If you are suffering from type 2 diabetes, a weight loss diet may be just what you need to get your blood sugar levels in balance and help you better manage your diabetes. Nearly 9 out of 10 people diagnosed with type 2 diabetes are overweight. Losing some of the weight could be effective in helping you feel better, and ease your reliance on medications or insulin to treat your condition.
Work with a Dietician
Before you begin any weight loss plan, it is important to work closely with your doctor or dietician because while you are dieting to lose weight, special attention will be needed to ensure that your blood sugar, insulin and medications are at proper levels.
Before you begin, and throughout your weight loss diet, you should track your calories carefully. It has been shown that many people overeat because they do not know the correct portions of food that they should be eating per meal. By keeping track of what and how much you eat, you should be able to bring this information to your doctor to help you create a healthy plan (that can work while controlling your diabetes).
Maintain Healthy Ratios
Many experts suggest cutting just 500 calories daily from your diet across the board, from protein, carbohydrates and fats. The healthy ratio between carbohydrates, fats and protein should be maintained at:
- 50% to 55% carbs
- 30% fat
- 10% to 15% protein
Monitor Dietary Changes
It is very important to monitor any dietary changes very carefully. For many, a refresher course or additional reading on carbohydrates and their function may be in order. Carbohydrates have the largest effect on blood sugar, as they are broken down into sugars early in digestion. Eating complex carbohydrates like whole grain bread and vegetables are the best choices because they are absorbed into the bloodstream more slowly and lessen the risk of blood sugar spikes.
Just cutting carbs is not the answer though, as that creates different health problems and is the reason that a low-carb diet like the Atkins Diet is not safe for someone with diabetes.
Combining your diabetes diet with exercise can be very effective in helping you to lose weight, as one benefit of exercise is that it helps to keep your blood sugar in balance. By exercising while on your diet, you won’t have to cut as many calories to lose weight.
Every type of exercise affects your blood sugar differently so discuss your plans for working out with your doctor as part of your discussion about your weight loss diet.
By setting modest goals and working towards them, you can effectively shave off pounds in a healthy manner, and improve your overall health. Even small amounts of weight loss can positively impact your body and prevent complications when you suffer from type 2 diabetes. Work with your doctor to create a plan that works for you, and stick with it to start feeling great.