If you have diabetes, the best way to diet is by making good food choices and increasing your activity level. The USDA 2010 Dietary Guidelines for Americans recommends consuming less calories from food and beverages while increasing physical activity to achieve or maintain a healthy body weight. To manage diabetes, it is also important to follow a consistent carbohydrate diet pattern to maintain good blood sugar control.
Following a Consistent Carbohydrate Meal Plan
Following a consistent carbohydrate meal plan means eating about the same amount of carbohydrates at all meal and snack times. Foods that contain carbohydrates include bread, cereal, rice, pasta, crackers, fruit, starchy vegetables like potatoes, beans and dairy. Sweets such as cakes, cookies, pies and pasta also contain carbohydrates. The American Dietetic Association recommends that people with diabetes limit carbohydrate-containing foods to 3 to 5 servings at meals and 1 to 2 servings at snacks.
Boost Weight Loss with Protein
Your body needs protein to build lean body muscle mass and burn excess body fat. It also naturally contains little to no carbohydrates, so it will not impact your diabetes. Choose at least two servings of protein-rich foods like skinless chicken, turkey, or fish each day while dieting to promote weight loss. Low-fat or fat-free dairy products like milk, yogurt, cheese, and cottage cheese are also great sources of protein.
Stay Hydrated
Drink plenty of water and other calorie-free beverages throughout the day. It is important to stay hydrated while dieting. This will help control hunger pains and help you eat less throughout the day. Diabetics in particular should avoid high sugar drinks like soda, sweet tea, lemonade and juice, as these will trigger high blood sugar levels.
Read Food Labels
Reading food labels and selecting foods that contain less than 3 g of fat per 100 calories is one of the best ways for a diabetic to shop while dieting. Look for words like "reduced-fat" or "fat-free" as indicators of lower fat items. These items tend to be lower in fat and calories, which can help you lose weight.
