Weight Loss Secrets for Diabetics

Type 2 diabetes can be controlled effectively with diet and lifestyle changes. Any patient, but especially those who are overweight, can work to manage the condition with weight loss and a well-balanced diabetic diet. Some tips for weight loss can help you take the pounds off. This can get you started on a new healthy lifestyle and on the road to diabetes management.

Protein

• A healthy diet that leads to weight loss for someone with diabetes should include 45 to 64 percent of daily calories from carbohydrates, 15 to 20 percent of calories from protein, and 20 to 35 percent of calories from fat. Protein should come from lean sources and not contain an abundance of fat. The proper amount of protein for a diabetic patient is the same as for anyone else--eight grams of protein for every twenty pounds of body weight. Soy proteins such as tofu are acceptable forms of lean protein. Limit the number red meat to two or three servings per week and eat more fish and poultry.

  High protein, low carbohydrate diets are not recommended for diabetic patients trying to lose weight. These diets generally contain too much fat and cannot be maintained for a long period. Well-balanced meal planning with the proper amounts of protein, carbohydrates and fats is a steady and sure way to lose weight.

  Dropping just ten to twenty pounds can be enough to manage type 2 diabetes.

Carbohydrates

• Carbohydrate counting is an effective way to manage a healthy diabetic diet. There is no specific diet that is right for all diabetic patients, but carbohydrates should come from fruits, vegetables, whole grains, legumes and low-fat dairy products. This will ensure that carbohydrates in the weight loss diet are from healthy sources and provide vitamins and minerals along with carbohydrates.

  Carbohydrates are broken down into sugars in the body. The pancreas releases insulin and the sugars are carried to the cells in the body. Those with diabetes either do not produce insulin or the insulin is not used by the body correctly.
  Some carbohydrates have a greater impact on blood sugar levels than others. Highly processed carbohydrates such as white flour and rice have a bigger impact on glucose levels than brown rice and whole grain flour. The glycemic index ranks carbohydrates according to their impact on blood sugar levels. This tool helps diabetic patients plan meals and choose carbs that have the least effect on their glucose level.

Fat

• Weight loss diets must contain some fat to be a healthy and well balanced. Saturated and trans fats should be kept to a minimum on a weight loss diet, but include monounsaturated and polyunsaturated fats, such as canola oil an olive oil in the diet for a healthier choice. Don't forget to count the calories that come from fat when you are on a weight loss plan.
  Omega-3 essential fatty acids that come from cold water fish such as salmon are a rich source of this heart-healthy fat.

Exercise

• It is possible to lose weight without exercise, but it is much harder. Incorporating a new active routine to your life can sometimes be overwhelming. If it has been years since you exercised, start slowly with some walking. With time and consistent practice, you will find that your energy level increases, as will your capacity to exercise. A healthy level of exercise is thirty to sixty minutes of aerobic activity five or six times a week. In the beginning. break down the exercise into manageable blocks of time until you are able to reach this goal.

  Exercise lowers your blood sugar levels. Always check your blood sugar levels before exercising and eat a small snack before exercising to prevent low blood sugar.

Nutritionist

• A diabetes diagnosis does not mean a life of dull foods and elimination of all sweets. A nutritionist can help with good choices to offer variety and still help you to lose weight to to manage diabetes.