Diabetic Weight Loss Diets:Finding Your Pathway To
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| High GI Food | Low GI Food |
|---|---|
| white bread or wheat bread | 100% whole grains, barley |
| processed breakfast cereal | unrefined grains like steel cut oats |
| plain cookies and crackers | cookies made with dried fruits or unrefined grains (oatmeal) |
| cakes and muffins | 100% whole grain muffins |
| bananas | apples, peaches or plums |
| white potatoes | sweet potatoes, legumes |
| white rice | basmati rice |
This diabetic weight loss diets program is receiving rave reviews from many of the patients that have altered their lifestyle to include this diet in their daily life.
Another of the promising diabetic weight loss diets is based on reducing the foods in your daily diet which turns on inflammation in your body.
All foods have the tendency to either promote inflammation or reduce it. The objective here is to eat a good mix of the two so your body can "turn off" inflammation before it gets out of control.
Up to about 50 years ago, everyone's normal diet included a good mix of the two. But the introduction of processed foods and its widespread use, trans fats and hydrogenated oils, plus excess sugars and salt has reversed this. A worsening of muscle aches and pains, more diabetic complications, plus the general wear and tear of aging has reversed this causing our system to wear out even earlier at an ever-increasing rate.
| Promoters Of Poor Health | Promoters Of Good Health |
|---|---|
| cooking oils such as corn, safflower and soy-- recent research is also suggesting canola oil | use olive oil when oil is needed |
| fried or deep-fried foods | use whole foods, fresh veges and fruits, low fat meat and cold-water varieties of fish |
| breakfast bars, cookies and breakfast pastries | avoid all high fructose corn syrup, trans fats hydrogenated fats or partially hydrogenated fats |
| beef which was raised and fed on corn | use free-range (grass fed) beef, chicken pork and turkey |
| lack of vitamins and minerals because of insufficient fresh fruits and veges in your diet | mix up all kinds of colors on your plate for every meal to attain the maximum benefit from fruits and veges. |
| processed foods with high concentrations of sodium (low sodium selections should be below 140mg/regular selections around 400 mg. | spices and olive oil is used for flavorings, not butter, salt or other oils |
| high fat dairy products | avoid dairy products as much as possible but use only low fat or nonfat versions as necessary |
Determining Correct Substitutions
For this diabetic weight loss diets program to work, the easiest thing to remember is simplify. Eat everything you ingest daily as close to nature as possible in its raw or cooked form.- use fresh fish instead of frozen or batter dipped fish
- baked chicken (the pieces still look like chicken parts) not chicken nuggets or chicken fingers
- eat the whole raw carrot not purchased carrot juice (you receive many advantages such as fiber, vitamins, minerals etc.)
- eat the apple not applesauce or packaged apple juice
- a baked potato with the skin over french fries
- steamed fresh veges not batter-dipped or fried veges.
The whole object of this is to eat anything in the form nature made it, not man's final results after we get finished doing a convenience make-over.
- Paleo Diet
A relative newcomer to the industry which will be marketed more and more in the upcoming years as a diabetic weight loss diets is called the Paleo Diet. The basis for this diet - eat like your very early ancestors did. Put yourself in the position of thinking like a cave man and if they had it -you can eat it.Because of these limitations from the early Paleolithic era, obviously your diet is going to consist of meat, vegetables, fruits, nuts, mushrooms and seeds. All other food sources are off limits therefore.
All refined sugars, grains, dairy products, beans and legumes plus any processed food are all off limits.
By adhering to a diet close to what the early cave man ingested you can expect a positive effect on your weight, blood sugars and your overall good health.
- Healthy Eating Plan 101
Your next possible choice of diabetic weight loss diets is the Healthy Eating Plan 101. Talk to your dietitian and get a program based on your likes and dislikes, your expertise in cooking and your time restrictions. Then use the following as your daily selections:- fresh fruits and vegetables (you may use frozen only when it is out of season- never canned)
- eat dark lettuce greens daily (spinach or romaine)
- 6-8 glasses of water daily
- eat one egg per day four times per week
- use olive oil for good fats
- 1-2 oz of raw, unsalted nuts everyday for snacks
- check labels and never eat anything with, hfcs, trans fats, partially or hydrogenated oils
- measure your serving sizes
- eat 5-6 mini meals, spaced every 4 hours daily
- use only herbs and spices for seasonings
So this example of the diabetic weight loss diets is actually just a program designed that everyone should be following as a daily eating plan whether you are a diabetic or not. By adhering to these rules as close as possible, you can really be safe in expecting a good healthy immune system.
- Daily Planning With The Old Food Pyramid
The following selections are recommended by the American Diabetic Association and still by some health professionals:- Top of Pyramid: Fats and Sweets are allowed only in very small amounts. Read all the ingredient labels and avoid trans fats and hydrogenated oils.
- Middle of Pyramid: Beans, Meats, Eggs and Dairy
Choose all of these in smaller portions daily. Choose low fat versions whenever possible. - Bottom Of Pyramid: Vegetables and Fruits
Provide generous portions of non-starchy fruits and vegetables daily. High carb selections should be used in smaller serving sizes also. Space out low carb and high carb selections in the same meal to control overload of carbs, thus being carb smart. - Bottom of Pyramid: Breads, Pasta and Cereals
Use whole grain versions at all times. Add one serving per meal and watch serving sizes.
People with borderline blood pressure problems not on medications and any person trying to decrease their dependence on medications often show remarkable improvements on this version of the diabetic weight loss diets. The diet itself includes:
- high in fruits and vegetables
- high in Low-fat dairy products
- high in fiber
- 3000mg or less per day of sodium (exceptional results can be obtained by staying around 1500mg/day.)
- low in fats and saturated fats
A Sample Daily Diet Program On The DASH Diet
By following the recommendations below, you can expect an approximate 2000 calorie a day diet.- 7-8 servings grains/grain products
- 4-5 servings vegetables
- 4-5 servings fruits
- 2-3 servings low-fat dairy products
- 2 or less servings meat,poultry or fish
- 2-3 servings fats and oils
- add to above/week 4-5 servings nuts,seeds and beans
- you are allowed no more than 5 servings of sweets per week
As with all major diet changes, check with your doctor first if you have diabetes. This program was designed for high blood pressure but word of mouth by patients has stated it also helps lower and control blood sugars also.
Summary of Selections
Obviously this list only includes several of the current most popular types of diet programs which seem to be a plus for your weight loss efforts.Many people though do not like the word diet. Instead of a diet, how about slowly changing your eating habits to a new lifestyle?
The Greek Mediterranean style of eating is one such program which is actually not even a diet. It has been shown to be 100% effective at reducing almost all major heart conditions, obesity, stroke, diabetes, inflammation, and on and on.
Give yourself the time and attention to the details of incorporating this type of healthy eating plan into your life. You will end up being rewarded with the benefits of automatic weight loss (with no effort being made on your part whatsoever), better health, more energy and a longer fuller life ahead of you on into your senior years.
For yummy food choices that will help you control your diabetes check out My Greek Recipes - a site filled with easy healthy recipes based on the Greek Mediterranean diet.
So check over each program. Decide which seems to suit your lifestyle, taste and circumstances the best. Realize many of them are very close to being the same diabetic weight loss diets, but each does have their little differences. These programs were designed to achieve loss of weight, reduced inflammation of muscles and joints, lower the cholesterol, blood pressure and/or a reduction in medication schedules. Follow up with your decision with your doctor and health care team so that all contingencies can be covered to be sure your decision will be safe for your health.
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This site is not intended to replace the advice and supervision of your professional medical treatment plan. Although all of the information is true and accurate to the best of our knowledge, we still recommend you carefully check all food labels before consuming any food product. We can not assume any legal responsibility for any illness obtained while following the advice contained on this site.
