spiral / with ribbon

● 2cm root ginger, peeled, grated

● ½ red chile, chopped

● 1 garlic clove, crushed

● Juice of 1 lemon

● 1 tablespoon of olive oil

● 200 g of raw prawns

● ½ x 400 g of cannellini canned beans, drained and rinsed

● Salt and black pepper

● 2 handfuls of chopped coriander

Steam the leek until tender, adding the zucchini for the last two minutes. Set aside.

Make a paste of ginger, chili, garlic and lemon juice. Heat the oil in a pan (over medium heat), add the pasta and sauté for a few minutes.

Add the prawns and beans and sauté until the prawns are cooked (approximately ten minutes). Add the leeks and zucchini and mix. Season and disperse with cilantro before serving.

Sunday

BREAKFAST

Simple egg muffins

130 calories, serves 6

● 100 g of mushrooms, finely chopped

● Small butter

● 4 eggs

● 100 g of cottage cheese with a lot of fat

● 4-5 slices of bacon

● 40 g of cheddar cheese, grated

● handful of baby spinach, grated

Preheat the oven to 180c. Fry the mushrooms in the butter in a non-stick pan, then reserve them. Beat eggs with cottage cheese and season. Cut the bacon so that it fits approximately the six holes of a muffin tray. Add the mushrooms, cheese and spinach to each puff pastry, pour over the egg mixture and bake for 30-35 minutes. Delicious hot or cold

LUNCH

Crab salad

250 calories, serves 1

● 100 g of crab

● 4 radishes, cut in half

● ¼ of cucumber, cut into cubes

● 1 celery, chopped

● 2 large rockets

For seasoning (enough for 2-3 servings):

● 1 small shallot

● 1 clove of garlic

● ½ red chile

● 1 tablespoon of olive oil

● 1 tablespoon of fish sauce

● Juice of 1 lemon

● 1 tablespoon white wine vinegar

MATT FINALLY the shallot, garlic and chili and place them in a jar with oil, fish sauce, lemon juice and vinegar. Mix well. Place the crayfish in a bowl with the vegetables and dress it with 1 tablespoon of dressing.

The pork with apples and shallots. To do this you will need a boned pork leg joint boned

The pork with apples and shallots. To do this you will need a boned pork leg joint boned

The pork with apples and shallots. To do this you will need a boned pork leg joint boned

DINNER

Pork with apples and shallots

450 calories, serves 8

● 1 junta de pierna de cerdo laminada deshuesada

● 8 dientes de ajo, aplastados

● 1 manojo de salvia fresca, picada

● 5 cucharadas de aceite de oliva

● 2 puerros grandes, en rodajas diagonales

● 16 chalotes

● 6 manzanas pequeñas, sin corazón y cortadas en cuartos

● 1 cucharada de mantequilla

● 250ml de sidra

Precalentar el horno a 240c. Desenrolle la carne de cerdo y anote la carne con un cuchillo. Haga una pasta de ajo, salvia, sal y pimienta y tres cucharadas de aceite, luego frote en la carne. Ruede el cerdo y átelo firmemente.

Coloque los puerros en la parte inferior de un plato para asar, mezcle con el aceite restante, luego siéntelo en la parte superior y tápelo durante unos 25 minutos o hasta que la piel haya burbujeado y crujiente.

Mientras tanto, dore los chalotes y las rodajas de manzana en la mantequilla.

Baje el horno a 180c. Coloque chalotes y trozos de manzana alrededor de la carne de cerdo y tápelos durante otros 45 minutos a una hora, o hasta que un termómetro de carne lea 75-80c.

Retire la carne de cerdo, las manzanas y los chalotes del horno y manténgalos calientes. Cuele los jugos de la sartén en una cacerola pequeña, agregue la sidra, hierva y cocine a fuego lento hasta que espese un poco.

Cortar el cerdo y servir con las manzanas, los chalotes y la salsa.

Ejercicio … sin romper a sudar

El ejercicio es muy importante para la salud, especialmente si tiene dificultades para controlar sus niveles de azúcar en la sangre.

El punto de partida para la mayoría de la diabetes tipo 2 es la resistencia a la insulina, donde el cuerpo deja de responder a la insulina y obliga al páncreas a producir cantidades cada vez mayores.

Y la forma más rápida y efectiva de reducir la resistencia a la insulina es hacer más ejercicio.

El problema es que a muchas personas les cuesta hacer ejercicio. Este es un programa que le brindará el máximo beneficio en el tiempo mínimo.

1: muévete

Lo primero y más fácil que puede hacer es pararse cada 30 minutos. Los investigadores demostraron que simplemente parándose y caminando cada media hora, puede reducir los niveles de azúcar en la sangre en un 39 por ciento y los niveles de insulina en un 26 por ciento.

Así que obtenga una aplicación con una alarma que le recuerde moverse, cada 30 minutos.

2: Toma una posición

Un equipo de investigadores de la Universidad de Chester pidió a diez trabajadores de oficina que intentaran permanecer de pie durante al menos tres horas al día durante una semana.

Sus escritorios normales fueron guardados y reemplazados por escritorios de pie especiales. Los resultados mostraron que, después de comer, sus niveles de azúcar en la sangre volvieron a la normalidad mucho más rápido que antes y que también quemaron 50 calorías adicionales por hora.

Si te paras durante tres horas al día, durante cinco días, eso es alrededor de 750 calorías por semana. En el transcurso de un año, se agregarían hasta 39,000 calorías adicionales, o alrededor de 8 lb (3,6 kg) de grasa. No todos podemos pararnos en el trabajo, pero incluso pequeños ajustes, como pararse mientras hablamos por teléfono, o ir a hablar con un colega en lugar de enviar un correo electrónico, ayudarán.

El ejercicio es muy importante para la salud, especialmente si tiene dificultades para controlar los niveles de azúcar en la sangre

El ejercicio es muy importante para la salud, especialmente si tiene dificultades para controlar los niveles de azúcar en la sangre

El ejercicio es muy importante para la salud, especialmente si tiene dificultades para controlar los niveles de azúcar en la sangre

3: Camina la caminata

Intente hacer 10,000 pasos al día, pero apunte a una acumulación constante. La mayoría de las personas promedia alrededor de 5,000 pasos por día (los que son mayores y tienen sobrepeso tienden a hacer menos), así que trate de aumentar la cantidad de pasos que hace cada día por 500 cada semana y para el final de las ocho semanas estará cerca de 10,000.

Intenta construir los pasos en tu día. Comience por prometer siempre tomar las escaleras, subir escaleras mecánicas y comprometerse a caminar cualquier viaje que esté por debajo de una milla. También puede bajarse del autobús una parada antes, caminar de un lado a otro mientras espera que hierva la caldera, o dejar el automóvil en el otro extremo del estacionamiento cuando vaya a las tiendas o al supermercado.

4: Fuerza de construcción

Hasta la edad de 30 tus músculos se hacen más grandes. Entonces, si no los usas, se hacen más pequeños. Para retener los músculos, tienes que hacer algún tipo de entrenamiento de resistencia.

Este régimen simple está diseñado para realizarse en cualquier momento, en cualquier lugar y trabaja tantos grupos musculares importantes como sea posible.

Hago esto al menos tres veces a la semana, a primera hora de la mañana y solo toma unos minutos.

Al igual que con cualquier forma de ejercicio, sería aconsejable hablar con su médico antes de comenzar, especialmente si está tomando medicamentos.

Flexiones: Acuéstese boca abajo con las palmas de las manos debajo de los hombros y las puntas de los pies tocando el suelo. Mantén tu cuerpo recto. Baje su cuerpo hasta que los codos formen un ángulo de 90 grados y luego empuje hacia arriba. Si esto le resulta demasiado difícil, intente el mismo ejercicio con las rodillas en el suelo.

Se pone en cuclillas: Párese con los pies separados. Doble las caderas, manteniendo el peso en los talones. Asegúrate de que tu espalda esté recta. Siga doblándose hasta que sus piernas estén en un ángulo de 90 grados. Imagine que se está preparando para sentarse en una silla.

Empuje hacia arriba sin doblar la espalda. Las sentadillas funcionan los músculos más grandes en su cuerpo. Si le resulta fácil, puede hacerlo más difícil con pesas.

Abdominales: Acuéstese de espaldas con las rodillas dobladas, los pies en el suelo y las manos a los lados de la cabeza. Acurruque la parte superior del cuerpo sin levantar la parte inferior de la espalda del piso.

Asegúrate de que tu barbilla esté metida hacia tu pecho. When your shoulders and upper back are lifted off the floor, curl back down.

Bicep curls: This exercise requires a small hand weight. Stand with your feet apart and your hands by your sides, with one hand holding the weight.

With your arm kept by your side, raise your hand by bending your elbow. Transfer the weight to your other hand.

Plank: Lie face-down on the floor and then raise yourself on to your forearms and toes, so that your body forms a straight line from head to toe.

Make sure your mid-section doesn’t rise or drop.

Squeeze your buttocks and hold the position for as long as possible. Remember, it should never cause pain in the lower back.

Start your programme by doing one set of ten repeats of each of these exercises in the first week, aiming for 20-second holds in the planks. In the second week, aim for two sets of ten repeats and 40-second holds on the planks, building up to three sets and a one-minute planks by the fourth week.

I tried to lose weight for years. This worked!

Dawn Peace, 47, lost 5½ stone and significantly reduced her fibromyalgia by following Dr Mosley’s diet.

A civil servant and ambassador for a non-profit health organisation, she lives with husband Stephen, 47, an assistant headteacher, and their two children.

She says: My son Jacob, who is now 16, was diagnosed with type 1 diabetes when he was six.

Ever since, I’ve relentlessly focused on his diet and sugar. But, in fact, my escalating weight was putting me at serious risk of type 2 diabetes.

Dawn before she lost weight. At her heaviest she was 18 stone and 9lb and a size 22-24

Dawn before she lost weight. At her heaviest she was 18 stone and 9lb and a size 22-24

Dawn before she lost weight. At her heaviest she was 18 stone and 9lb and a size 22-24

I’m 5ft 7in and at my heaviest I was 18st 9lb, a size 22-24.

I was also diagnosed with fibromyalgia — a long-term condition causing pain all over the body — five years ago and was in near-constant pain.

I had tried to lose weight many times over the years, but nothing seemed to work.

Then I read about the 8-Week Blood Sugar Diet in the Mail — and, in February 2016, threw myself into it.

In an incredible transformation Dawn went on to lose 5 and a half stone, and now follows Dr Mosley's 5:2 diet

In an incredible transformation Dawn went on to lose 5 and a half stone, and now follows Dr Mosley's 5:2 diet

In an incredible transformation Dawn went on to lose 5 and a half stone, and now follows Dr Mosley's 5:2 diet

It was a pivotal moment for me. The effects were almost instant.

At last, I felt like I could beat diabetes. I went on to lose 5½ stone, dropping to 13st, and I now follow Dr Mosley’s 5:2 diet.

Best of all, my fibromyalgia has disappeared. I was able to come off my medication altogether in December 2016.

The long-term benefits of the diet have been amazing and my blood sugar readings are now in the normal range.

In our superb two-part series, we told you how to use Dr Michael Mosley’s 8-week Blood Sugar Diet from his book to try to prevent — or even reverse — the disease

The 8-Week Blood Sugar Diet by Dr Michael Mosley (Short Books, £8.99). © Michael Mosley 2015.

To order a copy for £7.19 (20 per cent discount) go to mailshop.co.uk/books or call 0844 571 0640. Offer valid until 30/9/18. P&P free on orders over £15.

The 8-Week Blood Sugar Diet Recipe Book by Dr Claire Bailey (Short Books, £14.99). © Claire Bailey 2016. Order for £11.99 before 30/9/18, details as before.

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