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.

Doctors notice significant improvements with a loss of as little as 10-15 pounds. This small weight loss can lower your blood glucose, your blood pressure, and your blood fats. Talk about an incentive! Use a weight loss journal and an exercise log sheet to keep track of your food intake and energy expenditure. Create a few manageable goals and record them. Make them as specific as possible. The process of journaling can be very motivating.

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.

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 blood sugar levels are generally associated with low carbohydrate consumption; therefore, at least 50% of your diet should consist of carbohydrates. Eat plenty of starchy foods, grains, beans, vegetables, fruits, and milk. Portion control is essential to keep your blood sugar at acceptable levels because your body will convert carbs into glucose.

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). Choose carbohydrates that rank in the low category as they produce the smallest fluctuation in your blood glucose and insulin levels. Eating these low GI foods will help stabilize your levels and keep you satisfied longer.

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.

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.

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