Excess weight is one of the major reasons why diabetes occurs in the first place. Almost 90% of type 2 diabetes patients are overweight or obese, making the correlation all the more apparent.
On the bright side, if detected in early or prediabetic stages, this disease might be reversed with weight loss. Shedding off the excess pounds betters your glucose tolerance and improves insulin regulation.
What’s more, losing weight minimizes your chances of developing diabetes complications like nerve damage, heart disease, high blood pressure, etc. But how do you do it without risking your health?
1. Don’t Forget the Breakfast
Eating breakfast is crucial for a good weight-loss diet when you suffer from diabetes. If you skip the morning meal, you are likely to overeat later on, causing your blood sugar levels to spike.
According to research, cereal works best and, of course, you should go for a fiber-rich sugar-free option. It’s also advisable to combine cereal with high-protein dairy because it optimizes your blood sugar levels.
2. Limit the Calorie Intake
Several factors influence the number of calories you can take while dieting. You need to consider your current weight, body type, age, physical activity, and gender.
In general, women with type 2 diabetes can take up to 1,800 calories, but shouldn’t go lower than 1,200 calories a day. For men, the number caps at 2,000 calories and the lowest limit should be at 1,400 calories.
However, you need to consult with your doctor to determine the perfect range that suits your diabetes management plan. It’s usually best to eat a few small meals a day, as this allows you to keep your glucose levels in check and control your calorie intake.
3. Fibers Galore
Adding ample amounts of fiber to your diet aids weight loss and helps lower your blood sugar levels. Studies also show that fiber prevents you from gaining back the weight you lost.
The secret to boosting fiber intake lies in legumes. Feel free to power up your salads, soups, and chilis with black beans, chickpeas, and lentils.
4. Physical Activity
Regular physical activity helps you lose weight quickly, without gaining it back. To get the best results, you should carefully match the exercise routine with your diet and diabetes treatment.
While exercising, don’t forget to stay well hydrated to help your body cope with the additional strain. It’s also important to take your blood sugar levels before, during, and after the exercise. You have to stop if you feel confused, shaky, or in case your blood sugar drops too far.
5. Find Support
Battling diabetes is an emotional rollercoaster, and when you add dieting into the mix, things can become frustrating. Staying motivated can be difficult for everyone. So get your inner circle on board because they can give you the necessary emotional support.
Off with the Extra Pounds
A safe weight loss diet for diabetic patients starts with a good breakfast and consists of small carefully-tailored meals and sensible exercise. It requires planning, patience, and willpower. But you’re not alone. Your physician, family, and friends are there to help you get a lean mean body, in spite of diabetes.