If you're overweight and have type 2 diabetes, you need to maintain proper blood glucose levels while attempting to lose weight. Your body may not produce sufficient insulin to regulate blood glucose, therefore your dietary needs differ from that of others without this condition. After receiving a thorough physical exam and evaluation, your physician will have you monitor your blood glucose levels daily using a meter. If weight loss is recommended, your physician and dietitian—like those at Chicago Weight Loss Clinic and other locations—may recommend the following lifestyle changes:
1. Incorporate an Exercise Plan Into Your Daily Routine
Regular exercise will help you shed the weight faster than a sensible diet alone. If you've been living a sedentary lifestyle, introduce exercise gradually. Always do so under the supervision of your doctor.
Walking is one of the best forms of exercise for diabetics, as it's less likely to put stress on the joints as running may do. Because diabetics often have nerve sensitivity in their feet, be sure to wear properly fitted shoes that are designed for walking. Diabetic footwear may be recommended.
Devise an exercise plan and stick to it. Keep a journal or log of your activity and your "days off". It's a good idea to exercise 3-4 days a week, so plan your schedule and mark the exercise days on your calender.
2. Don't Skip Breakfast
Skipping breakfast may lead to binge eating throughout the day. As a result, this may raise blood glucose levels. It's a good idea to eat a breakfast with adequate protein and fiber.
Low sugar cereal may work well, although eggs and meat may keep you feeling fuller. Choose low-fat ham or lean beef. Also consider some low-fat yogurt for a boost of calcium and protein.
3. Try the "Mini Meal" Plan
Although the idea is to lower your blood sugar, crash dieting is not the healthy way to do it, especially when you're diabetic. Eating one or two heavy meals is not a good idea either, as this may raise blood sugar rapidly. The smart way is to eat smaller "mini" meals throughout the day.
Follow the daily caloric intake your doctor recommends and proportion it into three or four balanced meals. A diabetes management dietitian should help you plan your meals accordingly, particularly if you're taking insulin daily.
When cutting back on calories, do so from all major food groups to maintain balance. The ratio between carbohydrates, fat and protein need to be appropriate for diabetes management. Carbohydrates should make up the main portion of the diet, with fat being next, and protein being no more than 15 percent of the diet.
4. Keep Those Carbs in Check
Because a diet high in carbohydrates may cause blood sugar levels to spike, you need to monitor your intake. Controlling your carbs will also help you reach your weight loss goals. It's also best to ditch the white bread for whole grain wheat whenever possible. The benefits of added fiber help digestion and keep you feeling fuller longer.
5. Stay Hydrated the Right Way
Dehydration may be mistaken for hunger pangs, and in a diabetic this may lead to problems. This may cause you to overeat when you're body is simply craving fluids. If you're a diabetic on a weight loss program, avoid sugary fruit juices and soda. Have a refreshing glass of water with a squeeze of fresh lemon between meals, to ward off cravings and stay hydrated.
The Final Word: Deprivation is Wrong
Last but not least, don't deprive yourself by eliminating your favorite foods from your diet. Deprivation may lead to binge-eating later. It's probably fine to have that sliver of pound cake every once in a while, or that scoop of low-fat frozen yogurt as an occasional treat.
Moderation is the key. Remember to substitute one carb or protein choice for another if you do indulge. With a sensible plan, you can control your weight and keep your diabetes under control.Share
27 October 2014
I was always very healthy throughout my childhood, but when I became a teenager, I was diagnosed with a chronic illness. Thankfully, I had the support of my loving family to help keep me upbeat during a time that could have led to me experiencing the depression that some do after they first learn they will have an illness for life. I am very grateful for the advice I have gotten throughout my life, so I decided to create a blog where I can share all of the advice that has helped me live a happy, healthy life, despite having a chronic illness. Since I am on a medication that suppresses my immune system, I have also studied up on many other illnesses and tips for avoiding them and treating them. I plan to post health tips for people of a variety of ages and suffering with various illnesses!