A Diet Plan For the Diabetic - How to Lose Weight and Stay Healthy For Diabetics

Being obese may result to getting afflicted with diabetes, but if you are already diabetic, becoming overweight increases your risk of getting the other complications. Aside from maintaining a healthy blood sugar level, overall health and regulated weight through healthy eating and having an active lifestyle is also necessary.

Sugar Control

Diabetics do not have to stay entirely away from any form of sugar, in addition to the fact that having a zero-sugar diet is quite impossible; one must only be able to control and balance his or her blood sugar levels. Eating healthy and well-balanced meals, coupled with regular exercise, is enough to keep the disorder under control.

The following are tips worth following:

o Limit your intake of fat and sweets

o Try to keep your eating and exercise schedules the same every day. If, for example, you eat breakfast at 7 in the morning, then try to do that every day.

o Maintain the same amount of food intake, avoid fasting and then binge eating.

Calorie Intake

Not everyone has the same nutritional requirements. One individual may need more than others may, depending on their body size and lifestyles. The following guides on how much calories may a person take in a day.

o 1,200-1,600 calories for small but physically active females and medium-sized inactive females, or for females who aim to lose weight. She may consume the following servings per day: 6 starches, 2 dairy produce, 3 vegetables, 2 each of fruit and meat and up to 3 for fat.

o 1,600-2,000 calories for those who wish to lose weight and are either a large woman or a medium to large man and for medium sized males who does not get enough exercise. Servings per day are relatively the same except that starches are increased to 8 servings, and an additional serving each for fat, vegetables and fruits.

o 2,000-2,400 calories a day are recommended for large individuals who are also physically active. The serving sizes follow the 1,600-2,000 calorie diet but the servings for starches are increased to 11, and 5 for fat.

By following the guide, maintaining your glucose levels will be easy. The healthy level is from 90 to 130 before meals and below 180 an hour after eating.

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