Any person increases his risks for developing diseases when he’s overweight; and if you’re a fat diabetic, the more that you’re prone to acquiring cardiovascular disease and other illnesses that are linked to obesity.
A quick recap on Diabetes: there are two types. Type I Diabetes is also known as Juvenile diabetes since young adults, teenagers and children are generally diagnosed; it requires daily shots of insulin. There is also the Type II or adult-onset diabetes, where those afflicted with the condition need insulin to control blood glucose, and the others use drugs to increase production of insulin while the remaining manage their disease through nonpharmacological treatments alone like exercise, weight loss and diet.
Benefits of a Diabetic Diet
Diabetic diet is essential not only for diabetics, but for everyone who wants to maintain the ideal healthy weight. This diet consists of good healthy foods and eliminates the bad foods that lead to excess baggage of the body. For those with Type I Diabetes, it aims to reduce potential complications by stabilizing levels of the blood sugar and for those with Type II, it guides the patient in making lifestyle modifications in order to achieve normal weight.
Diabetic diet is effective in losing weight, you can still enjoy your favorite foods but you can do so in moderation and with healthier choices and regularity in eating meals. This is very suitable for non-diabetics as well since it has many health benefits especially for those who just want to trim down their weight. A diabetic diet is composed of nutrient-rich foods, with small amount of fats and medium portion of calories – perfect for the health-conscious.
Know your carbs
Carbohydrates broken down to glucose are needed for energy, but they affect the blood sugar level and so you need to choose wisely what type of carbs to include in your diet. Simple carbs are found in candies, white rice, soda and in some fruits and vegetables while complex carbohydrate takes a while to digest that keeps you feel full and evens your blood sugar level.
- Eat more vegetables, balance complex carbs (brown rice, steel-cut oats, whole grain bread, sweet potatoes) with protein.
- Drink water with little juice instead of sodas or carbonated drinks.
- Lessen intake of pastries or breads with lots of sweet toppings and sugar coating.
You need carbohydrates to supplement the energy needed for daily work and activities; you just have to eat in moderation and make good food choices or substitutes.
Get fond of fiber
Eat more foods rich in fiber; this aids in good digestion which consequently improves your regular bowel movement. It is found in beans, fruits, nuts, green leafy vegetables, and whole wheat bread. Most processed slimming products contain fibers, so when you eat the natural fiber-rich foods mentioned earlier, the more you can save money, and the slimmer you can be.
Cut down on your sweets
If you have a sweet tooth, you can still savor the sweets but with healthier substitutes; like if you always crave for ice cream, you can prepare a frozen cold fruit instead, if you eat out with friends, choose lesser sugar in desserts, share the half with them and you can either slowly eat the food and take out the other half. Enjoy eating the treats once in a while but do so in small portions.
Choose healthy fats
Good unsaturated fats are those that are liquid in room temperature; sources are olive oil, avocado, nuts, canola oil and those rich in omega-3 fatty acids found in tuna and salmon. Saturated fats like in whole milk dairy products, eggs and red meat are unhealthy especially if you often eat them in large amounts, these can clog up in your system which is very bad for you. So reduce fats in foods; for example, instead of frying meat or chicken, you can boil, roast or broil mixed with vegetables, remove the chicken skin and cut the fatty portions of the meat but for a healthier choice, you better eat fish.
Those are the tips and components of a diabetic diet, here are three additional guidelines in preventing weight gain and staying fit, diabetic or not:
- First you must wisely select the types of foods and the amount that you will eat. You have to prepare low-fat, low-calorie, nutritionally balanced diet and do eat in portions. Put more vegetable or fruits in your plate and pair it with a healthy beverage and water is always the best choice.
- Don’t ever starve yourself; the binge eating will do more harm than good to your body, so eat your breakfast, lunch and dinner in regular servings and with small snacks in between but no junk foods or high caloric foods.
- Exercise regularly like brisk walking, bicycle riding, swimming, these are all kinder and gentler activities that can do wonders for the body.
Staying healthy is the key to control and prevent such diseases and you can stay fit through increased activity and eating a highly nutritious diabetic diet.
BMI and Diabetes: Using the BMI Calculator to Measure General Health
What is BMI?
BMI or Body Mass Index is simply a measure of the proportion of your height versus your weight. This is used by doctors and fitness specialists to determine the general health of a person. The BMI has a scale of 13 to 60, with the ideal scores ranging from 19 to 24. The BMI Calculator is the most popular method of measuring your Body Mass Index.
If your score falls below 19 on the BMI Calculator, you are considered underweight, but if your score falls beyond 24, you are either overweight, or obese.
How do You Measure Your BMI?
There are two important factors that affect your Body Mass Index. These are your Height, and your Weight. The results of the BMI calculator vary from person to person, based on the combination of their height and weight.
There are four general weight classifications in the BMI scale:
Underweight score ranging from 13 to 18;
Healthy Weight score ranging from 19 to 24;
Overweight score ranging from 25 to 29;
Obese score ranging from 30 and above.
The BMI calculator will even show you detailed information about your weight classification. There are three levels of obesity, and with each increase in level, the risk of early death also rises.
Class I Obese score ranging from 30 to 35;
Class II Obese score ranging from 35 to 40;
Class III Obese score ranging from 40 to 60;
Implications of Body Mass Index with Diabetes
It is not new to medical science that people who are classified as either obese or overweight have over 90% chance of developing diabetes. In fact, majority of diabetic people suffer from obesity in the United States alone.
Doctors recommend that people keep a close watch on their weight and their diet, and one of the best ways to monitor their progress monthly is the BMI Calculator. Findings show that overweight and obese individuals have a higher sugar level and cholesterol level in their bloodstream. Two things cause these: poor diet, and lack of exercise. Sedentary lifestyle is one of the major reasons of the growing number of overweight and obese people in the US.
If your BMI Calculator result show that you are on the overweight and obese levels, you have a very high risk of having Type 2 Diabetes, which is the most common type of diabetes and occurs to overweight and obese individuals. Use the BMI Calculator once a month to check your risk status.
Aside from Diabetes, there is also a myriad of diseases linked to obesity such as hypertension, heart disease, stroke, hormonal imbalance, aneurism, and cancer among others. Together, these diseases account for more than 60% of deaths worldwide, further underlining the importance of BMI management through careful diet, exercise, and the use of BMI Calculator.
Recommendations: BMI Calculator and Diet-based Weight Management
There is a simple way to get out of the obesity statistics if you are one of them: diet. Doctors understand that most obese people have difficulty in changing their lifestyle due to opposition to the pain of change. Start with a simple diet: eliminate everything fried from your daily menu, and eat only grilled, steamed, or toasted foods. The BMI Calculator is ideal for a diet-based weight management.
You must also try to refrain from taking processed sugar, whether in drinks or in food. This means that your coffee must have either sweetener or sugar substitute. Avoid eating desserts like donuts and pastries. Do this for one week, and you will notice that you will lose as much as ten pounds if you do it honestly. This should constitute a score improvement of 1 to 2 points in the BMI calculator.
It is always a joy for an expectant mother to nurture her child in her womb. Therefore, it is not a surprise that she will experience frequent hormonal adjustments every now and then. However, danger lurks because pregnant mothers can contract gestational diabetes due to their elevated blood glucose levels. All females will experience hormonal changes while they are pregnant. Unfortunately, some will develop gestational diabetes because their pancreases are unable to produce enough insulin, so they will be overwhelmed by these changes and develop the disease in the process.
An unborn child in a placenta gets nutrients from his or her mother through the umbilical cord, but the hormonal changes can sometimes be pronounced that the mother develops a predicament called “insulin resistance.” If a pregnant woman’s elevated blood glucose levels are left untreated, she will develop the ailment. Furthermore, her child will manufacture excess insulin that will make him or her heavier aggravating the probability of a premature birth. Most of the time, a woman’s blood glucose levels will normalize after she has given birth, but if she developed gestational diabetes during her pregnancy, type two diabetes will not be far behind.
For this reason, she has to embark on a gestational diabetes diet. It is not the end of the world for those who are afflicted with gestational diabetes. All they have to do is to stick to a gestational diabetes diet. This diet consists of three little fares and one can snack two or three times regularly in a daily basis. It is important that a sufferer must not forego any pickings or meals. A woman has to remember that a gestational diabetes diet requires her to consume fewer carbohydrates in the morning because insulin resistance is at its peak at this time.
It would be best for a woman to eat the right amount of carbohydrates, like crackers, pretzels, or cereals especially if she feels woozy in the morning. On the other hand, a gestational diabetes diet will discourage a woman to gorge on fatty food with all the trimmings as well as fried foodstuff that is loaded with grease. Instead, she should indulge on high-fiber foods like whole-grain breads, cereals, noodles, edible grains, produce and greens.
Furthermore, foods that have high sugar content and excess fat should be avoided by one who is afflicted with gestational diabetes. As part of this diet, it would also help if the person will gulp down eight glasses of water a day to flush out harmful toxins from the body. A medical specialist may also recommend prenatal supplements, mineral and vitamins for those who are heavy with child. Agestational diabetes diet will also include a considerable amount of calcium in the form of dairy products that are served four times a day. Calcium-rich foods that should be ingested by pregnant and post- natal patients are cereals that are unsweetened and ready to be consumed, milk, certain nuts, and green-leafy produce.
While undergoing a gestational diabetes diet, the worst thing that a pregnant woman could do is to guzzle heavy amounts of alcohol. Not only will her blood glucose levels spiral out of control, her baby will be deprived of healthy nutrients and become emaciated resulting in a premature delivery. A health care specialist may be of help if an alcoholic would-be mother wants to address her alcohol problem. Aside from alcohol, too much caffeine can be detrimental to a mother and her child’s health. These beverages in limited amounts along with chocolate are fine, but must be only used in moderation.
Lastly, a gestational diabetes diet may incorporate the use of artificial sweeteners in a diabetes sufferer’s diet, but a medical specialist should be consulted first on this issue.
Managing A 1200 Calorie Diabetic Diet
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Chuyen: Thiet Ke Quan Cafe – Thiet Ke Quan Tra Sua “”
Diabetes is a long term and chronic condition, which may sound morbid, but with all the advancements in health today, diabetes mellitus is actually considered a very manageable condition. There are basically three aspects that need to be managed for a person with DM; they are diet, exercise and medications. A 1200 calorie diabetic diet is a step in the right direction.
A diabetic person’s number one bible is his or her diet plan – following what is written in that certain plan is crucial in maintaining a healthy level of blood sugar. By correctly implementing one’s diet, weight management becomes an easier task.
We are all aware that a person with diabetes needs to manage their blood sugar level and as such, carbohydrates being the number one source of sugar should be well distributed in a twenty-four hour meal plan. The 1200 Calorie Diabetic Diet is growing to become an effective dietary management technique for people with diabetes. The 1200 Calorie Diabetic Diet Guide can provide a healthy manner of losing weight without compromising one’s nutritional needs.
What Is the 1200 Calorie Diabetic Diet
The 1200 Calorie Diabetic Diet is primarily based on the basic nutritional caloric need of an average person who wants to lose weight in a healthy manner. By maintaining this number in your 24 hour meal plan, you are able to intake the adequate amount of nutrition and calories while allowing yourself to lose weight in the long run. In fact, a lot of dietary plans are based on this number.
On a 1200 Calorie Diabetic Diet, the normal proportion of foods that need to be eaten is 50% carbohydrates, 30% fats and 20% proteins. Making sure all these macronutrients do not exceed this proportion is crucial so that your blood sugar level will not shoot up. On this type of diet, proteins and fats should be given the same emphasis as too much of these can also lead to weight gain.
Simple Menu Ideas for a 1200 Calorie Diabetic Diet
Creating a menu for this diet plan is easy. For breakfast, a whole grain cereal, skimmed milk, a small serving of fruit and a serving of meat or egg for protein supply.
In terms of lunch, adding meat to a salad of vegetables like lettuce and tomatoes and a slice of bread can supply your body with adequate nutrients too.
Lastly, in terms of dinner, eating a serving of fruit like banana, two thirds serving of meat, bread or pasta, and a glass of skim milk is a great way to finish your day with a healthy meal.
This is just a basic menu which you can make use of and definitely, you can mix and match several foods and menu for the entire day. On a 1200 Calorie Diabetic Diet, it is recommended to eat about six times a day—3 meals and 3 snacks. However, if your weight is a bit too far above the normal range you might need to cut back a little.
The 1200 Calorie Diabetic Diet is very helpful in managing diabetes. However, although this is a healthy practice, it is best to consult your Diabetologist about engaging in such diet plan. He or she may give you further options and recommendations in making the most out of these plans.
Managing A 1200 Calorie Diabetic Diet
Diabetes Mellitus may sound complicated at first, and although the overall condition is, it is also highly manageable. A 1200 calorie diabetic diet is a step in the right direction. With a balanced combination of exercise, diet and medication, diabetes and your weight can be kept under control.
One popular method with regard to the diet management part of diabetes treatment is the 1200 Calorie Diabetic Diet. You might wonder – why 1200 calories? Isn’t it that in order to lose weight, we have to take in a smaller amount of calories?
Is A 1200 Calorie Diabetic Diet Too Much?
That is the common misconception with regard to calorie and weight management. Taking in less calories will not necessarily make you lose weight effectively. If we deprive ourselves from the normal amount of calories that our body needs, the body slows down the consumption of such calories. This stagnates our weighing scale, and no weight loss occurs. Although a 1200 calorie diabetic diet might seem a bit too much, the key here is maintaining balance of all macronutrients; including carbs, proteins and fats.
Set A Target Goal
The first thing you need to settle when engaging in a 1200 calories diabetic diet is to identify your weight loss goals. You have to keep in mind a certain figure which you need to achieve, say in a month’s time. With this in mind, you can keep yourself focused and driven to attain the target goal.
Calculate the Caloric Content of Foods
Remember the three macronutrients – carbohydrates, proteins and fats. These should compose 55%, 15% and 30% respectively when on a 1200 calorie diabetic diet. In more specific terms, daily carbohydrate intake should not exceed 660 calories, proteins should be no more than 180 calories and fats should have at most 360 calories.
There are many web resources available that can tell you outright how many calories are contained within a certain meal or type of food and these tools will be extremely helpful. Keep a journal of your favorite ones.
Create Variety In Your Menu
Now that you’ve understood the basics of calorie computations, the next step is creating a menu of foods that you will eat on a daily basis. Be specific with the measurements and the types of food. Make sure they are set according to the calorie contents and macronutrient compositions.
It is also recommended to consume at least six small meals per day – breakfast, lunch, dinner and snacks in between. This practice helps distribute the calories and nutrients in a more flexible manner such that if you were unable to complete the amount of calories for breakfast and lunch, you have two or three more meals to make amends and comply with the list.
Maintain Regular Appointments with Your Care Provider
It is always best to seek regular medical checkups with your care provider to make sure they guide you along the way to attaining your fitness and diabetes management goals. Apart from the weight loss you will achieve on a 1200 calorie diabetic diet, your doctor will also ensure you are maintaining proper blood glucose levels, as part of your diabetes treatment regimen.