Diabetic diet plan to lose weight

Here we are giving you diabetic diet plan to lose weight – Diabetic diet means only eating the best food in moderation and sticking to the meal times. 

Diabetic foods are healthy foods that are nutritious and low in fat and calories. The main resources are fruits, vegetables and whole grains. In fact, diabetic foods are the best foods for almost everyone.

Why should you create a healthy eating plan?

If you have diabetes or prediabetes, your doctor will recommend that you see a dietitian to help you create a healthy eating plan. The plan helps you control your blood sugar (glucose), control your weight, and control risk factors for heart disease, such as high blood pressure and hyperlipidemia. When you eat more calories and fat, your body creates an unwanted increase in blood sugar. If blood sugar is not controlled, it can lead to serious problems, such as high blood sugar (hyperglycemia) which, if it persists, can lead to long-term problems, such as stroke , kidney and heart damage. You can help keep your blood sugar in a healthy range by making healthy food choices and watching your eating habits.

For many people with type 2 diabetes, losing weight can also help control blood sugar and provide many other health benefits. If you want to lose weight, diabetic diets are a well-planned and nutritious way to reach your goals safely.

What does a diabetes diet involve?

A diabetic diet involves eating three meals a day on time. This helps you make better use of the insulin your body produces or the insulin you take. A registered dietitian can help you develop a diet based on your health goals, tastes and lifestyle. He or she can also talk to you about how to improve your eating habits, such as choosing the right amount for your needs based on your size and activity level.

Recommended foods

diabetic diet plan to lose weight

Keep your calories in these nutritious foods. Choose healthy carbohydrates, fiber-rich foods, fish, and “good” fats.

Healthy carbohydrates

Sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood glucose, during digestion. Focus on healthy carbohydrates, such as:
  • Fruits
  • Vegetables
  • Whole grains
  • Legumes, such as beans and peas
  • Low-fat dairy products, such as milk and cheese
Avoid unhealthy carbohydrates, such as foods or drinks with added fat, sugar, and sodium.
 

Fiber-rich foods

Dietary fiber includes all the parts of plant food that your body cannot digest or absorb. Fiber regulates your digestion and helps control blood sugar. Foods high in fiber include:
  • Vegetables
  • Fruits
  • Nuts
  • Legumes, such as beans and peas
  • Whole grains

Heart-healthy fish

Eat healthy fish at least twice a week. Fish like salmon, mackerel, tuna, and sardines are rich in omega-3 fatty acids, which can prevent heart disease. Avoid fried fish and fish that contain mercury, such as king mackerel.
 

‘Good’ fats

Foods high in monounsaturated and polyunsaturated fats can help lower your cholesterol levels. These include:
  • Avocados
  • Nuts
  • Canola, olive and peanut oils

But don’t overdo it, as all fats are high in calories.

Foods to avoid

Diabetes increases the risk of heart disease and stroke by promoting the development of narrowed and hardened arteries. Foods that contain these ingredients can work against your heart-healthy eating goals.
 
Saturated fats. Avoid dairy products high in fat and animal protein such as butter, beef, hot dogs, sausage and bacon. Also limit coconut and palm oil.  
 
Trans fats. Avoid trans fats found in processed foods, baked goods, shortening and stick margarine.
 
Cholesterol. Sources of cholesterol include high-fat milk and high-fat animal proteins, liver yolks, and other organ meats. Aim for no more than 200 milligrams (mg) of cholesterol per day. 
 
Sodium. Aim for less than 2,300 mg of sodium per day. Your doctor may recommend that you aim for even less if you have high blood pressure.

Putting it all together: Creating a plan

There are several ways you can create a diabetic diet to help you keep your blood sugar levels in check. With the help of a nutritionist, you may find that one or more of the following methods work for you:

The plate method

The American Diabetes Association provides a simple meal plan. In fact, it focuses on eating more vegetables. Follow these steps when preparing your plate:
  • Fill only half of your plate with non-starchy vegetables, such as spinach, carrots and tomatoes.
  • Fill only a quarter of your plate with protein, such as tuna, lean pork or chicken.
  • Fill the last 15 minutes with whole grain products, such as brown rice, or starchy vegetables, such as green peas.
  • Add “good” fats like nuts or avocados in small amounts.
  • Add fruit or milk to a glass of water or unsweetened tea or coffee. 

Counting carbohydrates

Because carbohydrates break down into glucose, they have the greatest impact on your blood sugar. To help control your blood sugar, you may need to learn how to count the number of carbohydrates you eat so that you can adjust your insulin dose properly. It is important to keep the number of carbohydrates in each meal or snack.

A nutritionist can teach you how to measure food portions and become a food label reader. It can also teach you to pay more attention to portion sizes and carbohydrate content.

If you take insulin, a dietitian can teach you how to count the number of carbohydrates in each meal or snack and adjust your insulin dose accordingly.
 

Choose your foods

A dietitian can recommend different food options to help you plan your meals and snacks. You can choose many foods from a list that includes categories such as carbohydrates, protein, and fat. The person who serves in the department is called “choice”. One food option contains the same amount of carbohydrates, protein, fat and calories – and the same effect on your blood sugar – as all other foods in the same category. For example, a list of starches, fruits and milk includes options with 12 to 15 grams of carbohydrates.
 

Glycemic index

Some of the people with diabetes use the glycemic index to select foods, especially carbohydrates. This system ranks carbohydrate foods based on their effect on blood sugar. Talk to your dietitian about whether this method might work for you.

A sample menu

When planning meals, consider your size and activity level. The following menu is designed for someone who needs 1200-1600 calories per day.

  • Breakfast. Whole wheat bread (1 half slice) with 2 tsp jelly, 1/2 cup shredded wheat and 1 cup 1% skim milk, fruit, coffee.
  • Lunch. Roast beef sandwich on wheat bread and lettuce, mild American cheese, tomato and mayonnaise, half an apple, water.
  • Dinner. Salmon, 1 1/2 teaspoons vegetable oil, small boiled potato, 1/2 cup carrot, 1/2 cup green beans, small white bun, unsweetened tea, milk.
  • Snack. 2 1/2 cups popcorn and 1 1/2 teaspoons margarine

What are the results of a diabetes diet?

Eating a healthy diet is the best way to control your blood sugar and prevent diabetes complications. But if you want to lose weight, here is diabetic diet plan to lose weight, you can adjust it to your goals. Besides managing your diabetes, diabetic foods also offer other benefits. Because the diabetic diet recommends plenty of fruits, vegetables, and fiber, following it can reduce the risk of heart disease and certain types of cancer. . And eating low-fat dairy products can reduce the risk of small bones in the future.

Are there any risks?

If you have diabetes, it’s important to work with your doctor and a dietitian to create an eating plan that’s right for you. Use healthy foods, portion control, and strategies to manage your blood sugar. If you go away from the food you ordered, you will have the risk of blood sugar changes and more serious problems.

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