Best diets for type 2 diabetes - Best diets for weight loss
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Updated: May 12,2023





I have type 2 diabetes – what can I eat? You’re likely to be faced with what seems like an endless list of new tasks. Medical appointments, taking medication, stopping smoking, being more active and eating a healthy, balanced diet – it can all seem so daunting and overwhelming. With so much to take in at once and all the myths about diabetes and food that you’ll probably hear, it can be hard to know what to do. We can’t tell you exactly what to eat, but we can get you started with some options to try for breakfast, lunch and dinner. Planning ahead when it comes to food could help you feel less overwhelmed and more in control. “When I decided to make changes to my lifestyle, diet came first. I looked on the Diabetes UK website and read all about the food I needed to eat. It all looked simple – but to act on it and manage this new way of eating was difficult. I knew I had to do it.” Zahoor, living with type 2 diabetes. What’s the diabetes diet? There is no such thing as a special diet exclusively for people with type 2 diabetes. No two people with diabetes are the same. So there isn’t a one-size-fits-all way of eating for everyone with diabetes. In the past, people with type 2 diabetes were sent away after their diagnosis with a list of foods they weren't allowed to eat, or often told to cut out sugar. But our advice is to make healthier choices more often, and only have treats occasionally and in small portions. Because we know that making healthier food choices is important to manage your diabetes and to reduce your risk of diabetes complications, like heart problems and strokes, and other health conditions including certain types of cancers. Try and make changes to your food choices that are realistic and achievable so you’ll stick with them. This will be different for everyone, depending on what you eat now and the goals you want to achieve. Here are some examples of goals – think about yours and write them down if that helps: ‘I want to reach my target blood sugar level’ ‘I want to reduce my cholesterol levels (blood fats)’ ‘I want good blood pressure’ ‘I want to be a healthy weight’ ‘I want to be in diabetes remission’. You’re more likely to achieve your goals if you get some support – whether that’s from your healthcare team, your family and friends or other people with diabetes. There are millions of people with type 2 diabetes wondering what they can eat – you’re not alone in this. Diabetes diet plans to lose weight. If you’re overweight, finding a way to lose weight has huge benefits. It can help you manage your blood sugar, blood pressure and cholesterol levels. And there’s strong evidence to suggest that losing extra weight can put your type 2 diabetes into remission. We know this is more likely nearer to you being diagnosed, so find out everything you can about remission and speak to your healthcare team about it. There are different ways to lose weight, like a low-carb diet, Mediterranean diet and very low-calorie diets. Get our guide to losing weight – we’ve put together some meal plans to help you. But speak to your healthcare team too, they can refer you to a dietitian for more specific advice and help you stick to your plan. We haven't created low- or very low-calorie meal plans as these could be challenging using foods. Most people who follow these diets use special meal replacement products which are nutritionally complete. If you chose to try a low-calorie diet, speak to your GP or nurse first, especially if you use medication like insulin. Download your weight-loss planner. "I keep a daily diary and log my weight and activity. It keeps me accountable and focused." Edward Morrison, who lost over four stone – read his story. You can download My weight-loss planner (PDF, 534KB) to set goals and track your progress. By putting a plan in place and noting down your progress, you'll be able to see the positive changes you're making. Learn food hacks. Get practical tools and tailored advice on what to eat when you have type 2 diabetes – all in our Learning Zone. Breakfast ideas when you have diabetes. a bowl of wholegrain cereal with milk two slices of wholegrain toast with olive oil-based spread a pot of natural unsweetened yogurt and fruit two slices of avocado with a hardboiled egg. Lunch ideas when you have diabetes. Here are some healthy lunch ideas to choose from: a chicken or tuna salad sandwich a small pasta salad soup with or without a wholegrain roll a piece of salmon or tuna steak and salad. Think about having a piece of fruit or a pot of natural unsweetened yogurt afterwards too. Dinner ideas when you have diabetes. Here are some healthy dinner ideas to choose from: lasagne and salad roast chicken and vegetables, with or without potatoes beef stir-fry and vegetables, with or without brown rice chicken tortillas and salad salmon and vegetables, with or without noodles curry with chickpeas and brown rice. Get more dinner recipes – you can search by type of meal and ingredient. Can I eat fruit? Yes, whole fruit is good for everyone and if you have diabetes, it’s no different. You shouldn’t avoid them because they’re sugary. Fruits do contain sugar, but it’s natural sugar. The sugar in whole fruit is different to the added sugar in things like chocolate, biscuits and cakes or other free sugar found in fruit juices and smoothies. Other things to avoid are foods labelled ‘diabetic’ or ‘suitable for diabetics’, and eating too much red and processed meat or highly processed carbs like white bread. Cutting down on these means you’re reducing your risk of certain cancers and heart diseases. Still not sure which foods mean you’re making healthy choices? Read our 10 top tips for healthy eating when you have diabetes – it takes you through the foods that are healthier than others, including which carbohydrates are the better choice and how to be smart with snacks. Can I snack in between meals? Some people with type 2 diabetes hear about hypos (when your blood sugar gets too low) and think they need to eat snacks to avoid them. But this isn’t the case for everyone. You don’t need to eat snacks if you’re not taking any medication for your type 2 diabetes. If you treat your diabetes with medication that puts you at risk of hypos, like insulin, you may need a snack to prevent a hypo. But if you find you’re having to snack a lot to prevent hypos, talk to your healthcare team so they can give you more advice. Snacking in general can make it harder to manage a healthy weight though, which is really important for managing your diabetes. So if you do feel like a snack, go for a healthier option like carrot sticks and hummus or some dark chocolate rice cakes. We’ve got lots of simple snack swaps to try. Get support to eat well. Get support from your healthcare team, and talk to family and friends about how you’re feeling and what they can do to help. If you usually do the cooking at home or someone cooks for you, it can help to read this information together and talk about small swaps and changes you can make in the kitchen. Go on a structured education course. Being diagnosed with type 2 diabetes can often feel like there’s a lot to learn. But going on a course can help you understand what diabetes is and how food affects your body. Ask your healthcare team about getting on a structured education course near you or find out more in our education information. Join Learning Zone. Learning Zone is our online education service to help people with diabetes understand and manage their condition successfully. We’ve made a section all about food hacks to help you learn how to make those simple swaps – log into Learning Zone. Chat about food in our online forum. Our support forum has over 18,000 members. It’s a place to have a chat with someone else who has type 2 diabetes, ask questions about food, or just read other people’s posts to see what diets are working for them. We’ve got dedicated boards for people talking about food, recipes and weight loss. Call our helpline. Our helpline is free and our trained counsellors get hundreds of calls about food every week.


15 Best Diets for Weight Loss in 2023, According to Experts. Scientists say these nutrition plans have enough evidence to believe they work in the long-term. By Marisa Cohen Updated: Jan 4, 2023. play icon The triangle icon that indicates to play. Going on a diet involves careful planning and plenty of research upfront. After all, you don’t want to find any diet—you want the right diet. And, if weight loss is your goal, you want to go on the best diet to lose weight that also fits within your lifestyle. “Eating a nutrient-rich diet can make us feel better and more energized, and it lets us know we are taking steps towards a healthier life,” says dietitian Amanda Beaver, R.D.N, of Houston Methodist Wellness Services. But when you start researching the best ways to lose weight, your head can start spinning with all the different “miracle” diets out there—keto! paleo! 5-2 fasting! And of course each of these has an army of true believers, who post all over Instagram about how awesome they feel giving up carbs/sugar/meat/dinner. It can be impossible to know which one to try. How to choose a new diet. Deciding on a new diet is a big deal, and it can be tricky to select the right one for you. “One must remember that healthy weight loss is a commitment that takes time,” says Keri Gans, M.S., R.D., author of The Small Change Diet . “There is no silver bullet. When choosing a diet, opt for one that is an all-food inclusive and not one that is about eliminating foods, especially those you love.” Amanda Holtzer, M.S., R.D., a dietitian at Culina Health, suggests asking yourself the following question before settling on a new diet: ● Is this diet sustainable for you? “Meaning, can you do it seven days a week, forever?” she says. “Because if not, the second you stop doing it, chances are you’ll gain the weight back.” ● Is this diet overly restrictive? If you’re going to feel deprived, Holtzer says it will be tough to stick with a particular diet. “Eventually, those cravings will take over,” she says. “Oftentimes, this kind of situation leads to overindulgences or even binges.” ● Will you be able to live your life while on it? If you like to eat out with friends, grab ice cream on occasion, and enjoy mimosas at brunch, it’s important to consider if your diet will allow this, Holtzer says. “If you think you’ll have to put your life on hold to execute this diet properly, it ain’t the one,” she says. ● Will you be adequately nourished? Holtzer says this is “the most important” question to ask yourself. “Any diet that prescribes intensely low calories is not the one,” she says, citing diets that want to you to restrict yourself to 1,200 calories. “Remember, the second you stop eating that way, you’ll gain the weight back,” Holtzer says. Ultimately, Gans says, “a good fit will have many parts to it that become part of your lifestyle, not something that you will be counting the days ‘til it is over.” How long should you give a diet before trying something new? Sure, it’s possible to choose a diet the first time that may not be right for you. So, how long should you give it? Holtzer says “not very long.” She recommends doing daily check-ins with yourself to see how you’re feeling on a new diet. A few things to consider, per Holtzer: How well you’ve been able to stick to the diet What you did well What you could have improved on Whether you feel satisfied from your meals and snacks How much you’re thinking about food on the diet How much the diet is impacting other areas of your life. “Even if you finish day one of a diet, and the answers to some of these questions indicate that this diet may not be right, I would say it’s time to call it,” Holtzer says. “Life is too short to be on a diet that takes away from it.” (But, she adds, if you feel like daily check-ins are too much, you can reevaluate every week.) Gans agrees that you shouldn’t stick with something that doesn’t feel right. “If you are losing one to two pounds a week, then you are on the road to success,” she says. “However, if you are losing weight, but feel you cannot continue for long because it is so darn hard, the time to switch is immediate.” Overall, Gans recommends keeping this in mind: “The best diet is the one that doesn’t feel like a diet. The plan incorporates all foods groups, teaches you about portion sizes, provides healthy cooking tips, includes dining out strategies, suggest regular physical activity and adequate sleep. The best diet is actually not a diet, but a lifestyle.” We asked a panel of dietitians to sort through some of the most buzzed-about diets, and discuss the good, the bad, and the hungry. Here are their recommendations of the top 15 to consider—and 4 to forget about. Best diets for type 2 diabetes - Best diets for weight loss



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