A Guide to the Diabetes Weight Loss Meal Plan


If you are diabetic, your doctor must surely have told you to watch your food intake. However, if you are not sure about your diet, you can turn to a diabetes weight loss meal plan. A diabetes weight loss meal plan can guide you on the types of food that are safe for your blood sugar levels. It can even help you lose the excess weight that increases the risk of complications from your disease. Here are some tips to help you out.

The right plan

A diabetes weight loss meal plan helps you determine what types of food you can safely eat. It also guides you on how much of you can eat from each food group. Most plans of this type are also ideal for weight loss, since the foods restricted for diabetics are those that are high in fat and calories. When choosing or making a diabetes weight loss meal plan, make sure that it can fit your eating habits and lifestyle.

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Maintaining your health

When you have diabetes, you need to make sure your food is balanced with your oral and insulin medications to maintain healthy glucose levels. The diabetes weight loss meal plan must contribute to the improvement and maintenance of your blood pressure, glucose and cholesterol levels, and your ideal weight.

Get help

Making a diabetes weight loss meal plan can be difficult, especially if you've never been on a diet before. To make it easier, your doctor or a dietitian can help you make one that is suitable for you. You can also look for other resources to make your weight loss meal plan on your own. For starters, try checking out the food pyramid and counting your carbohydrate and calorie intake. Each method is different, but they can be helpful in making the best meal plan for you.

How healthy is healthy?

Keep in mind that a diabetic's diet should reduce the risk of complications like stroke and heart disease. These conditions are usually caused by a lack of nutrients and an excess in fat and calories. Your diet, therefore, should include a balanced selection of foods. A good diet would include whole grains, non-fat dairy products, lean meats, fish, poultry, beans, fruits, and vegetables.

Another key to eating healthy is portion control. Your choices from each food group should be able to provide the nutrients you need in just the right amounts. Choose foods that are rich in vitamins, fiber, and minerals, and avoid processed foods, junk food, and anything too sweet or too oily.

Fit the food into your diet

Even if you are diabetic, you can still eat the same food you used to love, but only in smaller portions. Better yet, introduce healthy foods into your regular meals and your family might be inspired to do the same. All it takes is a little planning and portion control.

Tips on planning your meals

Here are some helpful tips to help you make your diabetes weight loss meal plan:

o Eat a balanced diet. Your meals should include vegetables, low-fat dairy products, lean meat, fish or meat alternatives, poultry, fruits, and whole grains. Make sure your meal plan is consistent with your schedule and stick to them.

o Keep your sugar intake in moderation. If you love sweets, look low-sugar or sugar-free options. Replace your usual candy or ice cream dessert with fruits.

o Limit your intake of saturated fats and get more "good fats" such as oily fish and vegetable oils.

o Read the nutrition labels before buying any packaged food. Avoid foods that are high in sodium, salt, and sugar.

o Drink lots of water.

o Make sure you are eating 20 up to 35 grams of fiber everyday. The best sources for fiber are beans, vegetables, whole grains, and fruits.

On the way to better health

Losing weight to improve your health means that you need to change your lifestyle, too. If letting go of your current lifestyle is hard, just remember that when you eat healthy and make better food choices, you can improve your health while preventing common diseases such as hypertension, cancer, and heart disease. That way, you don't only reduce the risk of complications, but also maintain good health and general well-being.

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