Diabetes patients are increasing day by day. Nearly 5 in 10 people are suffering from Diabetes. Approximately 3.2 million people in the United States of America alone suffer from this.
Losing weight has many health benefits especially if you are suffering from type 2 diabetes. It can help you to have better control over blood sugar levels. But the diet plan for Type 2 Diabetes is different from other.
Today in this article I am sharing with you the Type 2 Diabetes Diet Plan to Lose Weight.
Losing weight is the top priority of fat people. And for those who are suffering from type 2 diabetes, needs to control their weight more importantly. “Carrying excess pounds can make managing blood sugar difficult and it is seen that most of the people with type 2 diabetes are overweight”.
According to a survey people, with high body mass index or BMI (overweight or obese) have the greater risk of developing type 2 diabetes.
Losing weight or putting off extra weight is no doubt very difficult but not impossible. The benefits of losing weight are great with diabetes.
Health experts say that the right way to lose weight is to include healthy diet along with overall diabetes management plan.
OBESITY AND DIABETES:
Insulin is a hormone, which usually functions to pull glucose (sugar present in our food) from our blood to our cells and provide the energy to function properly. In type 2 diabetes obesity is the major risk factor because excess fat around the cells acts as a barrier this reduces the ability of insulin and pull glucose from the blood vessel to cells which results in high blood sugar.
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Weight Loss Diet for Type 2 Diabetes
Here check out the Diabetic Weight Loss Diet plan follow it to get into shape.
Eat Breakfast: The effective diabetes diet plan includes breakfast. Experts recommend not skipping your morning meal as it may lead to overeating in the rest of the day. This can sabotage with weight-loss plans and cause blood sugar levels to rush. Studies suggest that having breakfast, especially if you are having cereal. Cereal is better for weight loss and best for the breakfast if you are on a track of losing weight.
Physical Activities: Exercise is very important for both mental and physical fitness. “Researchers show that those who reduce regular calorie intake along with an increase in physical activity will lose more body fat than people who only diet.” According to the health experts, 40% people lost 30 or more pounds by proper body exercise while, only 9% reached and maintained their weight-loss goal without doing exercise. For most of the people walking is the only of exercise.
Click here: 11 Best 10 Minutes Fat Burning Exercises at Home
Cut Calories: The number of calories one should take depends on the number of factors, including age, gender, activity level, current weight, and body type of the people on a diabetes diet. The levelheaded goal for people with type 2 diabetes for women is between 1,200 and 1,800 calories per day and for men, it is between 1,400 and 2,000 calories per day. So the best way to lose weight is, start cutting your calories.
Have Feast on Fiber: If your diabetes diet plan includes lost of fibre then you are actually doing a favour to your type 2 diabetes. Having generous amounts of fibre can help you to lower your blood sugar levels and even speed up your weight loss. According to a study person who consumed most fibre-rich foods had the least amount of body fat. Just aim for 3 days of fibre-loaded fruits, beans, vegetables, and whole grains. Have fibre-rich legumes, like chickpeas and black beans, in your soups, and salads.
Eat Small Meals: Diabetes diet plan is better having three or more small meals than having a diet plan which includes one or two big meals. Having large meal can cause blood sugar levels to rush while having the smaller meals will keep your glucose levels lower after eating. Moreover having small meals throughout the day will keep your hunger control and calorie intake that lead to faster weight loss.
Set Small Goals: Weight loss doesn’t happen overnight either should you try to transform your body all at once. There can be many ways to transform your body all at once but don’t try them. Instead of it take small steps like walking around your blocks a week; decrease your desserts from daily to once. Never try to take a long jump.
Get Support: Stay motivated to your weight-loss plan and you can do this by connecting with other people to get emotional support so that you don’t avoid giving up. Support comes in different forms trying to find that support so that you get stuck on your plan.
Use certain tricks to prevent overeating: Sometimes some strategies can help you to pare pounds and prevent you going on a boring diet plan. Try the following tricks:
- Fill up low-calorie foods: “Start your day with the lowest calorie meal” if you get that food you won’t be so hungry.
- Change your salad dressing: Rather than pouring or sprinkling dressing over your salad, dip your fork in another dish of dressing and start munching your salad.
- Choose a busy hobby: If you’re idle then you will be prone to eating. Keep yourself busy with knitting, crossword puzzles, scrapbooking, or gardening.
- Carry toothbrush and toothpaste: Brushing your teeth with peppermint-flavoured toothpaste can prevent your hunger.
- Arrive fashionably late to parties: Arrive late at parties and spend less time near the buffet table so that you can eat less.
So, these are some effective type 2 diabetes diet plans for weight loss.
This natural diabetic diet plan will help you to shed pounds with any side effect or harm to your health.
Apart from following these continue your healthy eating habit and exercise regularly to reach your weight-loss goal.
Below I have mentioned the alternate weight loss solutions to burn fat. Check them out and read the complete review and make use of any of it which you like.