Meal Plan for a 2000 Calorie Diabetic Diet

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Meal Plan for a 2000 Calorie Diabetic Diet

Diabetes mellitus is a condition characterized by abnormally high blood-sugar levels caused by the body's failure to produce or use insulin, a hormone responsible for breaking down glucose to convert it into energy. Diabetes complications include heart ailments, renal failure, blindness, coma or even death. Diabetic diet is a treatment for this condition apart from administration of insulin injections.

This diabetic diet is for large women and small-, medium- or large-size men who are reasonably active. It provides the patient the ideal number of calories he needs to keep going and to simultaneously keep his blood glucose, cholesterol and blood-pressure levels under control to avert diabetes complications.

This diet is high in dietary and soluble fiber, low in saturated fats and low in carbohydrates that aggravate diabetes because of high glycemic index. Ideally, 20 percent of the calories allowed should come from proteins. Thirty percent may come from fats, of which only a maximum of 10 percent can be saturated fats because they cause cholesterol. Fifty or 60 percent can come from carbohydrates.

The Diet Exchange system achieves the 2000-calorie diabetic diet goal by classifying all foods into six groups: starches, vegetables, fruits, lean meats, low-fat milk and fats. A fixed-quantity serving of foods in each of these categories has the same proportion of carbohydrates, proteins and fats. You can exchange foods of two categories.

This method of achieving the 2000-calorie diabetic diet focuses only on carbohydrates. The foods that come under starches, fruits and low fat milk have the same amount of carbohydrates in each serving (15 g). They can be exchanged also.

The diabetic diet sets limits on the number of servings of carbohydrates, proteins and fats a patient should have a day to achieve the 2000-calorie goal. The meal plan also involves manipulating the distribution of these servings amid different meals taken at different times of the day to control blood sugar levels.

Hence, the meal plan should involve distributing the carbohydrate servings to at least three meals a day instead of having all at a single meal. Readjusting the carb intake in the latest meal will be required if the blood sugar levels is high at that time of the day. Consume carbohydrates with more fiber in them to get a better effect on the blood sugar levels.

Diabetics are recommended to have five small meals a day rather than three large meals.

In your 2000-calorie diabetic diet, replace sugary foods (carbohydrates) with starchy foods (carbohydrates) like pasta and potatoes, because the former releases glucose into the blood more quickly than the latter.

Reduce your intake of proteins and fats to prevent gaining weight. Dairy products and meat containing saturated fats must be avoided. Replace fried, fatty foods containing saturated fats with steamed or grilled fatty foods containing unsaturated fats. Exchange fatty oil with olive oil that contains healthy fats. The meal plan must include five to six servings of fruits and vegetables daily for essential nutrients. Limit salty foods and replace salt in cooking with herbs and spices. Stay away from alcohol, which can lower blood sugar or cause heart diseases.

Food labels help in performing precise carbohydrate counts. Your exact personal 2000-calorie meal plan must be planned after consultation with a dietitian.

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700 Calorie Diet

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700 Calorie Diet

The culprits behind weight gain are no great mystery. Most people usually pack on the pounds because they eat too many calories and don't exercise enough. A low-calorie, balanced diet combined with a consistent exercise regimen is almost always the key to healthy, long-term weight loss. However, some people just can't wait for results. The following presents a 700-calorie diet that provides adequate nutrition levels for a short-term basis.

If you are planning to drastically alter your diet to get ready for bikini season or your high school reunion, you should know that crash dieting is not only harmful to your health, it generally only provides short-term results. However, if you are intent on attempting rapid weight loss through calorie deprivation, consult your physician to monitor your health while you are limiting yourself to such a low number of calories. Then plan your diet so you're getting the most nutrition out of the calories you do eat.

The following 700-calorie diet is low-glycemic and provides decent levels of nutrition. Make no mistake, sticking to a 700-calorie won't be easy, and it shouldn't be followed for more than a week or two. To help curb your appetite, make sure to drink plenty of water to help give you a feeling of fullness throughout the day.

Breakfast

(150 calories) 1 bowl oatmeal
(105 calories) 1 medium banana

Lunch

(100 calories) 3 oz. smoked or poached salmon
(154 calories) Tossed salad with vinaigrette

Snack

(8 calories) 1 cup salted raw cucumber

Dinner

(152 calories) Lean baked chicken breast
(31 calories) 1 cup broccoli

Obviously, excessive hunger is the challenge confronting those who limit themselves to 700 calories per day. The best way to manage this problem is to eat foods that have a low glycemic index. These types of foods include meats and most types of vegetables. Since low glycemic foods take longer to digest, they provide a steady consistent stream of energy. While foods with a high glycemic index tend to provide a short burst of energy only to leave you wanting more, low-glycemic foods such as broccoli, spinach, oatmeal and most salads help keep your cravings at bay by keeping blood-sugar levels steady throughout the day.

The human body requires a certain amount of calories to function normally. Although a 700-calorie diet can provide you with a quick start toward your overall goal of weight loss, it shouldn't be followed for more than a week or two. The best way to achieve healthy permanent weight loss is to eat a steady, nutritious diet and maintain a commitment to consistent exercise habits.

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How to Follow a 1500 Calorie Diet

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How to Follow a 1500 Calorie Diet

A 1,500 calorie diet is relatively straightforward, with most people who embark on one are successful at losing weight. According to the U.S. Department of Health and Human Services, the Dietary Guidelines for Americans in 2010 estimate that a reasonably active woman aged between 19 and 30 requires 2,000 to 2,200 calories a day, going up to 2,600 to 2,800 for her male counterpart. A deficit of 500 calories or more in a day is a good initial goal for weight loss. A combination of good planning, good nutrition and good exercise can contribute toward a healthy, sustainable weight loss whilst helping you adhere to your 1,500 calorie limit.

1

Make a commitment as to how many pounds you want to lose and by when. A quick way to determine how many calories you expend a day is to multiply your weight in pounds by 13. This will give you the calories needed in a normal day with some light activity. For example, if you weigh 140 pounds, your calories for the day would be 1,820. You would create then a deficit of 320 calories in one day. It takes a deficit of 3,500 calories to lose a pound, so by knowing your daily requirement and offsetting it against 1,500, you can work out how much weight you can lose weekly or monthly.

2

Divide your 1,500 calories up wisely during the day. Eating the right foods with the right nutrients will stabilize your blood sugars, reducing your cravings for fat and/or sugary foods. The Mayo Clinic has a food pyramid which gives guidelines for the correct type and amount of food you should be consuming in a healthy diet. Use up to 75 calories on sweet treats to stop you feeling deprived, triggering off cravings. Divide the remaining 1,425 between the following: three to five daily servings of fat, three to seven servings of lean protein and dairy, four to eight servings of carbohydrates, unlimited portions of fruit, at least three servings, and unlimited portions of vegetables, with at least four portions daily. By dividing your food groups, you will have a nutritious and well balanced 1,500 daily calorie diet.

3

Engage in daily exercise. Not only will exercise help you burn your 1,500 calories quicker, it releases mood enhancing endorphins that strengthen your willpower. To burn off one pound, you need to expend 3,500 calories in exercise -- the equivalent of walking 30 miles for an average sized adult. This may sound a lot, but it doesn't have to be in the one day -- space it over the week. Medline recommend's aerobic activity for at least two and a half hours spread over a week, but no less than 10 minutes at a time. Increase the amount of time you spend on aerobic activity every week to help your fitness and burn off those 1,500 calories. A strengthening class, such as a body pump class twice a week, will help you to become stronger, making your muscles more efficient at burning calories.

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