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Diabetes Weight Loss Diet

A diabetes weight-loss diet will consist of a healthy balance of foods. Diabetics benefit from maintaining a healthy weight, which allows them to gain better control over their blood glucose levels. Eating a well-balanced, reduced-calorie diet will kick-start weight loss. Along with an exercise plan, this diet will help diabetics reach and maintain their ideal weight.

  1. What to Eat

    • Aim to consume more vegetables, fruits, lean proteins and healthy fats. Replace fatty red meats with chicken breast and salmon. Eat larger portions of vegetables as sides and limit high-carbohydrate items, including rice and pasta. Smaller meals spread throughout the day work well for weight loss and blood sugar control. Avoid eating one or two very large meals. Portion sizes are critical in any weight-loss diet. According to the American Diabetes Association, the correct portion sizes are as follows: meat, fish or poultry, 3 ounces; cheese 1 ounce; vegetables, milk and yogurt, 1 cup; rice and cooked pasta, 1/3 cup; dried cereal , ¾ cup; potatoes and corn, ½ cup. Measure and weigh foods, if it is difficult to tell by looking, to ensure the correct portions.

    Carbohydrates

    • While diabetics can consume carbohydrates and sugar, these foods will not aid in weight loss and will make blood glucose control more difficult. A lower carbohydrate diet is ideal. "Dr. Bernstein's Diabetes Solution" recommends that diabetics eat no more than 30 grams per day of carbohydrates, with restrictions on where to get them and when to eat them. This is an extreme reduction for most, difficult to maintain, and not without its risks. Low-carbohydrate diets may not provide the body and brain with enough fuel for optimal function. The American Diabetes Association recommends 45 to 60 grams of carbohydrates at each meal but also states the amount may need adjusted for individuals' differing needs. A balanced amount of low glycemic index, complex carbohydrate foods is the best solution for weight loss and health.

    Calorie Restriction

    • Carefully restricting calories is a good strategy for losing weight. Diabetics must be careful to eat a nutritionally balanced diet even while restricting caloric intake. Choose low-calorie, nutrient-dense foods, such as vegetables, to make up the bulk of the diet.

    Record-Keeping

    • Any weight-loss diet will be easier to monitor if a record is kept of all foods eaten. Write down or use an online food log to record foods and portion sizes consumed. Programs are available for download that track foods, calories, nutrients and carbohydrates. This will also increase awareness of which foods cause blood sugar spikes and should be avoided.

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