Losing weight is everyone’s desire, but that can be difficult for you if you have diabetes. People who have diabetes are most likely to get belly fat which can be challenging to reduce. Each year 9 out of 10 people are diagnosed with type 2 diabetes and end up having obesity. Here we are going to discuss how to manage belly fat and diabetes naturally.
According to the World Health Organization, 90 percent of type 2 diabetes is overweight. The longer they have high BMI, the more they have chances of weight gain.
Is it hard to reduce belly fat if I have diabetes? It’s not a secret that losing weight can be difficult for you. But if you have will power, you can do it quickly. So how do you get started? Expert says that the right way to lose belly fat for a person with diabetes can be done by following a healthy diet.
Adding healthy foods in your diabetes management plans will help you lose more fats especially from your body in less time.
Successful ways to lose belly fat fast for Diabetics
Here are some successful ways from which you can lose more weight if you have diabetics.
- Increase Physical Activity
Many people suggest exercising more when you have a heart-related disease. Because exercising helps to control heart rates and also blood pressure. Research shows that people who perform physical activities like cycling, jumping, walking reduces calories fast.
- Eat Breakfast
The most effective diet for diabetes includes eating breakfast. Skipping breakfast is the main reason for getting belly fat. In case you don’t have to habit of eating heavy breakfast you can eat cereal because it helps to burn more weight.
The best cereals are those who don’t contain any sugar and are high in fiber. Combination of cereal with a coffee can help you to control blood sugar levels.
- Feast On fiber
Fiber helps to control blood sugar levels and speed up the metabolism which helps to reduce belly fat. You can take fiber from different fruits like apples or brown bread if you are a diabetes patient. A person should eat 20-35 grams of fiber each day to maintain a healthy diet.
“New England Journal of Medicine Showed that people with diabetes
who ate 50 grams of fiber a day was able to control blood glucose level.”
- Eat Mini-meals
A diabetes diet plan should follow 3-4 meals per day which means mini meals are better than eating one or two big meals in one day. More substantial meals can increase blood sugar levels that are why if you want to lose belly fat than eating 3-4 meals per day would do the work. Also, mini-meals control the hunger and stop your cravings.
- Set small goals
Sometimes you will hear a lot that it’s tough for people with diabetes to lose weight. But that’s not true you have to set goals to achieve the desired result. Instead of setting small goals like walking around a table or eating dessert every day wouldn’t help you. You must cut down these things and focus on what you want to achieve.
Is it essential to Monitor Calories if you have diabetes?
Monitoring your calories intake helps you to track a record of how many calories you are taking daily although tracking calories can be beneficial for you when it comes to belly fat reduction.
Belly fat and diabetes are connected; that’s why you must focus on a healthy diet plan. You can follow a keto diet plan for better results. Also, make a chart where you can note down the calories.
The National Institute of Health recommends a proper guide plan of calories for people who are having diabetes.
- Small women who are physically active can have 1,200 to 1,600 calories per day.
- Large women can take up to 1,600 to 2,000 calories a day to lose maximum weight.
- Medium-sized or large Men can take 2,000 to 2,400 calories a day to maintain their weight.
What carbs foods are best to reduce belly fat for diabetes?
If you want a low carb diet than the following foods can help you reduce belly fat. Even if you have diabetes than these foods works best for you.
- Try to eat whole grains food like Whole-wheat, brown rice, oatmeal, and quinoa.
- Try non-starchy veggies like pepper, eggplant, onion, and asparagus.
- Eat non-fatty dairy products like yogurt, cottage cheese.
- Try different lentils or pulses like beans, legumes, black beans.
“NIH points above foods as best in carb which you can add in your diet. Not just they are low in carbs but also provide vitamins, minerals, and fiber. According to the studies, Carb counting is the best meal planning tool for people with type 1 and type 2 diabetes.”
What protein foods are best to reduce belly fat for diabetes?
Following are the foods which are rich in proteins and can help you to reduce belly fat if you have diabetes. Rather than eating them raw, you can add them in your salad.
- Kidney Beans
- Nut Butter
- Salmon fish
- Skinless Poultry
“One-quarter of your meal should include lean proteins which include meat, fish and low-fat cheese. Even you can add eggs for breakfast in your diet. For vegetarian include beans and tofu.”
What are the best healthy fats if you have diabetes?
If you want to reduce belly fat and have diabetes than add these healthy fats to your diet plan to get a better result. Also, try to cook foods on these oils.
- Oils include olive oil, corn, safflower
- Nuts include almonds, peanut and walnuts
- Seeds include sesame, pumpkin and sunflower
“Fat is not your enemy if you have diabetes; the key to becoming healthy is to replace unhealthy fats with healthy fats. Make your aim to add 10 percent of saturated fat of total calories rather than eating one big meal sticks to 3-4 meals with healthy fats.”
Foods to avoid if you want to lose weight
For people with diabetes, it’s essential to limit the number of certain foods. Not just they are unhealthy for them but also don’t help them to lose belly fat. Following are the foods which you should avoid if you have diabetes.
- Avoid Processed grains which include White rice, white pasta
- Eating sweet fruits should not be included in your diet which means avoid apple sauce, jam, and other canned fruits.
- Avoid full-fat dairy like chocolates but you can eat dark chocolate to avoid midnight cravings.
- Foods made with refined flour
- Don’t eat any food which includes a glycemic load.
So if you want to lose belly fat fast and have diabetes than you shouldn’t be worried about it. Rather than spending money on different types of medicine, I would suggest you follow a proper diet plan.
People with diabetes have problems regarding high sugar levels to avoid that eat low-carb foods. Add more proteins and fiber in your diet plan and exercise at least 30 minutes to get the proper result. Also, you can try different diets like the Atkins diet, Zone diet, and Vegan diet.