In the diabetic diet of 2000 calories the crucial and important aspect is the calorie count. A calorie is “the amount of energy or heat it takes to raise the temperature of water by 1 degree Celsius”. The calorie which is a unit of energy is associated with drink and food and it also happens to be the measure of heat or energy that food produces as your body uses it as fuel.
You have to calculate how many calories you burn in a day in order to estimate the number of calories you need for your personal weight loss. This is the first step which indicates the expenditure of calories by your body in 24 hours that includes all activities. This is also known as your maintenance level which is considered as a starting point for dieting. For ascertaining the per day requirement of calories for weight loss and maintenance you have to calculate a calorie value with a multiplier as detailed below:
Fat loss = multiply your bodyweight in pounds with 12 calories (12 x lb).
Maintenance = multiply your bodyweight in pounds with 15 calories (15 x lb).
For estimation of your daily caloric requirements this is a very easy method but it has a drawback and that is it does not take into account your activity levels or body fat levels. However, it can give you a fairly good estimate. The maintenance figure that you derive is the amount of calories that you need to consume in a day to stay at your current weight. To lose weight your calorie intake must be lower than the calories you burn. In short the secret to successful dieting and weight maintenance is to balance your caloric intake with the amount of calories that you are burning. If you are trying to lose weight it is imperative you be more conscious and count calories in your everyday eating. By keeping a seven-day eating plan of what you eat and drink during the day can give you a real picture.
Counting of calories can be made easier by using a calorie calculator. To have control over how many calories you should include in your daily diet you will have to work out how many calories you will need for your daily activities. You may also watch your fat intake as this is another technique for low calorie eating as fat has the most calories. When counting calories moderation is recommended because if you severely restrict the calorie intake then it will cause your body to lower its metabolic rate which in turn reduces its ability to burn fat.
You start to crave for high-energy foods loaded with sugar and fats when the hunger signals increase which are the same foods you are trying to avoid. If you resort to eating according to your old eating habits you will quickly regain the fat you lost and in fact you may also gain a bit extra. All types of foods are allowed while dieting using the calorie counting method so long as you do not cross your daily calorie allowance. To accommodate a busy lifestyle the calorie count method can be made flexible.
For long- term healthy weight loss healthy eating which includes counting of calories and a low fat diet is essential. Your aim should be to lose body fat and maintain muscle mass. As diabetics you are better served with 2000 calorie diet.
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