How to Create a Diet Plan for a Type 2 Diabetic
People who suffer from type 2 diabetes need to create a diet plan for themselves that focuses on helping them control their weight. This is important at any age, but especially for children and people over 50 suffering from type 2 diabetes, as they are either more vulnerable to the effects of glucose variations or to other health problems related to sugar imbalance.
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Instructions
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Reduce your carbohydrate intake to no more than 40 percent of your total daily calories. The carbohydrates consumed in a diabetic diet should come from whole grains rather than refined carbohydrates (white flour, sugars) and should be divided equally throughout the day, rather than consumed at a single meal.
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Calculate how many calories you need to cut from your diet in order to lose weight (or maintain your current one, if appropriate). This can be done by counting 12 calories for each pound of body weight. For example, a 150-lb woman should be eating about 1,800 calories in order to lose weight. As the weight comes off, the amount of calories should be adjusted accordingly.
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Create a diet plan that allows for several small meals throughout the day. This means eating at least 3 main courses plus 2 or 3 snacks, at intervals of no more than 3 hours. While this is essential for all diabetic people (to keep blood sugar stable), it is especially important for people who suffer from type 2 diabetes, as eating frequently reduces appetite, controls cravings for high-fat, high-sugar foods and activates the metabolism to burn calories and fat faster.
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Consult the American Diabetes Association website for tips on how to create a plan that adapts to your particular goals and current situation (see Resources below). The ADA can help you adapt your diet plan for more effective weight loss, including providing tips on how exercise affects your diet, how to modify recipes and quick tips for everyday weight loss.
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Increase your consumption of healthy, non-saturated fats, such as those found in avocados, olive oil and nuts. This is especially important if you are cutting down on the amount of carbs in your diet, as the added fats will produce a feeling of satiety. Extra fiber can also help to give you more energy and control hunger and cravings.
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Tips & Warnings
Account for eating out, but keep in mind that the best way to lose weight and keep to your diet plan is to consume home-cooked meals at least 70 percent of the time. Restaurant food can be part of a healthy eating plan for a type 2 diabetic, but should be carefully considered, as dishes are often high in fat and added flavorings that provide extra calories, carbs and fat.
