Diabetic Weight Loss Diet
Lose Weight Safetly

If you want to lose weight and you're a diabetic, you should be following a diabetic weight loss diet. As a diabetic, you should eat limited quantities of low glycemic load carbohydrates such as berries, beans, lentils and whole grains, and low starch vegetables.

While you do not have to restrict yourself to diabetic foods, replace carbohydrate rich foods with low carb substitutes. What you want to stay away from is high glycemic carbohydrates like sugary and starchy foods (pastries, white bread, rice, potatoes, pastas). These carbs cause spikes and crashes of blood sugar levels which make you crave more once you crash. Restrict these foods in your diet and you will lose weight and stop the nasty cravings.

Overall this is what you should do as a diabetic: Eat protein with each meal. Completely avoid simple carbohydrates which include sugar, refined white flour and rice products, cereals, sodas. Limit your fruit intake. Your diet should be low in carbohydrate, but high in fiber. Include blueberries, strawberries, raspberries and apples along with lots of vegetables (especially salads and raw vegetables).

Sample Diabetic Weight Loss Diet

Breakfast

1 egg, half apple or 3rd cup of berries. Coffee or tea. You can also eat a tablespoon of flaxseed with a glass of water.

Lunch

Protein foods such as salmon, sardines, chicken, turkey, beef, pork or non-fat cottage cheese with a green salad. Make your salad dressing out of olive oil and lemon juice, or vinegar with herbal seasoning.

Dinner

A protein food (see above for examples from lunch). A salad, and two green, yellow or red vegetables.  Again, a half apple or a 3rd cup of berries is allowed. Here are a few vegetables that are great for this diet - artichoke, green beans, fennel, lettuce, asparagus, peppers, tomatoes, avocados, broccoli, cabbage, kale, collards, parsley, swiss chard, cilantro and cauliflower. Stay away from corn,, potatoes, and peas.It's a good idea to take a daily fiber supplement such as psyllium with water, or a scoop of chia seeds with water. Using this diet is a great way to lose weight while keeping your blood sugar under control.

The table below has examples of foods that a diabetic should include in a diabetic weight loss diet:

Food Group Examples

Low Glycemic Carbohydrates: oats, barley, beans, chickpeas, lentils, whole grains, brown rice, whole meal pasta

Veggies: green leafy vegetables, artichoke, cauliflower, broccoli, eggplant, beetroot, cabbage, carrots

Low Glycemic Fruits: berries, melons, plums, apples, citrus fruits, grapefruit

Dairy: non-fat milk, yogurt

Protein: extra-lean white meats, salmon, mackeral, sardines, soy protein. Avoid fatty meats like rib-eye.

Fat: avocado, olive oil, canola oil. Fried foods contain saturated fat and should be avoided. Nuts and Seeds: pumpkin seeds, flaxseed, walnuts, hemp, brazil nuts.

Did you know you can still eat delicious meals while on a diabetic diet?

Diabetic Weight Loss Diet Tips

• Eat meals at regular intervals throughout the day to avoid drastic drops in blood sugar levels. • Don't skip meals, especially breakfast. • Eat more fiber. Fiber helps slow down or reduce the absorption of glucose from the intestines. • Eat low fat foods as less insulin interacts with the cells of overweight people. • Stick to non starchy vegetables. • Don't consume high glycemic load carbohydrates, or keep it to a minimum. • Use sugar substitutes such as stevia or splenda. • Count your calories. • Exercise on a regular basis.

If you prefer an effective meal replacement program, Medifast offers a great program for people diabetes.

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