01- May-2017

10 Effective Tips to lose weight in Diabetes*

Grape Seed Extract
Dt. Chhavi Goel Manglik
Dt. Chhavi Goel Manglik
Certified Diabetic Educator

Diabetes makes it very difficult and challenging to lose weight. Let us examine the top ten ways to use a diabetic diet and fat burners to promote easy, safe and effective weight loss.

It is difficult to lose weight with diabetes, but studies reveal that even 5% total weight loss makes a significance difference in health for diabetes patients. This results in improving blood glucose levels, hypertension and dyslipidemia. Managing diabetes is difficult especially as certain drugs including sulfonylureas, thiazolidinediones, meglitinides, and insulin result in weight gain.

Endocrinologist Betul Hatipoglu states that hormonal deviations during the late 30's upsurge insulin resistance that lessens the body’s capacity to process insulin efficiently. Thus, let us examine certain tips to add in your diabetic diet and maintain weight. It serves as a good way for diabetes patients to lose weight by making small alterations in their diabetic diet.

1. Add complex carbs

Adding more vegetables, fruits, salads and whole grains in the diet for diabetes patients can do wonders. It raises the weight loss rate, controls blood glucose levels, and reduces risk of co-morbid diseases associated with uncontrolled diabetes and hypertension. Reduce the refined/ artificial sugars, refined/ processed foods in your diabetic diet as they shoot up the risk of complications and do no good to the body.

2. Be active

In diabetes, being active is the best way to promote weight loss. The mantra to lose weight is to “move and move the more you can”.

3. Check fat intake

Intake of fat/ oils must alter significantly while following a diabetic diet. High levels of fat cluster in nerves and raise the chances of a stroke. Avoid foods high in fat/ trans-fat/ cholesterols, butter, clarified ghee, margarine. Instead, add natural oils in the diabetic diet. Oils from sources such as mustard, olive, sunflower, corn, rice bran, canola, and groundnut are recommended as safe for persons on a diabetic diet. According to ADA, it is helpful to add omega-3 fatty acids in your diabetic diet.

4. Plan ahead for dining out

Moving as much as you can acts as a great fat burner technique. A modified diabetic diet and lifestyle can help maintain a good weight, especially if you are diabetic. Simple tips that can be added in your daily routine include the following—stretch while in the kitchen or home, move more all around, take stairs in place of the lifts and elevators, and ensure that you do 30 minutes of daily exercise. If you are eating out, count the calories before adding things onto your plate.

5. Eat natural health boosting foods

Inclusion of almonds and walnuts, fat-free or low-fat dairy products, eggs, berries, peanut butter, grapefruit, green tea, chili peppers, spinach and green leafy vegetable, whole grains, beans, legumes and whey protein boosts health by maintaining the blood sugar level. Along with this, some essential dietary supplement such as omega-3 fish oil and flaxseed oil supplements also help the weight loss process by lowering inflammation in the body cells. These foods build bones and muscles, keep the immune system strong, lower insulin, regulate blood sugar and metabolism. They are therefore known as natural fat burners that regulate fat metabolism.

6. Fat burner supplements

Nutritionists trust and recommend fat burner supplements to people who need help to lose weight. Hence, I suggest that my diabetic clients use natural and safe products such as LOSE FAT™ veg capsules from BestSource Nutrition . This is a safe and effective fat burner. It has a balanced mix of five natural ingredients such as Garcinia Cambogia that reduces hunger pangs, green tea and grape seed extracts that are rich in antioxidants, green coffee bean that revs up metabolism and cinnamon extract that curbs craving for sweets and binge eating to avert obesity. Thus, LOSE FAT™ is an excellent fat burner supplement that is helpful for persons on a diabetic diet.

7. Record your calorie intake

All diabetics must watch and record their calories intake. This is a most important step for remaining on a diabetic diet for weight loss. To lose weight, it is essential to keep a check on the calories consumed in diet and the calories burned. Expenditure of more calories than their dietary intake results in weight loss. Maintaining a record of your diabetic diet is a good way to track how successful you are towards meeting your weight loss target.

8. Do not skip breakfast

In order to lose weight and to maintain blood sugar levels, the best solution is to includebreakfastin your daily diabetic diet regime. The reason is that breakfast subdues brunch’s starvation, leads to a better weight and improved blood glucose profile and raises the basal metabolic rate.

9. Munch on healthy snacks

Inclusion of healthy snacking options such as non-fried wraps, chia flour, oats, quinoa, sprouts, black chana, salads, vegetable bhel, fruits, buttermilk, and lemon water are good option for weight loss as part of your diabetic diet. Try to make snacks at home or eat raw and fresh vegetables and fruits instead of processed packaged foods for weight loss.

10. Control Portion Sizes

It is very important to control portion size while following a diabetic diet to promote weight loss. DE Warshaw from project HOPE says "Our eyes grow with time, it's easy to rationalize: But it's just a little more." It is essential to regulate portion sizes such as meats, fruits, or starches, fats, oils, salad dressings; all of them are important to manage healthy weight loss.

Disclaimer: All content provided on this section is for informational purposes only. Any views or opinions or claims represented in this content are personal, belong solely to the writer and do not represent those of people, institutions or organizations that the writer may or may not be associated with in professional or personal capacity, unless explicitly stated. Bestsourcenutrition.com makes no representations as to the accuracy or completeness of any information on this article.
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Dt. Maithili Pashtekar, Registered Dietician ,P.G.Dip Clinical Nutrition
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