7 ways to lose weight – diabetes-friendly diet:- Keeping your weight in check is an important part of caring for diabetes because it can help you control your blood sugar better, lower your risk of complications, and improve your general health. A diet that is good for people with diabetes focuses on proper nutrition and helps people lose weight.
7 ways to lose weight – diabetes-friendly diet
Here are seven useful and successful ways to lose weight while taking care of your diabetes:
1. Focus on Low-Glycemic Index Foods
The glycemic index (GI) tells you how fast foods raise your blood sugar. Choose low-GI foods like whole grains, beans, and veggies that aren’t starchy. Because these foods are processed more slowly, blood sugar levels stay more stable, and hunger and cravings are lessened. Add things to your diet like beans, lentils, oatmeal, rice, and leafy greens.
2. Increase Fiber Intake
Fiber-rich foods can help you control your weight by making you feel full and lowering the number of calories you eat overall. Fiber-rich foods make processing take longer and help keep blood sugar levels steady. Fiber can be found in many foods, like fruits, veggies, whole grains, and legumes. Every day, try to eat at least 25 to 30 grams of fiber.
3. Control Portion Sizes
Controlling portions is important for keeping calories in check and not eating too much. Pay attention to serving amounts and use smaller plates, especially for foods that are high in calories. Mindful eating and learning the right amount of food to eat can help you stick to your calorie goals while still enjoying a range of foods.
4. Choose Lean Proteins
Adding lean foods to your meals can help you lose weight because they make you feel full and less hungry. Choose foods like fish, chicken without the skin, tofu, beans, and low-fat cheese. Proteins also help keep muscle mass, which is important for keeping your metabolism fit.
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5. Limit Added Sugars and Refined Carbohydrates
Adding sugars and processed carbs to food can make your blood sugar rise quickly and make you gain weight. Stay away from prepared foods, drinks, and sweets. Focus on whole, raw foods instead, and if you need to, use natural sweeteners like stevia. Instead of refined carbs, which can make blood sugar changes worse, choose whole grain foods.
6. Stay Hydrated
Water is good for your health in general and can help you control your weight. People sometimes mistake thirst for hunger, which makes them eat snacks they don’t need. Aim to drink eight cups of water every day and cut down on drinks that are high in calories, like sodas and juices. You could also try herbal drinks or water that has been flavored with lemon or cucumber.
7. Monitor Blood Sugar Levels Regularly
Checking your blood sugar levels often can help you make better food choices by giving you information about how different foods affect your glucose levels. Keeping track of your blood sugar trends can help you figure out what foods and times of day work best for you and help you make smart choices about your diet and how to lose weight.
If you have diabetes, these diabetes-friendly weight loss tips can help you reach and keep a healthy weight while keeping your blood sugar under control. Make sure to talk to a doctor or registered dietitian about how to make these suggestions fit your needs and make sure they support your general health goals.