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The Metabolic Syndrome Diet

Posted Nov 17 2012 2:44pm

Here are some ideas for metabolic syndrome diet for people with symptoms of the so-called X syndrome.

The metabolic syndrome is found in patients who have a bunch of metabolic risk factors, including: high blood pressure, increase bad cholesterol, insulin resistance and increased risk of blood clotting.  All these when they occur together  increase the risk of developing chronic and in some cases  life-threatening conditions, including type 2 diabetes and cardiovascular diseases.

The metabolic syndrome usually occurs with people who are overweight and obese, and is also known as the syndrome X.

The Syndrome X’s most common symptoms include: being overweight and having a large waistline.  Having high blood sugar may also be a sign of being affected by the metabolic syndrome.  The high blood sugar will lead to an increase of thirst and urination and fatigue.  The symptoms of hypertonia may not always be visible, but in many cases include: headaches, dizziness or nose bleeding.

Possible side effects and complications of metabolic syndrome are also: PCOS , sleep apnea, fatty liver and cirrhosis, kidney damage and the development of dementia.

The treatment of Syndrome X includes a lifestyle change and loss of weight through diet and exercise. Of course, in some case this is combined with the appropriate medications in order to keep the symptoms in control and lower the risks of developing more serious health conditions and side effects.

Metabolic syndrome diet – tips and ideas

Following the appropriate diet for metabolic syndrome is key to staying healthy and safe from the risks associated with this syndrome. The diet is the same as the weight loss diets, because the idea is the same – loose the extra fat, clear up the body from toxins, and normalize the weight and waistline to healthy levels.

When trying to follow the metabolic syndrome diet, you should really be careful about the nutritional value and calories you intake.

A good idea is to eat a fiber rich breakfast in the morning – some foods which are high in fiber include: whole grains, nuts, fresh fruits and cruciferous vegetables.   This breakfast will make you feel full and energized. Then, later on if get cravings, snack with vegetables and fruits. Choose vegetables and fruits which are rich in Vitamin A, because it also helps reduce the symptoms of metabolic syndrome. Some fruits and vegetables rich in Vitamin A are: carrots, broccoli, dandelion greens, spinach, apricots, pumpkins and mangoes.

For lunch, you can eat some omega-3 fatty acid fish such as salmon or nuts such as walnuts. This can be garnished with a salad, but with no dressing, or with a healthy one with olive oil for example.

You should stay away from butter, cream, cheeses and full fat dairy products when on a metabolic syndrome diet. Also, stay away from red meat, choose to have some skinless poultry (such as chicken breasts) for dinner, again with a fresh salad.

A good rule of the thumb is to eat fresh veggies four times a day, and try cooking only with oils with unsaturated fat, such as: canola, sunflower, olive and other such oils.  It is better to eat smaller meals frequently, so that your hunger is satisfied, but without overdoing it. Portion size is important. Try to count the calories you actually intake for the day. A great idea is to keep a food diary or log and write down exactly what you have eaten for the day and how many calories it is. Having it written down will be a great incentive and will make you think twice before eating those 5 cookies with your afternoon tea, or that bowl of chips in front of the TV.

Stay away from processed food, instant meals, and limit the use of alcohol.

Choosing the right foods at the right amounts, and choosing this way of eating for life is key for staying healthy, eliminating the dangers of the metabolic syndrome and having a lower risk of becoming chronically and seriously ill.

In order to aid the weight loss and reduce the metabolic syndrome symptoms, you should combine your diet with an active lifestyle. Try exercising, walking, jogging, whichever suits you best.  The important thing is to stay active and keep the body active and busy as well.

Since metabolic syndrome is quite a serious medical condition, because of the risks it carries for the patients affected by it, it is absolutely necessary for the person affected to start taking the necessary precautions and limiting the syndromes by switching to a healthier and more active lifestyle. Stay clear of junk food and gradually try to change your overall eating habits.

An overall healthy metabolic syndrome diet will also improve the immune system and will help the body stay clear of viruses and other diseases.

The better and healthier you eat, the lesser will the need be to take medications to alleviate the symptoms of the metabolic syndrome.

So, as a whole, the bad news is that you need to make some changes to your eating habits, and to your exercising (or lack-of-exercising) habits as well, in order to cope with metabolic syndrome.

Remember – eat more fruits and vegetables, stay away from saturated fat and count those calories!

For breakfast, you should eat whole grains and grains because of their positive effect on the body. They supply the necessary fiber, which help control and lower bad cholesterol. The omega 3 fatty acids in salmon, sardines and mackerel will help decrease the metabolic syndrome symptoms.

Try switching to brown rice instead of white rice, as well as to avoid white flour and all breads and other products made with it. Try full grain instead. Stay away from sodas, alcohol, refined sugar and any processed foods.

Try eating small portions regularly, and don’t skip meals, especially breakfast! Drink a lot of water and try not to eat less than 2 hours before going to sleep.

Combine the healthy diet for metabolic syndrome with regular exercise, and soon the symptoms will be under control.  Your blood sugar levels will come into control, which will help you lose that extra weight and will stop causing those blood sugar spikes which can eventually lead to type 2 diabetes.  The bad cholesterol levels will lower and with them the risk of having a stroke or cardiovascular disease will decrease as well. Along with that, when you regain a healthy body and lifestyle, it is almost certain that you blood pressure too will go back to normal.  By following the metabolic syndrome diet, you may even find that you don’t need those expensive medications anymore!

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