There are many diet plans to lose weight. You can access them easily and often time the results cause you to put on weight rather than losing it and keeping it off.
If you are interested in losing weight because you have diabetes, failure is not an option.
Many people often choose to do some type of quickie weight loss diet and hope to shed the pounds quickly. This is not often the best way. A combination of diet and exercise is always best.
Now, people lose weight for many reasons, and one such reason is Diabetes.
There are those who suffer severely and have serious repercussions and manifestations of it, especially when they get very obese.
Therefore, creating a diabetic diet plan is the best way to go. It takes time, and if you are vigilant, the results will be lasting as well.
Your Diabetic Diet Plan Can Get Your Lasting Results
According to the American Diabetes Association, “Knowing what to eat can be confusing. Everywhere you turn, there is news about what is or is not good for you. But a few basic tips have weathered the fad diets, and have withstood the test of time.”
For example, just shedding five percent of your weight, if you are a diabetic, can be a big difference. Type 2 diabetes and pre-diabetes affect people for several main reasons.
However, usually weight gain is the major factor. That, and genetics, for some their ethnicity, is a contributor as well.
But, what works over the short and long term is a solid diabetic diet plan.
1. Diabetic Diet Plan and a Healthy Diet Are Similar
The Oxford Dictionary defines a diet as “a special course of food to which a person restricts themselves, either to lose weight or for medical reasons.”
The Medical Dictionary puts it like this, “more narrowly, a regimen of food intake planned to meet specific requirements of the individual, including or excluding certain foods.”
Therefore, a diabetic diet falls within these parameters and is a realistic approach to a healthy lifestyle.
In this diet, you will be required to have lean proteins, healthy fats, fruits in moderation, and non-starchy vegetable.
In addition, you eliminate processed foods and heavily sugar-laden foods.
2. Pay Attention to Carbs
At the end of the day, any carbs you eat is going to become sugar in your system. As such, you must limit the number of carbohydrates you eat and this will, in turn, keep your blood sugar in check.
However, keep in mind that you cannot eliminate all carbs.
Carbs are used for energy production in the body. If you stop consuming it, then you will start to have other health problems. So, simply eat carbohydrates that have a lower glycemic index.
3. Understand Glycemic Load
This is important because foods with too much sugars or carbs can spike your blood sugar.
If you manage your diet, using the portion size and glycemic index strategy, then you are well on your way to having a healthier life. The index lets you know just how much carbs a food has and how it would affect your levels.
You will find that foods like stone-ground whole-wheat bread, beans non-starchy vegetables and diabetes-friendly fruits are your best options.
Sure carbs elevate your levels regardless. However, you have to know which does so to a lesser extent or offers you more nutrients. And if they have more fiber properties.
Get the help of a dietitian to make this process easier for your health care journey.
4. Foster Better Meal Planning Using the ‘Plate Method’
According to the ADA, “This method uses a 9-inch plate. The first step for many people is to use a smaller plate than they have been eating from. Once you have a smaller plate, the idea is to fill half your plate with non-starchy vegetables, ¼ of your plate with protein foods and the last ¼ of your plate with carbohydrate foods.”
You can also use an app to help you track the amount of food you consume each day – for every meal.
5. Avert Weight Gain by Implementing Proper Portion Control
If you do not know your correct portion sizes, then you stand a higher chance of eating too much food. This will lead to blood sugar spikes and your diabetes getting out of control.
For better control and in order to lose weight, you need to eat food to lower your levels and give you only the necessary amount of energy conversion for your lifestyle and daily activity.
If you lead a more sedentary lifestyle, your intake would be different from that of an athlete.
6. Study Nutrition Labels
This strategy will help you to choose better foods for getting rid of your diabetes. It is an easy way to have better portion control too.
When it comes to nutrition labels, “All of the information on the label is based on the serving size listed. If you eat more, that means you'll be getting more calories, carbohydrates, etc.,” says the ADA.
“The information on the left side of the label provides total amounts per serving of the different nutrients. These are shown in grams, which are abbreviated as g; or in milligrams, shown as mg. Use total amounts to compare labels of similar foods. Nutrients that you'll want to limit are listed toward the top of the label.”
As such, you want to opt for foods that have fewer sodium levels, cholesterol, Trans fat, saturated fat, and calories.
In addition, attempt to choose foods that have a greater amount of fiber for your diabetic diet plan. You will see this information captured lower on the label under total carbohydrate.
Another bit of information that you will see on the nutrition label is the ingredient list. You may find that it is very handy.
“Ingredients are listed in descending order by weight, meaning the first ingredient makes up the largest proportion of the food. Check the ingredient list to spot things you'd like to avoid, such as hydrogenated oil or partially-hydrogenated oil, which are high in Trans fats.”
7. Rather Than Dine Out, Cook Healthy Meals At Home
To have a diabetic diet plan, which is successful, you need control over your meals. When you dine out, 9 times out of 10 you do not know how the food is prepared.
The easiest way to know the ingredients and how your food is prepared is to do this yourself.
Also, do less frying and more baking, broiling or grilling.
8. Eat on Time
This is one of the easiest ways that you will affect your diabetes for the better. Finding an eating schedule and sticking to it, will prevent your levels from being all over the place.
It is this control, which can even help you to be weaned off medication!
So, do not forgo meal times. Try to have very small meals and snacks and eat four to six times for the day.
9. Know Your Blood Sugar Levels By Testing Often
This cannot be emphasized enough. Test your blood sugar levels frequently!
Either you procure a blood sugar machine, for your own personal use at home. Or you have your health care providers do this. But the former suggestion allows you to track your levels at every day if necessary.
This way you understand what is spiking your blood sugar and what are your best practices. You will also be able to access the effects of your medication. And know whether your dosage needs to be altered.
Diet and Exercise Are the Best Combinations
There is no better approach to this diabetic diet plan than to combine it with exercise.
You see more and more people are living a sedentary lifestyle. This means that millions of Americans will get diabetes in the future. Now, if you have the disease, you can get better faster by moving more.
This plan works!
So, go ahead eat properly, eat on time and eat the right foods. But also, workout, with any activity of your choice, for at least five days a week.