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by: GailM.Davis
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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.

Medical professionals are astounded that a drop of only 10-15 pounds can produce impressive results! This small amount of weight lowers not only blood glucose levels, but also blood pressure, and blood fats. To start your program, use a weight loss journal and an exercise log to record your meals and activity. Include several specific goals that you would like to accomplish and record those as well. You will find the information in your food and exercise logs to be very valuable as you progress through your program.

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.

You will need to be active a minimum of 30 minutes each day, but 60 minutes is better for weight loss! If formal exercise is not your cup of tea, then remember that everything you do, whether it's walking the dog, raking and mowing, or washing and waxing the car, burns more calories than sitting in your easy chair. Try to learn to appreciate exercise for the health benefits, and the beauty that surrounds you when you go outside.

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.

Carbohydrates would typically make up about 50% of your daily calories, as a low carbohydrate intake is associated with low blood sugar levels. Carbs are generally found in starchy foods, fruits, and milk. Remember that your body will convert the carbohydrates you eat into glucose, so portion control is essential to keep your blood sugar regulated.

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.

Use the Diabetic Food Pyramid to help you learn the recommended food groups and the proper portion sizes. Weigh and measure your food until you're good at estimating. The diabetic weight loss diet is easy to follow as you make healthy substitutes for your favorite foods.

About the Author

Gail M. Davis supplies the diabetic food pyramid and more in-depth suggestions concerning the diabetic weight loss diet, along with various other weight-related subjects. Find free printable food and exercise logs, easy weight loss tips, healthy recipes, and more on her website.

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