Type 2 Diabetes And Weight Loss
Many people who are diagnosed with Type 2 diabetes are overweight or obese, in fact in many cases; this is one of the reasons that they have become diabetic in the first place. For many people diagnosed with type 2 diabetes, weight loss can bring blood sugar levels back in line and avoid the need for medications such as insulin to control levels. However, for diabetics the process of losing weight can be more complex than for an individual with normal insulin production and controlled blood sugar levels, as there are more factors to consider when starting a diet. Changes in blood sugar must be monitored closely and medications may need to be adjusted as weight is lost. It is also important to keep intake of carbohydrates regular and controlled, whilst still reducing overall food intake to cut calories. For these reasons it is not advisable for a diabetic person to embark on a weight loss regime without the supervision of a health professional. The benefits of weight loss Studies have shown that even the smallest reduction in weight can have positive effects on blood sugar levels, even for very overweight people. Diet and exercise was found to reduce the risk of diabetes in at risk individuals who were overweight and had high blood sugar levels by around 58% in a National Institute of Health study. It is also agreed by experts that 5-10% weight loss in type 2 diabetics significantly reduces blood sugar levels and in some cases can mean they no longer require medications. The American Diabetes Association says that a weight loss of 10 to 15 pounds can have the effects of Lowering blood sugar levels Reducing blood pressure Improving cholesterol levels Reducing the strain on joints such as the knees and hips. Weight loss also gives people more energy, helps them to feel mor Continue reading >>
How Many Calories Do You Need On A Diabetic-friendly Diet?
Before planning a nutritional program, you need to know how much you need to eat on a daily basis to maintain your current weight. Then you can figure how rapidly a deficit of calories will get you to your goal. Finding your ideal weight range The ideal weight for your height is a range and not a single weight at each height. Because people have different amounts of muscle and different size frames, you’re considered normal if your weight is plus or minus 10 percent of this number. For example, a person who is calculated to have an ideal weight of 150 pounds is considered normal at a weight of 135 (150 minus 10 percent) to 165 (150 plus 10 percent) pounds. Because no two people, even twins, are totally alike in all aspects of their lives, you can only approximate your ideal weight and the number of calories you need to maintain that weight. You’ll test the correctness of the approximation by adding or subtracting calories. If your daily caloric needs are 2,000 kilocalories, and you find yourself putting on weight, try reducing your intake by 100 kilocalories and see whether you maintain your weight on fewer kilocalories. If you’re a male, your approximate ideal weight is 106 pounds for 5 feet of height plus 6 pounds for each inch over 5 feet. If you’re a female, your ideal weight is 100 pounds for 5 feet plus 5 pounds for each inch over 5 feet tall. For example, a 5-foot-4-inch male should weigh 130 pounds while the same height female should weigh 120 pounds. Your ideal weight range is then plus or minus 10 percent. The male could weigh 117 to 143 pounds and the female 108 to 132 pounds. Now you know your ideal weight for your height. What a surprise! Determining your caloric needs After you know about how much you should weigh, figure out how many calories you Continue reading >>
How Much Protein Should A Person With Diabetes Eat?
Protein is an essential macronutrient (that means it's a large nutrient; the other two macronutrients are fat and carbohydrate) that your body needs to build, repair, and maintain most of your body's tissues and organs. Proteins are also necessary for immune system function, and they help some additional physiological processes. Usually, people with diabetes don't need any more protein than people who don't have diabetes, and there are times when less protein is better. Daily Protein Intake As long as your kidneys are healthy, about 15 - 20 percent of your daily calories should come from protein, which is the same amount suggested for a regular balanced diet. About 45 to 50 percent of your caloric intake should come from carbohydrates, and the rest should come from fat. A person who needs 2,000 calories per day needs about 75 to 100 grams protein per day. Foods that are high in protein include meat, fish, fish and seafood, chicken, eggs, dairy products, legumes, nuts, and seeds. For example: One-half chicken breast has 29 grams protein One cup black beans has 15 grams protein An egg has 6 grams protein One cup low-fat milk has 8 grams protein A 3-ounce portion of steak has 26 grams protein High Protein Diets and Diabetes Switching to a high-protein diet may seem like it should make a difference in blood sugar regulation, but the protein probably doesn't help much at all, at least for the long term. According to an evidence review done by the Academy of Nutrition and Dietetics, increasing protein intake doesn't appear to have any appreciable impact on how your sugar is digested or absorbed. And it doesn't have any long-term effects on your blood sugar or insulin requirements. So if a person with diabetes switches to a high-protein diet, any therapeutic benefit is p Continue reading >>
Description An in-depth report on how people with diabetes can eat healthy diets and manage their blood glucose. Alternative Names Diet - diabetes; Blood sugar management Highlights General Recommendations for Diabetes Diet Patients with pre-diabetes or diabetes should consult a registered dietician who is knowledgeable about diabetes nutrition. An experienced dietician can provide valuable advice and help create an individualized diet plan. Even modest weight loss can improve insulin resistance (the basic problem in type 2 diabetes) in people with pre-diabetes or diabetes who are overweight or obese. Physical activity, even without weight loss, is also very important. The American Diabetes Association (ADA) encourages consumption of healthy fiber-rich foods including fruits, vegetables, whole grains, and legumes. But it is also important to monitor carbohydrate intake through carbohydrate counting, exchanges, or estimation. The glycemic index, which measures how quickly a carbohydrate-containing food raises blood sugar levels, may be a helpful addition to carbohydrate counting. Low-Carb and Low-Fat Diets The ADA notes that weight loss plans that restrict carbohydrate or fat intake can help reduce weight in the short term (up to 1 year). According to the ADA, the most important component of a weight loss plan is not its dietary composition, but whether or not a person can stick with it. The ADA has found that both low-carb and low-fat diets work equally well, and patients may have a personal preference for one plan or the other. Patients with kidney problems need to limit their protein intake and should not replace carbohydrates with large amounts of protein foods. (However, patients who are on dialysis require more protein.) Introduction The two major forms of diabetes Continue reading >>
How To Count Carbs In 10 Common Foods
What are carbohydrates? Carbohydrates are sugar-based molecules found in many foods, from cookies to cantaloupes. If you have diabetes, planning your carb intake—and sticking to the plan—is critical to keep blood sugar on an even keel and to cut your risk of diabetes-related problems like heart disease and stroke. Whether or not you have diabetes, you should aim to get about half your calories from complex carbohydrates (which are high in fiber), 20-25% from protein, and no more than 30% from fat, says Lalita Kaul, PhD, RD, a spokesperson for the American Dietetic Association. How to read a food label The Nutrition Facts label lists the total amount of carbohydrates per serving, including carbs from fiber, sugar, and sugar alcohols. (If you're counting carbs in your diet, be aware that 15 grams of carbohydrates count as one serving.) Sugar alcohols are often used in sugar-free foods, although they still deliver calories and carbs. Sugar alcohols and fiber don't affect blood sugar as much as other carbs, because they're not completely absorbed. If food contains sugar alcohol or 5 or more grams of fiber, you can subtract half of the grams of these ingredients from the number of total carbs. (See more details at the American Diabetes Association and University of California, San Francisco.) How many carbs per day? If you eat 2,000 calories a day, you should consume about 250 grams of complex carbohydrates per day. A good starting place for people with diabetes is to have roughly 45 to 60 grams of carbs per meal and 15 to 30 grams for snacks. While snacks are key for people with diabetes who use insulin or pills that increase insulin production (otherwise, they run the risk of low blood sugar), they aren’t essential for non-insulin users. The goal for anyone with diab Continue reading >>
How To Lose Weight When You Live With Diabetes
Losing weight can be difficult for anyone, and living with diabetes definitely doesn’t make it easier. However, there ARE people who set out to lose weight and end up so extraordinarily successful that you wonder if they have some inside information you don’t. That information EXISTS. I’m here to give you the rundown on how to successfully lose weight when you live with diabetes. In this post, I will go through: How to set realistic goals How many calories to eat How much protein, carbs, and fat to eat How much to exercise How blood glucose control affects your weight Without further ado…lets GET TO IT! Temper expectations at the start People these days have this intensive need for instant gratification. They want that 15 lbs gone by yesterday! While I’m all for efficiency, I’m going to be short and sweet and show reality with a pop quiz: True or false: it took more than a week to gain the weight you are trying to lose. The answer is undeniably “True”. So if it took you X number of months to gain weight, why would it take you a week or two to lose it? It doesn’t. It takes time and some concerted effort. Don’t expect to lose all of the weight immediately, but know that with proper habit formation and consistency, you WILL see the results you are after. The general rule for healthy weight loss is to aim for A MAX of 1-2 lbs. per week. It’s also quite common for people living with diabetes to take as long as 2-3 weeks before seeing any weight loss at all on a new diet. “Why?” you ask. Changing caloric intake and workout routines may require a reduction of insulin (or other diabetes medication) as well as diet manipulation, which takes a little trial and error to adjust. BE PATIENT. Once the ball is rolling, a slow and controlled weight loss makes Continue reading >>
All food is not equal in calories. Fat, for example, has more than twice the calories, gram for gram, as equal amounts of carbohydrates or protein. This page is an overview, and you will learn general information about: The subsequent sections provide more detailed information: Main sources of calories in food To begin with, let’s talk about food in general. We obtain nutrition through the various foods we eat. Foods supply critical vitamins and minerals essential for health. Foods also supply us with energy, or calories. To keep your body running, you need three types of food: However, all food is not equal in calories. Fat, for example, has more than twice the calories, gram for gram, as equal amounts of carbohydrates or protein. There is not and ideal mix of carbohydrate, protein and fat that is right for everyone. Targets depend on your calorie goals, body weight, lipid profile, blood glucose control, activity levels, and personal preferences. A registered dietitian can help design a meal plan that is right for you. The 2015-2020 Dietary Guidelines for Americans suggest: Carbohydrates – 45 to 65% of your daily calories * Protein – 10 to 35% of your daily calories Fat- 20 to 35% of your daily calories * The Dietary Reference Intake (DRI) for carbohydrates is 130 grams per day. This is the “minimum” suggested intake for most people. The following is an example fuel mix. Your targets may vary. Carbohydrates If you have diabetes, it is essential to learn about carbohydrates. Why? Because among all the foods, carbohydrates have the largest effect on your blood sugar. Carbohydrates include starches and sugars. During digestion, both forms of carbohydrate break down in your body to single units of sugar, called glucose. Carbohydrate is an important part of your d Continue reading >>
How Many Carbs Per Day For A Diabetic?
Did you know that one of the most commonly asked questions we get is: how many carbs per day is best for a diabetic to eat? No doubt that's why you're here reading this as well, right? And like many other people you may be totally confused by that question. That's not surprising because the amount of carbs recommended does vary depending on where you read it. Why is this? Well, there is no specific recommendation for carbs, that's why there are so many different numbers. However, there is good scientific evidence to suggest what's best. But unfortunately, that information is not getting out to the public (to YOU) as fast as it should. Luckily though, here at Diabetes Meal Plans, we pride ourselves on sharing up-to-date evidence-based info because we want you to get the best results. And we're proud to say what we share works: Sheryl says: “My doctor’s report was best ever: A1c was normal for the first time since I was diagnosed diabetic in 2007; My LDL was 60; my total cholesterol was 130. My lab results were improved across the board. Best news: I am taking less diabetic meds, and my weight is within 5 lbs of normal BMI. I am a believer in what you have written, and I’m grateful to have a site I can trust.” Here at Diabetes Meal Plans we encourage a low carb diet because research shows that lower carb diets produce far more effective results than traditional low fat diets. As you read on, be prepared to have some of your longheld diet beliefs shattered. But also be prepared to be amazed by the possibilities. Because with a few dietary changes, you can reverse* your diabetes and live your life anew! Rethinking ‘Mainstream' Carb Recommendations Over the years it’s been pretty common practice to recommend a low fat, high carbohydrate diet to people with type 2 Continue reading >>
What Is The Recommended Daily Intake Of Carbs For A Diabetic Male
Male diabetics can usually handle slightly more carbohydrates compared to female diabetics, but the optimal amount of carbs you should eat will also depend on your weight, physical activity level and blood-sugar control. Male diabetics will generally need fewer carbs compared to non-diabetics because an excess of carbs is associated with higher blood-sugar levels, which can eventually lead to diabetes complications. Working with a diabetes educator or registered dietitian can help you dial in your carb intake to help you optimize your diabetes control and prevent complications. Carbohydrate counting is an important skill to learn to help diabetic males better understand the link between the food they eat and their blood-sugar levels. Carbohydrates are mainly found in foods containing sugar or flour, as well as in grains, starchy vegetables and fruits. Look at the nutrition facts table on food labels to determine the amount of carbs found per serving. Adjust the carb content according to the serving you consume. For example, if the label of a package of rice says that 1 cup of cooked rice contains 45 grams of carbs and you usually eat 2 cups of rice, your carb intake will reach 90 grams. Keep a food diary to keep track of the food you eat and your carb intake. Standard Advice The daily carb intake for male diabetics recommended by the American Diabetes Association varies between 135 and 180 grams for your three basic meals along with up to 60 to 90 grams of extra carbohydrates at snack time. Your daily recommended carb intake could therefore vary between 135 grams a day if you don't snack up to 270 grams a day. Since these recommendations are quite broad, the American Diabetes Association suggests working with a diabetes educator or registered dietitian to get more speci Continue reading >>
What To Eat, How Much, And When
Meal planning is one of the most important things you can do to keep your blood sugar in control. Paying attention to what you're eating, how much, and when might seem like a huge challenge at first, but these tips can help make it easier. Quality: What Can I Eat? Having diabetes doesn't mean you can't eat food you enjoy. You can keep eating the foods you like. Just make sure to include lots of nutritious, healthy choices. Healthy, nutritious choices include whole grains, legumes (dried beans, peas, and lentils), fruits, vegetables, non-fat or low-fat dairy, and lean meats, such as fish and poultry. These foods are high in vitamins, minerals, fiber, and lean protein, and low in saturated fat, cholesterol, and refined sugar. Healthier food choices aren't only good for people with diabetes. They're good for everyone. People who eat a variety of these foods every day have a well-balanced diet and get the nutrients their bodies need. Quantity: How Much Can I Eat? Learning about serving sizes is key to meal planning. Food labels on packaged foods and many recipes tell you what a serving size is. These labels tell you how many calories, carbohydrates, protein, and fat are in each serving. You'll need to know serving sizes to help you choose foods that keep your blood sugar from going too high after you eat. If you take fast-acting insulin to control your blood sugar, knowing the serving size will tell you how much insulin you need to take before you eat. Eating carbohydrates affects your blood sugar more than other foods. The more you eat, the faster and higher your blood sugar will rise. Eating fat and protein can affect how quickly your body turns carbohydrates into sugar. When you know the amount of carbohydrate, protein, and fat you're eating at a meal, you can learn to c Continue reading >>
Diabetes And Counting Calories
Tweet Calories are units of energy contained within the food you eat. People with diabetes can make a positive difference to their health by learning to count calories, whether or not the goal of the individual is to lose weight. This feature runs through crucial steps in learning to count calories as a diabetic. How many daily calories do you need to eat to lose or maintain a healthy weight? If you are diabetic, this information should be available from your doctor or dietician. Another method is to calculate 16 calories per pound of body weight, but this is approximate and should only be used as a guide. Visit the Weight Loss forum If you need to lose weight, cut down on calories. For many people with type 2 diabetes, weight loss is the goal. Eating fewer calories can help diabetics to lose weight in stable way. Diet Plate Use a diet plate, or the information from a diet plate, to help count calories. Knowing and understanding the different food groups and how each individual food and drink affects your blood glucose level is the key to successful diabetes management and weight loss. Buy the Diet Plate - cheapest price online or offline! Tweet Type 2 diabetes mellitus is a metabolic disorder that results in hyperglycemia (high blood glucose levels) due to the body: Being ineffective at using the insulin it has produced; also known as insulin resistance and/or Being unable to produce enough insulin Type 2 diabetes is characterised by the body being unable to metabolise glucose (a simple sugar). This leads to high levels of blood glucose which over time may damage the organs of the body. From this, it can be understood that for someone with diabetes something that is food for ordinary people can become a sort of metabolic poison. This is why people with diabetes are adv Continue reading >>
Eating With Diabetes: Smart Snacking
20 Diabetes-Friendly Snack Ideas Whether you want to lose weight or simply eat healthier, enjoying a couple of snacks each day is a smart habit for many people. Eating a planned snack between meals can help curb your hunger (and therefore prevent overeating at mealtime) and also increase your energy levels when you need a boost. Snacks offer an additional benefit for people with type 2 diabetes: They can help optimize your blood glucose control. So if you haven't incorporated snacks into your diabetes meal plan yet, now may be the time to start. Here's what you need to know to snack smart, along with some carbohydrate-controlled snack ideas you can try today! 3 Considerations When Planning Snacks The number of snacks a person with diabetes should eat during the day depends largely on your eating preferences, your weight-management goals, and the timing of your major meals. People with diabetes can eat snacks throughout the day for a number of reasons—simply enjoying a mid-morning snack or planning them into their day for better blood glucose control. Exactly how many snacks you should eat—and when you eat them—is very individualized. Meeting with a registered dietitian or certified diabetes educator is the best way to make sure your diabetes meal plan meets your needs. However, here are a few basic guidelines that can be helpful when planning snacks. How many hours pass between your meals? In general, people with diabetes who want to optimize blood glucose control should not go longer than five hours without eating. If you consistently eat your main meals every 4 to 5 hours, then you may not need any snacks between meals. However, if your main meals are generally spaced out at longer intervals, snacking between meals can help you achieve your best blood glucose co Continue reading >>
How Many Carbs Should My Pre-diabetic Husband Eat Each Day?
My husband has been diagnosed as being pre-diabetic. What amount of carbs should he eat per day? I know that carbs are bad for him, but as they are in most foods, it's hard to be totally carb free. Also, we both eat a lot of fresh fruits and veggies, so what about the sugars they contain? Dr. Gourmet Says.... I am sorry for your husband's new diagnosis. For many the issue of having "pre-diabetes" or "insulin intolerance" is one that can be controlled through making changes in diet and exercise. In a lot of cases weight is a major factor and losing weight is key. First and foremost, carbohydrates are not bad. The issue is that most folks today eat far too many calories and end up eating a lot of carbohydrates. Often this is in the form of low quality carbs like the simple sugars in soda, candy, etc.. The key is for your husband to eat high quality calories no matter whether those calories come from carbohydrates, protein or fats. For instance, both Coca Cola and oatmeal are full of carbohydrates. The Coke contains 35 grams of carbs all in the form of simple sugar. That's about 150 calories that is drunk and used pretty quickly by the body and has been shown in research to not satisfy hunger well. In many cases folks drink that extra 35 grams of carbohydrates along with a meal and it is simply added calories that they don't need. On the other hand, a half cup of dry oatmeal has about 25 grams of carbohydrate. This is a large serving and even with a teaspoon of sugar on top (4 grams carbs) this is not many more calories than the soda. It is, however, filling, satisfying, and really good for you. There's 4 grams of fiber, 5 grams of protein and tons of vitamins and minerals. We know that in the case of diabetics eating oatmeal and other high fiber (good quality carbohydrate Continue reading >>
How Much Should I Eat Daily To Control My Blood Sugar Levels With Diabetes?
The types of food you eat, when you eat them, the timing of medications and even physical activity levels can all affect blood sugar levels. A good component to type 2 diabetes management is keeping your blood sugar levels under control as best as possible. The road to management can be a challenging and winding one. The day-to-day efforts you put in trying to ensure you maintain your target blood sugar levels, can sometimes seem like minute-to-minute efforts. You’ve learned how to check your blood sugar, what medications you should take, recommendations on what you should eat, but have you learned what foods work best for you and your blood sugar levels. Blood sugar levels are the one consistent factor in diabetes management that everyone, including doctors can agree require more information on how to manage them more effectively. What’s The Big Deal on Blood Sugars? Type 2 diabetes happens when your body is no longer sensitive to the insulin, or it begins to develop a delayed response to the way insulin is secreted to change your blood sugar levels. Beyond the complications associated with diabetes, high blood sugar levels can gradually do damage to all the blood vessels in the body. Over a longer period of time, these elevated blood sugars and damage can lead to a bigger problem of the loss in sensation throughout the body, particularly in the legs and feet. This condition is known as neuropathy. Deterioration of your eyesight, reduced kidney function and an elevated risk for heart disease are also potential complications. For more information read these guides: Episodes of hypoglycemia, or low blood sugar put those with type 2 diabetes at just as high of a risk for complications. Loss of consciousness, confusion, risk of seizures and potential brain damage when Continue reading >>
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3-day Diabetes Meal Plan: 1,500 Calories
Healthy eating is the cornerstone of managing diabetes, yet it can be a challenge figuring out what to eat to balance your blood sugar. Here we've created a delicious 3-day meal plan that makes it easier to follow a diabetes diet. In this plan you'll find a mix of nutritious foods including fiber-rich complex carbohydrates, like whole grains and fresh fruits and vegetables, lean protein sources, healthy fats and dairy. This plan limits the amount of foods with refined carbohydrates (think white bread, white rice and sugar), added sugars and saturated fats, which can negatively impact your health if you eat too much. The carbohydrates are balanced throughout the day with each meal containing around 3 carb servings (45 grams of carbohydrates) and each snack containing around 1-2 carb servings (15-30 grams grams of carbohydrates). The calorie and carbohydrate totals are listed next to each meal and snack so you can swap foods with similar nutrition in and out as you like. Eating with diabetes doesn't need to be restrictive or complicated. Incorporating a variety of foods, as we do in this meal plan, is a healthy and sustainable approach to managing diabetes. Not sure if this is the right plan for you? Calculate your calorie level and find the diet meal plan that will work best for you. Day 1: Meal Prep Tip: Cook or set aside an extra 2/3 cup of black beans tonight at dinner to have for lunch on Day 2. Be sure to rinse canned beans to get rid of excess salt. Breakfast (344 calories, 39 grams carbohydrates) • 1 1/4 cup nonfat plain Greek yogurt • 3/4 cup blueberries • 1 1/2 Tbsp. chopped walnuts • 2 tsp. honey Top yogurt with blueberries, walnuts and honey. Note: We use a small amount of added sweetener, in this case honey, in plain yogurt. People with diabetes can s Continue reading >>