The Best Diabetes-Friendly Diets to Help You Lose Weight

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The Very Best Way To Lose Weight & Keep It Off
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Following a very low calorie diet can leave you feeling deprived and can increase the temptation to binge. Often, very low calorie diets make you lose muscle instead of fat.

You are then left with a body that jiggles instead of one that is smooth and toned. Exercise helps you keep the muscles and lose the fat. Very low calorie diets also lack many important nutrients, putting you at risk of becoming malnourished. Most importantly, research shows that people who follow these diets usually gain all their weight back. People who lose weight slowly by eating less and exercising more tend to keep the weight off.

There are several ways of measuring your ideal body weight. One of the most popular methods to gauge whether or not you are overweight is the body mass index BMI. The BMI uses a mathematical formula that measures both a person's height and weight in determining obesity. To calculate your BMI, multiply your weight by , and divide the answer by your height in inches.

Divide this figure by your height again. For example, a pound person at 5'10" would have a BMI of People with BMIs of 25 and above are considered to be overweight. Having a body mass index over 30 places you at risk for developing obesity-related medical conditions such as diabetes, high blood pressure, and coronary artery disease. A BMI over 40 indicates that a person is morbidly obese. Everyone's energy needs are different, but there are ways to estimate how many calories you need.

One easy method is based on your activity level. Decide whether your activity level is low, moderate or high. Pick one of these definitions:. Next, find your activity factor by using the chart below. Look for the number where your activity level matches your weight status.

Multiply this activity factor by your weight to estimate how many calories are needed to maintain your current weight. Subtract calories to lose 1 pound per week.

With the proper balance of foods, you can lose weight and improve nutrition. For an online resource, go to www. One way to ensure that you are eating healthy is to keep an accurate food journal.

Be honest and accurate, otherwise the journal is not helpful. Keeping a record will help you learn about your eating habits and help you assess the food choices you make.

In addition to changing your diet, mildly restricting calories and keeping track of what you eat, it is very important to include exercise as part of your weight loss and weight maintenance efforts. Discuss with your physician what is the best type of exercise for you, but make a point to exercise. The Presidential Sports Award program was developed by the President's Council on Physical Fitness and Sports in in conjunction with national sports organizations and associations.

Losing weight can be extra challenging for people with diabetes. Eating healthfully while you try to reduce weight is important for everyone, but if you have diabetes, choosing the wrong diet could harm your health.

Weight loss pills and starvation diets should be avoided, but there are many popular diets that may be beneficial. If you have diabetes, you should focus on eating lean protein, high-fiber, less processed carbs, fruits, and vegetables, low-fat dairy, and healthy vegetable-based fats such as avocado, nuts, canola oil, or olive oil.

You should also manage your carbohydrate intake. Have your doctor or dietitian provide you with a target carb number for meals and snacks. Generally, women should aim for about 45 grams of carb per meal while men should aim for Ideally, these would come from complex carbs, fruits, and vegetables. The American Diabetes Association offers a comprehensive list of the best foods for those with diabetes.

Staying hydrated is also important when it comes to overall health. Choose noncaloric options such as water and tea whenever possible. For people with diabetes, there are certain foods that should be limited. These foods can cause spikes in the blood sugar or contain unhealthy fats.

The DASH plan was originally developed to help treat or prevent high blood pressure hypertension , but it may also reduce the risk of other diseases, including diabetes. It may have the additional benefit of helping you lose weight. People following the DASH plan are encouraged to reduce portion sizes and eat foods rich in blood pressure-lowering nutrients, such as potassium, calcium, and magnesium.

People with diabetes on this plan are advised to reduce their sodium intake to 1, milligrams per day. The plan also limits sweets, sugary beverages, and red meats. The Mediterranean diet is inspired by traditional foods from the Mediterranean. This diet is rich in oleic acid, a fatty acid that occurs naturally in animal and vegetable-based fats and oils. Countries that are known for eating according to this diet pattern include Greece, Italy, and Morocco.

A Mediterranean-type diet may be successful in lowering fasting glucose levels, reducing body weight, and reducing the risk of metabolic disorder, according to a study in Diabetes Spectrum. Red meat may be consumed once per month. Wine may be consumed in moderation, as it may boost heart health. Remember to never drink on an empty stomach if you are on medications that raise the level of insulin in the body. The paleo diet centers on the belief that modern agriculture is to blame for chronic disease.

Followers of the paleo diet eat only what our ancient ancestors would have been able to hunt and gather. The paleo diet may be a good option for people with diabetes as long as the person does not have kidney disease.

According to a three-month study in the Journal of Diabetes Science and Technology , a paleo diet may improve glycemic control in the short term for people with type 2 diabetes. Gluten-free diets have become trendy, but for people with celiac disease, eliminating gluten from the diet is necessary to avoid damage to the colon and body.

Celiac disease is an autoimmune disorder that causes your immune system to attack your gut and nervous system. It also promotes body-wide inflammation, which could lead to chronic disease. Gluten is a protein found in wheat, rye, barley, and all foods made from these grains. According to the American Diabetes Association , 10 percent of those with type 1 diabetes also have celiac disease. Ask your doctor for a blood test for celiac disease.

Even if it comes back negative, you could still be intolerant to gluten. Talk with your doctor about whether a gluten-free diet is right for you. While anyone with diabetes can take up a gluten-free diet, it may add unnecessary restrictions for those without celiac disease.

There are plenty of processed, high-sugar, gluten-free foods. There is usually no need to complicate meal planning by eliminating gluten unless you need to. Some people with diabetes focus on eating vegetarian or vegan diets. Vegetarian diets typically refer to diets where no meat is eaten, but animal products like milk, eggs, or butter can be consumed.

Vegans will not eat meat or any other type of animal product, including honey, milk, or gelatin.

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