The American Diabetes Association, ADA, exists to help "prevent and cure diabetes," according to its website. While the national organization funds research and provides solid information to consumers and professionals, you can help prevent or manage diabetes in your life by maintaining a healthy weight. Following a 1,200-calorie diet that follows the suggestions of the ADA can help you achieve both goals.
Significance
Eating 1,200 calories is the minimum amount of food a male should consume to lose weight, and is also an appropriate caloric weight-loss level for many women. Following a 1,200-calorie ADA diet may help you lose weight. The Joslin Diabetes Center states that as you lose weight, some of your diabetes-related goals are to improve your lipid profile, reduce the amount of visceral fat you carry, improve your insulin response and develop lean muscle mass. Maintaining the proper weight after you reach your goal may help you avoid having your diagnosis changed from pre-diabetes to diagnosed diabetes.
Benefits
A calorie-restricted diet may help you lose weight more quickly, get your eating habits under control, learn to carefully control your portion sizes and learn how your food choices affect your blood sugar. Although all foods contain calories, simultaneously controlling your carbohydrate and caloric intake will help you control your blood sugar. Carbohydrates eventually break down and are absorbed as glucose. Foods low in calories with the right balance of complex carbohydrates will help your blood sugar stay stable after eating, and enable you to meet your doctor-recommended weight-loss goals.
Sample Food Plan
Keep the number of carbohydrates you eat within the range recommended by your dietitian. When eating 1,200 calories as part of a diabetic diet, you can exchange one food with one from the same type of food. If you would rather have cereal than bread for breakfast, you can trade one for another, says Drugs.com. For breakfast, have one starch, fruit, milk and meat, choosing the lowest-calorie options available. Lunch can consist of 2 oz. of protein, a small amount of fat, 2 1/2 vegetable servings and one starch. Additionally, you can have one piece of fruit and one sugar-free drink for lunch. Eat 2 oz. of lean meat for dinner, accompanied by one starch, fat, vegetable, fruit and milk product. Eat only fat-free or low-fat milk products and do not add fats or sugar to vegetables and fruits.
Foods to Avoid
Having diabetes increases the likelihood that you will develop heart disease or have a stroke, according to MayoClinic.com. When eating 1,200 calories a day, avoid eating foods that increase your risk of heart disease. Beef, processed meats and full-fat dairy products contain unhealthy, high-calorie saturated fats, and many processed foods have trans fats, which you should eliminate. Read the food label to determine whether a food has a high cholesterol or sodium content, which should be limited to 200 mg and 2,000 mg per day, respectively. Avoid sugary, high-calorie foods that may increase your blood sugar.
Warning
Always follow your doctor's advice, particularly if you have diabetes. If your doctor prescribes medicine for you, do not stop taking the medicine just because you lose weight. Instead, meet with your doctor to determine whether your need for medication has changed with your decreased weight. Ask your doctor whether adding an exercise program to your diabetic diet is appropriate.
References
- American Diabetes Association: About Us
- Joslin Diabetes Center: Clinical Nutrition Guidele for Overweight and Obese Adults with Type 2 Diabetes, Prediabetes or Those at High Risk for Developing Type 2 Diabetes
- American Diabetes Association: Carbohydrate Counting
- Drug.com: 1,200 Calorie Diabetic Diet, Basic
- MayoClinic.com: Diabetes Diet: Create Your Healthy Eating Plan
Member Comments