A worth diet plan to follow by diabetics to lose weight

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When it comes to losing weight, the internet is filled with tricks, tips and diets, such that it will leave you dumbfounded and confused. While you can try and follow any plan you like as far as it is not harming you, people with diabetes should follow caution.

If you are too busy focusing on the likes of Keto and GM, you must turn your attention to the DASH diet. Reportedly, it was called the “Best Diet Overall” by the U.S News & World Report for eight consecutive years. The diet is also recommended by The American Heart Association, who developed their 2010 Dietary Guidelines using it.

The best part about DASH diet is it not only helps you lose weight but improves your overall health. But unfortunately, less than two per cent of people know about it.

The diet has proven to lower blood pressure, cholesterol and is also associated with lower risk of heart attacks, heart failure, kidney stones, stroke and diabetes.

What is DASH diet

The diet plan is absolutely safe for diabetics and in fact is shown to improve insulin resistance. The diet focuses on consuming fruits and vegetables, low-fat dairy, nuts, non-fat dairy, fish, whole grains, poultry and lean meats and limiting the consumption of added sugars, added salt, trans fats and processed foods. The diet is about filling yourself with fruits and vegetables along with other protein-rich foods.

The DASH diet (Dietary Approaches to Stop Hypertension) was originally developed for people with high blood pressure but in some time, it was found to be a fabulous diet plan for weight loss as well. When combined with regular physical activity, DASH diet can give amazing weight loss results.

For people who feel more hungry while on a diet, this won’t make you feel famished as you have to consume more fruits, veggies and whole grains than what you do normally. The diet plan is high in fibre which may cause diarrhoea and bloating in some people.

Grains: 5 servings

Vegetables: 4-5 servings

Fruits: 4 servings

Low-fat or fat-free dairy: 2-3 servings

Fish, lean meat and poultry: Less than 110 grams

Sodium: Less than 2.3 mg


Serving sizes from each food group are different for different people depending upon the calorie intake. Above mentioned plan is for approximately 1600 calorie intake.

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