Dietary Recommendations for Weight Loss in Type 2 Diabetes
Dietary recommendations for overweight and obese individuals with type 2 diabetes aim to facilitate weight loss through calorie calculation, daily weighing, and structured eating patterns. Emphasis is placed on consuming at least 1200 kcal per day, avoiding meal skipping, and monitoring food intake to recognize triggers for overeating. Weighing food, following a nutrition plan, and understanding hunger cues are key strategies for successful weight management in type 2 diabetes.
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Connected 4 Health Dietary recommendations for overweight and obese individuals with type 2 CD who require weight loss Authors: Aelita Skarbaliene, Akvile Sendriute
Project Number: 2021-1-RO01-KA220-HED-38B739A3 The European Commission's support for the production of this presentation does not constitute an endorsement of the contents, which reflect the views only of the authors, and the Commission cannot be held responsible for any use which may be made of the information contained therein. 2
Calorie calculation The calorie content of food is calculated individually. To lose weight, you need to subtract 500 kcal from the required calorie intake. It is recommended to consume more than 1200 kcal per day because a diet with less than 1200 kcal can disrupt the body's functioning. 3
Weighing should be done daily (at least once a week). Food must be weighed with a food scale. Do not exceed the recommended caloric intake (number of calories). Observe what triggers the desire to eat: hunger, emotions, social circumstances. Try to recognize these situations. Follow the established nutrition plan and regimen. 4
Eat at the same time of the day 5-6 times a day (3 main meals and 1-2 small low-calorie snacks). Breakfast within 3 hours of getting up, last meal no later than 3-4 hoursuntil sleep. Do not skip meals, do not take longer than 3 hour breaks between mealsso as not to be hungry. Do not have additional snacks in between the planned meals. 5
"Inventory" the food: weigh the food, write down how much and what is eaten, so that the patient knows what needs to be changed (this could be assessed more easily if the patient fillsin the Diet Diary). Learn to read product labels (food composition and calories). 6
It is advisable to weigh food with a food scale. Since the feeling of satiety is felt only after 30-40 min. from the beginning of the meal, its is advisable to start the meal with proteins, eat slowly, after eating the contents of the plate, drink and wait. Listen to your body and stop eating as soon as you feel full. Grind food, i.e. cut meatandbread into small pieces - it will look like you havemore food onyourplateandit will take longer to eatso you will feel fuller. 7
If you really want to eat and it is not time to eatyet, you can eat non- starchy vegetables (e.g. cucumber, cabbage salad without oil, etc.). Their quantity is unlimited. Vegetables can be fresh or steamed. Do not watch TV while eating, because then it is difficult to control the amount of food eaten. Do not relieve stress or bad mood with food, it is better to go for a walk. Do not go to the grocerystore hungryas the probability of buying unnecessary food increases. 8
Consume more products with a low glycaemic index, as they are absorbed more slowly and contain more fiber. Reduce the amount of starchy products (potatoes, bread products, cereals, pasta). Rarelyeatgrated foods (zeppelins, flatbreads, etc.). Use only lean meat: skinless poultry, beef, veal, rabbit, wild birds and game. 9
Glycemic Index Chart for Common Foods The GI values can be broken down into three ranges. Food with a low GI is a food that won't raise your blood sugar as much as a food with a medium or high GI.1 Low GI Low GI:55 or less Medium GI Medium GI:56 to 69 High GI High GI:70 to 100 10
Low-GI Foods (55 or Less) Apple 36 Apple juice 41 Banana 51 Barley 28 Carrots, boiled 39 Chapatti 52 Chickpeas 28 Chocolate 40 Dates 42 Ice cream 51 11
Low-GI Foods (55 or Less) Kidney beans 24 Lentils 32 Mango 51 Orange 43 Orange juice 50 Peaches, canned 43 Plantain 55 Rice noodles 53 Rolled oats 55 Skim milk 37 Soya beans 16 Soy milk 34 12
Low-GI Foods (55 or Less) Spaghetti, white 49 Spaghetti, whole grain 48 Specialty grain bread 53 Strawberry jam 49 Sweet corn 52 Taro, boiled 53 Udon noodles 55 Vegetable soup 48 Whole milk 39 Yogurt, fruit 41 13
Medium-GI Foods (56 to 69) Brown rice, boiled 68 Couscous 65 French fries 63 Millet porridge 67 Muesli 57 Pineapple 59 Popcorn 65 Potato chips 56 Pumpkin, boiled 64 Soda, non-diet 59 Sweet potato, boiled 63 Wheat flake biscuits cereal 69 Wheat roti 62 14
High-GI Foods (70 to 100) Cornflakes 81 Instant oatmeal 79 Potato, boiled 78 Potatoes, instant mashed 87 Rice milk 86 Rice porridge 78 Rice crackers 87 Unleavened wheat bread 70 Watermelon 76 White rice, boiled 73 White bread (wheat) 75 Whole wheat bread 74 15
Use very little or avoid "visible" fats (butter, sour cream, bacon, bacon, oils). Eat a variety of fish (steamed is recommended). It is not advisable to eat canned fish in oil sauce. Choose low-fat dairy products. Eat up to 3 portions of fruit per day. Choose medium- sized fruits. 16
Water, unsweetened tea and coffee can be drunk without limit (if fluids are not restricted for other reasons). You should not drink juice. Do not consume sweets, sugar, candies, honey, juices, lemonades, sweetened teas bought in stores (e.g. Nestea). Limit the consumption of nuts, as they are high in calories. 17
Diabetic products may contain hidden fats and are therefore not recommended. Avoid toppings and sauces (extra calories). Season food with herbs. Reduce the amount of salt in food. Avoid alcoholic beverages. Cook, stew food. 18
