If you are quite overweight, and are saddled with diabetes and other minor complications, then you need to lose weight in a slow, sustained and safe manner. A crash diet might just crash your entire system. In such a situation you can lose weight safely with a 2000 calorie a day diabetic diet.
Even if you are not very large framed, you can still adapt to a 2000 calorie a day diet since it will help you to maintain your weight and also regulate blood sugar. However, the american diabetes association does recommend that you get your diet approved by your dietician, especially in cases where pregnancy is involved. Your 2000 calorie diet could be split into around 50% carbohydrates, 30% fats and 20% proteins. This plan could provide you with sufficient energy to safely last throughout the day and also provide additional energy to follow an exercise regimen. An exercise routine is a must if you want to increase your body’s metabolism, convert stubborn fat into muscle and lose weight in a healthy manner.
You will need to calculate your carbohydrate intake during every meal since they quickly get converted to blood sugar when you consume them. Hence, you will need to split your meals into smaller servings spread out through the day. You can split up your meals into breakfast, pre-lunch snack, lunch, post-lunch snack, evening snack and finally a light dinner. You should also study serving sizes and design your menus based on those sizes. You can get a sample 2000 calorie diabetic diet menu from your dietician or even over the internet. Food exchange lists will help you to interchange foods within the same food group if their carbohydrate, fat and protein levels are similar, thus widening the scope of your menu.
Fibrous content in healthy foods such as most vegetables, grains and cereals are not counted as calories and hence should be eaten happily. They also aid digestion and slow down the blood sugar spiking process. If you still feel hungry between your meals then free foods such as small servings of boiled vegetables, broth, sugar-free sodas, gum or carbonated water can be consumed since they do not contain more than 20 calories and 5 grams of carbohydrates per serving. You can also spice up your dishes by adding lemon juice, pepper, 1 tbsp of mayonnaise or olive oil to turn them into tasteful yet light delicacies. Ensure that your meals are filled with salads, light soups, vegetables, fruits and lean meats that are grilled or boiled along yogurt. Your snacks could contain salt-free crackers, cereals, nuts in moderation, toasted brown bread, low-fat milk, fruit juices, tea or coffee.
A 2000 calorie diet offers a high level of flexibility while allowing you to safely lose weight too. Match this diet with enough exercise and a strict blood glucose checking regimen to stay well within the blood sugar and calorie limits. A little creativity will help you to come up with tasty dishes that conform to the carbohydrate count while also being light in calories. Follow these healthy tips and lose weight safely with a 2000 calorie a day diabetic diet.
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