Article Advise

submitted: Aug 15th 2008 | by: GailM.Davis | Total views: 1 | Word Count: 582 | |

Since 9 out of 10 individuals diagnosed with type 2 diabetes are overweight, the diabetic weight loss diet is becoming increasingly popular. It's hard to find another medical condition as closely linked to obesity as this one is, but the really great news is that it can be delayed or prevented by increasing activity and losing weight.

Medical professionals are astounded that a drop of only 10-15 pounds can produce impressive results! This small amount of weight lowers not only blood glucose levels, but also blood pressure, and blood fats. To start your program, use a weight loss journal and an exercise log to record your meals and activity. Include several specific goals that you would like to accomplish and record those as well. You will find the information in your food and exercise logs to be very valuable as you progress through your program.

Be sure to spend some quiet time each day meditating or reflecting on your goals. Visualize the steps you'll have to take to successfully meet them. Visualize yourself at the end of the month, not only lighter, but healthier and in control.

You will need to be active a minimum of 30 minutes each day, but 60 minutes is better for weight loss! If formal exercise is not your cup of tea, then remember that everything you do, whether it's walking the dog, raking and mowing, or washing and waxing the car, burns more calories than sitting in your easy chair. Try to learn to appreciate exercise for the health benefits, and the beauty that surrounds you when you go outside.

Like all diets, the diabetic weight loss diet requires that you burn more calories than you consume. Type 2 diabetic patients usually consume between 1500 and 1800 calories each day. These numbers could vary based on the individual's fitness level, age, sex, and weight. Your doctor should be consulted before you begin a new program.

Low carbohydrate intake is associated with low blood sugar levels; therefore, carbohydrates would typically make up about 50% of your daily caloric consumption. Carbs are generally found in starchy foods, fruits, and milk. Because your body will convert carbs into glucose, portion control is a must to keep your blood sugar within normal limits.

Carbohydrates are not all created equal. They behave differently in your body. The Glycemic Index is a ranking of carbohydrates based on the effect they have on your blood glucose levels. The carbohydrates are ranked as High (70 and above), Medium (56-69), and Low (55 and below). The carbs identified as "low" produce small changes in your levels and are the ones you want to consume most often. These low GI foods help keep you balanced and satisfied.

Make healthier choices in your journey towards a Low Glycemic Index diet. Eat breakfast cereals that contain oats, barley, and bran. Choose breads made from whole grains. Eat plenty of fruits and vegetables along with salads made with vinaigrettes. Quinoa and basmati rice are good additions to your diet.

Get used to weighing or measuring your portions until you can "eyeball" portion size. Use the USDA Food Pyramid or the Diabetic Food Pyramid to learn proper portion sizes. As with all weight reduction plans, the diabetic weight loss diet requires that you learn to make healthy substitutes. By following these simple guidelines, you can safely lose weight and protect your health.

About the Author

Gail M. Davis provides the diabetic food pyramid and additional in-depth suggestions concerning the diabetic weight loss diet, along with numerous other weight-related topics. Find free printable food and exercise logs, easy weight loss tips, nutritious recipes, and additional on her website.

Comments

No comments posted.

You do not have permission to comment. If you log in, you may be able to comment.