Are you in need of a diabetic weight loss diet? Did you know that 9 out of 10 people diagnosed with type 2 diabetes are overweight? This type of diabetes is closely linked with weight and lifestyle, but the great news is that it can be prevented or delayed by losing weight and becoming more active.

Did you know that a drop of as little as 10-15 pounds can lower blood glucose, lower blood pressure, and lower blood fats? To get started, use a weight loss journal and exercise log to keep track of your food intake and your daily activity. Use your journal to record several manageable goals. Make these goals specific and achievable in a month. Keeping your food and exercise logs can be very motivating and provide valuable information.

Spend a few minutes alone each day quietly reflecting on your goals and what you need to do to achieve them. Visualize yourself at the end of the month, five pounds lighter, and more confident.

It is absolutely imperative that you increase your activity by at least 30 minutes each day. Understand that twice that is better. Remember that everything you do, whether it’s walking, pulling weeds, or mowing the yard, burns more calories than sitting in your easy chair. If exercise is not your thing, then work on your attitude. If nothing else, learn to appreciate it for the healthy benefits.

Like all diets, the diabetic weight loss diet requires that you burn more calories than you consume. Type 2 diabetic patients usually consume between 1500 and 1800 calories each day. These numbers could vary based on the individual’s fitness level, age, sex, and weight. Your doctor should be consulted before you begin a new program.

Low carbohydrate intake is associated with low blood sugar levels; therefore, carbohydrates would typically make up about 50% of your daily caloric consumption. Carbs are generally found in starchy foods, fruits, and milk. Because your body will convert carbs into glucose, portion control is a must to keep your blood sugar within normal limits.

Different carbohydrates behave differently in your body. The Glycemic Index is a ranking of carbohydrates based on the effect they have on your blood glucose levels. The carbohydrates are ranked as High (70 and above), Medium (56-69), and Low (55 and below). Carbohydrates ranked “Low” only produce a small fluctuation in your blood glucose and insulin levels, and are the ones you want to consume. Eating low GI foods will keep you balanced and satisfied longer.

To move towards a Low Glycemic Index diet, make healthier choices. The American Diabetes Association recommends eating breakfast cereals consisting of oats, barley, and bran, breads made of whole grains, fruit and vegetables, salads with vinaigrettes, pasta, quinoa, and basmati rice.

Get used to weighing or measuring your portions until you can “eyeball” portion size. Use the USDA Food Pyramid or the Diabetic Food Pyramid to learn proper portion sizes. As with all weight reduction plans, the diabetic weight loss diet requires that you learn to make healthy substitutes. By following these simple guidelines, you can safely lose weight and protect your health.

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