After my last article, you will now have an idea as to how to make your diet your own.  But, what about the food itself?  How can you guarantee a well-balanced, healthy diet?

As mentioned in my previous article  ‘You Can Lose Weight‘ I mentioned, that when it comes to maintaining a healthy diet and losing excess weight, there are four main things to pay extra attention to ensure that you lose weight for life.  These were – Calories, Carbs, Proteins and Fats.


Calories are measurements of energy.  It’s simple: 3 500 calories equals half a kilo of fat.  Burning 3 500 calories more than you eat, means losing half a kilo of fat.  There’s a very simple equation when it comes to weight loss and it is:


Men between the ages of 19 and 50 should consume between 2 200 and 2 600 calories per day and women between the ages of 19 and 50 should consume between 1 800 and 2 200 calories per day. This is a very general equation. You need to have your numbers worked out if you want to be successful at losing body fat. Visit my website and start my 3-week FREE training and nutrition and let me create a personalised plan for you. You’re guaranteed success this way! I promise you.

If you are active, you will burn more calories.  Your metabolism stays high, your energy levels stay strong and you naturally do less emotional and unconscious eating.  In fact, the more active you are, the better food choices you will want to make.  One thing leads to another.  It feels good to be active and it inspires you to want to compliment that good healthy feeling with healthy eating habits and food choices.


Carbs are the most common source of energy found in food.  Refined might be good when it comes to manners, but not when it comes to your health.  Refined grains are stripped of all their nutrients and when you add refined sugar and fat to your refined grains (the three are usually found together) you have an artery just waiting to be clogged!

But, whilst carbs have generally got a bad rep, remember that not all carbs are bad.  In fact, I will go as far as saying that carbs are perfectly fine for an educated diabetic. A diabetic that eats carbs and has perfectly ‘normal’ and in-range glucose levels post meals, can eat what they like. Diabetes only happens when our sugars are out of range. That’s undeniable.

Whole grains are vital for diets that are rich in nutrition and are a good source of energy.  Refined grains break down quickly and make your body work harder to churn out insulin/glucose for energy – a danger for those at risk for diabetes.  Whole grains take longer to break down due to their fibre content and, therefore, require less insulin production and provide sustained energy for longer periods.  ‘Good carbs’ are unprocessed carbohydrates in their natural state.  Pretty much all leafy vegetables and fruits fall into this category.

In my view, the best incentive to choose whole grains when you are trying to lose weight is that foods with high fibre content make you feel fuller for longer with fewer calories.  Foods with high fibre content have also been found to help reduce cholesterol in the blood. Fibre is responsible for cleaning out the pipes not to mention the calories and carbs from fibre do not get allocated to calorie count OR carb counting. That’s a massive fact most don’t utilize.

Carbs are a source of energy. The amount of carbs you eat needs to be in tune with the amount of energy you require. If you are unsure – I and my Diabetic Athletic will help you. You can message me to chat by clicking here. Via this chat, you will also be able to join my free 3-week training and nutrition program for diabetics and access my Facebook support group.


Protein is a long chain of amino acids linked together.  Also known as the building blocks of life, proteins most important function is to build, maintain and replace tissue in our bodies.  Our muscles, organs and some of our hormones are made up mostly of protein.

Proteins are involved in almost every function performed by the cells in our bodies.  Without protein, life would be impossible.  Our bodies are however only able to manufacture some of the amino acids (protein) we need to function; the rest (known as essential amino acids) must be obtained through our diets.  Great protein sources include fish, avocados, beans, soya, dairy, nuts and white meat poultry. There are 9 essential amino acids our bodies cannot produce, and so, we have to get them from external sources. For example, Eggs have all 9 essential amino acids.

So here comes the vegetarian, vegan, meat eater debate. I love meat. I’ll never not eat meat. Now that is out of the way, let me say that I also respect peoples choices and  I am here to guide everyone to better health while doing so.

If I asked you what kinds of foods contain protein (or more specifically essential amino acids) your first response would probably be meat.  The problem with meat (and all other animal products) is that it contains cholesterol. This is fine as long as you’re educated and practise the art of balance.

So, if you’re looking for a healthier alternative, for example, something with heart-health benefits and none of the risks associated with meat, you should try plant source proteins instead.

There is clear evidence to suggest that a diet that is derived exclusively from the vegetable kingdom can provide all the essential amino acids for optimal health.  Some proof: in three weeks overweight subjects lost on average 5 – 8 kilograms on a plant-based diet.  People with weight to lose the most weight when they start a low-fat, plant-based diet. Now we have to think about this. If you change your diet and start eating more veg and leafy greens… All you’re really doing is cleaning up your act… Pun intended.

Balance and good nutritional practice are all that’s required. You don’t HAVE TO be on either extreme.

I understand some people love their meat (me included) and don’t want to give it up (count me in again).  That’s okay, but you should stick to organic, free-range, grass-fed sources and try healthier options like lean beef.  Also, give white meat poultry (my personal substitute) a try or fish or seafood.  You might like it more than you think.


Most foods contain some type of fat and some are better for you than others.  Fats are a necessary nutrient.  Our bodies need fat to function properly.  It helps with our energy production and blood clotting.  Fats also help to regulate blood pressure and to maintain a healthy nervous system.  Fats carry soluble vitamins from the food in your body and your skin, hair and nails all depend on it. Fats help your body absorb some nutrients and produce important hormones, too. Your body definitely needs fat.

However, eating the wrong kinds of fat can be harmful and can lead to weight gain, diabetes, heart disease and cancer. You don’t need to do Ketogenic diets either… Balance remember?

Let me break it down for you.

There are good healthy fats; these fats include:

  • monounsaturated fat: olives, avocados and nuts;
  • polyunsaturated fat: vegetable oils, bananas, hempseed and cereals; and
  • omega 3 fatty acids: fish, flax (flax seeds) and walnuts.

Then, of course, there are bad fats; these include:

  • saturated fat: animal products such as meat, dairy and eggs;
  • trans fats: hydrogenated oils found in cookies, crackers, cakes and also common in fried foods like doughnuts and french fries; and
  • cholesterol: animal products, dairy.

If you want to start a FREE 3-week training program that delivers your workouts 3x per week, provides you with nutritional guides and plans all tied together with support and a direct line to me: Click HERE and sign up for my 3-week training and nutrition plan.

If you’d like to know more about my Carb Counting Masterclass for Diabetics you can do so by clicking here. The Diabetic Athletic Carb Counting Masterclass will explain what carb counting is, why we carb count as diabetics and how you can figure out your own insulin to carb ratios.

To see more about the Diabetic Athletic 10-week program for diabetics you can visit This is the ultimate program for diabetics and is backed by a 100% money-back guarantee. You have nothing to lose other than your unwanted body fat, your high glucose ranges and your diabetic overwhelm.

Yours in training, nutrition and diabetes,

Nicholas Caracandas.

Diabetic Athletic


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