Eating Strategies for Weight Loss & Diabetes by Famhealth

7 Smart Eating Strategies To Lose Weight And Reverse Diabetes

Eating Strategies for Weight Loss & Diabetes by Famhealth. 7 Smart Eating Strategies To Lose Weight And Reverse Diabetes

1. Keep a Diary:

One of the smartest ways to begin with, is to record what you are eating throughout the day. Leading dieticians all-round the globe recommends maintaining your own small diary, to keep a check and analyse the food items you are consuming. Studies in the U.K confirm, people who maintained food records lost extra amount of weight, than people who didn’t record.

2. Watch your food labels:

Picking up a fruit juice can? Or your favourite soft drink? You’re advised to read the nutritive label. Knowing the calorie content and glycaemic index can get a little cumbersome, but research suggests, awareness of the calorie content and high sugar levels help people living with diabetes in keeping away from harmful food items which may spike their blood glucose levels.

3. Start with a good breakfast:

Research is on our side, starting the day with a good breakfast powers you with high energy and helps you maintaining your blood glucose levels throughout the day. The old saying “breakfast like a king” stands correct if you choose low carb breads & cereals, fresh juices, boiled eggs, nuts, oats, yogurt, cheese, milk and not to forget your medicines.

4. Eat by the plate method

Eating by the plate method advocated by ADA recommends, filling half of your plate with non-starchy fruits and vegetables, one fourth of your plate with lean proteins like grilled fish or chicken and the balance with low carbs. This is a popular model which not only aids in weight loss, but also keeps the blood glucose levels on check.

5. Carb counting

Carbohydrate counting, also called carb counting, is not a diet plan, it is a meal planning strategy for people with type 1 or type-2 diabetes. Carbohydrate counting involves keeping track of the amount of carbohydrate in the foods you eat each day.

Carbohydrates are one of the main nutrients found in food and drinks and it is very important.      Completely cutting down on carbs may lead to fatigue and restlessness. One must choose wisely and replace with diabetes friendly and healthy low carbs.

According to National Institute of Health USA, healthy carbohydrates, such as whole grains, fruits, and vegetables, are vital part of a healthy eating plan because they provide both energy and nutrients, such as vitamins and minerals, and most importantly fibre. Fibre can help you prevent constipation, lower your cholesterol levels, and control your weight.

Unhealthy carbohydrates are often food and drinks with added sugars. Although unhealthy carbohydrates can also provide energy, they have little to no nutrients and they often spike your blood glucose levels leading to poor diabetes management.

6. Eat more small meals

People with diabetes should eat 4-5 small meals during the day instead of three larger meals, says the American Diabetes Association (ADA). Eating small meals allows replenishment along with slower, continuous absorption of food, which prevents you from cravings and hunger pangs. Among the benefits are also decreased blood sugar levels after meals, reduced insulin requirements during the course of the day, weight loss and lower blood cholesterol.

7. Always stock up your refrigerator:

Stocking up your refrigerator with healthy food items is more or less like keeping your supplies ready. This prevents you from eating high calorie and sugary food items in times of hunger. You may choose from a wide variety of fruits, nuts, cheese, and low carb multigrain breads and protein shakes to quickly make minimeals and avoid binging.

To read more on Diabetes, click on the link below.

Diabetes Types & symptoms


A diet fad claims quick and immediate weight loss through dieting.
An unbalanced and unhealthy diet usually is usually recommended in a
diet fad. This kind of diet plan attracts people who want to lose
weight quickly and easily without doing much exercise.


Diet Fads

Diet Fads by Famhealth
Diet fads claim that they make you lose fat, but actually it is the water loss which actually happens after diet fads. So, most of the diet fads make false claims that they make you lose fat, in fact they just eliminate the water retention.

Diet fads also limit the food intake and one is able to eat only one kind of food, which makes the food extremely uninteresting to eat. Due to this people usually fail to carry on with this kind of diet plan for a longer period of time.

If you come across a diet plan, ask yourself below mentioned questions to yourself so that you are able to distinguish between a fad and a fact.

Watch out for below mentioned points and if you find them, then most likely it is a fad:

  • Whether a diet plan claims to have a quick weight loss?
  • Does that diet plan is a realistic diet plan?
  • If a diet plan is selling some product?
  • Are there enough scientific claims to prove it?
  • Is the diet plan listing  “good” and “bad” foods?

Examples of Fad Diets             

High-protein diets

High protein (meat, eggs, etc.) diets are usually proposed in this kind of diet fads. These diet fads can be extremely dangerous as they pose excessive pressure on the kidneys and liver to metabolize the proteins.

Diets that focus on protein-rich foods may be missing specific nutrients , which are essential to keep the body healthy.

Liquid diets

Such diets propose to drink lots of liquids to lose weight.

Just for example if you start taking this kinds of diets you may lose essential substances like  phytochemicals ,which are plant substances (found in vegetables and fruits) .They protect the body against many diseases. Also, losing weight through liquid diet may result in only temporary effect and once you stop on them, you may actually quickly gain the lost weight.

Grape fruit diet

This kind of diet plan proposes to eat only one kind of fruit i.e grape fruit. This type of diet plan is extremely low in calories and results in the loss of essential vitamins and minerals. This results in extreme weakness in the body.

Juice or broth fasts

In this type of diet fads, dieters try to lose weight by drinking only juice and/or broth for a period of time.

Not eating solid food for a longer period of time can result in extreme weakness and fatigue. Also it leads to a lower basal metabolic rate, which leads to minimal loss of calories from the body, thereby causing less weight gain.

Food-combining diets

These diet fads claim to lose weight by eating a combination of foods. However, it only results in loss of vital nutrients and as of now, there is no scientific proof which claims the same.

Cabbage diet

This diet fad claims that eating cabbage for a longer period of time can make you lose weight, however eating cabbage continuously can lead to gastrointestinal problems and loss of essential vitamins and minerals from the body.

Complications from diet fads:

Lost weight is usually returns back

Most of the diet fads result in quick weight loss and eating a boring food for a longer period of time can make the dieter feel depressed. As soon as the dieters return back to their normal diet, it causes them to regain the lost weight quickly.

High risk to chronic disease

Diet fads eliminate vital nutrients from our body, which causes the loss of essential vitamins and minerals that protect our body from diseases and infections. This results in increased risk to some diseases such as, like heart disease, cancer, high blood pressure, and osteoporosis

Decrease in the physical activity

All diet fads restrict the supply of carbohydrates in the body. Carbohydrates are essential to supply energy to our body. Decreased carbohydrates also result in loss of electrolytes from the body. Hence, causing to a low blood pressure. A reduced supply of carbohydrates result in fatigue and decreases the physical activity.

Kidney stones and gout

Diets that are high in protein and low in carbohydrates often lead to the formation of uric acid and calcium oxalate, causing kidney stone formation and gout.


As diet fads result in low carbohydrates it results in ketosis. Ketosis is a condition, which develops when body is under starvation, and primarily when body is devoid of carbohydrates. Without adequate carbohydrates for energy supply, fat becomes the primary energy source and ketones become the means of transportation. Individuals having ketosis experience foul smell in their mouth.

One must consult a dietician before relying on a diet fad, as most of them give false promises. More than benefitting the body, they pose serious health issues.