Diet Tips For Diabetics: 7 Healthy Ways To Lose Weight

What would be good for you to eat? 

Everyone has their own methods and theories about the best way to slim down.
Looking to lose weight but don't know where to get your tips from? How about a diet doctor who advises other doctors on how to reverse diabetes and fat gain in their patients?Credit: Rex Features
But one person it might be worth listening to is Dr Michael Mosley.

He's the guy who brought us the 5:2 diet and he's now written another book called The Fast 800, How to combine rapid weight loss and intermittent fasting for long-term health, which he uses to advise other health care professionals on how to help their overweight and diabetic patients.

He claims that 800 calories is the golden number when it comes to successful weight loss.

If you have diabetes, concentrate on eating high-fiber, lean protein, fruits, fewer process carbs, organic products, vegetables, low-fat dairy and solid vegetable-based fats. For example, avocado, canola oil, nuts and olive oil are good choices.

Carbohydrate consumption should likewise be dealt with. Have your dietitian or nutritionist provide an objective carb number for snacks and dinners.

Here is a list of seven diabetic friendly food that can help you with weight loss. 

1. Pick your carbohydrates intelligently. All carbs influence blood glucose levels so it's essential to know which sustenances contain sugars. Pick the more beneficial sustenances that contain carbs and make sure to know your proper portion sizes. Here are a few of those choices:

1.fruits,
2.vegetables,
3.whole grains,
4.(Brown rice) whole oats ,
5.chickpeas, 
6.lentils, 
7.beans milk and
8.yogurt.

2. Reduce your salt intake. Eating heaps of salt can increase the danger of hypertension, which can, in turn, lead to stroke or heart disease.Attempt to limit yourself to 6 grams (one teaspoonful) of salt per day.

3. Be shrewd with tidbits. If you want a snack, pick yogurts, fruits, unsalted nuts, seeds and vegetables rather than bread rolls, chips crisps and chocolates. Make sure to keep track of your portions – it'll help you watch out for your weight. Healthy FoodCheck out what you should eat if you are suffering from diabetes. Pictured: Salad bar selections are seen, November 28, 2016 at a Ralph's Supermarket in Irvine, California. Photo: Getty Images/Robyn Beck

4. Drink liquor reasonably. Liquor or alcohol is high in calories, so on the off chance that you do drink and you're attempting to get thinner, consider curtailing. Attempt limit yourself to 14 units every week. In addition, make sure to spread it out so you can avoid binge drinking. On the off chance that you take insulin or different diabetes drugs, don't drink on an empty stomach.

5. Pick healthier fats.
With that being said, many types of fat influence our well-being in various ways.

6. Eat heart-healthy fish.
Eat fresh fish no less than two times every week.
Salmon fish, tuna, mackerel and sardines are wealthy in omega-3 unsaturated fats, which may forestall coronary illness.
Fried fish is not as healthy for a diabetic patient so try to avoid it.

7. Remember to keep moving. Being more physically dynamic goes hand in hand with eating healthy. It can help you deal with your diabetes and furthermore diminish the danger of heart issues. This is on the basis that it increases the measure of glucose utilized by your muscles and enables the body to utilize insulin all the more effectively.

Health Harvard advises exercising one to three hours after eating, when your blood sugar level is likely to be higher.

“If you use insulin, be sure to test your blood sugar before exercising. If it is below 100 mg/dL, eat a piece of fruit or have a small snack. This will bump your blood sugar up and help you avoid hypoglycemia.

Test again 30 minutes after your snack to be sure your blood sugar level is stable. It's also a good idea to check your blood sugar after any particularly grueling workout or activity. If you're taking insulin, your risk of developing hypoglycemia may be highest six to 12 hours after exercising. Experts also caution against exercising if your blood sugar is too high (over 250).”

The combination of eating well and keeping active will also help to maintain a healthy weight. “This will help to protect your blood pressure and cholesterol, and reduces your risk of developing serious problems with your eyes, feet and heart,” says Diabetes UK.

If you need to lose weight, the NHS recommends trying to lose around 0.5 to 1kg a week.