Maintaining a healthy weight can effectively control and prevent Type 2 diabetes. Therefore, providing sound nutrition advice is a key component of the patient education program of the American Diabetes Association, or ADA. The ADA director of nutrition and medical affairs, Stephanie Dunbar, M.P.H., R.D., notes that the organization does not endorse any single diet or meal eating plan because diabetes can affect you in so many different ways. The ADA primarily provides guidelines for weight management and suggests that you speak to a registered dietitian to aid in the development of a specific weight-loss plan.
Plate Method
If you are new to weight loss and your diabetes does not entail specific dietary requirements, the ADA recommends that you begin with the plate method to help control your portions. With this weight loss method, you fill half of your plate with non-starchy vegetables, a quarter of your plate with nutrient-rich protein and the remainder of the plate with whole grains or starchy vegetables. A sample plate might contain salad on half of the plate, a skinless grilled chicken breast on one quarter of the plate and brown rice on the remaining quarter of the plate.
General Calorie Restriction
Counting calories is one of the best ways to control your weight loss. According to the University of Maryland Medical Center, you could lose 1 lb a week by consuming 500 fewer calories per day. The ADA recommends that you set realistic weight loss goals, such as 5 or 10 lbs, and make sustainable changes to your diet. Replace foods and snacks high in saturated fats with healthier choices. This not only cuts down on calories, but helps you maintain a full feeling at the same time. Eating 12 to 15 calories per day for every pound of your ideal body weight will help you reach your goals.
Vegetarian Diets
For some people, a vegetarian diet can be an effective way to lose weight and reduce dependency on diabetic medications. A 2009 study published in the ADA journal "Diabetes Care" examined more than 60,000 people living with diabetes and eating various vegetarian or non-vegetarian diets. After four years of surveys, the researchers found that vegans who ate no animal products whatsoever had the lowest body mass indexes, while non-vegetarians had the highest average in the study. Lacto-ovo-vegetarians and vegans also had the lowest risk for type 2 diabetes and less dependency on diabetic medication to regulate insulin levels.
Motivation
Staying motivated to stick with your diet is one of the most important factors for weight loss. The ADA notes that regardless of how many calories you cut or how you change your nutrient intake, you will not have a healthful impact on your weight if you abandon your diet after a few weeks. Having clearly defined goals, a written list of reasons to lose weight and removing all unhealthy foods from your home can make resisting the temptation to quit your diet much easier. Talk with a dietitian about what weight loss plan is safe for you and is most likely to lead to sustainable weight loss.
References
- Diabetes Forecast: ADA Diet; Stephanie Dunbar, M.P.H., R.D.
- American Diabetes Association: Healthy Weight Loss
- "Diabetes Care"; Type of Vegetarian Diet, Body Weight, and Prevalence of Type 2 Diabetes; Serena Tonstad, M.D., Ph.D., et al.; April 2009
- University of Maryland Medical Center: Diabetes Diet; Harvey Simon, M.D.; May 2009
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