Everyone is probably guilty at some point of using exercise as an excuse to binge. I worked out, of course I can eat a few extra treats today.

Wrong.

Exercise does not make up for a poor diet like so many public health messages will make you believe.

Many health organizations promote that obesity is due to lack of exercise, but according to a recent study, for every 150 calories of excess sugar in a person's diet vs. 150 calories of fat or protein, there was an 11-fold increase in prevalence of type 2 diabetes. Sugar calories promote fat storage and hunger, leading you to not only gain weight, but eat more, while fat calories help you stay feeling full and energized.

Reducing metabolic syndrome risks

Recent studies are suggesting that adapting a high-fat, low-carbohydrate diet is one of the most effective ways to reduce risk factors for metabolic syndrome, as this diet helps to induce high rates of fat oxidation during exercise. This evidence suggests that even pre-diabetic athletes may be at risk for developing type 2 diabetes if they continue to eat a high-carbohydrate diet.

The basics of a high-fat, low-carb diet

If you choose to start a high-fat, low-carb diet, consult a nutritionist who can help you create a meal plan that is delicious and provides you with all of your necessary nutrients. But if you want a few ideas to get started, you'll want to focus on the following food groups:

• Meat
• Dairy
• Fish
• Eggs
• Vegetables
• Olive oil and canola oil
• Cut back on your carb and sugar intake

Remember: it is always a good idea to speak with your physician or nutritionist before making a drastic change in your diet.

For more on diet and diabetes:

The Best Diabetes Diets
Myths about the Paleo Diet
Choose the Right Fruits to Boost Your Diet