Are you in need of a diabetic weight loss diet? Did you know that 9 out of 10 people diagnosed with type 2 diabetes are overweight? This type of diabetes is closely linked with weight and lifestyle, but the great news is that it can be prevented or delayed by losing weight and becoming more active.

Doctors notice significant improvements with a loss of as little as 10-15 pounds. This small weight loss can lower your blood glucose, your blood pressure, and your blood fats. Talk about an incentive! Use a weight loss journal and an exercise log sheet to keep track of your food intake and energy expenditure. Create a few manageable goals and record them. Make them as specific as possible. The process of journaling can be very motivating.

Be sure to spend some quiet time each day meditating or reflecting on your goals. Visualize the steps you’ll have to take to successfully meet them. Visualize yourself at the end of the month, not only lighter, but healthier and in control.

You will need to be active a minimum of 30 minutes each day, but 60 minutes is better for weight loss! If formal exercise is not your cup of tea, then remember that everything you do, whether it’s walking the dog, raking and mowing, or washing and waxing the car, burns more calories than sitting in your easy chair. Try to learn to appreciate exercise for the health benefits, and the beauty that surrounds you when you go outside.

The diabetic weight loss diet is not unique. It’s still all about calories in versus calories out. Most type 2 diabetic patients consume between 1500 and 1800 calories each day. This would vary according to sex, age, fitness level, and weight. Consult your doctor before beginning a program.

Low blood sugar levels are generally associated with low carbohydrate consumption; therefore, at least 50% of your diet should consist of carbohydrates. Eat plenty of starchy foods, grains, beans, vegetables, fruits, and milk. Portion control is essential to keep your blood sugar at acceptable levels because your body will convert carbs into glucose.

Different carbohydrates behave differently in your body. The Glycemic Index is a ranking of carbohydrates based on the effect they have on your blood glucose levels. The carbohydrates are ranked as High (70 and above), Medium (56-69), and Low (55 and below). Carbohydrates ranked “Low” only produce a small fluctuation in your blood glucose and insulin levels, and are the ones you want to consume. Eating low GI foods will keep you balanced and satisfied longer.

To move towards a Low Glycemic Index diet, make healthier choices. The American Diabetes Association recommends eating breakfast cereals consisting of oats, barley, and bran, breads made of whole grains, fruit and vegetables, salads with vinaigrettes, pasta, quinoa, and basmati rice.

Get used to weighing or measuring your portions until you can “eyeball” portion size. Use the USDA Food Pyramid or the Diabetic Food Pyramid to learn proper portion sizes. As with all weight reduction plans, the diabetic weight loss diet requires that you learn to make healthy substitutes. By following these simple guidelines, you can safely lose weight and protect your health.

Gail M. Davis provides the diabetic food pyramid and additional in-depth suggestions concerning the diabetic weight loss diet, along with numerous other weight-related topics. Find free printable food and exercise logs, easy weight loss tips, healthy recipes, and additional on her website.