The diabetic weight loss program aims to stabilize and maintain your ideal weight and your blood sugar and cholesterol levels. It takes a doctor or a dietitian and a willing patient to be able to construct a diabetic weight loss program. That is why it is highly recommended to consult a doctor before entering such programs--you need to be aware of the risks and the proper way to go about it. Here are some tips to help you get started.
It's not just about weight loss
A diabetic weight loss program is similar in structure to a typical weight loss program, placing emphasis on proper diet and exercise. However, the diabetic should take extra care because the weight loss program is also designed to help control blood sugar and cholesterol levels. These are important in avoiding complications such as hypertension, heart disease, and kidney failure.
Controlling your glucose and cholesterol levels can be difficult if you do not maintain a healthy diet. In a diabetic weight loss program, proper nutrition is the key to success. Make sure that you get the right amount of important nutrients for your body every day. If your food restrictions prevent you from getting all the necessary nutrients, ask your doctor if you can take supplements.
Stay on the move
Part of an effective diabetic weight loss program is an increase in physical activity. Avoid a sedentary lifestyle and get regular physical activity. You have probably heard about all the benefits of exercise, but if you have diabetes, it's all the more important.
There are a lot of simple ways to exercise, even when going to the gym or buying exercise equipment is not an option. You can staret by walking, strolling, taking the stairs, or walking your dog. However, before performing any exercise, consult your doctor to see what type of exercise will work best for you.
Eat right, not eat less
A diabetic weight loss program does not necessarily limit your food intake--it just focuses on healthier food choices. Make sure you include foods from all the food groups in the right proportions. A typical weight loss meal plan combines vegetables, fruits, whole grains, lean meat, fish, poultry, and low-fat dairy products into daily meals.
Low-fat, low-sugar, less salt
Your diabetic weight loss program should also provide you with low-fat and low-sugar options. Scientific studies show that starchy foods can increase your blood sugar faster than sweets and sodas can, so make sure you cut down on the white rice, white bread, and white potatoes. Choose low-sugar or sugar-free options if they are available. You also need to maintain normal cholesterol levels by lessening the salt in your food and cutting down on fatty foods.
A daily dose of fiber
Fiber is essential for regular bowel movement, so your weight loss program should include more fiber-rich foods. You need around 20 to 35 grams of fiber every day, and more if you have diabetes. Good sources include beans, whole grains, fruits, and vegetables. However, make sure that you drink lots of water to avoid constipation.
Read the labels
When shopping for food to incorporate in your weight loss program, make sure that you read their nutritional labels. Remember to check the amount per serving of cholesterol, saturated fiber, sugar content, carbohydrate content, and the dietary fiber. Nutrient reference values are expressed in daily value percentages to help you determine if the food can fit in your daily nutritional requirements based on your weight loss program.
Diet fads for the diabetic
Even the so-called "diet fads" such as the South Beach, Atkins, and Mediterranean diet can be modified to become a diabetic weight loss program. However, you need to be careful when trying out athese diets. Each one has its own risks and benefits. For instance, the Atkins diet is high in protein and low in carbohydrates, which can put stress on your kidneys and lead to low blood sugar levels,. Make sure you consult with your doctor first before trying out any of weight loss programs.
The bottom line
Remember, the best way to stay healthy is still to eat right and exercise more. Supplements and diet programs may help, but there is no quick solution to obesity or diabetes. Stick to the basics--you may be surprised at how simple it can be to maintain a healthy lifestyle.