Type 2 Diabetes Weight Loss Diet Plan – With the 2-Day Diabetes Diet, there are no restricted foods and no carb counting. You only need to limit what you eat 2 days a week. You’ll see weight loss, your blood sugar levels stabilize, and your waistline shrink.
In a recent study, British researchers found that cutting carbs just two days a week was better than a regular, calorie-restricted diet in terms of weight loss (about 9 pounds lost vs. 5 pounds) and reduced insulin levels (a 22% drop). vs. 4%). Based on this and other research that shows safe weight loss is the key to reversing and preventing diabetes, Reader’s Digest teamed up with nutritionist and diabetes expert Erin Palinski to break down the latest science to create a plan. It’s easy-to-follow that allows people with diabetes to have their cake—and other carbs—and keep their blood sugar under control.
Type 2 Diabetes Weight Loss Diet Plan
Diagnosing diabetes can be overwhelming and scary, and many people with diabetes have struggled with eating disorders for years. The 2-Day Diabetes Diet is easy—no restricted foods and no carb counting. You only need to cut back on what you eat 2 days a week – and studies show you’ll see weight loss, your blood sugar levels stabilize, and your waistline shrink.
Diabetes Food Chart The Best Food For Diabetes
On those 2 days a week, you follow the low-carb “Power Burn” plan, and consume about 600 calories of selected foods. What does it look like on your plate? How about a 2 egg omelet with onions and spinach plus yogurt for breakfast; a hearty bowl of carrot soup with fresh fruit a day; meat and broccoli to eat with milk; and a cup of delicious grapes to eat? Or Canadian bacon and spinach for breakfast with a cup of milk; vegetable soup with a slice of banana on top and peanut butter for lunch; roasted chicken and zucchini over pasta for dinner; and an orange and a cup of milk for dinner. With these delicious belly-filling meals, you won’t believe it all adds up to only about 600 calories.
For the rest of the week, you follow a delicious 1,500-calorie-a-day Mediterranean diet—which we call these days “Nutrition”. You can enjoy the rewards of colorful fruits and vegetables, lean proteins, whole grains, and lean meats.
The program is designed to be flexible – you can do your energy burning days whenever it works for you, and you can choose almost any food to suit your taste – and it will work for both people with type 2 diabetes and those at risk.
Erin Palinski-Wade, RD, CDE, CPT, American Belly Fat Fighter, is a nationally recognized nutrition and reproductive expert who has contributed to national media such as The Doctors, The Early Show, ABC News, CBS News, 12 News, Fox News, Fitness Magazine, Consumer Reports, Chicago Tribune, and Prevention Magazine. He has a private practice in NJ and often works as a media speaker, nutritionist, and speaker. He is also a regular expert on KnowMoreTV and the author of several books including “Belly Fat for Dummies,” “Weight Management Program for Toddlers,” and “Healthy Resolutions Weight Management Program.” Erin is a passionate and inspiring speaker known as a nutritionist who offers practical, practical advice that will help you start getting results right away, but most importantly, keep the results permanent!
Intermittent Fasting For Diabetes: Pros And Cons
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Click on ‘Register’ I agree to the Terms of Use and agree to the Privacy Policy and Funding Notice. The free ebook is available to new US subscribers only. Offer redemption at Simon & Schuster’s ebook partner. You must redeem within 90 days. Check out the complete rules and this month’s picks. This 7-day diabetes meal plan will give you an easy-to-follow meal plan to get the healthy nutrition you need as a diabetic.
Most importantly, all the foods on this meal plan are delicious and will give you the motivation to stick with the plan!
Includes instructions on how to find your daily calorie needs and adjust your meal plan to your goals (weight loss, maintenance, weight gain, etc.)
Diabetes Diet: The Best And Worst Foods For Type 2 Diabetes
For easy planning, it also includes a downloadable grocery list and a daily summary that you can take out and put in your fridge or bring in to buy groceries.
All of these products are low carb so they fit into the diet of most people with diabetes.
If you prefer a low-carb diet, you can follow our Ketogenic diet.
A good diabetes diet plan is one that provides you with all the healthy nutrition you need while helping you maintain your blood sugar levels.
Type 2 Diabetes
According to the 2019 American Diabetes Dietary Guidelines, there are many different ways to create a healthy diabetes meal plan, but there is “growing evidence that a low-carb diet may benefit people with diabetes and prediabetes.”
Of course, no diet plan will suit everyone. You may have special dietary needs or food allergies to consider or just like different foods that are not included in this program. If so, use this plan as a starting point and replace the foods that aren’t working for you with similar macronutrients.
We all have different calorie needs. Your daily calorie needs depend on your size, fitness level, daily activity, gender, and more.
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When you’re creating a diabetes diet plan, your first step should always be to calculate your “calorie balance,” or how many calories you need each day to maintain your weight.
Sample Low Fat 1,200 Calorie Diabetes Diet Meal Plan
You can learn exactly how to get your calorie balance with 5 easy steps in this post: “How to Get Your Daily Calorie Need”.
Once you know your calorie balance, you can adjust your daily calorie intake up or down to meet your goals. If your goal is to lose weight, I recommend that you eat about 500 calories less than your average daily (but not less than 1,200 calories per day). This should lead to weight loss and stability.
If you want to build more muscle (or gain weight in general), start by eating 300-500 calories more than your normal daily intake and see what happens. If you find that you are taking in too little fat, cut back on calories.
This is a 1600-calorie meal plan that can be adjusted to any number of daily calories you choose.
Healthy Eating For Blood Sugar Control
The meal plan has 3 main meals and 2 snacks per day and tells you how many calories and carbs are in each meal and snack.
If you need to change calories, start by adding or removing foods. If that’s not enough to reach your calorie goal, change one or more of the main dishes.
Vegetables contain a different line for each day but it is recommended to divide them so that you eat vegetables with each main meal (or at least at lunch and dinner). Vegetables are also good to eat throughout the day to reduce hunger.
Vegetables in this plan mean low carb vegetables like lettuce, broccoli, potatoes, etc. NOT carbs like beans, potatoes, etc. You can find a list of great low-carb vegetables at the end of this post.
Day Diabetes Meal Plan: Meals And Planning Methods
You can download a day-by-day meal plan summary HERE and print it out and hang it on your fridge (or save it to your computer or phone) so you always know what to eat next.
To make your meal planning for the week easy, you can find a downloadable meal plan HERE that includes everything you need to make each meal.
Many meals can be made in large batches and stored in the refrigerator. Some meals are multi-day so you can cook for several days at once so always check the day-by-day plan before you start meal planning.
Food: 5.2 oz (148 g) Greek yogurt (0%) + 1 oz. (28 g) almonds (248 calories & 12 carbs)
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Vegetables: 20 oz. (4-5 cups, 570 g) vegetables to enjoy throughout the day – average 80 calories & 20 g carbs
Dinner: 1 serving of Rosemary Chicken (Tuscan Style) + 1 serving of Cauliflower Mash (375 calories & 14 carbs)
Food: 4 oz. (114 grams) hummus (200 calories & 17 g carbs) Tip: Enjoy with some vegetables every day
Dinner: 1.5 servings of boiled mustard chicken wings + 3 oz. (86 g) cooked quinoa (382 calories & 21 g carbs)
Day Diabetes Meal Plan (with Printable Grocery List)
Dinner: 1 serving of Salmon with Lemon Butter + 3 oz. (86 g) cooked quinoa (439 calories & 17 carbs)
Food: 5.2 oz (148 g) Greek yogurt (0%) + 1 oz. (29 g) almonds (248 calories & 12 g carbs)
If there is a recipe in the program that you don’t like, you can easily mix it up by choosing other recipes from our library. Only choose recipes with similar calories and carbohydrates to what is listed
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