Eight percent of people in the United States currently had diabetes in 2010, the American Diabetes Association, or ADA, reports. Weight loss remains on the front line of diabetes treatment as it is safe and effective. However, that doesn't mean turning to fad diets like the cabbage soup diet. Certain weight diets can be dangerous for people with diabetes. Fortunately, there are a number of diabetic weight loss diets that are safe and can help to improve your diabetes management.
Mediterranean Diet
The Mediterranean diet is the standard diet of people living in countries that lie on the Mediterranean sea, such as Greece and Italy. Iris Shai of Ben-Gurion University published results in the July 2008 issue of the "New England Journal of Medicine" showing that the Mediterranean diet outperformed a low-fat diet in terms of weight loss and improvements in heart disease risk factors such as cholesterol. It appears that a Mediterranean diet can combat two key risk factors for heart disease -- the leading cause of death of people living with diabetes -- obesity and elevated total cholesterol. The Mediterranean diet is rich in extra virgin olive oil, whole grains, nuts and fish while limiting red meat and processed foods.
Paleo Diet
A diet based on the foods that humans' ancient ancestors ate during the Paleolithic Era, known as the "Paleo diet," may be especially beneficial to people living with diabetes. Tommy Jönsson and his colleagues at Lund University published research in the July 2009 issue of "Cardiovascular Diabetology" finding that switching from a typical diabetes diet to a Paleo diet resulted in a mean weight loss of 6 lbs. Importantly, those on the Paleo diet also significantly improved their blood sugar control, blood pressure, waist circumference and cholesterol. The Paleo diet cuts out all food that wasn't readily available during the Paleolithic Era, such as grains, dairy, and sugar. Instead, the dieters eat fresh fruits, veggies, eggs, and meat.
Portion Control Diet
Portion control is an important aspect of effective weight loss. Controlling portions can help you to limit the amounts of calories that you take in -- a prerequisite for long-term weight loss. According to the BBC, simply switching the size of plates that you use can boost weight loss for Type 2 diabetics. Proponents claim that incorporating special "calibrated plates" into your calorie-control diet can be as effective as prescription drugs. While these plates aren't commercially available, you can apply their principles by using smaller sized plates and bowls. The Small Plate Movement claims that smaller sized dishes can significantly reduce total food consumption and facilitate weight loss.
References
- American Diabetes Association: Diabetes Statistics
- "New England Journal of Medicine": Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet
- "Cardiovascular Diabetology": Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-over pilot study
- BBC: Plate aids diabetes weight loss
- Small Plate Movement: Small Plate Movement
