I have a problem with my weight. I am diabetic and for over ten years I have been struggling with my weight.
If I lose any weight it is no more than two pounds. My weight is almost always constant at 180 pounds. I would like some information on weight management — that is dieting, what to eat, and meal preparation. Most of all, I would like to be put on a strict diet because I know that I am disciplined enough to stay on that diet. I really need help.
Thanks in advance.
Good day Carole,
Sorry to hear about your diabetes and weight management issues. It is important for me to know if you are currently on medication for diabetes. This would have to be taken into consideration when recommending a weight loss programme.
If you change your diet while on diabetes medication, you would also need to adjust your medication as well. It would therefore be wise to check with your physician regularly and monitor your glucose level as well, while going on a diet.
Diabetes mellitus, commonly called "sugar", results from a defect in the production of insulin from the pancreas. If there is an absence of insulin, the body cannot utilise glucose (blood glucose). Glucose is the principal energy source of the body.
Due to a lack of insulin in diabetics, the amount of sugar circulating in the blood is high and the amount of glucose absorbed by the body tissues is low. The high level of glucose in the blood will have to be dealt with by the body. This often results in damage to the body.
More than most disorders, diabetes is associated with diet. In a nutshell, diabetes is a chronic disorder of carbohydrates (sugar, starch) that over time increases the risk of kidney disease, blindness and causes a predisposition to infections. Genetic predisposition and a diet high in refined processed food and low in fibre is believed to be behind most cases of this disease.
Now that you are ready to lose weight, you'll have to make some changes to your lifestyle. Losing weight, especially in the stomach region is very important in the management of diabetes. Once you start your weight loss programme, you need to check your blood sugar levels at regular intervals.
In addition, you should also get your doctor to monitor the dosage of medication, if you are on medication.
You will definitely have to make some changes in your diet and your exercise programme. The main aim is to maintain your blood sugar level at an acceptable level while you lose weight. Here is a plan that I think will help. Choose one option for each meal.
Breakfast (between 6:30 and 7:30)
Two or three fruits or two yogurt cups and one fruit or steamed callaloo plus two fingers of green bananas and a slice of pumpkin and raw vegetables or six to eight ounces of unsweetened porridge (you can add cinnamon powder for taste).
Mid-morning snack (between 9:30 to 10:30)
12 ounces of green juice (callaloo, string beans and cucumber blended) or 12 ounces of coconut water.
Lunch (between 12 noon to 1:30 pm)
Protein of choice plus raw and steamed vegetables or light soup plus salad or raw plus steamed vegetables plus one finger of green banana plus one slice Irish potato or two to three fruits.
Mid-afternoon snack (between 3:30 to 5:00 pm)
Six to eight ounces of carrot juice or 12 ounces of coconut water or 12 ounces of water
Dinner (between 5:30 and 6:30 pm)
Any of the same choices as lunch
It is also important to do an exercise programme. You can start by doing half an hour each day as exercise could help to reduce your sugar levels.