Weight Loss Diet, for Type 2 Diabetes People for Effective Results

A good Body Mass Index (BMI) and moderate weight are crucial for your overall health.

And if you have been recently diagnosed with Type 2 Diabetes, staying in shape becomes even more important.

We understand it can be a bit challenging to focus on weight loss when you are already dealing with Diabetes.

But this quick diet guide for type 2 diabetes can help you shed those extra kilos.

Here’s how you do it.

Best Diet Plan for Type 2 Diabetes

Diet plans for Diabetes focus on managing sugar intake while ensuring you do not starve out.

There is no ideal diet plan for Diabetes, but a combination of low-carb, high-fiber good protein diet can be very helpful.

Here are some traits that your diet plan for type 2 Diabetes should have:

   1. Zero to a negligible amount of Sugar More Nutrients

   2. Fewer calories

   3. Leafy vegetables, whole grains and fruits

Therapeutic Lifestyle Change (TLC) Diet

Therapeutic Lifestyle Change or TLC diet is the best way to manage sugar intake, reduce cholesterol levels and drop those extra kilos.

An ideal TLC diet plan involves the following:

●  20-30 grams of fiber daily

● 25-30% calories from fat

● 7% of calories from saturated fat and upto 20% of calories from monounsaturated fats

● 50-60% of calories from healthy carbs

●  No more than 200 ml of cholesterol

Remember, your focus is to reduce weight with a healthy diet, not starving.

If you are trying to lose weight by starving, it will do you more harm than good.

The Plate Method

We understand it’s difficult to measure each carb, fat, fiber and Sugar intake daily. So the best alternative is the Plate Method.

It's a super simple & yet very effective way to ensure you get all the nutrients you need without worrying about excess sugar intake.

Here’s how it works:

Divide your standard 9-inch plate into three sections.

Section 1 :

Include half of the plate (50%) with starch-free vegetables like Kale, Spinach, Broccoli, Cauliflower, Cabbage, Tomato, Cucumbers or Mushrooms.

This will ensure you get all the necessary fiber and carbs.

Section 2 :

 fill one-quarter (25%) of the plate with protein-rich food items like eggs, paneer , dals , pulses like beans, moong , chana, tofu, nut butter, fish, meat or chicken.

These items ensure your body's protein needs are met.

Section 3  :

Fill the remaining quarter (25%) of the plate with healthy-carb food like whole grain items like whole wheat , oats and millets like bajra, jowar, ragi , etc.

This method allows you to manage all nutrient needs and slash your weight easily.

Food to Avoid for Type 2 Diabetes

Apart from what to eat, it's equally important to know what NOT to eat. While it's important to consult your doctor before vigorously sticking to a diet plan, there are some common food items you should avoid if you plan to lose some weight.

These items include:

● Food with excessive Sodium

● High-sugar beverages like soda, soft drinks, ready-made juices and energy drinks

● Oily & fried food

● Food with a high proportion of saturated fat

Managing Proportion

Apart from managing what you eat, you must focus on your portion.

Even healthy food can have adverse effects if you do not manage your portion. So eat multiple small portions instead of a large portion in a single sitting.

We often tend to eat more while eating directly from a box or packet, so avoid it. Moreover, check the urge for a second serving of your dinner.

If you are eating out, make sure you just eat half of what is served and get the other half packed for home.

A word of Care

Weight loss plays a crucial role in fighting type 2 Diabetes. It helps reduce your body's insulin resistance & manage blood sugar levels. So planning a healthy diet & sticking to it can help you with your condition.

At the same time, it’s also important that you consult your qualified dietician before fixing your diet plans. A qualified dietician can help you customize a diet plan that’s perfectly suitable for your body.

If you need more assistance with your diet plans or need help with managing Diabetes, you can always reach out to our qualified dietician.

Till then, stick to mindful eating & healthy lifestyle!

FAQs:

1.     Can a diabetic patient have to stop taking Sugar completely?

Not exactly. You can take a small amount of Sugar occasionally. But when you do, reduce carbohydrate food like rice/wheat in your diet.

Also , it depends on the level of your blood sugar. If it is high try and avoid sugar at that time.

2.     Is it possible to cure type 2 Diabetes?

Diabetes cannot be cured entirely, but you can manage the condition with a healthy diet, regular exercise, and weight loss.

There is evidence to suggest diabetes reversal with Intensive Lifestyle Therapy (ILT) for some patients.

3.    What causes Diabetes?

The inability of your body to process sugar present in your blood leads to type-2 Diabetes.