The High on Diabetes, Part 4: 1200 Calorie Diabetic Diet Not So Bad

One very basic way for diabetics to lose weight is to simply limit their caloric intake to less than what they are burning. This sounds simple enough—yet most subconsciously believe they would starve. There is definitely a difference between starving and just wishing to eat; and the fact of the matter is that if you normally eat 2000 calories a day and are now eating only 1200, your body will burn your body fat to make up for what it still needs. You will not starve. Read on to find out a little more about the 1200 calorie diabetic diet and how you can implement it today.

If you plan to use a low calorie diabetic diet to lose weight while still keeping steady levels of your blood sugar, you must modify the typical low calorie diet to meet your own needs as a diabetic. This would include things such as spreading your carbohydrates out over the day (to keep your blood sugar levels fairly constant) and modifying your meat/ fats intake to prevent weight loss.   Plan to include around ten servings of 15 grams of carbohydrates in your daily diet.  This will give you enough carbs to keep your blood sugar levels up, but not enough to gain weight on.  As far as the fat and meats go, a good way to plan how much of these foods you need is by using the following guidelines.   Fifty percent of your calories should be coming from carbohydrates; twenty percent from proteins, and thirty percent from fats.

When using a 1200 calorie diet for diabetics meal plan, there are certain principles that you must follow to see results.  First, never skip breakfast.  Many people think this is an easy way to reduce their caloric intake, but in reality it is the worst way to do that.  When you starve your body for breakfast, it tends to go into starvation mode, and will try to hold on to every calorie it receives once you start eating.  Small breakfasts are fine, such as a piece of fruit or a small bowl of cereal.  The point is to get your calorie burners up and running early in the day.  Secondly, use your lunch and dinner mealtimes to get the proteins, fats, and veggies you need.  Chicken salad, tuna salad, fish, or the like are excellent options to have with a salad for lunch.  For dinner, try a piece of grilled chicken or fish with steamed veggies and lemon juice, and a half cup of brown rice.   These are filling meals that will provide you with the nutrients you need and the satisfaction you can enjoy without eating too many calories.

Another pointer when it comes to counting calories is that once you count for about a week, you should have a really good idea of how many calories is in what. We are creatures of habit and often eat many of the same foods, although in different combinations, from week to week. An average fist or a deck of cards is often a serving of lean meat, which will be around 200 calories. It depends on the cut and the amount of fat, but once you measure you will get a good idea of how many calories is in what. You will be amazed at how many vegetables and fruits you can eat throughout the day. Most of the calories we eat in a day come from fat and starches, especially processed starches such as cereals and crackers. One way to feel full and satisfied throughout the day on a 1200 calorie diet is to make sure to fill it with healthy choices. If you do feel like 1200 calories is too limiting and you are hungry, then you may want to try a 1500 calorie diet.

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Stephanie

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