Easy Diet Plan For Diabetics And Overweight
My mother and my father in law both are diabetics, my husband is a pre-diabetic and I am still overweight. Well, what to say… that is what it is. Now why I am mentioning this here? The simple reason is that I am trying hard these days to keep diabetes and weight under control. After researching a lot I have devised an easy diet plan for Diabetics and overweight to keep their sugar controlled and, of course this is surely going to help the overweight people also. Here is a warning for obese people, this is a lifetime diet so don’t think you will lose weight in a week or month eating like this. If you intend losing weight fast you may join IWB Weight Loss Program.
Begin your day well
Get up early in the morning and do Pranayam for 20 minutes. Go for a 30 minutes walk then take two glasses of water with Apple Cider Vinegar.
One or two chapattis made of wheat flour, black gram and barley, all in equal quantity, with any vegetable. A glass of buttermilk will be a perfect accompaniment.
Have green salad. One bowl brown rice and one mixed bran roti with whole dal and seasonal vegetable and of course a bowl of yogurt. Avoid root vegetables. After 15 minutes of lunch drink a glass of hot water.
Soup with some sauteed vegetables and two tsp oats added.
Have minimum two snacks. One of nuts and seeds and other of fruit.
How to choose foods?
We need to understand that what we love to eat might not be the best foods for us. Here the advice is to include all permissible foods, vegetable, dairy products & other eatables as part of your daily diet. Diabetes and weight issues enter our lives because we tend to focus on some specific foods while ignoring other healthier ones. So try to balance Carbohydrates, vitamins, proteins and all other essential nutrients.
Make exercising a way of life.
Yoga, walking and other simple workouts are a must to help you control diabetes as well as weight.
Foods to avoid
Use of Refined Flour (Maida) should be restricted as far as possible. Anything made of refined flour such as bread, pao, Pizza, Samosa, Bhature etc should be avoided as far as possible. However, Brown or whole grain or multi grain bread can be taken sometimes.
Avoid taking vegetables like Pototaos, Sweet Potatoes, Carrot etc. having more sweet and carb contents. Fruits like Mango, oranges, Bannana, grapes etc should not be taken.
What to have?
Have fruit and vegetable salad, as an integral part of your daily diet.
Sprouts and milk products as double toned milk, yogurt, buttermilk and Paneer.
Have vegetables like cauliflower, cabbage, methi, palak, radish, lady finger, bottle gourd and tinda etc.
You can have fruits like guava, apple, pomegranate, melons, papaya etc.