Diabetes Diet Plan for losing Weight: Diabetes is not a disease but the abnormality arises due to deficiency or excess of a hormone Insulin. The pancreas is a human body serves two purposes one it helps in digestion of the food in the small intestine by releasing pancreatic juice and the other role played by it as an endocrine gland which produces insulin by the ‘beta cells’ in the “islets of Langerhans” of the pancreas. Insulin plays a major role to lower glucose levels in the bloodstream and promote the storage of glucose in fat, muscle, liver and other body tissues. Glucose comes from the foods we eat.
If blood sugar levels are too high then one suffers from type 1 diabetes, in which the body does not make insulin as the immune system destroys the beta cells of the pancreas as they are the one that produces insulin and the aftereffect is that the sugar easily gets released into the blood. In Type 2 diabetes the body avoids using insulin in the appropriate way. People with type 2 diabetes prepare insulin, but the body cells don’t use it as they should. This is called insulin resistance by the Doctors. The most common type of diabetes is Type 2 diabetes often called as Diabetes.
In a report it was observed that about 30 million have been diagnosed with diabetes in India. In the urban areas of India it is found to be 9 per cent in the CPR (Crude prevalence rate). The prevalence of IGT (Impaired Glucose Tolerance) is thought to be around 8.7 per cent in urban areas and 7.9 per cent in rural areas, although this estimate could go high.
This type of problem in a person will be lifelong. Some people can control their blood sugar levels with healthy eating and exercises. But some need medication or insulin injection to manage it. But there is a solution to everything.
People diagnosed with type 2 diabetes are usually found to be overweight or have obesity.
But by losing weight, people suffering with type 2 diabetes can improve glucose tolerance which is important to be able to use insulin better. Weight loss is the best remedy to protect one from developing common diabetes-related complications like eye diseases (retinopathy), neuropathy (nerve damage especially to your feet, which may lead to amputation), kidney failure, liver damage, high blood pressure, stroke, and heart disease.
There are many advantages to losing weight
- One will feel a boost in energy
- One’s blood cholesterol levels will drop
- One will gain protection against heart disease
- Controlling of blood sugar will be much easier, and will reduce the need for medication
- It will lead to improved hemoglobin.
- One will likely sleep better since it will reduce your risk for sleeplessness.
The fact is that losing weight can be a challenge, but if one determines strongly then yes, it can be achieved and this is the only solution to it.
Ways that lead to weight gain
Eating more calories than the body can burn, to avoid this eat most of your food earlier in the day. Have a big breakfast and if one feels hungry between meals, drink water, tea, coffee (without sugar), have a serving of fresh fruit, or raw vegetables for satisfying crunch. This will surely reduce the total amount of calories one consuming each day, and are the best method to avoid snacking on foods that offer only empty calories, and the likelihood of weight gain.
Best ways to reduce weight
There are 3 other important behaviors that can help on losing weight gain are increasing physical activity, getting sufficient quality sleep, and finding good ways to reduce daily stress.
Diabetes Diet Plan for losing Weight
A person with diabetes has to take into account several factors when deciding on the best way to lose weight like their age, general health, and how much weight one has to lose. It is always better to talk to a healthcare professional before starting any new weight-loss plan.
The best weight-loss diet for someone with diabetes is one if they will follow lifelong. The following are some diets which can make healthful long-term changes to help a person lose weight safely
Diabetes Diet Plan for losing Weight 1 Mediterranean diet
This Diet mainly focus on vegetables and whole grains which would benefit people with diabetes.
This Mediterranean diet involves food choices and cooking styles typical of some places in the Mediterranean region so-called as the Mediterranean diet
This diet includes:
- plenty of vegetables
- whole grains
- fruits in moderation
- nuts and seeds
- herbs and spices
- olive oil
Diabetes Diet Plan for losing Weight 2 Low-carb diet
This diet of Low-carb is a popular weight loss plan. In these low-carb diets, a person’s intake of carbohydrates is limited and enriched with higher amounts of protein and healthful fats.
Examples of foods on a low-carb diet include
- white bread
People on a low-carb diet should eat plenty of vegetables and get lots of protein from sprouts, fish, lean meats, and eggs. Some studies show that low-carb diets may be effective and safe for people who have diabetes.
It is very important to realize that there are different versions of low-carb diets. Some diets restrict carbohydrates to as low as 20 grams (g) or less per day, which may not be suitable for everyone.
A study was conducted in which the study participants ate either a very low-carb, high-fat, non-calorie restricted diet or a medium-carb, low-fat, calorie-restricted diet.
After 3 months, the group on the low-carb, high-fat diet lost 5.5 kg (about 12 pounds), compared to a 2.6 kg (5.7 pounds) weight loss for those following the medium-carb and low-fat diet.
It was also amazing to know that 44% of those on the low-carb diet also discontinued at least one diabetes medication.
Diabetes Diet Plan for losing Weight 3 Paleolithic diet
Fruits and vegetables are the best sources of food for weight loss diets.
The Paleolithic or “paleo” diet challenge to replicate the diet that people ate thousands of years ago when they had to hunt for food. Staples of a paleolithic diet include fruits, vegetables, lean meat (low fat meet), and fish.
Many of the foods included in the paleo diet are similar to those in a low-carb diet, but prohibits the consumption of most grains.
In a small 2013 study, 13 people with type 2 diabetes followed the paleo diet for 3 months, and then switched to a diabetic diet for 3 months.
The diabetic diet included equally distributed meals that contained dietary fiber, whole grain bread, cereals, and vegetables. The researchers in their studies found that the paleo diet was more efficient per calorie than the diabetic diet.
It was noticed greater weight loss by the Participants with the paleo diet but found it more difficult to continue.
Diabetes Diet Plan for losing Weight 4 Vegetarian or vegan
Vegetarian and vegan diets eliminate meat and focus on fruits, vegetables, whole grains, and nuts and seeds. People consuming a vegan diet removed all animal products, including dairy and eggs.
A vegetarian or vegan diet helped people in achieving their weight loss goals with diabetes.
A study of the 2017 review focused on the benefits of eating a plant-based diet in people with diabetes. In one study, 99 people of varying ages ate either a vegan diet or an American Diabetic Association (ADA) diet that included whole grains, fruits, vegetables, and meat.
After 22 weeks, the participants who were on the vegan diet lost an average of 6.5 kg (14.3 pounds), while those on the ADA (American Diabetic Association) diet lost 3.1 kg (6.8 pounds).
In addition to it, 43% of the participants on the vegan diet decreased their diabetic medications as compared to 26% on the ADA diet.
A 2-year study was done which involved 36 adults with obesity and type 2 diabetes. The participants ate either a low-carbohydrate diet, a Mediterranean diet, or a low-fat diet for 2 years.
The Mediterranean diet was the most favorable for changes in insulin and fasting glucose levels. Those following the Mediterranean diet also lost an average of 1.5 kilograms (kg), or 3.3 pounds more than those on a low-fat diet.
Focusing on maintaining healthy weight itself makes a big difference in managing their diabetes.
There are many diets that can help a person with diabetes to lose weight safely, but it is not necessary for all the diets to be right for everyone.
“The Best Diabetes Diet Plan for losing Weight Is Usually the One a Person Finds Easiest To Stick To For a Long Time or Lifelong”