The diabetic weight loss diet is becoming more and more common. It’s difficult to find another medical condition as closely linked to weight-issues as diabetes. 9 out of 10 people diagnosed with type 2 diabetes are overweight! Fortunately, this type of diabetes, the one most closely linked to weight and lifestyle, can be prevented or delayed by losing weight and increasing physical activity!
Did you know that a drop of as little as 10-15 pounds can lower blood glucose, lower blood pressure, and lower blood fats? To get started, use a weight loss journal and exercise log to keep track of your food intake and your daily activity. Use your journal to record several manageable goals. Make these goals specific and achievable in a month. Keeping your food and exercise logs can be very motivating and provide valuable information.
Be sure to spend some quiet time each day meditating or reflecting on your goals. Visualize the steps you’ll have to take to successfully meet them. Visualize yourself at the end of the month, not only lighter, but healthier and in control.
It is absolutely imperative that you increase your activity by at least 30 minutes each day. Understand that twice that is better. Remember that everything you do, whether it’s walking, pulling weeds, or mowing the yard, burns more calories than sitting in your easy chair. If exercise is not your thing, then work on your attitude. If nothing else, learn to appreciate it for the healthy benefits.
A diabetic weight loss diet is very similar to any other weight loss diet. The bottom line is you must eat less and burn more. Many type 2 diabetic patients are put on a 1500-1800 calorie diet, depending on age, sex, fitness level, and weight.
Low blood sugar levels are generally associated with low carbohydrate consumption; therefore, at least 50% of your diet should consist of carbohydrates. Eat plenty of starchy foods, grains, beans, vegetables, fruits, and milk. Portion control is essential to keep your blood sugar at acceptable levels because your body will convert carbs into glucose.
Carbohydrates are not all created equal. They behave differently in your body. The Glycemic Index is a ranking of carbohydrates based on the effect they have on your blood glucose levels. The carbohydrates are ranked as High (70 and above), Medium (56-69), and Low (55 and below). The carbs identified as “low” produce small changes in your levels and are the ones you want to consume most often. These low GI foods help keep you balanced and satisfied.
Just make healthier choices as you transition to a Low Glycemic Index diet. The American Diabetes Association recommends that you eat breakfast cereals containing oats, barley, and bran. Switch to whole grain breads and pastas. Eat plenty of salads, fruits, and vegetables. Add starches such as quinoa and basmati rice to your diet.
Get used to weighing or measuring your portions until you can “eyeball” portion size. Use the USDA Food Pyramid or the Diabetic Food Pyramid to learn proper portion sizes. As with all weight reduction plans, the diabetic weight loss diet requires that you learn to make healthy substitutes. By following these simple guidelines, you can safely lose weight and protect your health.
