Since 9 out of 10 individuals diagnosed with type 2 diabetes are overweight, the diabetic weight loss diet is becoming increasingly popular. It’s hard to find another medical condition as closely linked to obesity as this one is, but the really great news is that it can be delayed or prevented by increasing activity and losing weight.
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.
Spend a few minutes alone each day quietly reflecting on your goals and what you need to do to achieve them. Visualize yourself at the end of the month, five pounds lighter, and more confident.
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.
The diabetic weight loss diet is not unique. It’s still all about calories in versus calories out. Most type 2 diabetic patients consume between 1500 and 1800 calories each day. This would vary according to sex, age, fitness level, and weight. Consult your doctor before beginning a program.
Carbohydrates would typically make up about 50% of your daily calories, as a low carbohydrate intake is associated with low blood sugar levels. Carbs are generally found in starchy foods, fruits, and milk. Remember that your body will convert the carbohydrates you eat into glucose, so portion control is essential to keep your blood sugar regulated.
Different carbohydrates 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). Carbohydrates ranked “Low” only produce a small fluctuation in your blood glucose and insulin levels, and are the ones you want to consume. Eating low GI foods will keep you balanced and satisfied longer.
Make healthier choices in your journey towards a Low Glycemic Index diet. Eat breakfast cereals that contain oats, barley, and bran. Choose breads made from whole grains. Eat plenty of fruits and vegetables along with salads made with vinaigrettes. Quinoa and basmati rice are good additions 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.