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There are many reasons to lose weight—reduce stress on joints, increase energy levels, reduce blood pressure and lipids, improve sleep and self-esteem. Losing weight is also extremely effective in improving blood glucose levels.
Losing weight is at the top of many people’s to-do lists. But for those with type 2 diabetes, a diabetic weight loss diet is especially important. “Carrying excess body fat increases the body’s resistance to insulin, making blood glucose management more challenging.
Our diet is full of convenience foods that are loaded with added sugar, salt, and other things we would not put into a recipe at home. The reason? To keep processed foods from spoiling and to make them taste better.
Hydrogenated fats, MSG, and nitrates are not good for us, especially in the large amounts we find in our fast-food world. So changing to another way of eating, something like the Mediterranean diet, for instance, can make us not only lose weight, but be healthier as well.
High expectations lead to discouragement, depression, and giving up. Many people with Type 2 diabetes are already fighting depression. Adding another burden to that will make things worse, and trying to lose weight can be heartbreakingly hard.
So you must rein in your expectations. It is good to set goals for where you would like to be in the next month or year, but make them reasonable. If you are like me, you may lose no weight for a week or two even when you are doing everything “right.”
Portion Control Your Carbohydrates: Carbohydrates are the bodies main source of energy but, when eaten in excess, the body is unable to burn them as fuel. Instead, the excess carbohydrates are stored as fat. When choosing carbohydrates it’s best to choose those that are low in added sugar and fat, rich in fiber, and minimally processed.
Eat: Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, healthy oils, whole grain rice and bread, , beans.
Don’t Eat: Sugar, wheat, seed oils, trans fats, processed foods, white rice, white bread, chips.
Cut Your Calories: The exact number of calories that people on a diabetes diet should consume depends on a number of factors, including age, gender, current wight, activity level, and body type. A reasonable goal for people with type 2 diabetes is between 1,200 and 1,800 calories per day for women and between 1,400-2,000 calories per day for men.
Eat mini-meals: A diabetes diet structured with three or more small meals daily is better than a diet plan that includes only one or two big meals. Large meals can cause blood sugar levels to surge, while eating smaller meals more frequently will help keep glucose levels lower after eating. Plus, a diabetes diet consisting of mini-meals spread through the day will help control hunger and calorie intake, possibly leading to faster weight loss.
Snack On Super Foods: These foods pack a big nutritional punch. They’re strong sources of vitamins,minerals, fiber, and other nutrients. They’re often high in phytonutrients andantioxidants too, which may help prevent cancer and other chronic illnesses. Indulge your palate and expand your diet to include super foods in your daily menu.
Eat: Hard boiled eggs, yogurt with berries, handful of almonds, vegetables & hummus, avocado, popcorn, tuna salad, sugar free jelly, root veg crisps,
Get Active: The good news is, all physical activity helps – whether you are a busy parent, teenager, sat at a desk all day or in retirement, doing any amount of activity can be beneficial. As well as activity in your daily routine, such as getting to work, gardening or doing the housework. If you’re able, try to do some exercise. You can start with something gentle, like walking, and gradually work your way up. Swimming is ideal for people with type 2 diabetes because it doesn’t put pressure on your joints. “Being buoyed by the water is less stressful for you, swimming also is easier on your feet than other forms of exercise, such as walking or jogging
Remember we are all different, just because your friend has lost some weight since starting there diet, does not mean that we are failures if we have not lost weight. To prove this just look at the amount of food some thin people eat, you know the saying ” if I was to look at that I would put weight on”, but they eat lots of things they shouldn’t but never gain any weight.
Dieting is not easy, if it was and a simple diet worked for everyone, there would not be a market for things like Supplements & Meal Replacements that are increasing in popularity. So much so that the NHS of England are going to be prescribing a low calorie diet to 5,000 type 2 diabetics. Read the report by clicking Here
If you have any questions or would like to leave a comment please do so below, I will get back to you within 24 hours
Garry (Type 1)
Tags: Diabetic Weight Loss Diet, Eating Plans