Weight loss diet for diabetes

If you have diabetes and are overweight you are actually adding to your problems. According to American Diabetes Association, shedding even 10 to 15 pounds can have great effects on your other health parameters like blood sugar levels or cholesterol levels. Diabetes is a multifaceted illness and an expert’s advice is important before you make any moves. You need to be extra careful, especially when you are on ant diabetic medications, so as to avoid chances of lowering your blood sugar levels more than required.
Ideally, a healthy diet is suggested for diabetic people, which, if followed regularly along with other lifestyle measures will help in losing weight. However, in order to lose weight, a reduction of 500 calories from daily diet can be managed, or they can be adjusted if you work out more to burn the extra calories.
Healthy diet
As a part of weight loss plan, the diabetic diet focuses on certain factors like,

  • Carbohydrates: Watching your carbohydrate intake is very important to reduce weight as well as blood sugar. As they quickly result into formation of blood sugar, their intake must be controlled. The biggest challenge is maintaining the blood sugar level as the anti-diabetic medications lowers the levels and you must eat to maintain them. While you are on a calorie restricted diet, it becomes difficult to manage the right amount of intake with the medicines.

Taking complex carbohydrates is beneficial, as they, do not provide instant energy. They are slowly absorbed in the blood and help in maintaining the blood sugar level, while avoiding high and low spikes.
For example: Whole grain cereals, wheat germ, brown rice, fruits and vegetables.

  • Dietary fiber:  It is important to include fiber in your daily diet as it provides roughage, reduces appetite and manages your blood sugar levels.

For example: Oatmeal, oat bran, flaxseeds, vegetables and fruits.

  • Proteins: Proteins are essential in your daily diet as they will help you maintain your muscles and health.

For example: Fish, chicken, eggs, milk and milk products, legumes and beans.

Food to avoid
While it is necessary to consume the above foods, it is also important that your refrain yourself for taking certain foods.

  • Avoid simple carbohydrates like sweets, puddings, sodas, juices etc and highly processed foods like cakes cookies etc.
  • Cut down on all fat rich products. Replace them with good fats like olive oil for cooking. Avoid fried food and additional use of oil, butter or cheese. Use low fat dairy products.

Sample meal plan

  • 1 bowl of oatmeal prepared in milk
  • 3-4 berries

In between: 1 glass plain buttermilk

  • 1 slice of sautéed salmon
  • 1 bowl sprouts with broccoli, cabbage & tomato salad
  • 1 apple

In between: 1 tsp ground flaxseeds

  • 1/2 bowl plain chicken soup
  • 1 bowl lettuce and peas salad with added olive oil.
  • ½ mix fruit salad

Physical activity
In addition to this make exercise a part of your daily routine. It is advisable that you perform exercises for at least one hour a day. If you are a beginner you can go for walking, cycling initially for half an hour daily and gradually progress depending on your health.

Weight loss diet for hypertension

Hypertension or high blood pressure is a potential risk factor for other major health concerns like heart disease or stroke. Present day researches suggest that hypertension is on the rise in most of the developed countries. Also, in most of the cases hypertension is striking people at a very young age. Being overweight increases your risk of having a high blood pressure. It is therefore essential that you lose weight and lower your blood pressure in order to maintain your health.
Dietary measures to control your blood pressure and to lose weight go hand in hand. The American Heart Association recommends the DASH diet, which stands for Dietary Approaches to Stop Hypertension.
By incorporating the DASH diet in your weight loss diet plan, here is a list of food groups and suggested serving amounts for you to follow:

  • Grains: 4-5 servings a day.
  • Vegetables: 4-5 servings a day.
  • Fruits: 2-4 servings a day.
  • Fat-free dairy products: 1 or 2 servings a day.
  • Lean meat and fish: 1 or 2 servings a day.
  • Nuts, seeds, and dry beans: 4-5 servings per week.

Food to avoid
Along with the goodness of the above foods, it is also important that your refrain yourself for taking certain foods.

  • Avoid highly processed and preserved foods, like soups, sauces, pickles and canned vegetables as they contain high amounts of salt.  Do not use additional salt at the table.
  • While shopping, read labels to find products that are low in sodium and choose unsalted products.
  • Use low fat dairy products. Cut down on all fat rich products. Avoid fried food and additional use of oil, butter or cheese.
  • Avoid simple carbohydrates like cakes, cookies, white bread etc. and replace them with whole grain products.

Sample meal plan

  • 2 egg whites
  • 1 slice of multigrain bread
  • 1 pear

In between:

  • 1-2 almonds


  • 1 fish steamed with brown rice
  • 1 bowl sprouts with vegetable salad
  • 1 bowl mix fruit salad

In between: 1 cup plain yoghurt

  • 1/2 bowl fresh plain chicken soup
  • 1 bowl of whole grain pasta cooked with veggies
  • 1 bowl mix cabbage, peas, onion salad.

Healthy Lifestyle
To control your weight and your blood pressure, you need to adopt a healthy lifestyle in your routine. It encompasses following a healthy diet plan, a regular exercise routine, a relaxed approach and some stress management techniques if required.
Exercise: Regular exercise is important in addition to any weight loss plan. It will also keep your stress levels low and help you control your blood pressure. You can go for walking, cycling or swimming at least 45 minutes daily.
Weight loss tips
Some of the key points that you need to remember while following the diet plan are:

  • Be realistic and practical about losing weight. Remember that you need to reduce your blood pressure and also maintain your health and nutrition.
  • Choose healthy alternatives as against attractive looking junk food.
  • Take your physician’s advice regarding your health status.

Effective weight loss diet

Take a look around any book corner or any website and you will find weight loss suggestions and many a times they are very promising too. Most of them guarantee you of reducing those extra pounds and gaining an attractive body form in just few weeks. But you may be concerned about the effect of such over promising diets on your health.  So, it is necessary that you make an informed decision about which weight loss diet you should follow? It is ultimately you to decide as to what suits your needs and which diet plan is best for you?
It is advisable to take your other health problems into consideration. You can take your physician’s advice, get yourself evaluated and accordingly plan for weight loss goals. Also, take into account all your past experiences about various types of diets. Think about your personal likes, dislikes and also your budget for this purpose.
Popular weight loss diets
Some diets that are popular for bringing about effective weight loss are

  • Low carbohydrate – high protein diet – The famous Atkins diet falls into this category. These diets particularly include more proteins and sufficiently reduce carbohydrate from your diet. Researchers agree to the fact that by reducing carbohydrates, blood sugar level and weight gain can be reduced. However, there are a few others, suggesting that these diets can cause ketosis. Also, as they might allow large amounts of proteins and fats, it can pose a risk for heart diseases and other health concerns.
  • Low fat diet – This is chiefly aimed at cutting down on all fats from your diet as it adds to weight and increases cholesterol levels. However, cutting just the fats is not enough and it is important to watch your daily calorie intake as well.
  • Meal replacement diets – In these diets, meals are replaced by certain food items like soups and shakes as in liquid diet, only fruits or vegetables, or there are commercial preparations that are recommended. Many times you have to purchase such meals or snacks from the diet plan providers, which they have prepared for your weight loss needs. These plans are generally expensive and can be useful but may also have undesirable effects on your health. Additionally, taking only one food item instead of entire meal might not be able to provide you adequate nutrition.

Choosing an effective weight loss plan
While looking for an effective weight loss plan, you should make sure that the plan is safe and does not have any harmful effects on your body or does not leave you under nourished. Hence there are a few aspects that you need to check while choosing your effective weight loss plan.

  • Healthy – The diet plan should aim at reducing few pounds a week and slowly continue, so you can easily maintain your weight later on. This proves to be more effective than other diets which reduce weight in a short span.
  • Nutrition – A balanced diet that provides appropriate nutrition from all recommended food groups, while watching the calories is best.
  • Variety – Your diet plan must be flexible and provide you with all nutrients from a variety of food choices and not recommend just fruits, only liquids etc.
  • Simple & Pleasing – The diet plan should preferably comprise of food items that are easily available and recipes that are simple yet nutritious. Also, check if the plan includes some of the foods you like, to enjoy losing weight. This can help you to follow that diet even to maintain your weight in the long run.

Healthy lifestyle – Diet alone cannot be helpful in managing your weight for lifetime. Hence it is better to choose a weight loss plan that also suggests some physical activity and a healthy lifestyle as a whole.

Fat loss diet for weight loss

To lose that extra fat around your body, you can choose the fat loss diet. It is also recommended to prevent the risk of major diseases like heart disease, stroke or diabetes.  This fat loss diet aims at reducing fat and improving the muscle strength while maintaining your energy requirements. You can also continue your daily exercises or work outs while following this diet plan.
You need to primarily watch and restrict your calorie intake in order to lose weight. Some of the important aspects of a fat loss diet are;

  • Thumbs down to fat intake

Fat contains maximum amounts of calories; so to restrict your calorie intake, you need to cut down on your fat intake. Include skimmed milk instead of whole milk. Stop taking butter, cheese, etc. Avoid all fried foods. Pack a snack of vegetable salad instead of eating French fries or chips outside.

  • Restrict simple carbohydrates

Avoid highly processed foods and simple carbohydrates like cakes, cookies, chocolates, white bread etc. Restrict the intake of any refined cereal and replace it with wholegrain products like oats, whole wheat, brown rice, etc.

  • Check on drinks

Avoid drinking sodas or sweetened juices. They contain lots of calories and simple sugars, which can also affect your health. Instead, drink plenty of water or you can also enjoy a pack of soymilk while on the go.

  • Yes to proteins

Proteins are best for your muscles, strength and immunity. You should carefully include a wide range of proteins in your daily diet. Ideally, there should be a classic blend of vegetable and animal protein so as to meet your requirements. You can have a combination of egg whites, chicken breast, fish, and lentils, beans, peas, spinach, soy and soy products.

  • High on fiber

A diet rich in fiber helps in reducing fat and also blood cholesterol levels. Whole grains serve this purpose, so you can add oats, barley, and whole grain cereals to your diet. Fruits and vegetables are rich in fiber and they provide the necessary nutrients also.

Sample meal plan

  • 1 cup green tea


  • 1 bowl of oatmeal with added milk
  • 1 orange

In between:

  • 2 -3 garlic petals


  • 1 steamed fish
  • ½ cup brown rice
  • 1 bowl sprouts with vegetable salad
  • 1 apple

In between:

  • 1 cup green tea
  • 1 oat cookie


  • ½ slice chicken breast
  • 1 bowl lettuce, broccoli and peas salad with added olive oil.
  • 1/2 glass soymilk

Healthy Lifestyle
In order to lose weight and especially the extra fat, you need to follow a healthy routine. Exercise is an important part of this routine. Regular exercise along with a diet plan will set your body metabolism right and burning fat will become a regular process.
Any exercise program of duration of 45 to 60 minutes daily can help you lose weight while following a healthy fat loss diet. You can start with brisk walking or cycling for half an hour daily and slowly increase the time to one hour as you are comfortable.

Green tea weight loss diet

Green tea is known to have many health benefits and has great antioxidant properties. But the good news is that, it is particularly more useful in helping to reduce your excess weight. Thus, a green tea diet can be used to your advantage, while enjoying the goodness of tea. It contains rich anti-oxidants like polyphenols and catechins, which have their own medical benefits.
Studies have shown that green tea hastens your metabolic process and helps in utilization of fat more effectively. It is also proved to be more advantageous than the other well-known anti-oxidants.
Health benefits
Some of the health benefits offered by consumption of green tea are:

  • Improves health

Green tea is thought to be better than other beverages, as its consumption can leave you refreshed and ready to enjoy work. It can improve your immunity, strength and probably also help in slowing the aging process. It also helps you to enjoy a healthy, wrinkle-free skin.

  • Prevent cancers

The antioxidants present in green tea are good at fighting against the body toxins that cause damage to tissue cells and cancers.

  • Reducing cholesterol

Green tea aids in oxidation of fat thereby reducing the bad cholesterol levels in your blood. It is also believed that green tea helps to increase the good cholesterol levels.

  • Reducing blood sugar

As green tea helps to burn more calories, the energy spent is more. This helps in managing the basal metabolic rate and helps to reduce the blood sugar levels.

Have a drink
Green tea can be taken as an alternative to morning tea or other times during the day. It is easily found in stores as tea bags or as loose leaf green tea. You can take around 3 to 5 cups in a day along with your regular diet, while watching your calorie intake. Ideally, you should take it in morning and in between meals so as to avoid any interactions with other food items. It is prepared by brewing it for about 2-3 minutes with hot water. A bit of fresh mint or cardamom seeds can be added for taste. Honey or lemon can also be added if required. However, milk is not added.
Sample meal plan

  • 1 cup green tea


  • 2 egg whites
  • 1 whole wheat bread with avocado dip
  • 1 pear

In between:

  • 1 cup green tea


  • 1 steamed fish
  • ½ bowl brown rice
  • 1 bowl sprouts with cabbage, lettuce, tomato salad

In between:

  • 1 cup green tea


  • 1 cup green tea
  • 1 oat bran cookie


  • 1 small lean chicken slice
  • ½ bowl multi grain pasta with veggies
  • 1 bowl mix apple and orange salad

Green tea diet tips
Some handy tips to help your green tea weight loss diet are:

  • Drink plenty of water apart from your tea intake.
  • There are different varieties of green tea and you need to carefully check the one you need.
  • Some researchers advise to be careful regarding the other contents like caffeine or fluoride in green tea. It is wise to seek advice from an expert if you have any specific health concerns.