Get Amazing Results With The Diabetic Weight Loss Diet!
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.
Visualization is an important tool for weight loss. Spend some quiet time each day reflecting on your goals. Visualize the steps that you will have to take to make your goals reality. Imagine yourself at the end of the month, healthier, more in control, and that much closer to your weight loss target.
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.
A diabetic weight loss diet is very similar to any other weight loss diet. The bottom line is you must eat less and burn more. Many type 2 diabetic patients are put on a 1500-1800 calorie diet, depending on age, sex, fitness level, and weight.
Low blood sugar levels are generally associated with low carbohydrate consumption; therefore, at least 50% of your diet should consist of carbohydrates. Eat plenty of starchy foods, grains, beans, vegetables, fruits, and milk. Portion control is essential to keep your blood sugar at acceptable levels because your body will convert carbs into glucose.
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.
To move towards a Low Glycemic Index diet, make healthier choices. The American Diabetes Association recommends eating breakfast cereals consisting of oats, barley, and bran, breads made of whole grains, fruit and vegetables, salads with vinaigrettes, pasta, quinoa, and basmati rice.
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.
