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The Diabetic Weight Loss Diet Produces Impressive Results!
By Gail M. Davis | August 15, 2008
The diabetic weight loss diet is becoming more and more common. It’s difficult to find another medical condition as closely linked to weight-issues as diabetes. 9 out of 10 people diagnosed with type 2 diabetes are overweight! Fortunately, this type of diabetes, the one most closely linked to weight and lifestyle, can be prevented or delayed by losing weight and increasing physical activity!
Medical professionals are astounded that a drop of only 10-15 pounds can produce impressive results! This small amount of weight lowers not only blood glucose levels, but also blood pressure, and blood fats. To start your program, use a weight loss journal and an exercise log to record your meals and activity. Include several specific goals that you would like to accomplish and record those as well. You will find the information in your food and exercise logs to be very valuable as you progress through your program.
Visualization is an important tool for weight loss. Spend some quiet time each day reflecting on your goals. Visualize the steps that you will have to take to make your goals reality. Imagine yourself at the end of the month, healthier, more in control, and that much closer to your weight loss target.
You will need to be active a minimum of 30 minutes each day, but 60 minutes is better for weight loss! If formal exercise is not your cup of tea, then remember that everything you do, whether it’s walking the dog, raking and mowing, or washing and waxing the car, burns more calories than sitting in your easy chair. Try to learn to appreciate exercise for the health benefits, and the beauty that surrounds you when you go outside.
The diabetic weight loss diet is not unique. It’s still all about calories in versus calories out. Most type 2 diabetic patients consume between 1500 and 1800 calories each day. This would vary according to sex, age, fitness level, and weight. Consult your doctor before beginning a program.
Low blood sugar levels are generally associated with low carbohydrate consumption; therefore, at least 50% of your diet should consist of carbohydrates. Eat plenty of starchy foods, grains, beans, vegetables, fruits, and milk. Portion control is essential to keep your blood sugar at acceptable levels because your body will convert carbs into glucose.
Different carbohydrates behave differently in your body. The Glycemic Index is a ranking of carbohydrates based on the effect they have on your blood glucose levels. The carbohydrates are ranked as High (70 and above), Medium (56-69), and Low (55 and below). Carbohydrates ranked “Low” only produce a small fluctuation in your blood glucose and insulin levels, and are the ones you want to consume. Eating low GI foods will keep you balanced and satisfied longer.
To move towards a Low Glycemic Index diet, make healthier choices. The American Diabetes Association recommends eating breakfast cereals consisting of oats, barley, and bran, breads made of whole grains, fruit and vegetables, salads with vinaigrettes, pasta, quinoa, and basmati rice.
As we mentioned before, portion sizes are very important. Weigh and measure your portions until you’re good at estimating amounts. Use the Diabetic Food Pyramid to learn recommended amounts. Make healthy substitutes whenever possible. If you follow these simple guidelines for the diabetic weight loss diet, you can lose weight safely and enjoy many amazing health benefits.
Topics: Diabetes |
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