Traditionally, Indian people prefer vegetarian diet and ones in a week or a month prefer to eat non-veg foods. Hence, traditional Indian diet follows healthy practices.However, with the increased availability and use of fast-food and processed food, nowadays Indian population facing some major health issues like over weight gain, Insulin resistance, Type 2 Diabetes, and Chronic heart diseases.This article “Diabetes Diet Plan and Weight loss” explains how to follow our traditional Indian diet and stay away from all the health issues including diabetes. “Diabetes Diet Plan and Weight loss” article is not only for people with diabetes but are also applicable for people with obesity, polycystic ovary syndrome (PCOS) and chronic heart diseases.
1) Plan time of your daily food intake:
- Keep 4 hrs of time interval in between your every meal.
- Why? As we know, consumed food takes about two hours to get digested completely. Digested food material gets absorbed and used by our body in next two hours. So this complete process from digestion to absorption and use takes about four hours.
- Divide your daily food and time in equal four parts. Like, if you eat your breakfast at 8 am, you should have your lunch at 12 pm. The next meal time will be after four hours i.e. at 4 pm. Final meal i.e. dinner will be at 8 pm in the evening.
- Walk for some time after dinner and sleep at 10 p.m.
2) Plan your daily healthy food options:
- As we discussed above, while following the Diabetes Diet Plan and Weight loss, divide your food into four equal parts i.e. Breakfast, lunch, evening meal and dinner. But after having dinner till the next morning breakfast, there is a gap, hence solution for that is, at the time of dinner you must have foods which gets digested slowly and will provide nutrients throughout night when you are sleeping.
- Foods for dinner can be mushrooms, paneer, fish, lamb meat or goat meat; etc.
- Search on YouTube or websites for foods which supports Diabetes Diet Plan and Weight loss, slow digesting foods and recipes.
3) Change your cooking style:
- Completely avoid fried, broiled, barbecued and anything which is cooked on dry and high heat.
- For example boiled potato is a healthy option rather than having potato chips or fries. Fish curry is always better than fish fry.
- Ultimately, what I am trying to say is just avoid food which is being cooked on dry heat or on high temperature.
5) Eat Whole-grain foods:
- Refined grains are well known as polished or processed or milled i.e. flour. Polished or refined grains lose their nutritious part i.e. bran layer and germ. For example, white rice, white flour.
- What is brown rice? Brown rice is whole-grain rice with the outer hull removed. Differently pigmented outer layers of rice give them different colors. Red rice, gold rice, and black rice are all whole rices. All naturally pigmented rices are edible. Bran layer and cereal germ are rich in nutrients and other minerals.
- What is White rice? White rice is the same grain in polished form. The hull, bran layer, and cereal germ are removed during polishing it. Diabetic and Obes people should avoid eating white rice completely.
- These refined grains, milled, get digested easily and quickly, which shoots your blood sugar and insulin after meals. Therefore these foods also called high glycemic index foods.
7) Drink enough water:
- We have a built-in instinct i.e. thirst. Thirst is like a reminder that you need water. Pure water is not the only source to get hydrated, but you get water from various sources like milk, vegetables, fruits and many other food items.
- Adequate intake of water is considered to be 2.7 liters per day for women and 3.7 liters per day for men.
- These numbers include water from all sources. In diabetic condition drinking more water will help to flush excess sugar through urine.
8) Walk at least 6 km daily:
- Walk improves your sugar intake by body cells, specifically muscle cells; also improves your cardiac function. Diabetic people are more prone to cardiac diseases.
- So walking regularly, at least for 6 km, is going to reduce your overall risk to diabetic complications.
9) Take adequate sleep:
- It is necessary to sleep for at least 7 hours.
- Recent studies have found that deprived sleep leads to fatty liver and other related complications.
- It is also reported that day time sleep may lead to some complications like Obesity.
Diabetes Diet Plan and Weight loss:Take home message
- Divide and eat.
- Fix your meal time for everyday.
- Eat at least 200gm pulses and cereals everyday.
- Walk every one hour interval for 5 min. at your workplace.
- Eat Brown rice instead of white rice.
- Avoid fast food and high heat processed food.