Fitness is a way of life and many of us find it tough to maintain a proper regimen. From hitting the gym to eating right all through the day, there is simply a lot to do to maintain fitness. However, our busy lives often succumb to such efforts. It’s even worse for people who have medical conditions that make it more difficult for them to lose weight. One such condition is diabetes and we’re here to give you the perfect diet that suits your condition.
The best diet for weight loss with diabetes
Here, we’re going to discuss diet foods for weight loss for people with diabetes and how to maintain good health:
1. Control calories
How much calories you can have depends on age, weight, gender, fitness level, and body type. An average calorie count for women is 1,200 to 1,800 and for men is 1,400 to 2,000. You need to count the calories in your intake with every meal and keep it within what your doctor suggests. This also keeps the blood sugar level in order.
2. Add lots of fiber
Fiber is a go-to nutrient for diabetic patients that leave an effective impact on weight loss. Having lots of fiber can prevent weight gain. As we grow old, our body needs less amount of fiber. It is essential to find out how much fiber you need every day and then decide the kind of food you’d add to your diet.
3. The wholesome breakfast
We all know that breakfast is the most important meal of the day, but diabetic people cannot afford to miss it all the more. Skipping this meal can lead to overeating during lunch and that can kill your weight loss plans. To keep your blood sugar normal, you need to have breakfast every day. Add cereals to your meal that are free of sugar and high in fiber. You can pair it up with a Dybesweet’s – fat burning milkshake to keep you full until lunch.
For your lunch, add a bowl of boiled legumes like black beans and chickpeas. You can also add them to tasty salads and spice it up with chilis. On days when you’re looking for a quick meal, resort to a bowl of Trim Aid natural weight loss soup from Nutrasphere that helps you burn fat and keeps your stomach full. Make sure you also keep Greek yogurt handy and have a few tablespoons after lunch.
4. Have mini-meals
Diabetic people need to have three to four small meals, rather than two big meals. There are many people who have brunch, dinner, and probably nibbles in-between. But this kind of diet tends to leave an adverse effect on the diabetics. Moreover, as a blood sugar patient, you cannot try diets like intermittent fasting.
Small meals keep your blood sugar in control and keep glucose level low. You should have at least four meals a day and divide the daily calorie count accordingly.
5. Keep small targets
When we decide to walk the path of fitness, we often take up extreme steps. However, it usually gives us temporary results or leaves a negative impact on our body. A diabetic patient should not think about extreme transformations as it can lead to fatality. You should set small targets likes maintaining the diet, walking regularly, having desserts only once a week, and so on. These tiny habits can go a long way and you will soon find weight loss results.
6. Go low on dinner
Dinner is probably the time you unwind at home and can spend some time to cook fancy. Try making recipes like spinach rolls, grilled turkey, pot chicken chili, and zucchini lasagna. These are definitely tastier to soothe your tastebuds and also keep your health in concern.
Best food for diabetic patients to lose weight
Most diabetic food aid weight loss – if you take this on a positive note, you will realize that your condition compels you to stay fit. Find out some of the food options that you must add to your diet to bring variety and maintain health:
1. Fatty fish
Fatty fishes are one of the healthiest treats in the world. From salmons to mackerel, from herring to sardines, you must add fatty fishes to your diet. They reduce the risk of heart diseases in diabetic patients and is a great source of protein.
2. Leafy greens
Salads are your best friend when you want to lose weight. They are also important for your diabetic condition. Green veggies are major salad ingredients that are not just low in calories but are low in digestible carbs. You must consume vegetables like spinach and kale as they are rich in protein, vitamins, and nutrients.
Eggs are by far the best diet food owing to the amount of protein they include. They also keep you full for hours and keep your heart healthy. Eggs decrease inflammation and improve good cholesterol and insulin levels. We must eat whole eggs as the yolk has way more nutrients than the white.
4. Greek yogurt
Greek yogurt is the best diary choice for diabetic patients and accelerates weight loss. It improves blood sugar, controls heart diseases, and is rich in calcium that maintains bone health.
Broccoli is probably the most nutritious vegetable that fastens the metabolism level and lowers insulin level. The vegetable is rich in vitamin C, magnesium and a great source of lutein and zeaxanthin.
People who love sugar but cannot consume it anymore due to diabetes take resort to fruits like apples and strawberries. You must include them to your breakfast to get the right level of antioxidants and fiber. You can even have a small bowl of strawberries for supper to not go hungry and binge during dinner time.
The journey of weight loss is difficult, especially when you do it alone. You must connect with other people to seek emotional support. Your partner or friends might want to walk this path with you. You should try and help each other to grow together and become fit and healthy.