Best diet food for weight loss - Best diet for diabetics type 2
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Updated: May 12,2023





The Top 20 Weight-Loss Foods That Won't Leave You Feeling Hungry. Each of these delicious whole foods has been shown to help you lose weight for one reason or another. Learn more about why you should be adding them to your diet. Milk. baibaz / Shutterstck. Forget the bad rap—milk has a ton of health benefits and helping you lose weight is just one of them. Just three servings of low-fat milk per day (along with reducing overall calorie intake) can help you lose more fat than just healthy eating without the milk, according to research published in Nutrition, Metabolism and Cardiovascular Diseases . Bonus: Milk can help preserve your muscle mass as well. These benefits, plus its protein and calcium content, brings milk to the top of any list of foods for weight loss. Matcha Powder. Louno Morose / Shutterstock. This green powder isn't just delicious, it's also got major slimming powers. Green tea matcha powder is made by grinding green tea leaves together, and it's rich in epigallocatechin gallate (EGCG), a type of antioxidant that has been linked with many health benefits, including weight loss. A recent study found that women who drank four cups of matcha tea per day saw enhanced fat oxidation during 30 minutes of brisk walking, which can help reduce adipose tissue. The good news: You don't have to resign yourself to drinking expensive matcha lattes every day. There are many other genius ways to use and eat matcha. Pears. baibaz / Shutterstock. Pears are a delicious and juicy fruit containing numerous vitamins, minerals, and antioxidants. Just one medium pear contains 6 grams of dietary fiber or 24 percent of your total daily needs. Fiber is what keeps you full for longer, curbing cravings throughout the day so you don't end up overeating. They're yummy raw, but pears are surprisingly versatile in the kitchen. Almonds. MarcoFood / Shutterstock. Almonds are actually among the lowest-calorie nuts and offer good amounts of calcium, healthy fat, protein, and fiber. Their satiating power makes them a good choice for a smart diet snack, and science backs that up. One study found that swapping 15 percent of your total calories for almonds results in greater loss of abdominal fat than a diet without nuts. Just remember that a little goes a long way—a small handful of almonds is plenty to do the trick. Water. P-fotography / Shutterstock. Water could be your weight-loss secret weapon. Not only is it calorie-free, but it can help keep you full and give a slight boost to your metabolism. Keep a water bottle close by to stay hydrated throughout the day and so you can reach for it instead of that bag of pretzels when you're feeling hungry or bored. ( Red Chili Peppers. Valerii__Dex / Shutterstock. Chili peppers contain an active compound called capsaicin, which causes that burning feeling in your mouth. Capsaicin also has major slimming powers, boosting your metabolism while lowering your appetite. All of which make it a fiery superfood that deserves a place in your meals. Lean Protein. Liliya Kandrashevich / Shutterstock. You probably already know that protein is key to weight loss, but do you know why? Protein helps preserve your muscle mass and increases fullness, and your body uses more energy to break it down—that means more calories burned. The key thing here is keeping your protein lean. This will help limit the added calories from fat as well as the saturated fat content. Good options include red meat with little visible fat or marbling, skinless chicken breast, and ground turkey. Black Beans. Natalia Wimberley / Shutterstock. Eat beans, lose weight? Yep, that's according to a recent review in the American Journal of Clinical Nutrition . Researchers found that a diet with about one serving of pulses a day resulted in a significant weight loss compared to diets without it. Beans make up the pulses family, along with chickpeas, lentils, and dry peas. They're a good source of both fiber and protein. (More: The Most Popular Types of Beans — and All Their Health Benefits) Rye Bread. mama_mia / Shutterstock. Rye bread made from rye grains has a distinctive earthy flavor. It's been shown to lower both blood sugar and cholesterol thanks to the high fiber and low glycemic index rating. What's more, an article in the Nutrition Journal compared two studies and found that whole-grain rye lowers hunger, increases fullness, and more effectively decreases the desire to eat compared with refined wheat bread. (Discover more whole grains to break out of your brown rice rut.) Coffee. Africa Studio / Shutterstock. You don't have to drink bulletproof coffee for your morning cup of java to become a fat burner. Coffee contains caffeine, which acts as a stimulant to the central nervous system. The caffeine may also help you burn more fat when you work out. Coffee also increases body heat, which results in more calories burned. If you've never developed a taste for coffee, you can still reap the benefits by adding it to other foods like these baked recipes and these coffee smoothies. Oatmeal. Julia Sudnitskaya / Shutterstock. Oats are a whole grain rich in various vitamins, minerals, and antioxidants. They also contain large amounts of beta-glucan. When this type of water-soluble fiber dissolves, it creates a thick gel-like substance in your gut. This is why fiber is so good at keeping you full. You'll want to choose the plain oats versus those heat-and-eat flavored packets that can be loaded with hidden sugars. Plus, a bowl of savory oatmeal is always going to be a better choice than sugary dry cereal. Research has actually found that eating oatmeal for breakfast helps you feel full and decreases calorie consumption later in the day—a win-win for weight loss. Leafy Greens. Africa Studio / Shutterstock. You've likely heard it before: Leafy greens like romaine, spinach, and red leaf lettuce are perfect additions to a weight-loss diet. That's because they're low in calories and high in fiber, while also working as the base for incredible filling salads. When crafting a green (or a grain bowl), be sure to watch out for high-calorie toppings such as nuts and seeds, cheese, or creamy dressings. If added in excess, these can derail the slimming powers of any lettuce blend. ( Soy. Oksana Mizina / Shutterstock. Like meat, soy is considered a "complete protein," which means it contains all the essential amino acids you need for optimal health. Soy is available in many forms, such as tofu, edamame, soy milk, and roasted soy nuts. Soy has also been found to be just as effective as a high-protein meat-based diet at curbing appetite. And, yes, soy is safe to eat. Just limit yourself to less than three servings each day—something most people won't need to worry about anyway. Fall deeper in love with soy foods with this crispy tofu taco recipe. Sweet Potato. AS Food studio / Shutterstock. These deliciously orange (and purple!) spuds are a good source of vitamins, minerals, and antioxidants. Sweet potatoes are also high in water, and just one cup of diced sweet potato contains 4 grams of fiber (lots of it is in the skin, so refrain from peeling) and only 114 calories. It's easy to see why they made this top list of weight-loss foods. Fruit. baibaz / Shutterstock. Fruit is an important part of any weight-loss plan. Even though fruit contains simple sugars (some varieties more so than others), most fruits are low in calories, rich in phytochemicals, and good sources of fiber, which is why research connects eating fruit with a lower risk of weight gain and obesity. Aim for two to four servings of fruit each day, but hold the cold-pressed juice. Even though it's made from fruit, juicing fruit strips it of its filling fiber, leaving mostly just the sugar, which can lead to weight gain . Salmon. Claudia Totir / Getty Images. You probably think of salmon as the heart-healthy fish that's full of omega-3s and 6s and that you're probably not getting enough of it. This fatty fish can also help you lose weight. Omega-3s have been shown to decrease inflammation, increase calorie burn, and reduce appetite, all of which work to promote weight loss. Try to get at least two servings of fatty fish each week—a pretty reasonable tweak to most diets. Chia Seeds. Stephanie Frey / Shutterstock. Don't be fooled by their size—these tiny seeds pack a lot of punch. Chia seeds are rich in vitamins, minerals, phytochemicals, and omega-3 fatty acids. Two tablespoons contain 40 percent of your total daily fiber needs, and by now you know the slimming powers of fiber. A recent study found that adding 2 to 3 teaspoons of chia seeds to a midmorning snack can reduce your desire to eat sugary foods as the day goes on. Yogurt. nadianb / Shutterstock. Yogurt—creamy, delicious, and healthy—has been shown to increase levels of a glucagon-like peptide (GLP-1), which is a hormone released by the pancreas that works to lower appetite to avoid overeating. Just make sure you opt for plain Greek yogurt instead of those flavored or fruit-on-the-bottom versions that are high in calories and sugar. Greek yogurt has more protein, less sugar, and fewer calories. (Bonus: You can also cook with Greek yogurt.) Tea. Memory Stockphoto / Shutterstock. Green, oolong, and white tea contain caffeine, which, as you learned with coffee, has metabolism-boosting powers. Certain tea varieties also contain different antioxidants, such as epigallocatechin gallate (EGCG) to promote weight loss. (Discover five types of tea that will help you lose weight.) Prunes. Africa Studio / Shutterstock. No, prunes are not just for making juice to help with digestion. Just five of these naturally sweetened dried plums contain 3.5g of fiber and only 114 calories. Plus, snacking on prunes has been shown to decrease hunger and sugar cravings during meals later. Try 'em raw, or get a little more creative in the kitchen. Prunes are great chopped up in salads, smoothies, and even granola.


Diabetes Diet, Eating, & Physical Activity. Nutrition and physical activity are important parts of a healthy lifestyle when you have diabetes. Along with other benefits, following a healthy meal plan and being active can help you keep your blood glucose level, also called blood sugar, in your target range. To manage your blood glucose, you need to balance what you eat and drink with physical activity and diabetes medicine, if you take any. What you choose to eat, how much you eat, and when you eat are all important in keeping your blood glucose level in the range that your health care team recommends. Becoming more active and making changes in what you eat and drink can seem challenging at first. You may find it easier to start with small changes and get help from your family, friends, and health care team. Eating well and being physically active most days of the week can help you. keep your blood glucose level, blood pressure, and cholesterol in your target ranges lose weight or stay at a healthy weight prevent or delay diabetes problems feel good and have more energy. What foods can I eat if I have diabetes? You may worry that having diabetes means going without foods you enjoy. The good news is that you can still eat your favorite foods, but you might need to eat smaller portions or enjoy them less often. Your health care team will help create a diabetes meal plan for you that meets your needs and likes. The key to eating with diabetes is to eat a variety of healthy foods from all food groups, in the amounts your meal plan outlines. The food groups are. vegetables nonstarchy: includes broccoli, carrots, greens, peppers, and tomatoes starchy: includes potatoes, corn, and green peas includes wheat, rice, oats, cornmeal, barley, and quinoa examples: bread, pasta, cereal, and tortillas lean meat chicken or turkey without the skin fish eggs nuts and peanuts dried beans and certain peas, such as chickpeas and split peas meat substitutes, such as tofu milk or lactose-free milk if you have lactose intolerance yogurt cheese. Learn more about the food groups at the U.S. Department of Agriculture’s (USDA) ChooseMyPlate.gov. Eat foods with heart-healthy fats, which mainly come from these foods: oils that are liquid at room temperature, such as canola and olive oil nuts and seeds heart-healthy fish such as salmon, tuna, and mackerel avocado. Use oils when cooking food instead of butter, cream, shortening, lard, or stick margarine. Choose healthy fats, such as from nuts, seeds, and olive oil. What foods and drinks should I limit if I have diabetes? Foods and drinks to limit include. fried foods and other foods high in saturated fat and trans fat foods high in salt, also called sodium sweets, such as baked goods, candy, and ice cream beverages with added sugars, such as juice, regular soda, and regular sports or energy drinks. Drink water instead of sweetened beverages. Consider using a sugar substitute in your coffee or tea. If you drink alcohol, drink moderately—no more than one drink a day if you’re a woman or two drinks a day if you’re a man. If you use insulin or diabetes medicines that increase the amount of insulin your body makes, alcohol can make your blood glucose level drop too low. This is especially true if you haven’t eaten in a while. It’s best to eat some food when you drink alcohol. When should I eat if I have diabetes? Some people with diabetes need to eat at about the same time each day. Others can be more flexible with the timing of their meals. Depending on your diabetes medicines or type of insulin, you may need to eat the same amount of carbohydrates at the same time each day. If you take “mealtime” insulin, your eating schedule can be more flexible. If you use certain diabetes medicines or insulin and you skip or delay a meal, your blood glucose level can drop too low. Ask your health care team when you should eat and whether you should eat before and after physical activity. How much can I eat if I have diabetes? Eating the right amount of food will also help you manage your blood glucose level and your weight. Your health care team can help you figure out how much food and how many calories you should eat each day. Weight-loss planning. If you are overweight or have obesity, work with your health care team to create a weight-loss plan. The Body Weight Planner can help you tailor your calorie and physical activity plans to reach and maintain your goal weight. To lose weight, you need to eat fewer calories and replace less healthy foods with foods lower in calories, fat, and sugar. If you have diabetes, are overweight or obese, and are planning to have a baby, you should try to lose any excess weight before you become pregnant. Learn more about planning for pregnancy if you have diabetes. Meal plan methods. Two common ways to help you plan how much to eat if you have diabetes are the plate method and carbohydrate counting, also called carb counting. Check with your health care team about the method that’s best for you. Plate method. The plate method helps you control your portion sizes. You don’t need to count calories. The plate method shows the amount of each food group you should eat. This method works best for lunch and dinner. Use a 9-inch plate. Put nonstarchy vegetables on half of the plate; a meat or other protein on one-fourth of the plate; and a grain or other starch on the last one-fourth. Starches include starchy vegetables such as corn and peas. You also may eat a small bowl of fruit or a piece of fruit, and drink a small glass of milk as included in your meal plan. The plate method shows the amount of each food group you should eat. You can find many different combinations of food and more details about using the plate method from the American Diabetes Association’s Create Your Plate. Your daily eating plan also may include small snacks between meals. Portion sizes. You can use everyday objects or your hand to judge the size of a portion. 1 serving of meat or poultry is the palm of your hand or a deck of cards 1 3-ounce serving of fish is a checkbook 1 serving of cheese is six dice 1/2 cup of cooked rice or pasta is a rounded handful or a tennis ball 1 serving of a pancake or waffle is a DVD 2 tablespoons of peanut butter is a ping-pong ball. Carbohydrate counting. Carbohydrate counting involves keeping track of the amount of carbohydrates you eat and drink each day. Because carbohydrates turn into glucose in your body, they affect your blood glucose level more than other foods do. Carb counting can help you manage your blood glucose level. If you take insulin, counting carbohydrates can help you know how much insulin to take. Carbohydrate counting is a meal planning tool for people with diabetes who take insulin, but not all people with diabetes need to count carbohydrates . Your health care team can help you create a personal eating plan that will best meet your needs. The amount of carbohydrates in foods is measured in grams. To count carbohydrate grams in what you eat, you’ll need to. learn which foods have carbohydrates read the Nutrition Facts food label, or learn to estimate the number of grams of carbohydrate in the foods you eat add the grams of carbohydrate from each food you eat to get your total for each meal and for the day. Most carbohydrates come from starches, fruits, milk, and sweets. Try to limit carbohydrates with added sugars or those with refined grains, such as white bread and white rice. Instead, eat carbohydrates from fruit, vegetables, whole grains, beans, and low-fat or nonfat milk. Choose healthy carbohydrates, such as fruit, vegetables, whole grains, beans, and low-fat milk, as part of your diabetes meal plan. In addition to using the plate method and carb counting, you may want to visit a registered dietitian (RD) for medical nutrition therapy. What is medical nutrition therapy? Medical nutrition therapy is a service provided by an RD to create personal eating plans based on your needs and likes. For people with diabetes, medical nutrition therapy has been shown to improve diabetes management. Medicare pays for medical nutrition therapy for people with diabetes If you have insurance other than Medicare, ask if it covers medical nutrition therapy for diabetes. Will supplements and vitamins help my diabetes? No clear proof exists that taking dietary supplements such as vitamins, minerals, herbs, or spices can help manage diabetes. 1 You may need supplements if you cannot get enough vitamins and minerals from foods. Talk with your health care provider before you take any dietary supplement since some can cause side effects or affect how your medicines work. 2. Why should I be physically active if I have diabetes? Physical activity is an important part of managing your blood glucose level and staying healthy. Being active has many health benefits. lowers blood glucose levels lowers blood pressure improves blood flow burns extra calories so you can keep your weight down if needed improves your mood can prevent falls and improve memory in older adults may help you sleep better. If you are overweight, combining physical activity with a reduced-calorie eating plan can lead to even more benefits. In the Look AHEAD: Action for Health in Diabetes study, 1 overweight adults with type 2 diabetes who ate less and moved more had greater long-term health benefits compared to those who didn’t make these changes. These benefits included improved cholesterol levels, less sleep apnea, and being able to move around more easily. Even small amounts of physical activity can help. Experts suggest that you aim for at least 30 minutes of moderate or vigorous physical activity 5 days of the week. 3 Moderate activity feels somewhat hard, and vigorous activity is intense and feels hard. If you want to lose weight or maintain weight loss, you may need to do 60 minutes or more of physical activity 5 days of the week. 3. Be patient. It may take a few weeks of physical activity before you see changes in your health. How can I be physically active safely if I have diabetes? Be sure to drink water before, during, and after exercise to stay well hydrated. The following are some other tips for safe physical activity when you have diabetes. Drink water when you exercise to stay well hydrated. Plan ahead. Talk with your health care team before you start a new physical activity routine, especially if you have other health problems. Your health care team will tell you a target range for your blood glucose level and suggest how you can be active safely. Your health care team also can help you decide the best time of day for you to do physical activity based on your daily schedule, meal plan, and diabetes medicines. If you take insulin, you need to balance the activity that you do with your insulin doses and meals so you don’t get low blood glucose. Prevent low blood glucose. Because physical activity lowers your blood glucose, you should protect yourself against low blood glucose levels, also called hypoglycemia. You are most likely to have hypoglycemia if you take insulin or certain other diabetes medicines, such as a sulfonylurea. Hypoglycemia also can occur after a long intense workout or if you have skipped a meal before being active. Hypoglycemia can happen during or up to 24 hours after physical activity. Planning is key to preventing hypoglycemia. For instance, if you take insulin, your health care provider might suggest you take less insulin or eat a small snack with carbohydrates before, during, or after physical activity, especially intense activity. 4. You may need to check your blood glucose level before, during, and right after you are physically active. Stay safe when blood glucose is high. If you have type 1 diabetes, avoid vigorous physical activity when you have ketones in your blood or urine. Ketones are chemicals your body might make when your blood glucose level is too high, a condition called hyperglycemia, and your insulin level is too low. If you are physically active when you have ketones in your blood or urine, your blood glucose level may go even higher. Ask your health care team what level of ketones are dangerous for you and how to test for them. Ketones are uncommon in people with type 2 diabetes. Take care of your feet. People with diabetes may have problems with their feet because of poor blood flow and nerve damage that can result from high blood glucose levels. To help prevent foot problems, you should wear comfortable, supportive shoes and take care of your feet before, during, and after physical activity. What physical activities should I do if I have diabetes? Most kinds of physical activity can help you take care of your diabetes. Certain activities may be unsafe for some people, such as those with low vision or nerve damage to their feet. Ask your health care team what physical activities are safe for you. Many people choose walking with friends or family members for their activity. Doing different types of physical activity each week will give you the most health benefits. Mixing it up also helps reduce boredom and lower your chance of getting hurt. Try these options for physical activity. Add extra activity to your daily routine. If you have been inactive or you are trying a new activity, start slowly, with 5 to 10 minutes a day. Then add a little more time each week. Increase daily activity by spending less time in front of a TV or other screen. Try these simple ways to add physical activities in your life each day: Walk around while you talk on the phone or during TV commercials. Do chores, such as work in the garden, rake leaves, clean the house, or wash the car. Park at the far end of the shopping center parking lot and walk to the store. Take the stairs instead of the elevator. Make your family outings active, such as a family bike ride or a walk in a park. If you are sitting for a long time, such as working at a desk or watching TV, do some light activity for 3 minutes or more every half hour. 5 Light activities include. leg lifts or extensions overhead arm stretches desk chair swivels torso twists side lunges walking in place. Do aerobic exercise. Aerobic exercise is activity that makes your heart beat faster and makes you breathe harder. You should aim for doing aerobic exercise for 30 minutes a day most days of the week. You do not have to do all the activity at one time. You can split up these minutes into a few times throughout the day. To get the most out of your activity, exercise at a moderate to vigorous level. Try. walking briskly or hiking climbing stairs swimming or a water-aerobics class dancing riding a bicycle or a stationary bicycle taking an exercise class playing basketball, tennis, or other sports. Talk with your health care team about how to warm up and cool down before and after you exercise. Do strength training to build muscle. Strength training is a light or moderate physical activity that builds muscle and helps keep your bones healthy. Strength training is important for both men and women. When you have more muscle and less body fat, you’ll burn more calories. Burning more calories can help you lose and keep off extra weight. You can do strength training with hand weights, elastic bands, or weight machines. Try to do strength training two to three times a week. Start with a light weight. Slowly increase the size of your weights as your muscles become stronger. You can do strength training with hand weights, elastic bands, or weight machines. Do stretching exercises. Stretching exercises are light or moderate physical activity. When you stretch, you increase your flexibility, lower your stress, and help prevent sore muscles. You can choose from many types of stretching exercises. Yoga is a type of stretching that focuses on your breathing and helps you relax. Even if you have problems moving or balancing, certain types of yoga can help. For instance, chair yoga has stretches you can do when sitting in a chair or holding onto a chair while standing. Your health care team can suggest whether yoga is right for you. References. [1] American Diabetes Association. Foundations of care and comprehensive medical evaluation. Diabetes Care. 2016;39(suppl 1):S26 (Table 3.3). [2] Dietary supplements: what you need to know. National Institutes of Health, Office of Dietary Supplements. Updated June 17, 2011. Accessed June 21, 2016. https://ods.od.nih.gov/HealthInformation/DS_WhatYouNeedToKnow.aspx. [3] U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion. Physical Activity Guidelines for Americans, 2nd edition . Washington, DC: U.S. Department of Health and Human Services; 2018. https://health.gov/paguidelines/second-edition/. Updated January 14, 2019. Accessed January 14, 2019. [4] Yardley JE, Sigal RJ. Exercise strategies for hypoglycemia prevention in individuals with type 1 diabetes. Diabetes Spectrum. 2015;28(1):32–38. [5] Colberg SR, Sigal RJ, Yardley JE, et al. Physical activity/exercise and diabetes: a position statement of the American Diabetes Association. Diabetes Care. 2016;39(11):2065–2079. Best diet food for weight loss - Best diet for diabetics type 2



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