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<ul><li>EatFit has appointed <keyword id="3063728" type="General" weightage="20" keywordseo="Mithila-Palkar" source="Orion">Mithila Palkar</keyword> as its brand ambassador. </li><li>The partnership between EatFit and Palkar will be managed by the latter's management agency - Exceed Talent Management.</li></ul>EatFit, a healthy food platform, today announced Mithila Palkar as its brand ambassador for its range of multigrain pizzas. <br /><br />EatFit, the flagship brand from the house of Curefoods, has been on a mission to make eating healthy, fun, and sustainable, while curating delicious flavours that suit the Indian palette. It is now looking at launching everyday versions of entertainment food like burgers and pizzas after the phenomenal success of their Kulcha Burgers launched earlier. Now, EatFit is introducing a wide range of multigrain pizzas which will be available in more than 10 cities across India in the next couple of months.<br /><br />Mithila Palkar, who has risen to popularity with her hugely popular OTT work, has become a household name today. She brings to life a modern yet authentic Indian persona, which is very genuine, happy, and friendly - something millennials and Gen-Z today love and relate to. This very much resonates with EatFit's brand persona which is ‘honestly Indian’ and committed to delivering wholesome goodness wrapped in authentic Desi flavours all within the fast-food category. EatFit manages to do this without adding any preservatives to their food and using all natural sauces.<br /><br />The brand will be launching two ad films featuring Mithila which will run through the first quarter of 2022 during popular sports events and will be further amplified via OTT platforms and social media. These films, conceptualised with EatFit’s creative agency Purple Mango, will mark the start of a 3-year collaboration between EatFit and Mithila.<br /><br />Sharing his thoughts on the association, Gokul Kandhi, Business Head, EatFit, said: “We are excited for Ms. Mithila to join the team. We hope that this collaboration will paint the brand in a new light that is in alignment with the brand identity we are working to create. Going into 2022, we will be focusing heavily on marketing and advertising activities that will be targeted towards our millennial audience — especially those with a strong interest in sports. Mithila is the perfect ambassador to resonate with these target groups. She portrays authenticity and is truly Indian at heart, much like the EatFit brand. We are excited to collaborate further with her on several campaigns.”<br /><br />Speaking about the brand association, Mithila Palkar said: “I am very excited to join EatFit as their brand ambassador and roll out these new ad films to promote their new range of delicious and healthy multigrain pizzas. I am in awe of their work and passion to bring honest and wholesome food to Indians. This is a great opportunity for me as well to talk more about healthy eating among people that follow me, and I am glad to be an agent in promoting this positive message. What they have created is truly amazing and something that needs to reach more people.”<br /><br />The partnership between EatFit and Palkar will be managed by the latter's management agency - Exceed Talent Management.

EatFit signs Mithila Palkar as brand ambassador to promote new range of multigrain pizzas

<ul class="summary-list"><li><keyword id="1809157" type="PERSON" weightage="60" keywordseo="noom">Noom</keyword> is a weight-loss app that uses a psychology-based approach to change your eating habits.</li><li>One freelancer tried Noom for over 8 months to shed some pounds and prevent pandemic weight gain.</li><li>She lost seven pounds and now implements the <keyword id="66681" type="PERSON" weightage="60" keywordseo="Healthy-habits">healthy habits</keyword> she learned every day.</li></ul><p>Like many people, I've been losing and gaining the same 10 pounds every few years.</p><p>In my latest attempt to lose weight, I turned to the <a href="https://www.businessinsider.com/noom-app-review">Noom app</a>. The TV and Facebook ads feature statements like, "Just 10 minutes a day keeps the weight off" and testimonials from people who claim they worked out every day for a year and only lost 10 pounds, but with Noom they lost 30 pounds.</p><p><a href="https://www.businessinsider.com/reviews/out?u=https%3A%2F%2Fwww.noom.com%2F%23%2F" rel="nofollow sponsored">Noom</a> promises to be life-changing, easy to follow, and different from other weight-loss plans. For instance, on Noom, no food is forbidden, and its ads reinforce this concept by showing a woman grabbing a brownie while the scale flips to a lower and lower weight. </p><p>Although it seems like Noom is a newcomer to the weight-loss game, the company was founded more than a decade ago, in 2008, by two best friends, Saeju Jeong and Artem Petakov.</p><p><em><strong>Read more: </strong><a href="https://www.businessinsider.com/how-clubhouse-entrepreneurs-creators-make-money-app-2021-3">The entrepreneurs making bank through Clubhouse by leveraging their networks and associating their services with the popular app</a></em></p><p>Last year, the <a href="https://www.businessinsider.com/apps-noom-lifesum-calibrate-disrupt-weight-loss-industry-2021-4">company reported</a> it had over 45 million users. A <a href="https://www.insider.com/what-is-noom-diet">2016 study published</a> in Scientific Reports found that about 78% of the 35,921 participants who used Noom lost weight over an 18-month period, and a 2017 study published in the Journal of Health Communications found that Noom appeared to help people lose weight over a six-month period. </p><p>In 2019, Noom <a href="https://www.prnewswire.com/news-releases/wellness-company-noom-raises-58-million-led-by-sequoia-capital-to-grow-its-team-and-improve-its-consumer-offering-300843657.html#:~:text=NEW%20YORK%2C%20May%206%2C%202019,financing%2C%20led%20by%20Sequoia%20Capital.&amp;text=Noom's%20clinically%2Dproven%20behavior%20change,people%20achieve%20their%20wellness%20goals.20goals.">raised $58 million</a>, with <a href="https://www.bloomberg.com/news/articles/2020-01-18/noom-signs-up-dieters-as-investors-see-new-wins-for-weight-loss">investors</a> including Sequoia Capital, Groupe Arnault's tech arm Aglaé Ventures, Jan Koum, cofounder of WhatsApp, Tony Xu, cofounder of DoorDash, Josh Kushner, cofounder of Oscar Health, Scooter Braun, founder of SB Projects, and Samsung Ventures. It's now the largest venture-backed digital weight-loss startup, having <a href="https://www.businessinsider.com/apps-noom-lifesum-calibrate-disrupt-weight-loss-industry-2021-4">raised $115 million to date</a>, a company spokesperson told Insider's Patricia Kelly Yeo in April.</p><p>On May 18, <a href="https://www.bloomberg.com/news/articles/2021-05-18/noom-is-said-to-get-silver-lake-backing-ahead-of-potential-ipo?nr_email_referer=1&amp;utm_source=Sailthru&amp;utm_medium=email&amp;utm_content=Insider%20Healthcare&amp;utm_campaign=Post%20Blast%20healthcare:%20JPMorgan%20is%20trying%20to%20disrupt%20healthcare%20%E2%80%94%20again&amp;utm_term=INSIDER%20HEALTHCARE%20-%20ENGAGED%2C%20ACTIVE%2C%20PASSIVE%2C%20DISENGAGED%2C%20NEW0DISENGAGED%2C%20NEW">Bloomberg</a> reported that Noom received funding from private equity firm <a href="https://www.silverlake.com/?v=2">Silver Lake</a> ahead of a planned public listing. The company reached a value of about $4 billion in the funding round, which also included other investors. On May 25, <a href="https://techcrunch.com/2021/05/25/weight-loss-platform-noom-bulks-up-on-540-million-in-new-funding/?guccounter=1&amp;guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&amp;guce_referrer_sig=AQAAAIdZTQLZNhMraeFbCE8mfDP88e3fAGeKTFD7FTkf-zxmIYBrHxKdU4kQ666eXtO7ja0_ZK_kg_WBKN2XJbYjgkDsSQq2FkqMb7bZ4QD3pqDpniD24JZF0JYOdOyqQ4VqBvRn9PWjBqyW1s3u4ntys_FakuMFNUyV4RtoehyRW58aehyRW58a">TechCrunch</a> reported that Noom raised a $540 million Series F round led by Silver Lake. Noom also announced the addition of two new board members, Silver Lake managing director Adam Karol and former TaskRabbit CEO Stacy Brown-Philpot.</p><h2><strong>I signed up in October 2019. It cost about $150 to test out for eight months.</strong></h2><p><strong><div type="image" title="noom lisa" height="1334" width="750" msid="82314799" hostid="261"></div></strong></p><p>After completing a short quiz about my weight, height, desired weight-loss goal, and daily eating and <keyword id="6358589" type="ORGANIZATION" weightage="60" keywordseo="exercise">exercise</keyword> habits, I received my "customized" plan with a budget of 1,200 calories a day - a standard recommendation for women trying to shed a few pounds.</p><p>Noom broke my 1,200-calorie budget into three categories:</p><ul><li>Green - essentially vegetables and fruits, to be eaten generously</li><li>Yellow - multigrain bread, lean proteins, beans, and brown rice, to be eaten in moderation</li><li>Red - the brownie in the ad, cheeses, pizza, anything fried, all to be eaten sparingly</li></ul><p>Essentially, the food budget encourages participants to eat more protein, fruits, and vegetables and fewer fats and processed foods.</p><p>Other key daily aspects of Noom included recording your weight, tracking your food intake and exercise, drinking at least nine cups of water, and spending 10 minutes completing interactive readings and quizzes about food and cravings on the app.</p><h2>One of your first assignments is to declare your "Super Goal" and "Ultimate Why" for <keyword id="14076" type="PERSON" weightage="60" keywordseo="losing-weight">losing weight</keyword>, then envision how your life will be different once you reach your goal. </h2><div type="image" title="Super Goal.PNG" height="1334" width="750" msid="82314803" hostid="261"></div><p>I imagine that this is a powerful exercise for someone who has more than 10 pounds to lose.</p><p>In fact, I've noticed that the people who have the most weight to lose have the most success with <a href="https://www.businessinsider.com/reviews/out?u=https%3A%2F%2Fwww.noom.com%2F%23%2F" rel="nofollow sponsored">Noom</a>. But it felt strange to me because, while 10 pounds would help me feel more confident, it probably wouldn't be life-changing for me.</p><p>I'm in a Facebook group for Noom users that I joined in January 2020, and the transformational photos people post constantly amaze me. It's not uncommon to see photos of people who have lost 100 pounds or more. Most people post about their successes and their challenges, particularly when they find the scale is creeping up. But I was more of a lurker than a poster or commenter.</p><p>I started Noom before the COVID-19 pandemic, when I thought we'd be going to two weddings and my daughter's high school graduation in 2020, so losing 10 pounds for these events were my Big Why. Then the pandemic hit and my Big Why became my desire to not gain 20 pounds during lockdown.</p><h2><strong>Initially, I found the daily readings and quizzes really insightful. </strong></h2><p>Everything is written in easy-to-digest blurbs and based on science and psychology. There are daily quizzes to help you retain the information and opportunities to read and reflect, and then add your own thoughts and experiences.</p><p>For instance, a lesson on stress eating ends with two questions: "What is your stressor?" and "What is your stress response?"</p><div type="image" title="10 mindful eating tips.PNG" height="1334" width="750" msid="82314807" hostid="261"></div><p>The app invites you to list all the possible ways in which you can prevent yourself from stress eating. My list of ways to intervene included taking deep breaths, going for a quick walk, drinking a big glass of water, and calling or texting a friend. I can honestly say that none of these methods have worked for me. </p><p>There's also a lot of emphasis on mindful eating, including how to assess how hungry you are before you start eating, ways to slow down your meal, and how to tell when you're full. </p><h2><strong>Noom also arms you with ways to handle social situations and family members who expect you to clean your plate. </strong></h2><p>For instance, the app explains why we tend to eat more when we're out to dinner with friends and why we might arrive at the restaurant determined to order a salad but then change to a burger when everyone else at the table orders one. </p><p>And, if your mother, grandmother, or aunt insists that you eat the special meal they made for your visit, Noom has a great list of responses like "I can't make it work in my plan," and "Me and [insert food] aren't on speaking terms."</p><h2><strong>Despite what the ads say, Noom also emphasizes exercise. </strong></h2><div type="image" title="Food pusher strategies.PNG" height="1334" width="750" msid="82314810" hostid="261"></div><p>There's an initial goal to walk 3,000 steps a day, and after a week you're encouraged to walk 10,000 steps each day and to add yoga, weights, and other workouts. </p><p>Noom pairs every participant with a goal specialist, who checks in with you every week. Each week you set a new goal - such as eating a new vegetable with every meal or exercising four times a week - and then the goal specialist checks to see if you succeeded. </p><p>If you didn't, the specialist asks you open-ended questions that are similar to the reflections in the readings about what you could have done more of or differently. </p><p>Those open-ended questions definitely got on my nerves. Like most dieters, I know what I need to do - I just don't always follow through. </p><h2><strong>It's true that no food is off limits. However, losing weight wasn't as easy as Noom promised.  </strong></h2><p>One of the best lessons I learned is I can eat anything I want in moderation, and just because I gave into my craving for a bag of potato chips at lunch doesn't mean I should give myself permission to eat an entire pizza and then a pint of ice cream for dinner. </p><div type="image" title="noom lisa" height="1334" width="750" msid="82314812" hostid="261"></div><p>I was on <a href="https://www.businessinsider.com/reviews/out?u=https%3A%2F%2Fwww.noom.com%2F%23%2F" rel="nofollow sponsored">Noom</a> for eight months and lost seven pounds. About three months after I went off Noom, I gained a few pounds back, so I decided to go back on Noom, hoping to lose six more pounds (the three pounds I'd regained and the three pounds I didn't lose the first time) but nothing happened the second time I joined - I didn't gain weight and I didn't lose any either.</p><p>I asked health and fitness coach and weight-loss specialist <a href="https://littlestepsbighappy.com/">Candice McDaniel</a> why I was struggling to lose six pounds when I see photos of people who have dropped 100 pounds.</p><p>"Losing 10 pounds on a diet plan versus losing 50 to 100 pounds is harder because of how close you already are to a healthy weight," she said. "When you have 50 to 100 pounds to lose, you don't need to make very many changes to your diet to start seeing results. Typically at that weight, you can try following a diet plan, and even if you aren't perfect, you'll start seeing progress quickly. But people who only have about 10 pounds to lose have to be a lot more vigilant and follow the program very closely to see results."</p><h2>While I no longer use Noom, I've managed to keep off four of the seven pounds I lost and retained many of the healthy habits I learned.</h2><p>For instance, I have a fruit or vegetables with every meal, I don't eat when I'm bored (though I do still eat when I'm stressed), I exercise every day, I write down everything I eat each day, and if I slip up and have a bag of chips or a slice of cake at lunch, I don't go whole hog in the evening. Now if I could only lose five more pounds ...</p><p><em>This article was updated May 25, 2021.</em></p>

I paid $150 to try the popular weight-loss app backed by investors like Tony Xu and Scooter Braun. It taught me better eating habits, but keeping the weight off was harder than expected.

I shopped at Aldi and Lidl to see which grocery store was better, and the newer chain was clearly superior

<ul class="summary-list"><li>The best <keyword id="6358230" type="UNKNOWN" weightage="60" keywordseo="diet">diet</keyword>s for people with <keyword id="6359018" type="UNKNOWN" weightage="60" keywordseo="diabetes">diabetes</keyword> include the Mediterranean diet and the DASH diet. </li><li>The Keto diet may also be helpful for some people with type 2 diabetes, though it can be more dangerous for people with type 1 diabetes, and you should ask your doctor before trying it. </li><li>Here's what you need to know to eat healthy and effectively manage your diabetes. </li><li>This article <a href="https://www.insider.com/insider-medical-review-board" target="_blank" rel="noopener">was medically reviewed</a> by <a href="https://health.tamu.edu/experts/jason-mcknight.html" target="_blank" rel="noopener">Jason R. McKnight</a>, MD, MS, a family medicine physician and clinical assistant professor at <a href="https://medicine.tamu.edu/" target="_blank" rel="noopener">Texas A&amp;M College of Medicine</a>. </li></ul><p>For people with diabetes, it is important to eat a healthy diet that focuses on fruits and vegetables and limits or avoids refined carbohydrates and sugars. </p><p>Eating this way can help keep blood sugars stable. Both people with <a href="https://www.insider.com/difference-between-type-1-and-type-2-diabetes" target="_blank" rel="noopener">type 1 and type 2 diabetes </a>need to carefully manage their <a href="https://www.insider.com/normal-blood-sugar-levels" target="_blank" rel="noopener">blood sugar levels</a> to avoid <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword> complications. </p><p>People with <a href="https://www.insider.com/do-i-have-prediabetes" target="_blank" rel="noopener">prediabetes</a> — elevated blood sugars that aren't yet at diabetic levels — should also follow a similar eating plan to prevent their condition from progressing to type 2 diabetes. </p><p>If you have diabetes or may be at risk, here's how to eat healthy and regulate your blood sugar levels, with three of the best diets to follow. </p><h2>What you should eat </h2><p>People with diabetes should get the bulk of their <keyword id="52652" type="ORGANIZATION" weightage="60" keywordseo="nutrition">nutrition</keyword> from vegetables, fruits, whole-grains, and lean proteins and dairy,<a href="https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity" target="_blank" rel="noopener"> according</a> to the National Institute of Diabetes and Digestive and Kidney Diseases.</p><p>The best types of foods for people with diabetes are:</p><ul><li><strong>Non-starchy vegetables</strong> like leafy greens, broccoli, peppers, and tomatoes. </li><li><strong>Whole grains</strong> like oatmeal, brown rice, and multi-grain breads. </li><li><a href="https://www.insider.com/can-diabetics-eat-fruit" target="_blank" rel="noopener"><strong>Fruits</strong></a> like melon, apples, and bananas. </li><li><strong>Lean protein</strong> like fish, grilled chicken, and nuts. </li><li><strong>Dairy</strong> that is low fat or fat free, like yogurt or milk. </li></ul><p>"Foods high in protein and healthy fat are the best for a diabetic diet, such as beef, pork, chicken, and fish," says <a href="https://lysulin.com/blog/interview-with-john-burd-founder-of-lysulin/" target="_blank" rel="noopener">John Burd</a>, PhD, a clinical researcher and innovator the founder of Lysulin, a supplement for people with diabetes.</p><p>That's because proteins and fat do not turn into glucose as easily as carbohydrates do. <a href="https://www.insider.com/what-are-carbs" target="_blank" rel="noopener">Carbohydrates</a> are processed quickly, so they cause a big spike in blood sugar, followed by a sharp drop. So-called <a href="https://www.cdc.gov/diabetes/managing/eat-well/diabetes-and-carbohydrates.html" target="_blank" rel="noopener">simple carbs</a> — like sweets and refined sugar — are broken down the fastest and have the largest impact on blood sugar. </p><p>Complex carbs — like fruits, vegetables, and whole grains — contain fiber and are digested more slowly. Because they are released into the bloodstream more slowly, they have a smaller effect on blood sugar than simple carbs. </p><p>For more information, read about <a href="https://www.insider.com/how-many-carbs-per-day-for-a-diabetic" target="_blank" rel="noopener">how many carbs you should each day if you're diabetic</a>. </p><p>Overall, people with diabetes should avoid foods that are high in saturated fats and added sugar. This includes:</p><ul><li><strong>Sugary drinks</strong> like juice or soda.</li><li><strong>Sweet, processed foods</strong> like cookies or candy.</li><li><strong>Simple carbohydrates </strong>including white bread or refined grains like cereal.</li><li><strong>Fried foods</strong> like donuts or fried chicken. </li></ul><p>If you'd like to formulate an eating plan with the right foods, try one of the three diets below. </p><h2>1. The Mediterranean diet</h2><p><div type="image" title="health weightloss greens vegetables veggies fruits vegan vegetarian grocery groceries fitness nutrition scale farmer’s market wellness" height="1667" width="2222" msid="77271485" hostid="261"></div></p><p>The <a href="https://www.insider.com/what-is-mediterranean-diet" target="_blank" rel="noopener">Mediterranean diet</a> is focused on plant-based foods like fruits, vegetables, and nuts; protein like fish; and healthy fats from olive oil. It's often<a href="https://www.diabetes.co.uk/diet/mediterranean-diet.html" target="_blank" rel="noopener"> recommended</a> to people with diabetes because it includes plenty of vegetables and lean proteins while limiting added or refined sugars. </p><p>For example, a<a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1464-5491.2009.02798.x" target="_blank" rel="noopener"> 2009 study</a> published in the journal Diabetic Medicine found that patients who followed a Mediterranean diet more strictly had lower measurements of <a href="https://www.diabetes.co.uk/what-is-hba1c.html" target="_blank" rel="noopener">HbA1c</a> — a measure of blood glucose levels over a three-month period — and lower blood sugar levels directly after meals than people who followed the Mediterranean diet less strictly. </p><p>A<a href="https://www.sciencedirect.com/science/article/abs/pii/S0168822710002019" target="_blank" rel="noopener"> 2010 scientific review</a> published in Diabetes Research and Clinical Practice concluded that the Mediterranean diet was helpful in preventing diabetes, controlling blood sugars, and reducing cardiovascular risk factors — including high blood sugar — for people with diabetes. </p><p>Here's what a day on the Mediterranean diet <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801" target="_blank" rel="noopener">might look like</a>:</p><ul><li><strong>Breakfast</strong>: Greek yogurt topped with berries and nuts. </li><li><strong>Lunch</strong>: Salad with olive oil, salmon, and whole-wheat pita bread. </li><li><strong>Dinner</strong>: Whole-grain pizza crust topped with vegetables and low-fat cheese. </li><li><strong>Snack</strong>: Nuts, fruit, or hard-boiled egg.  </li></ul><p>Read more about the <a href="https://www.insider.com/what-is-mediterranean-diet" target="_blank" rel="noopener">Mediterranean diet</a>. </p><h2>2. The DASH diet</h2><p><div type="image" title="medical health pregnancy baby parenting childbirth health healthy food veggies vegetables fruits cooking nutrition cox 10" height="1667" width="2222" msid="77271487" hostid="261"></div></p><p>The <a href="https://www.insider.com/what-is-dash-diet" target="_blank" rel="noopener">DASH diet</a> is very similar to the Mediterranean diet, focusing on fruits, vegetables, and lean proteins. While it was designed to help people with <a href="https://www.insider.com/high-blood-pressure" target="_blank" rel="noopener">high blood pressure</a>, it's also been shown to be beneficial for diabetics. </p><p>For example, a<a href="https://spectrum.diabetesjournals.org/content/30/2/76.short" target="_blank" rel="noopener"> 2017 study</a> published in Diabetics Spectrum<em>,</em> the journal of the American Diabetes Association, found that following the DASH diet can reduce insulin resistance and weight, both of which increase risk for diabetes. The study concluded that the DASH diet is an "acceptable eating pattern for people with diabetes."</p><p>A<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6667171/" target="_blank" rel="noopener"> 2019 study</a> published in Diabetes Management also found that following the DASH diet could help teenagers with type 1 diabetes better control their condition after 18 days on the diet, and establish a healthy eating pattern. </p><p>Additionally, a<a href="https://www.sciencedirect.com/science/article/abs/pii/S0899900716001325" target="_blank" rel="noopener"> 2016 study</a> published in the journal Nutrition found that adhering to the DASH diet can reduce risk of <a href="https://www.insider.com/what-is-gestational-diabetes" target="_blank" rel="noopener">gestational diabetes</a> by up to 71%, which is when diabetes occurs during pregnancy. </p><p>Here's what a day on the DASH diet<a href="https://www.dashdiet.org/sample-menu-weight.html" target="_blank" rel="noopener"> might look like</a>:</p><ul><li><strong>Breakfast:</strong> Omelet with vegetables and low-fat cheese. </li><li><strong>Lunch:</strong> Tuna on a pita wrap with sliced vegetables. </li><li><strong>Dinner:</strong> Roast chicken with potatoes and vegetables. </li><li><strong>Snack:</strong> Fruits, nuts, or reduced-fat cheese. </li></ul><p>Read more about the <a href="https://www.insider.com/what-is-dash-diet" target="_blank" rel="noopener">DASH diet</a>.</p><h2>3. Keto diet </h2><p><div type="image" title="ketogenic keto diet" height="1334" width="1778" msid="77271489" hostid="261"></div></p><p>The <a href="https://www.insider.com/what-is-keto-diet" target="_blank" rel="noopener">keto diet</a> focuses on eating fats and proteins while reducing carbohydrates. It aims to put your body in the <a href="https://www.insider.com/how-long-does-it-take-to-get-into-ketosis" target="_blank" rel="noopener">metabolic state of ketosis</a>. Ketosis is when your body burns fat for fuel instead of carbohydrates.</p><p>This can be helpful for people with type 2 diabetes because the breakdown of fats and proteins into fuel don't cause blood sugar levels to spike in the same way that breaking down carbohydrates do. </p><p>However, research on the keto diet is more mixed when compared to the DASH or Mediterranean diet. For example, a<a href="https://www.mdpi.com/2072-6643/11/5/962/htm" target="_blank" rel="noopener"> 2019 study</a> published in the journal Nutrients found that the keto diet may be effective for reducing blood sugar and weight in people with type 2 diabetes, but drastically cutting carbs might not be sustainable long-term because many people find it difficult. </p><p>In addition, the study warned that the safety of the keto diet for people with type 1 diabetes — who are at risk for<a href="https://www.diabetes.org/diabetes/complications/dka-ketoacidosis-ketones" target="_blank" rel="noopener"> diabetic ketoacidosis (DKA)</a> — is unproven. DKA occurs when ketones — the byproduct of burning fat for fuel — build up in the blood, so a diet that encourages the release of ketones could potentially be dangerous for <a href="https://www.dietdoctor.com/low-carb/with-diabetes-medications" target="_blank" rel="noopener">type 1 diabetics</a>.<a href="https://www.dietdoctor.com/low-carb/with-diabetes-medications"> </a></p><p>Overall, if you have type 1 or type 2 diabetes, make sure you talk with your doctor before trying the Keto diet. Though there is some evidence it can be helpful for people with type 2 diabetes, it can still have health risks, and be potentially dangerous for people with type 1 diabetes. </p><p>For more information, read about the benefits and risks of the <a href="https://www.insider.com/keto-diet-for-diabetics" target="_blank" rel="noopener">keto diet for diabetics</a>. </p><p>If your doctor allows you to follow this diet with diabetes, here's what it <a href="https://www.ncbi.nlm.nih.gov/books/NBK499830/" target="_blank" rel="noopener">might look like</a>:</p><ul><li><strong>Breakfast</strong>: Bacon and eggs.</li><li><strong>Lunch</strong>: Prosciutto-wrapped asparagus.</li><li><strong>Dinner</strong>: Steak with roasted vegetables.</li><li><strong>Snack</strong>: Avocado, nuts, or cheese.</li></ul><h2>Takeaways</h2><p>No matter what dietary approach you take, it's important for diabetics to have a meal plan. </p><p>That's because it can help you track your carbohydrates and manage your blood sugar, which will<a href="https://www.cdc.gov/diabetes/managing/manage-blood-sugar.html" target="_blank" rel="noopener"> reduce your risk for complications</a> like kidney disease and vision problems. </p><p>If you're interested in developing an individualized meal plan for your diabetes, talk with your doctor to learn more. </p><h2 id="related-stories-from-health-reference:">Related stories from <a href="https://www.insider.com/health-reference" target="_blank" rel="noopener">Health Reference</a>:</h2><ul><li><strong><a href="https://www.insider.com/snacks-for-diabetics" target="_blank" rel="noopener">The 3 best types of snacks to eat if you have diabetes</a></strong></li><li><strong><a href="https://www.insider.com/how-to-lower-blood-sugar" target="_blank" rel="noopener">6 ways to lower your blood sugar naturally</a></strong></li><li><strong><a href="https://www.insider.com/is-diabetes-genetic" target="_blank" rel="noopener">Is diabetes genetic? Both type 1 and type 2 are influenced by family history — here's how to know your risk</a></strong></li></ul>

3 of the best diets for people with diabetes — and how you can create a healthy eating plan

<p><div class="KonaFilter image-container display-table float_right"><div><div class="image on-image"></div><p></p></div></div>If you think you're making the healthier choice by eating a sandwich or salad, instead of a cheeseburger from McDonald's, then think again.</p><p>Consumer watchdog Which? has just revealed that some sandwiches and salads that can be bought from <a href="http://press.which.co.uk/whichpressreleases/foods-on-the-go-that-are-unhealthier-than-a-burger/?utm_campaign=whichnews&amp;utm_medium=social&amp;utm_source=twitter&amp;utm_content=unhealthyfoodonthegoPR000117042015&amp;utm_term=twnews">high street coffee shops or supermarkets can contain more calories and fat than burgers and fries from fast food outlets.</a></p><p><span>The daily nutrient guidelines for an average adult man to maintain his current weight is 2500 calories while for a woman it is at 2000.</span></p><p><span><span>So effectively, if you're not careful, you could be piling on the pounds by accidentally consuming a lot more calories than you think.</span></span></p><p><span style="line-height: 1.5em;">Here are the worst culprits, <a href="http://www.which.co.uk/news/2015/04/revealed-the-salads-and-sandwiches-with-more-fat-than-a-burger-400480/#?intcmp=HP.hero.large.2.wcunews.foodsunhealthierthanburgers.apr17">according to Which</a>?.</span></p><p><strong><span style="line-height: 1.5em;">1. Tesco's Honey Mustard and Chicken Pasta (706 calories)</span></strong></p><p><span style="line-height: 1.5em;"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div><br /></span></p><p><span style="line-height: 1.5em;">This tiny 300g pot of pasta packs a big punch in the calories department.</span></p><p><span style="line-height: 1.5em;">With a massive 706 calories and 35.5g fat - half your daily reference intake for fat - this meals means you can eat nearly three McDonald's hamburgers (250 calories each) for the same calorific intake.</span></p><p><strong>2. Marks &amp; Spencer's Chicken and Smoked Bacon Salad on Soft Multigrain Farmhouse Bread (694 calories)</strong><span style="line-height: 1.5em;"> </span></p><p><span><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div><br /></span></p><p><span style="line-height: 1.5em;">This sandwich contains more calories (694 calories) and grams of fat (37.1g) gram of fat than a Pizza Express Classic Margherita pizza (683 calories, 22.5g fat).</span></p><p><span style="line-height: 1.5em;">That's right. You can eat an entire pizza and it would be still less than eating a small sandwich.</span></p><p><strong style="line-height: 1.5em;">3. Morrisons' Tomato and Basil Chicken Pasta (683 calories)</strong></p><p><span><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div><br /></span></p><p><span>If one person consumed this for lunch, it would have more calories than a Burger King Chicken Royale with Cheese (648 calories, 37.2g fat).</span></p><p><span>A 330g pack contains seven servings but one person could easily eat this for lunch. It has 683 calories and fat 38.6g of fat. </span></p><p><strong>4. Asda's Piri Piri Chicken Pasta Salad (650 calories)</strong></p><p> </p><p><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div></p><p><span style="line-height: 1.5em;">The 290g packet claims to contain three servings but, as Which? says, "it's more likely that someone would eat this at lunch by themselves."</span></p><p><span style="line-height: 1.5em;">The packet contains two thirds of the recommended daily fat intake (46.5g) and has more fat than a Burger King Bacon and Cheese Whopper. </span></p><p><span style="line-height: 1.5em;">At 650 calories, it also has more calories than a <span>Burger King Chicken Royale with Cheese.</span></span></p><p><strong style="line-height: 1.5em;">5. Caffè Nero's Brie and Bacon Panini (624 calories)</strong></p><p><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div></p><p><span style="line-height: 1.5em;"><span style="line-height: 1.5em;">At 624 calories, it has more</span></span><span style="line-height: 1.5em;"> calories than a McDonald's Quarter Pounder with Cheese (518 calories).</span></p><p><span style="line-height: 1.5em; color: #000000;">The bacon and brie make the Panini high in fat (24.1g), saturates (12g) and salt (3.2g), while caramelised onions add to the sugar content (15.8g).</span></p><p><span style="line-height: 1.5em;">"People will be surprised to find some foods that many of us perceive to be a healthier choice are no better than a burger," said Which? executive director, Richard Lloyd.</span></p><p><strong><span style="line-height: 1.5em;">6. Gregg's Mexican Chicken baguette (</span><span style="line-height: 1.5em;">602 calories)</span></strong></p><p><strong><span style="line-height: 1.5em;"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div><br /></span></strong></p><p><span style="line-height: 1.5em;">Greggs isn't exactly famous for healthy lunchtime snacks and meals but with 15g sugar, 17g fat and 3.5g worth of salt the </span><span style="line-height: 1.5em;">"double whammy of mayonnaise and sweet chilli sauce" pushes the calories way above a McDonald's Quarter Pounder with Cheese (518 calories).</span></p><p><strong>7. M&amp;S chicken, bacon and sweetcorn pasta salad (<span style="line-height: 1.5em;">642 calories)</span></strong></p><p><strong><span style="line-height: 1.5em;"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div><br /></span></strong></p><p><span style="line-height: 1.5em;"> The colossal 642 calories worth of pasta salad is packed with 28.1g fat, 2.58g salt.  </span></p><p><span style="line-height: 1.5em;">"The creamy mayonnaise dressing in this M&amp;S pasta salad really pushes up the calories and fat content. The sweetcorn at least contributes to your five a day," said Which?.</span></p><p><strong><span style="line-height: 1.5em;">8. Pret Posh Cheddar and Pickle on Artisan (</span><span style="line-height: 1.5em;">660 calories)</span></strong></p><p><strong><span style="line-height: 1.5em;"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div><br /></span></strong></p><p><span style="line-height: 1.5em;">This vegetarian option may seem harmless enough but it not only has more calories than <span>McDonald's Quarter Pounder with Cheese (518 calories)</span>, is also has </span><span style="line-height: 1.5em;">17.6g sugar, 26.8g fat, 9.1g saturates and 2.8g salt. </span></p><p><span style="line-height: 1.5em;">"T</span><span style="line-height: 1.5em;">his has nearly half the daily saturated fat reference intake for an adult and contains more than three teaspoons of sugar," said Which?</span></p><p><strong><span style="line-height: 1.5em;">9. McDonalds Quarter Pounder with Cheese (518 calories)</span></strong></p><p><span style="line-height: 1.5em;"><div class="KonaFilter image-container display-table"><div><div class="image on-image"></div><p></p></div></div><br /></span></p><p><span style="line-height: 1.5em;">Which? may have pointed out that some of Britain's lunchtime meals may have more calories than McDonald's Quarter Pounder with Cheese burger but the fat content is colossal.</span></p><p><span style="line-height: 1.5em;">According to nutritional information on <span>McDonald's </span>website, it has 27g of fat, which is higher than the Pret baguette featured above.</span></p>    <div class="margin-top">        <h3>NOW WATCH: <a href="http://www.businessinsider.com/game-of-thrones-economics-2015-3">'Game of Thrones': The Iron Throne is a terrible investment</a></h3>        <div>            <div>        <div class="ooyala-video-player" data-video-autoplay="false" data-video-id="tvNncydDrkw0Adz4yS0Vsg8DPK1cte-i" data-player-variable="ooyalapopvideo" id="ooyalaplayer_popvideo" style="width:1280px;height:720px"></div>        </div>        </div>            </div>

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