Diabetes and Weight Loss: 18 super tips for a healthy figure

1. Diabetes and weight loss certainly go hand in hand, experts agree that your weight is a hugely important part of your overall health. In addition, research (1) shows that obesity increases the risk of various conditions, such as high blood pressure, kidney stones, cardiovascular disease and even cancer.

1. When talking about successful diabetes management, losing a few pounds is extremely important.

1. How you do that exactly, you will discover in this article!

3 pillars of effective diabetes management

1. Before I give you some effective tips to get rid of those excess pounds, let's go back to basics.

2. Before I give you some effective tips to get rid of the excess pounds, let's go back to basics.

1. Diabetes is a chronic condition where glucose is not properly absorbed by the cells. Something that can be hugely harmful to your body in the long term.

2. Diabetes is a chronic condition in which glucose is not properly absorbed by the cells. Something that can be extremely harmful to your body in the long term.

1. This normally happens because the production of insulin is too low or because the body cannot use the insulin properly, your cells no longer respond to the insulin that is produced and therefore the cells can do not pick up . (insulin resistance).

1. The 3 essential pillars to not overcome diabetes is through diet, exercise and medication.

1. And since type 2 diabetes is largely caused by unhealthy eating habits, lifestyle factors and genetic factors, numbers 1 and 2 are the place to start, because you can directly influence these factors!

1. Even if you just start eating something healthier and better, it can make a world of difference! Now that is of course much easier said than done, the world we now live in does not make it any easier!

2. Even if you were to eat something healthier and better, it could make a world of difference! Now that is of course much easier said than done, the world we now live in does not make it any easier!

1. The aim of a â € ˜â € ™ diabetes dietâ € ™ â € ™ should therefore be improved metabolic control, better food selection, timing and correct portion size can improve your overall health.

2. The goal of a â € ˜â € ™ diabetes dietâ € ™ â € ™ should therefore be improved metabolic control, better food selection, timing and correct portion size can improve your overall health.

1. That also means that you will easily lose the excess kilos. Therefore don't think in terms of â € ˜â € ™ dietâ € ™ â € ™, but rather healthier eating habits!

2. That also means that you will easily lose the excess pounds. Therefore don't think in terms of â € ˜â € ™ dietâ € ™ â € ™, but rather healthier eating habits!

1. And the good news is that you don't have to eat very differently from someone who doesn't have diabetes. A few small adjustments in your current diet can certainly have a positive effect on your blood sugar!

1. Let's start right away with the diabetes and weight loss tips!

1. Weight loss tip # 1: Everything in moderation is the key to success!

1. Anything in moderation is advice you'd get from your grandmother - and it's never been more valuable! When you eat too much, it will result in a huge spike in your blood sugar. And since your body is already struggling to produce enough insulin / sensitivity, it will only backfire!

1. Instead, eat in moderation and in small dosed portions. What works really well with this is maintaining a â € ˜â € ™ eating scheduleâ € ™ â € ™ and not just eating when you get hungry.

2. Instead, eat in moderation and in small dosed portions. What works really well with this is maintaining a â € â € ™ eating scheduleâ € ™ â € ™ and not just eating when you get hungry.

1. To give you an example, eat 3 meals a day: breakfast (at 7:30 am), lunch (12:30 pm) and dinner (6:00 pm) where the times are very important . This gives your body enough time to digest everything and you can also take this into account with regard to medication.

1. An alternative to this is the so-called â € ˜â € ™ intermittent fastingâ € ™ â € ™, this would mean that you also eat at certain times, but are also fasted. For more information on this effective strategy, I recommend reading the article on the blog.

1. In short, having a meal plan is going to make a world of difference. If you don't have a schedule it could be a cause of too high or too low blood sugar - the goal is to get your blood sugar in balance !.

1. You get the variables out of the system and you replace the peaks and troughs for a more stable eating method.

1. By sticking to a schedule you know exactly when and how many carbohydrates you take in and the corresponding amounts of insulin.

1. Weight loss tip # 2: Go for vegetables, a little fruit and enough good fats!

1. I myself am a huge supporter of a Mediterranean diet in which a lot of vegetables are eaten, a little fruit, lots of good fats and wholegrain products in moderation (I do not eat grain products myself).

1. I see the Dutch diet with large amounts of carbohydrates as the cause of diabetes and other complaints.

1. Going back to the basics our body is made for is going to make all the difference! Because almost all unhealthy food products are almost all full of sugar, a healthy diet differs little in essence from the diet you should follow to minimize the effects of diabetes.

1. Okay, you should avoid a lot of unhealthy products, but so do people who are aware of how harmful added sugars and trans fats are to your health.

1. Put it this way: if you decided today to eat really healthy, apart from diabetes, you would end up with the same diet.

1. The essence is a stable blood sugar level and avoid peaks and troughs. That means that fiber is your friend because it slows down the absorption of glucose. The glycemic index is a great aid here.

1. An additional advantage is that you can lose weight without following a diet. It will become a way of life instead of dieting and falling back into your old habits.

1. A diet is unlikely to work because 90% of the diets do not give the desired result according to research (2). In fact, two-thirds of people on crash diets put on extra weight, making them heavier over time than they were before dieting.

1. And since our blood sugar depends on the right food choices, it is imperative that you make these right choices. This can even ensure that you need less medication (in consultation with your doctor of course).

1. Weight loss tip # 3: More healthy fats

1. Following a Mediterranean diet is particularly effective in the treatment of diabetes, as well as high blood pressure, high cholesterol and weight loss.

1. This is a better alternative than the very harmful low fat diet that has been praised for years.

1. The essence is that you will consume more vegetable, more vegetables, more nuts, more legumes and more good fats. Think of the good fats from olive oil, walnuts, linseed oil, fatty fish and not too many carbohydrates.

1. The healthy fats are mainly the unsaturated fats, especially omega 3.

1. Now there are many health benefits associated with the Mediterranean diet, I can write dozens of articles about that alone. The bottom line is that a Mediterranean diet will make the difference to stable blood sugar and a slim figure.

1. But also a lower risk of cardiovascular disease, which is already higher if you suffer from diabetes. This means you will develop healthier eating habits and not make the whole process overly difficult!

1. Weight loss tip # 4: Start small and step by step

1. The statistics show that you should not change everything in one go. It is much better to take small gradual steps. This may be that you get a little more Mediterranean foods and nothing else. Or that you no longer eat carbohydrate-rich snacks in the evening, but a handful of nuts.

1. Small adjustments will eventually produce enormous results!

1. Weight loss tip # 5: Smaller portions / plates

1. A very effective and simple tip is to get smaller plates. We often automatically eat more when we have a larger plate to serve. And since smaller portions are better for you, you can also make it inevitable by working with smaller plates.

1. It's the simple things that make the difference!

1. Weight loss tip 6: Everyone eats the same

1. It is not useful if 1 person in the family has an adjusted diet. Instead, it is much better for the whole family to follow a Mediterranean diet.

1. This way you will be much less tempted. In addition, you also set a good example and your family / relatives are also getting healthier!

1. Weight loss tip # 7: Drink lots of water!

1. It continues to surprise me how many people drink too little water. In diabetes, water is the fluid you can drink all day long without worry. In addition, sufficient water is absolutely essential to stay hydrated.

1. A habit I want to pass on to you is to always have a small bottle of water with you!

1. Weight loss tip # 8: Eating the right vegetables

1. Vegetables are of course very healthy for you. However, don't eat too many starchy vegetables such as potatoes. It is much better to eat green leafy vegetables, spinach, artichokes, broccoli, etc. to add to your meals.

1. These are rich in important vitamins, minerals, fiber and phytonutrients that are important in protecting your body against free radicals. In addition, they are low in calories and contain few carbohydrates. Basically the best foods you can eat on a daily basis!

Nutrition and diabetes

1. Eating the right vegetables doesn't just work for weight loss, there are foods that even work against diabetes. This can have a super effect in combination with losing weight. That is why I also have tips with foods that actively help you to control diabetes because they have an additional effect on lowering your blood sugar and your insulin resistance.

1. Tip # 9: Oatmeal

1. Oatmeal is delicious and you can make a delicious porridge. It is full of fiber so your body gradually absorbs the energy from the oatmeal. This is good for your blood sugar. It also makes you feel full, so you are less likely to overeat.

1. Lately, more and more research has been conducted in medical science on the benefits of a healthy diet. Of course everyone already knows that oatmeal is not unhealthy, but it has not yet been measured how healthy it is.

1. Such a study also specifically measures the benefits of oatmeal if you have type 2 diabetes. In this study, diabetic patients were put on an oatmeal diet for two days. Then their blood sugar and insulin resistance were measured.

1. What turned out? The blood sugar was 40 percent, yes that's almost half, lower than before the oatmeal intervention. The insulin resistance of the cells had also decreased, so that the insulin can work better again. (3)

1. Tip # 10: Psyllium

1. Psyllium is the skin around a seed. The Plantago Ovata plant is used to obtain the psyllium. The plant is native to Southeast Spain, Madeira and other countries closer to the equator than the Netherlands.

1. The seed coat of the seeds of this plant is full of fiber and mucilage. Mucilages are also found in other plants such as aloe vera. These two ingredients are super healthy.

1. The fibers ensure a good transfer of energy and the mucilages protect your intestines against damage.

1. Psyllium is not only good for your bowel movements, it is also good for your figure. The fibers satisfy your hunger and also ensure a stable blood sugar level. That's not all, because it's also good for lowering your blood sugar.

1. Psyllium was added to the diet for 8 weeks in patients with type 2 diabetes who were already on a diet that should be good for high blood sugar. It was then found that blood sugar levels were reduced by about 10 percent.

1. Consider how big the reduction can be if you go from a normal diet to a diet for diabetic patients with psyllium. (4)

1. It also lowers cholesterol, but that's another topic.

1. Tip # 11: Onions

1. Onions go with almost any meal. Whatever you eat, cutting an onion into pieces and frying it through it always improves the taste. Onion does not only work as a flavor enhancer. It also has a lowering effect on blood sugar.

1. Plus, it's very low in calories, so it can be in a diet that fits your weight goals.

1. A 1974 study is still being cited when it comes to the health benefits of onion for patients with diabetes. After eating onion for a week, the blood sugar level was lowered, this effect was also seen when drinking onion juice. It is doubtful whether that is just as tasty. (5)

1. Tip # 12: Cinnamon

1. Cinnamon is a spice that is widely used in Dutch cuisine. My mom used to put cinnamon on the cauliflower. There are also many people who attribute healing power to cinnamon, but unfortunately this has not yet been proven. Several studies have been carried out to see whether that healing power can actually be assigned. Cinnamon is receiving a lot of attention as a solution for type 2 diabetes. There are indications that it can help, but no significant differences have yet appeared.

1. Cinnamon should therefore mainly be used to support the diet. If you use cinnamon in combination with the other healthy foods, it can have an extra effect. It does not work against your diet like a scoop of sugar for the taste, it actually supports your diet and enhances the effects.

1. But if you don't change anything and only eat extra cinnamon supplements, it can't help your body on its own. (6)

1. Tip # 13: Ginger

1. Ginger is a root that can be recognized by its strange convex branch-like shape. It has been in the Dutch diet for centuries and is full of good nutrients. Ginger is also often baked in cakes and cookies, but it is best to eat ginger in a normal way without sugar.

1. Ginger has also been credited with health benefits and this is now increasingly being scientifically researched.

1. As with everything, rats are first tested and that research showed that ginger does not lower blood sugar, but a better effect is achieved. The rats were again more tolerant to glucose. This means that their body was able to process the sugar better than before.

1. Ginger can therefore be the means to decrease insulin resistance so that the insulin can do its work again. (7)

Exercise for weight loss and against diabetes

1. The right amount of water, food and nutrients are not the only ways to treat diabetes. Exercise is also important to do everything you can to control diabetes. Extra cardio training is obvious, but tips 14 and 15 will get you far too!

1. Scientific research shows that if you exercise an extra 150 minutes per week, this can prevent you from developing type 2 diabetes when your glucose intolerance increases. In combination with a good diet, this percentage is even almost 60 percent. (8)

1. Tip # 14: Move the micro

1. Are you busy all day long and don't feel like exercising? Then you can still move extra with micro move. During the day there are plenty of times when you actually wait. Then you can do small things. For example, if you make coffee in the kitchen, you can push yourself up against the counter.

1. While brushing your teeth you can train your calves by performing calve raises. Then you keep on your toes.

1. While watching television you can do squats or abdominal exercises in every commercial block. I made this list for inspiration and to keep it fun. That way you can easily achieve 150 extra exercise minutes per week.

1. For the gamers who are at risk for type 2 diabetes or already have it, I found a fun way to micro-move: Do one of these exercises every time you need to respawn.

1. Tip # 15: Strength training

1. The 150 minutes extra movement does not have to consist of cardio training only. In fact, strength training is a good way to combat insulin resistance! A combination of both modes of exercise is therefore best.

1. Strength training has several advantages because you become stronger, which is always nice and because you build more muscle mass you burn more, so you lose weight faster.

1. Research has also shown that if you have type 2 diabetes and do 30 minutes of strength training three times a week, your muscle cells absorb insulin better than can be expected by increasing muscle mass alone. It turns out that a certain protein and insulin receptors are more present than can be expected from a person with type 2 diabetes when doing strength training.

1. The strength training ensures that your muscles absorb more insulin than without strength training. The researchers recommend 30 minutes of strength training 3 times a week in people with type 2 diabetes. (9)

What to avoid?

1. Logically you want to avoid sugar in order to reduce your diabetes. This is not the only thing that you want to eat as little as possible. Therefore also tips for avoiding artificial sugars, trans fats and saturated fats.

1. Tip # 16: Ban artificial sugars

1. Eliminating sugar from your diet seems easier than it is. In itself sugar can still be in the diet because it is something natural, but in moderation! The really bad sugars are artificial sugars. There are so many of them that you sometimes can't see the forest for the trees.

1. That's why I've listed them for you. Print them out and take them to the supermarket so you can check what you're eating! Your body cannot do anything with this, even if you do not have diabetes. All that happens is when you gain weight and it worsens or causes your diabetes.

1. You can also recognize the hidden manufactured sugars by the E-numbers. So this list is also very important.

1. So a list that you can memorize, namely, E420, E421, E422. + all E-numbers between 950 and 969 (E950 to E969)!

1. Tip # 17: Banish trans fats

1. Trans fats are also manufactured substances that your body cannot use. Chances are that you are the first generation in your family that has to process trans fats at all with the body. Your body is therefore not at all adjusted to this and that is why it is often stored as fat. It has no function at all.

1. It takes generations of people before our body has figured out a function for trans fats, but since our body doesn't even have that for saturated fats, it is best not to take the trans fats.

1. In addition, there is evidence that trans fats aggravate type 2 diabetes. (10)

1. Tip # 18: Avoid saturated fats

1. In the same study as with the trans fats, it is also reported that saturated fats worsen type 2 diabetes. Therefore, try to avoid trans fats and as little saturated fat as possible and instead eat omega 3 fats and unsaturated fat. The study also recommended not only looking at how much fat you eat, but especially what fat you eat.

1. For example, if you eat a lot of unsaturated fats and omega 3 that does not mean anything bad, while only saturated fats and trans fats can also be harmful in low amounts. (11)

Finally

1. Remember that the 3 pillars of successful diabetes management are nutrition, exercise and medication? By gaining control over nutrition and exercising a little more you will take huge steps!

1. The best part is that you don't have to follow a very monotonous dull diet. Just making a few small adjustments can make a big difference. No doubt it won't be long before improvements are visible in your blood sugar!

1. Get started with the tips, you don't have to do everything in one go, just choose a few that suit you best and come back later for more tips!

1. Do you have any valuable feedback yourself? Be sure to let me know by leaving a comment below!

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