If you are overweight and have diabetes, losing weight can significantly improve your blood sugars. You do not need to eat special foods or even follow a complicated plan. In fact, the weight loss diet for people with diabetes is the same healthy and balanced weight loss diet recommended for people without diabetes. Your easy weight loss plan requires you to eat a variety of healthy foods in controlled amounts based on your calorie needs to lose weight.
Calories for Weight Loss
To lose weight you need to eat fewer calories than you burn. Your calorie needs for weight loss depend on your age, weight, height, gender and activity level. For the best results, you should consult with your doctor or dietitian to determine your individual calories for weight loss. In general, women can lose weight limiting their calories to 1,200 to 1,600 calories a day, and men 1,600 to 2,000 calories a day.
Diet Plan
When limiting your calorie intake, it can be difficult for you to meet all of your nutrient needs. Including a variety of foods from each of the food groups -- starch, vegetables, fruits, milk, meat and fat -- can help. A balanced weight loss plan for diabetes should include six to eight servings of starch, three to four servings of vegetables, two to three servings of fruits, two servings of milk, four to six servings of meat and three to four servings of fat each day. To lose weight, women should consume the lower number of recommended servings, and men the higher recommended servings.
Portions
When following a diet for weight loss, controlling your portions is the key to staying within your calorie goals. Use measuring cups, spoons and food scales for accuracy. One serving of starch equals one slice of bread, a small potato, 6-inch tortilla or 3/4 cup unsweetened cold cereal. One serving of vegetables equals 1/2 cup of cooked or 1 cup raw. An example of one serving of fruit includes a small piece of fresh fruit, 1/2 cup of unsweetened canned fruit or 1/2 cup of juice. One serving of milk includes 1 cup of fat-free milk or 1 cup of fat-free yogurt. One serving of meat equals 1 oz. of white meat poultry, fish or lean red meat, one egg, 1 oz. of low-fat cheese or 2 tbsp. of peanut butter. Fat servings include 1 tsp. of butter or margarine, 1 tsp. of oil or 2 tbsp. of reduced-fat salad dressing.
Balanced Meals
For blood sugar control and hunger management, you should evenly distribute your food choices among three meals and one snack. A balanced breakfast should include one to two starches, one fruit, one milk and one fat; men should include one serving of meat. For lunch, two starches, one to two vegetables, one fruit, two meats and one fat. A healthy dinner should include two to three starches, two vegetables, two to three meats and one to two fats. Your snack should consist of one starch and one milk, and men should add one serving of fruit.
Member Comments