For those with diabetes, healthy eating is a must. The good news is that there’s no reason to eat mindlessly just because you have diabetes. A diabetic diet meal plan can unlock the joy of eating. Eating can be an enjoyable experience again, and you can still enjoy the foods you love as long as you plan around your meals accordingly.
Intermittent fasting is all about eating less and not eating during certain parts of the day, when your blood sugars may be higher. Similar to a workout, the benefits for those with diabetes are less dramatic than you might think.
The benefits of a diabetic diet meal plan
Those with Type 1 diabetes can achieve weight loss through intermittent fasting by eating by the “8-hour window”. Which sees you have dinner and then stop eating for 8 hours. The timeframe varies for Type 2 and Type 3 diabetes, but they typically see improvements in blood sugar. The good news is this also allows those with this condition to eat what they want, but more healthfully, and for a longer amount of the day.
If you want to try intermittent fasting for weight loss, keep the following tips in mind:
- Arrange your meals to include a few (but not too many) healthy components, says registered dietitian Amy Effects of Mediative’s Diabetes Diet. Tamir similarly emphasizes focusing on in-range protein consumption; there’s no point limiting carbohydrates.
Focus on more than just “magic meals.” Rather, try to schedule enjoyable, healthy snacks throughout the day.
Driving for hours for lunch isn’t recommended, as part of the interaction may increase your hunger and eating more will lead to overeating.
Read the labels on products containing grains, dairy or soy. If they’re made with partially hydrogenated or synthetically hydrogenated oils, you might want to rethink your meal.
Know your Ingredients
These oils can contribute to inflammation, which can play a role in diabetes, says Dr. Stephanie Nagelkirk, professor and director of preventive cardiology at the Feinberg School of Medicine at Northwestern University.
For example, olive oil has been shown to increase fat content, which can have negative effects on your blood sugar.
Relax, and have fun! Regular meals are more enjoyable for both you and your wallet.
Check out the MyFitnessPal app to discover and log workouts or build your own routine with exercises that fit your goals.
Best of all, using your surroundings to help you make better choices, rather than having diets or rigid food labels, can set you on your way to a more positive relationship with food and your health.
1 Create a Diabetic Diet meal plan Mood
Keep your taste buds happy.
2 Pack a Snack
Now that you’ve made healthy eating inclusive of your favorite foods, consider eating something you wouldn’t normally; hand rolls, fresh fruit slices, trail mix, dried fruit, nut butter, melted cheese, jerky and cheese stick-in-the-shower sandwiches are just a handful of healthy snacks an appreciative person can have on hand.
3 Eat your meal plan without your fears affected
When you’re stressed, your physiology changes, and you metabolize food differently.Tracy Lockwood Beckerman
So what happens if you’re not feeling your best?
When stress and anxiety are brought into the equation, the ‘ calmed down and happy,’ magical love foods start to lose their magic and end up back on your list of things to avoid.Tracy Lockwood Beckerman
Instead, change how you might feel when you eat by eating with a level head.
Try putting an apple in your hand while looking at something positive or laughing.Beckerman
4 Keep the decor in mind to suit diabetic diet
When it comes to what you eat, having clean plates will make your efforts easier and more enjoyable over time.Erin Kenney, RD.
The less junk food sitting around the house, the less likely you’ll sit down and eat.Kenney
Clean plates help keep a plate out of sight, out of mind, for the majority of meals. If you’re used to eating everything on a plain plate with no thought about the presentation of the food, that full plate is just that,” says Kenney.
Choose simple, healthy foods that make you happy and remember, healthy is enticing.Kenney
5 Easy Meals for a Diabetic Diet meal plan
Boredom and lack of “real food” can be when your cravings kick in, and eating just to try new foods might lead to binging.Beckerman
To minimize that, opt for meals that won’t derail your weight-loss efforts. Pick at least one that’s meant to be enjoyed as part of a meal; those meals include an ingredient you know and love, there’s no fancy presentation here, and perhaps some small portion sizes.
Breakfast is a great opportunity to try new foods and eat as much as you want to without it feeling restrictive.Beckerman
Your diabetes might feel different than what you thought it was, and that’s okay. Adjusting your lifestyle will increase your health and quality of life significantly. It doesn’t require drugs or surgery, just common sense and a commitment to eating a healthy diet.
I’ve tried numerous diet plans and fitness programs. I’ve even tried to find a good balance myself. But the one thing I found was that it’s very difficult to stick to a long-term healthy eating plan when you have diabetes.
Weight Loss Target
The plan I used to maintain my weight helped, but it inevitably left me with a lot of side effects. I felt tired all the time except for exercise. I became irritable, emotional, and my digestion became extremely complicated.
Eating a balanced diet with foods that your body likes, has a lot of benefits. Here are just a few of the advantages.
Blood sugar levels drop significantly when you eat a meal high in fibre and low in fat. Fibre keeps your blood full and helps prevent you from getting diabetic. Fibre also helps to keep cholesterol levels steady, a known risk factor for heart disease. And low cholesterol is linked to a higher risk of developing cancer.
You might think of a bunch of fibre as bad for your health, but many fruits and vegetables, such as strawberries, watermelon, and spinach, are high in dietary fibre.
High Fibre Diet
Diets high in fibre are good for your digestion and help control blood sugar. Fibre-rich foods can also reduce cholesterol levels when you eat them.
Fibre helps your body use food more efficiently. Fibre also provides less energy, making you want to have more food to get the same amount of energy. Very few foods provide as much energy as fibre alone.
Processed foods also have more fibre, but many processed foods are quite high in sugar and salt. It’s hard to get energy and build healthy habits if you choose what you eat based on empty calories, rather than what your body needs.
Many doctors say that carbohydrates take longer to digest and more energy to digest than fat or protein. While this might be true for digestible carbs, it doesn’t apply to damaged or broken down foods.
Carbohydrates can take up to three hours to digest in the small intestine and three to five hours to completely break down in the large intestine. Fibre takes a little less time to digest. You can find the energy to process a substantial amount of fibre quickly if you include some fruits, vegetables, whole grains, and healthy fats in your diet.
We hope you have found this diabetic diet meal plan to be interesting and informative.