If you are diabetic and want to lose weight, you must follow a healthy diet that includes foods from all groups, with an appropriate proportion throughout the day.
People who suffer from diabetes need to take more care of their diet . Therefore, we have developed a plan for each meal of the day, a diet based on healthy foods so that you can lose weight if you are diabetic.
In this way, the risks of suffering from any irregularity in blood sugar levels will be reduced.
It must be made clear that, when it comes to following a diet to lose weight, each person has different nutritional needs. The same thing happens in the case of diabetics, the diet must be adjusted to each case.
Diabetes and Healthy Diet
So, what’s the deal with diabetes and losing weight? It’s not just about shedding pounds but doing it safely.
First of all, a healthy diet consists of eating in a balanced, varied and sufficient way, in such a way that the risk of diseases is reduced , while we receive the necessary nutrients for the correct functioning of the body.
Therefore, a healthy diet is one that includes a wide variety of foods , for example: vegetables, whole grains, fruit, fat-free dairy products, lean meats, white and blue fish, etc.
Therefore, the goal is to follow a healthy diet that includes foods from all groups, in an appropriate proportion throughout the day .
How should a diabetic person lose weight?
If you want to lose weight and you are diabetic, taking care of your diet and exercising are concepts that work for everyone, as long as you follow the advice of a professional.
- See Your Healthcare Provider: It’s Important to See Your Healthcare Provider or a Registered Dietitian Before Beginning Any Weight Loss Plan. They can assist you in developing a customized strategy that takes into consideration your unique medical requirements and prescriptions.
- Establish sensible objectives: Aim for sustainable, moderate weight loss. Losing 1-2 pounds (0.45-0.9 kg) each week is a typical objective. Long-term success is more likely with this methodical approach.
- Balanced Diet: Make sure your diet is well-rounded by consuming a range of foods from each food group. Lean proteins, whole grains, an abundance of non-starchy veggies, and healthy fats should all be included in your meals. Refined carbs, saturated fats, and added sugars should be consumed in moderation.
- Portion Control: To control your calorie consumption, be mindful of portion sizes. To guarantee accuracy, use measuring cups and a food scale if needed.
- Controlling Carbohydrates: Those who have diabetes should pay particular attention to their carbohydrate intake. To assist in controlling blood sugar levels, track your carbohydrate intake and spread it out evenly throughout the day.
- Frequent Monitoring: As you make dietary and activity adjustments, keep a close eye on your blood sugar levels. This will enable you to comprehend how various foods and activities impact your blood sugar levels.
- Frequent Exercise: Maintaining a healthy weight and managing diabetes requires physical activity. Aim for two days a week of strength training and at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, each week.
Keep in mind that you may need to experiment a little to see what works best for you in terms of managing your diabetes and losing weight. To get specialized advice and help on managing your diabetes while trying to lose weight, always speak with your healthcare practitioner.
Do diabetics naturally lose weight?
Here are a few points to consider.
- Uncontrolled Diabetes: If blood sugar levels are abnormally high, poorly managed diabetes can cause weight loss. Weight loss can occur when the body begins to break down fats and proteins for energy when it is unable to use glucose for energy owing to insulin resistance or insufficient insulin synthesis. But this kind of weight reduction is unhealthy and might cause problems.
- Weight Loss Objectives: As part of their diabetes care strategy, some people with diabetes may consciously set out on weight loss trips. Blood sugar regulation and insulin sensitivity can both be enhanced by weight loss, but it must be done gradually and under medical supervision.
- Medication: One of the negative effects of various diabetes drugs, especially those from the more recent classes, is weight loss.
- Lifestyle Factors: For diabetics, managing weight is greatly influenced by lifestyle decisions. A healthy weight can only be attained and maintained by eating a balanced diet, watching portion sizes, getting regular exercise, and learning how to handle stress.
- Individual Variation: Not every diabetic will see changes in their weight; weight loss or gain is quite personalized. Some diabetics may even experience difficulty gaining weight as a result of insulin therapy, increased appetite, or other medical issues.
Instead of depending just on their diabetes to motivate weight loss, people with diabetes must prioritize their general health and well-being. A thorough diabetes treatment strategy should involve weight management in addition to regular exercise, a nutritious diet, and careful blood sugar monitoring. To receive individualized advice on reaching and sustaining a healthy weight while controlling diabetes, speak with a healthcare professional or a registered dietitian with expertise in diabetes management.
Diet Menu options to lose weight if you are Diabetic
Below, we show you different options to combine in each of the six meal intakes of the day.
However, you should keep in mind that these are only examples of the menus you can try to deal with this diabetic disease. One of the most common mistakes when dieting to lose weight is restricting fat intake.
Although it is necessary to adjust the caloric balance, lipid requirements must be met. Otherwise, a vitamin D deficiency could occur, which is harmful to health, as stated in a study carried out in 2019.
That is, you don’t have to limit yourself only to what is mentioned, but you can vary it according to foods suitable for diabetics. Take note!
- Coffee with skimmed milk.
- Infusion of red tea or green tea.
- Cereals without sugar or chocolate.
- Two slices of toasted whole wheat bread with sugar-free jam.
- A piece of fruit.
- A yogurt without added sugar.
- A sugar-free cereal bar.
- Two slices of toasted whole wheat bread with turkey cold cuts or fresh cheese.
- Pasta salad with tomato, lettuce, corn, chicken, egg without yolk and vegetables. It will be important not to add mayonnaise, but rather to use options such as olive oil, yogurt sauce or soy sauce.
- Mediterranean salad.
- Tomatoes with oregano and fresh cheese.
- Lentils With Vegetables.
- Chickpeas With Spinach.
- Eggplants or peppers stuffed with minced chicken meat.
- Dessert based on infusions or coffee alone or with skimmed milk.
- Milk with coffee or alone.
- Lemon or grapefruit juice.
- Infusion of red tea or green tea.
- Four sugar-free cookies.
- Homemade flan without sugar or yogurt.
- Homemade cake with yogurt, lemon zest and whole wheat flour.
- Salad with tomato, lettuce, boiled egg without yolk, onion and tuna.
- Grilled roasted vegetables.
- American salad with cabbage and cut carrots.
- Boiled or pureed vegetables.
- Scrambled garlic with shrimp.
- Grilled sole.
- Grilled chicken breast.
- Grilled veal.
- Dessert based on an infusion.
- A yogurt.
- A glass of milk.
Can diabetic eat rice for weight loss?
Curious about rice and diabetes? Yes, diabetic individuals can consume rice by being mindful of the type of rice and serving portion they take in.
- Rice Type: Refined white rice should be avoided in favor of whole grains like barley, quinoa, and brown rice. Because whole grains have a lower GI and are higher in fiber, their effects on blood sugar levels are felt more gradually.
- Control of Portion: Pay attention to serving sizes. It’s crucial to limit your rice consumption because eating too many carbohydrates can raise your blood sugar levels. Approximately 1/2 to 1 cup is a regular serving of cooked rice, depending on your calorie requirements and individual dietary preferences.
- Well-Balanced Meals: To help balance blood sugar levels, combine rice with other foods high in fiber, protein, and healthy fats. Brown rice, for instance, goes well with veggies and lean protein sources like tofu or grilled chicken.
- Meal Timing: Instead of having rice in the evening, try eating it earlier in the day. This lessens the amount of time your body needs to metabolize the carbohydrates and lessens the chance of blood sugar increases during physical activity.
- Observe your blood sugar: Check your blood sugar levels frequently to learn how different foods—including rice—affect you personally. This might assist you in making well-informed decisions regarding meal scheduling and amount sizes.
- Methods of Preparation: Instead of frying rice, choose healthier cooking techniques like steaming, boiling, or baking. This preserves a greater portion of the nutritious value of the rice.
- Variety: Don’t get all of your carbohydrates from rice. To guarantee well-balanced nutrition, include a range of whole grains and complex carbs in your diet.
The Five Diets for Diabetics
Various kinds of diets can be beneficial for individuals with diabetes, helping them manage blood sugar levels and maintain a healthy weight. Here are shortlisted top 5 diets for diabetics:
- Mediterranean Diet:
- Whole, minimally processed foods like fruits, vegetables, whole grains, legumes, nuts, and seeds are the focus of this diet.
- It promotes the consumption of healthful fats, mainly from foods like olive oil and fatty seafood (like salmon).
- minimizes or completely gives up refined grains, sugar-filled drinks, and processed foods.
- The Mediterranean diet can help control blood sugar levels and is well-known for its heart-healthy advantages.
- DASH Diet (Dietary Approaches to Stop Hypertension):
- The DASH diet was created with blood pressure reduction in mind, but it also helps with diabetes management.
- It consists of a range of foods high in nutrients, such as dairy, whole grains, fruits, and vegetables, as well as lean proteins.
- restricts the amount of sodium consumed, which may help lower the risk of hypertension and its consequences.
- promotes eating balanced meals and quantity control.
- Low-Carb Diet (Including the Ketogenic Diet):
- Blood sugar control can be achieved by low-carb diets, including the ketogenic diet or various variants.
- While cutting back on carbohydrates, they place an emphasis on diets high in lean proteins, healthy fats, and non-starchy veggies.
- Restricting carbs can enhance insulin sensitivity and improve blood sugar regulation.
- It’s crucial to adhere to these diets under a doctor’s supervision, particularly for those who have diabetes.
- Plant-Based Diet:
- Whole, plant-derived foods such as fruits, vegetables, legumes, nuts, seeds, and whole grains are the mainstay of a plant-based diet.
- Because of its inherent low content of saturated fats and emphasis on fiber, it may help control blood sugar levels.
- Plant-based diets may help with weight management and insulin sensitivity.
- Low-Glycemic Diet:
- Foods are ranked according to how they impact blood sugar levels in the low-glycemic diet.
- It promotes foods including whole grains, non-starchy vegetables, lean meats, and some fruits that have a reduced glycemic index (GI).
- Low GI foods raise blood sugar more gradually and slowly, which can assist in managing diabetes.
Final Thoughts: Combine diet and exercise to lose weight if you are diabetic
It is best to combine this diet with some gentle exercise. Taking long walks, walking fast for 30 minutes or dancing can help you lose weight faster and burn that free sugar in your blood.
Remember that if you inject insulin you must be careful with low blood sugar or hypoglycemia.
Finally, pay attention to the carbohydrates you include in your diet, as they raise blood sugar faster than other types of foods.