Changes To Your Diet That Promote Weight Loss
If you’re at risk for diabetes or have diabetes, controlling your weight isn’t just an important part of management, but also helps prevent complications.
How much and what you eat can either promote or prohibit weight loss. Here we break down some diet changes you can make that can help to promote weight loss:
Choose Whole Grains: Opt for whole grains like brown rice, quinoa, and whole wheat over refined grains to help manage blood sugar levels.
Control Carbohydrate Intake: Monitor your carbohydrate intake and focus on consuming complex carbs in appropriate portions to prevent blood sugar spikes.
Portion Control: Be mindful of portion sizes to avoid overeating, which can contribute to weight gain and blood sugar fluctuations.
Include Lean Proteins: Incorporate lean protein sources like poultry, fish, tofu, and legumes to help control hunger and maintain muscle mass.
Healthy Fats: Choose sources of healthy fats such as avocados, nuts, seeds, and olive oil while limiting saturated and trans fats.
Fiber-Rich Foods: Consume foods high in fiber, like vegetables, fruits, whole grains, and legumes, to help stabilize blood sugar levels and promote satiety.
Reduce Added Sugars: Minimize foods and drinks with added sugars, as they can lead to rapid blood sugar spikes and weight gain.
Regular Meals: Stick to regular eating patterns, including balanced meals and healthy snacks, to help regulate blood sugar levels and prevent overeating.
Hydration: Drink plenty of water throughout the day, as staying hydrated can aid in weight loss and overall well-being.
Limit Processed Foods: Reduce intake of processed and highly refined foods, as they often contain hidden sugars, unhealthy fats, and excess calories.
Meal Planning: Plan meals ahead of time to make healthier choices and avoid impulsive, less nutritious options.
Monitor Blood Sugar: If you have diabetes, monitor your blood sugar levels regularly and work with a healthcare professional to adjust your diet accordingly.
Remember, it’s essential to consult with a healthcare provider or registered dietitian before making significant changes to your diet, especially if you have diabetes or are at risk for it. They can provide personalized guidance based on your individual health needs and goals.