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Get Amazing Results With The Diabetic Weight Loss Diet!

Aug 15, 2008
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.

It is absolutely imperative that you increase your activity by at least 30 minutes each day. Understand that twice that is better. Remember that everything you do, whether it's walking, pulling weeds, or mowing the yard, burns more calories than sitting in your easy chair. If exercise is not your thing, then work on your attitude. If nothing else, learn to appreciate it for the healthy benefits.

The diabetic weight loss diet is not unique. It's still all about calories in versus calories out. Most type 2 diabetic patients consume between 1500 and 1800 calories each day. This would vary according to sex, age, fitness level, and weight. Consult your doctor before beginning a program.

Carbohydrates would typically make up about 50% of your daily calories, as a low carbohydrate intake is associated with low blood sugar levels. Carbs are generally found in starchy foods, fruits, and milk. Remember that your body will convert the carbohydrates you eat into glucose, so portion control is essential to keep your blood sugar regulated.

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.

To move towards a Low Glycemic Index diet, make healthier choices. The American Diabetes Association recommends eating breakfast cereals consisting of oats, barley, and bran, breads made of whole grains, fruit and vegetables, salads with vinaigrettes, pasta, quinoa, and basmati rice.

As we mentioned before, portion sizes are very important. Weigh and measure your portions until you're good at estimating amounts. Use the Diabetic Food Pyramid to learn recommended amounts. Make healthy substitutes whenever possible. If you follow these simple guidelines for the diabetic weight loss diet, you can lose weight safely and enjoy many amazing health benefits.
About the Author
Gail M. Davis provides the diabetic food pyramid and more in-depth suggestions regarding the diabetic weight loss diet, along with various other weight-related subjects. Find free printable food and exercise logs, easy weight loss tips, nutritious recipes, and more on her website.
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