Let's face it, suffering from diabetes, whether it's Type 1 or Type 2, is a challenge.
If you are overweight or obese you can reduce the risk of diabetes complications, such as heart disease, high blood pressure and stroke by following a diabetic weight loss diet plan.
And equally important it will help your blood glucose level.
A key to losing weight and gaining more energy (and who doesn't want more energy) is stabilizing your blood sugar and insulin response to food.
Here are 7 tips to help you succeed.
1.
Be Realistic I bet it took you years to get to the size you are today.
Don't try to lose too much too soon.
You're setting yourself up for failure.
Yes, goals are motivating but they must be realistic and achievable.
2.
Keep A Journal Research shows that people who keep a journal have more weight loss success than those who don't.
And they are more likely to keep it off! 3.
Eat Fiber Fiber-rich foods such as vegetables, lentils, beans and wholegrains are a diabetes dieter's friend.
They slow down the release of sugars in the food, they aid digestion and they fill you up.
4.
Choose Low Glycemic Load Carbohydrates The glycemic index (GI) is a qualitative measure of how slow or fast a carb converts into glucose.
Glycemic load (GL) looks at both the GI and the quantity of the carbohydrate.
Aim to keep your daily GL score to 40-45.
And always eat protein with your carb.
5.
Drink Water Water is vital to health.
Sip water throughout the day.
Never let yourself get thirsty.
That means you're already dehydrated.
For variety add a slice of lime or lemon, or try green tea.
6.
Get Moving Diet alone is never enough.
You need to move your body.
A mix of cardiovascular (walking is great) and resistance training works best.
Don't rush.
Build up time and intensity levels gradually; and most importantly 7.
Closely Monitor Your Blood Glucose Levels You must track the effect your diabetic weight loss diet and exercise program is having on your blood sugar levels.
If you have better control, your doctor may want to adjust your medication.
If you are overweight or obese you can reduce the risk of diabetes complications, such as heart disease, high blood pressure and stroke by following a diabetic weight loss diet plan.
And equally important it will help your blood glucose level.
A key to losing weight and gaining more energy (and who doesn't want more energy) is stabilizing your blood sugar and insulin response to food.
Here are 7 tips to help you succeed.
1.
Be Realistic I bet it took you years to get to the size you are today.
Don't try to lose too much too soon.
You're setting yourself up for failure.
Yes, goals are motivating but they must be realistic and achievable.
2.
Keep A Journal Research shows that people who keep a journal have more weight loss success than those who don't.
And they are more likely to keep it off! 3.
Eat Fiber Fiber-rich foods such as vegetables, lentils, beans and wholegrains are a diabetes dieter's friend.
They slow down the release of sugars in the food, they aid digestion and they fill you up.
4.
Choose Low Glycemic Load Carbohydrates The glycemic index (GI) is a qualitative measure of how slow or fast a carb converts into glucose.
Glycemic load (GL) looks at both the GI and the quantity of the carbohydrate.
Aim to keep your daily GL score to 40-45.
And always eat protein with your carb.
5.
Drink Water Water is vital to health.
Sip water throughout the day.
Never let yourself get thirsty.
That means you're already dehydrated.
For variety add a slice of lime or lemon, or try green tea.
6.
Get Moving Diet alone is never enough.
You need to move your body.
A mix of cardiovascular (walking is great) and resistance training works best.
Don't rush.
Build up time and intensity levels gradually; and most importantly 7.
Closely Monitor Your Blood Glucose Levels You must track the effect your diabetic weight loss diet and exercise program is having on your blood sugar levels.
If you have better control, your doctor may want to adjust your medication.
Source...