Obesity and being over weight are very big problems today. One of the things it can contribute to is diabetes. In fact, a healthy diet and regular exercise can significantly reduce the risk of diabetes. It is important for diabetics to get their weight under control in order to help monitor their blood sugar levels. A sound diabetic weight loss diet can help diabetics to not only lose weight, but help to control their blood sugars, and possibly even help them get off of insulin and other types of medications they are taking.
Before starting any sort of weight loss program, a diabetic should sit down with their doctor, dietitian, nutritionist or other diabetes educator to map out a diet and exercise plan that will meet their individual needs. Diabetics need to pay close attention to not only what they eat but their blood sugar levels, insulin doses and other medications as well. Changes to your eating habits can effect your blood sugar levels as well as the amount of insulin and medication you need to take so it is very important to consult with a specialist.
When dieting, you will need to pay attention to your blood sugar levels so that you don’t you don’t end up with too high or too low levels. Generally speaking, it is safe to cut about 500 calories a day, across proteins carbohydrates and fats. People who suffer from diabetes need to maintain good ratios of carbohydrates, protein and fat. A recommended ratio is 50% carbohydrates, 30% fat and 30% protein. One other thing that should be emphasized is that diabetics need to get on a regular schedule and not skip meals to help to maintain their blood sugar levels.
It is especially important that you spread your daily intake of carbohydrates across all of your meals. Carbohydrates affect your blood sugar levels the most, as they are turned into glucose, so you need to keep them spread out to help maintain even blood sugar levels. In addition, you should concentrate on carbohydrates that are complex rather than simple, such as whole grains, vegetables and starches. These are digested at a slower rate and will help to keep your blood sugar level more constant.
Getting regular exercise is another important part of a diabetic weight loss diet. When you exercise on a regular basis you will not have to cut your calories as much to lose weight. Keep in mind that aerobic exercise can result in immediate changes to your blood sugar levels, whereas more strenuous exercise can affect them several hours later. You should consult with your doctor or other diabetes specialist before undergoing any vigorous exercise program. However, simple aerobic exercise like walking or muscle toning exercise like a seated row exercise should be safe if done in moderation.
Like anyone, losing weight for a diabetic comes down to eating healthy foods and exercising regularly. However, diabetics need to also take into account the effects the diet will have on their blood sugar levels as well as any changes to their insulin and other medications.