Health and Fitness

Diabetes And Weight Loss: 6 Ways To Lose Weight If You Are A Diabetic Patient

6 ways to lose weight if you are diabetic

Eating well and maintaining a moderate weight can be important for your health. But if you have diabetes, excess weight may make it harder to manage your blood sugar levels and may increase your risk of some complications. Losing weight can be extra challenging for people with diabetes. But even a modest amount of weight loss — around 5 percent according to a 2017 review — can improve blood sugar management and other diabetes outcomes.

Diabetic Diet Plan To Lose Weight

Eating restoratively while you attempt to diminish weight is significant for everybody, except assuming you have diabetes, picking some unacceptable eating regimen could hurt your well-being. Weight reduction pills and starvation diets ought to stay away from them, yet numerous well-known diets can be valuable.

When considering an eating pattern for diabetes, keep in mind that an ideal diet for diabetes:

  • is rich in nutrients
  • is high in fiber
  • is low in calories
  • emphasizes fresh fruits and vegetables, whole grains, lean proteins, and healthy fats

6 Ways To Lose Weight If You Are a Diabetic Person

Here We are Discussing major 6 ways to lose weight if you are a diabetic patient

1.Eat fewer refined carbohydrates and fats​

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Keep away from straightforward starches like refined sugar, desserts, cola, and juices, which cause a quick spike in glucose. Reduce the amount of refined and processed foods, such as white rice, bread, pizza, breakfast cereals, pastries, and pasta, that you consume. Keep in mind that these foods have fewer nutrients like fiber and calories, which causes people to gain weight.

2.Have foods that have a low GI​

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The glycemic index(GI) shows the glucose-raising impact of a food contrasted with that of reference food (glucose having a GI of 100). Foods with a GI of 55 or lower, such as pulses, dals, milk, and soybeans, provide a minimal increase in blood glucose, whereas foods with a GI of 70 or higher, such as wheat, rice, root vegetables, colas, and noodles, cause a rapid rise in blood sugar and should be avoided.

3. Add fiber to your meals​

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Adding high-fiber foods with whole grains, pulses, and legumes, nuts, fruits and vegetables, flaxseeds, fenugreek seeds, oatmeal, guar gum. A high-fiber food gives satiety and consequently leads to a decrease in food intake which in turn helps to lose weight.

4. Eat out less often​

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Consume baked goodies at home rather than purchasing from the market. This will help cut down not only on sugars but also hydrogenated oil/vanaspati oil and reduce the risk of cardiovascular diseases.

5. Be mindful of the portion size

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  • Do not overeat even if it’s your favorite food.
  • Take longer to chew and use smaller plates so that you can reduce the portion of food on the plate.
  • If you are a non-vegetarian then prefer lean meats and fish.
  • Go for steamed, sauteed, or grilled veggies in place of veggies with creamy gravies.
  • Go for some healthy and nutritious soup instead of any alcoholic drink at a party or when you dine out.

6. Be more active​

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Physical activity helps you control your weight, uses up sugar for energy, and helps the body use insulin more effectively. Aim for at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity a week or a combination of moderate and vigorous exercise.

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