Any weight loss plan has two key components—diet and exercise. And the key differentiating factor between a weight loss program for diabetics and any other weight loss plan is the diet part of it.
Diabetics need to maintain a proper diet that suits them and helps manage their blood sugar levels while aiding in weight loss.
Here’s a list of some of the most popular diet plans that are well-suited for people with diabetes and are incorporated in weight loss programs for diabetics:
1. The DASH Diet
The Dietary Approaches to Stop Hypertension, aka the DASH diet, is one of the most-commonly followed diets in weight loss programs for diabetics. While this diet was initially designed to reduce blood pressure levels, it was later found to be useful for diabetics as well.
This diet discourages food that has high saturated fats or high sugar content and encourages plant-based food items like fruits, vegetables, legumes, and nuts. Since people with diabetes often have hypertension as well, this diet is particularly useful for them.
Things to Eat
- Fruits
- Vegetables
- Legumes
- Nuts
- Low-fat dairy
- Lean meats like fish
Things to Avoid
- Fatty meats
- High-fat dairy products
- Sugary beverages
- Sweets
2. The Mediterranean Diet
This diet is quite similar to the DASH diet, as it also discourages red meat and saturated fats, and is equally effective in weight loss programs for diabetics. As the name suggests, the diet takes its inspiration from the dietary habits of people in Mediterranean countries.
The diet encourages the consumption of foods rich in oleic acid which occurs naturally in some animal and vegetable oils. This diet helps lower blood glucose levels and also aids weight loss.
Things to Eat
- Protein-rich foods like fish and eggs
- Fruits
- Vegetables
- Whole grains
- Red wine (if you want to indulge occasionally)
Things to Avoid
- Red meat
- Saturated fat
- Sugar
3. The Flexitarian Diet
This is a flexible, mostly vegetarian diet for weight loss programs for diabetics. This diet encourages eating more plant-based foods and less meat, similar to most other diet plans on this list.
Since meat has comparatively more calories than fruits and veggies, this diet helps reduce your overall calorie intake.
Things to Eat
- Non-meat proteins like beans, eggs, etc.
- Fruits
- Vegetables
- Whole grains
- Dairy
Things to Avoid
- Meat
4. Vegan Diet
This is very similar to a vegetarian or flexitarian diet with the exception that it also prohibits other animal products like dairy and eggs. This is a completely 100% plant-based diet and discourages all animal-based products.
Unlike other diets on this list, this does not prohibit sweets as long as they don’t contain any milk, butter, or eggs.
Things to Eat
- Fruits
- Vegetables
- Healthy Fats
- Plant-based proteins like tofu, peanut butter, soy milk, etc.
- Grains
- Legumes
- Nuts
Things to Avoid
- Dairy
- Meat
- Poultry
5. Mayo Clinic Diabetes Diet
This is another diet on this list that emphasizes the consumption of fruits, whole grains, and vegetables. The basic idea behind this diet is to encourage eating foods with low energy density, which means that you can eat more while consuming fewer calories.
This diet requires you to eat three meals a day at regular times. The diet encourages the consumption of healthy carbohydrates, fiber-rich foods, and healthy fats. You can also have some light, healthy snacks in between meals.
Things to Eat
- Fruits
- Vegetables
- Legumes
- Whole grains
- Dairy products
- Nuts
- Canola, peanut, and olive oils
- Healthy fishes like salmon, tuna, etc.
Things to Avoid
- Saturated Fats
- Trans fats
- Cholesterol-rich products like high-fat dairy and animal proteins
- Sodium
Don’t Forget to Add Some Physical Activity
Now that you know the best diets for weight loss programs for diabetics, don’t forget to add some kind of physical activity into your routine. No weight loss plan is complete without adding some amount of exercise into the mix.
Choose any form of exercise that you are comfortable with and can continue doing on a regular basis, without taking a toll on your health. Whether you like going to the gym and sweating it out or dancing, it’s up to you to select the kind of exercise that you want to incorporate into your plan.
A weight loss program for diabetics should include a diet suitable for people with diabetes, combined with some sort of physical activity. So take your pick and select the best combination of a diet and workout plan to form your own weight loss routine.
Final Verdict
These are some of the most effective diets that you can incorporate into weight loss programs for diabetics. These focus on eating foods that help keep your glucose levels in control and help utilize insulin better.
However, it is not necessary to stick to any one particular diet strictly. The key to any successful weight loss program is to be regular and consistent and follow the plan. You can only stick to a plan in the long term if you are comfortable with it.
