Category: Diabetes Diets

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1-Month Free Diabetic Meal Plan: Tasty & Nutritious

1-Month Free Diabetic Meal Plan: Tasty & Nutritious

Diabetes, a persistent ailment that impacts a significant portion of the global population, requires effective management strategies. Among the crucial elements of diabetes management is adhering to a wholesome diet. Yet, discovering delectable and nourishing meals that align with the dietary needs of individuals with diabetes can pose as a formidable task. That’s why we have created a 1-month free diabetic meal plan that is tailored to meet the dietary needs of individuals with diabetes. In this article, we will provide detailed information on how to follow this meal plan, including sample meal ideas, cooking tips, and nutritional recommendations.

Benefits of a Diabetic Meal Plan

A well-planned diabetic meal plan can offer numerous benefits for individuals with diabetes. By following a structured meal plan, individuals can better manage their blood sugar levels, reduce the risk of complications, and improve overall health. Some of the key benefits of a diabetic meal plan include:

Blood sugar control

A diabetic meal plan focuses on regulating blood sugar levels by controlling the intake of carbohydrates, which can help prevent spikes and dips in blood sugar levels.

Weight management

Maintaining a healthy weight is crucial for managing diabetes. A diabetic meal plan includes portion control and emphasizes nutrient-dense foods, which can help individuals achieve and maintain a healthy weight.

Heart health

People with diabetes are at increased risk of cardiovascular disease. A diabetic meal plan includes heart-healthy foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats, which can promote heart health.

Nutritional balance

A well-designed diabetic meal plan ensures that individuals receive a balanced intake of essential nutrients, including carbohydrates, proteins, fats, vitamins, and minerals, to meet their dietary needs.

Understanding the Diabetic Meal Plan

The 1-month free diabetic meal plan is designed to provide a balanced and varied diet that meets the nutritional needs of individuals with diabetes. It includes a wide range of foods from different food groups, with an emphasis on whole, unprocessed foods. The meal plan consists of three main meals (breakfast, lunch, and dinner) and three snacks (morning, afternoon, and evening), spaced throughout the day to regulate blood sugar levels and prevent hunger.

Sample Meal Ideas

Breakfast

Whole grain oatmeal with nuts, berries, and a drizzle of honey
Greek yogurt with chopped fruits and a sprinkle of cinnamon
Veggie omelet with spinach, tomatoes, onions, and feta cheese

Lunch

Grilled chicken breast with roasted vegetables and quinoa
Mixed greens salad with grilled fish, avocado, and vinaigrette dressing
Vegetable stir-fry with brown rice and tofu or lean beef

Dinner

Baked salmon with roasted asparagus and sweet potato
Turkey meatballs with zucchini noodles and marinara sauce
Lentil stew with mixed vegetables and whole grain bread

Snacks

Apple slices with almond butter
Greek yogurt with mixed nuts and seeds
Carrot sticks with hummus

Cooking Tips for Diabetic Meal Plan

Preparing meals at home is an essential part of a diabetic meal plan, as it allows individuals to have better control over the ingredients and portion sizes. Here are some cooking tips to keep in mind while following the 1-month free diabetic meal plan:

Choose whole grains

Opt for whole grain options such as brown rice, quinoa, whole wheat bread, and whole grain pasta, as they are higher in fiber and have a lower glycemic index compared to refined grains.

Incorporate lean proteins

Include lean protein sources such as skinless chicken, turkey, fish, tofu, beans, and legumes in your meals to help regulate blood sugar levels and promote satiety.

Use healthy cooking methods

Avoid deep frying and instead choose healthier cooking methods such as baking, grilling, roasting, or stir-frying with minimal oil to reduce added fats and calories in your meals.

Limit added sugars

Be mindful of added sugars in your recipes and opt for natural sweeteners such as stevia, monk fruit, or small amounts of honey or maple syrup instead of regular sugar.

Load up on vegetables

Incorporate a variety of non-starchy vegetables such as leafy greens, broccoli, cauliflower, carrots, bell peppers, and zucchini in your meals to add fiber, vitamins, and minerals without adding many carbs.

Watch portion sizes

Pay attention to portion sizes to avoid overeating, as even healthy foods can affect blood sugar levels when consumed in excess. Use smaller plates and bowls, and listen to your body’s hunger and fullness cues.

Nutritional Recommendations for Diabetic Meal Plan

A well-designed diabetic meal plan should provide a balance of essential nutrients to meet the unique dietary needs of individuals with diabetes. Here are some key nutritional recommendations to keep in mind:

Carbohydrates

Choose complex carbohydrates with a low glycemic index, such as whole grains, legumes, and non-starchy vegetables, as they are digested more slowly, resulting in a slower rise in blood sugar levels.

Proteins

Include lean protein sources, such as poultry, fish, tofu, beans, and dairy products, in your meals to help with blood sugar regulation, muscle building, and repair.

Fats

Choose healthy fats such as nuts, seeds, avocados, olive oil, and fatty fish, which are rich in omega-3 fatty acids and can help promote heart health.

Fiber

Include high-fiber foods such as fruits, vegetables, whole grains, and legumes in your meals, as fiber can slow down the absorption of carbohydrates, leading to better blood sugar control and improved gut health.

Micronutrients

Ensure adequate intake of essential vitamins and minerals, such as vitamin D, vitamin B12, magnesium, and chromium, through a variety of whole foods or supplements, as these nutrients play a crucial role in blood sugar regulation and overall health.

FAQs (Frequently Asked Questions)

Can I follow the 1-month free diabetic meal plan if I have other dietary restrictions?

Absolutely! The 1-month free diabetic meal plan can be customized to accommodate various dietary restrictions, such as gluten-free, vegetarian, or vegan diets. Simply substitute or modify the meal options to suit your specific needs while still adhering to the principles of balanced meals and blood sugar regulation.

Can I still eat desserts on the diabetic meal plan?

Yes, you can enjoy desserts in moderation on the diabetic meal plan. Opt for healthier dessert options, such as fresh fruits, sugar-free or low-sugar desserts, or homemade treats using natural sweeteners. Remember to monitor your portion sizes and be mindful of your overall sugar intake to maintain blood sugar control.

How often should I eat on the diabetic meal plan?

The diabetic meal plan typically includes three main meals (breakfast, lunch, and dinner)

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Diabetes Diets Diabetic Meals Diet Plans Foods Meal Recipes

10 Delicious and Nutritious Diabetic Diet Snacks for Blood Sugar Control

10 Delicious and Nutritious Diabetic Diet Snacks for Blood Sugar Control

Diabetes is a chronic medical condition that requires careful management of one’s diet. Eating healthy and controlling portions can help maintain healthy blood sugar levels. Snacks are an essential part of a diabetic’s diet as they help maintain glucose levels and prevent overeating at mealtimes. In this article, we’ll discuss some healthy snack options that are perfect for those with diabetes.

Nuts

Nuts are a great snack option for individuals with diabetes. They are low in carbohydrates, high in protein, and packed with healthy fats, fiber, vitamins, and minerals. Nuts like almonds, walnuts, pistachios, and cashews have been shown to improve insulin sensitivity, lower cholesterol levels, and reduce inflammation. However, it’s important to note that nuts are high in calories, so it’s essential to control portions and avoid sweetened or salted varieties.

Hard-Boiled Eggs

Hard-boiled eggs are a quick and easy snack option for individuals with diabetes. They are high in protein and healthy fats, which help regulate blood sugar levels and keep you feeling full for longer. Hard-boiled eggs are also low in carbohydrates, making them a great option for those who need to monitor their carbohydrate intake. Sprinkling some salt and pepper or paprika on top of the egg adds some flavor and variety to this simple snack option.

Hummus and Veggies

Hummus and vegetables are a delicious and healthy snack option for individuals with diabetes. Hummus is made from chickpeas, which are high in fiber, protein, and essential nutrients like iron, magnesium, and folate. Pairing hummus with some sliced vegetables like carrots, cucumbers, or bell peppers makes for a low-carbohydrate and filling snack option that is perfect for on-the-go.

Cheese and Crackers

Cheese and crackers are a classic snack combination that is not only delicious but also healthy for individuals with diabetes. Cheese is high in protein and calcium, which helps regulate blood sugar levels and promote bone health. Pairing cheese with some whole-grain crackers makes for a low-carbohydrate and filling snack option that is perfect for satisfying midday hunger pangs.

Greek Yogurt with Berries

Greek yogurt with berries is a tasty and healthy snack option for individuals with diabetes. Greek yogurt is high in protein, calcium, and healthy bacteria, which help regulate blood sugar levels and promote digestive health. Berries like strawberries, blueberries, and raspberries are low in carbohydrates and high in fiber, vitamins, and antioxidants, which help improve insulin sensitivity and reduce inflammation. Mixing some berries with a cup of Greek yogurt makes for a satisfying and nutrient-rich snack option that is perfect for any time of the day.

Avocado Toast

Avocado toast is a trendy and healthy snack option that is perfect for individuals with diabetes. Avocado is high in healthy fats, fiber, and essential nutrients like vitamin E, potassium, and magnesium, which help regulate blood sugar levels and promote heart health. Pairing some mashed avocado on top of a slice of whole-grain bread makes for a low-carbohydrate and filling snack option that is perfect for breakfast, lunch, or snack time.

Peanut Butter and Apple Slices

Peanut butter and apple is a classic snack combination that is not only delicious but also healthy for individuals with diabetes. Peanut butter is high in protein, healthy fats, and fiber, which helps regulate blood sugar levels and keeps you feeling full for longer. Apples, on the other hand, are rich in fiber, vitamins, and antioxidants, which help improve insulin sensitivity, lower cholesterol levels, and reduce inflammation. Pairing a slice of apple with a tablespoon of peanut butter makes for a satisfying and nutrient-rich snack option that is perfect for any time of the day.

Tuna Salad on Cucumber Slices

Tuna salad on cucumber slices is a refreshing and low-carbohydrate snack option that is perfect for individuals with diabetes. Tuna is high in protein, healthy fats, and essential nutrients like vitamin D, selenium, and omega-3 fatty acids, which help regulate blood sugar levels, promote brain health, and reduce inflammation. Cucumber is low in carbohydrates, high in fiber, and packed with vitamins and minerals, which help improve insulin sensitivity, promote hydration, and support digestion. Mixing some canned tuna with some Greek yogurt, celery, and spices and serving it on top of sliced cucumber makes for a delicious and nutritious snack option that is perfect for hot summer days.

Edamame

Edamame is a tasty and nutrient-dense snack option that is perfect for individuals with diabetes. Edamame is a type of soybean that is high in protein, fiber, and essential nutrients like iron, calcium, and vitamin C. Eating edamame has been shown to improve insulin sensitivity, reduce inflammation, and lower cholesterol levels. Edamame can be enjoyed boiled, steamed, or roasted, and can be seasoned with some salt and spices for added flavor.

Dark Chocolate

Dark chocolate is a delicious and healthy snack option for individuals with diabetes. Dark chocolate contains flavanols, which are antioxidants that have been shown to improve insulin sensitivity, reduce inflammation, and lower blood pressure. However, it’s important to note that dark chocolate is high in calories and should be consumed in moderation. Choosing dark chocolate with a cocoa content of 70% or higher and limiting portion sizes to a square or two can provide health benefits without spiking blood sugar levels.

In conclusion, incorporating healthy snacks into your daily diet is an essential part of managing diabetes. Choosing snacks that are low in carbohydrates, high in protein and fiber, and packed with essential nutrients can help regulate blood sugar levels, promote satiety, and reduce the risk of complications associated with diabetes. The ten snack options discussed in this article are all delicious, nutritious, and easy to prepare, making them perfect for any time of the day.

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Diabetes Diets Diabetic Meals Diet Plans

Diabetes Healthy Diet: Eating Right to Manage Blood Sugar

Diabetes Healthy Diet: Eating Right to Manage Blood Sugar

Diabetes is a prevalent and chronic health condition that affects millions of individuals across the globe. This condition arises when the body is unable to effectively process glucose, which is a type of sugar that is derived from the foods we consume. When left uncontrolled, high blood sugar levels can result in severe health issues such as nerve damage, kidney disease, and heart disease. Therefore, it is crucial to manage diabetes and maintain healthy blood sugar levels through proper nutrition and lifestyle choices.

One of the most effective ways to manage diabetes is by following a healthy diet. In this article, we’ll explore the key principles of a diabetes healthy diet, including what to eat, what to avoid, and how to make healthy food choices.

What is a Diabetes Healthy Diet?

A diabetes healthy diet is a way of eating that helps to regulate your blood sugar levels and manage your diabetes. The principles of a diabetes healthy diet are similar to those of a healthy diet for anyone, but with a few key differences.

The primary goal of a diabetes healthy diet is to keep your blood sugar levels within a healthy range. To achieve this, you need to focus on eating foods that are low in carbohydrates and high in fiber. This is because carbohydrates are broken down into glucose, which can cause a spike in blood sugar levels, while fiber helps to slow down the absorption of glucose.

What to Eat on a Diabetes Healthy Diet

The following are some of the foods that should be included in a diabetes healthy diet:

Non-starchy vegetables

These include leafy greens, broccoli, cauliflower, and peppers. They are low in carbohydrates and high in fiber, making them an excellent choice for regulating blood sugar levels.

Whole grains

Whole grains like brown rice, quinoa, and whole wheat bread are rich in fiber and have a low glycemic index, meaning they are less likely to cause a spike in blood sugar levels.

Lean proteins

Lean proteins like chicken, fish, and tofu are an important part of a diabetes healthy diet. They help to regulate blood sugar levels and provide the body with the nutrients it needs to function properly.

Healthy fats

Healthy fats like those found in nuts, seeds, and avocados can help to regulate blood sugar levels and keep you feeling full and satisfied.

Fruits

While fruits are generally high in carbohydrates, they are also rich in fiber, vitamins, and minerals. It’s important to choose fruits that are lower in sugar, such as berries and citrus fruits.

Dairy products

Dairy products like milk, yogurt, and cheese can be a good source of protein and calcium. However, it’s important to choose low-fat or non-fat options to avoid excess saturated fat and calories.

What to Avoid on a Diabetes Healthy Diet

While there are many foods that are good for a diabetes healthy diet, there are also some that should be avoided or consumed in moderation. These include:

Processed foods

Processed foods like white bread, pasta, and sugary snacks are high in carbohydrates and can cause a spike in blood sugar levels.

Sugary drinks

Sugary drinks like soda, juice, and sports drinks are also high in carbohydrates and can cause a spike in blood sugar levels.

Saturated and trans fats

Saturated and trans fats found in fatty meats, butter, and fried foods can increase the risk of heart disease and should be consumed in moderation.

High sodium foods

Foods high in sodium can increase blood pressure and put a strain on the heart. It’s important to limit your intake of processed foods, canned foods, and foods with added salt.

Tips for Making Healthy Food Choices

Here are some tips for making healthy food choices as part of a diabetes healthy diet:

Read food labels

Look for foods that are low in carbohydrates, sugar, and sodium, and high in fiber and nutrients. Pay attention to serving sizes to ensure you’re not consuming too many carbohydrates.

Plan your meals

Planning your meals in advance can help you make healthier choices and avoid impulse purchases. Use recipes that are specifically designed for a diabetes healthy diet.

Practice portion control

Even healthy foods can cause blood sugar levels to rise if consumed in excess. Use measuring cups and a food scale to ensure you’re eating the right portions.

Stay hydrated

Drinking plenty of water can help regulate blood sugar levels and prevent dehydration, which can exacerbate diabetes symptoms.

Get support

Managing diabetes can be challenging, but you don’t have to do it alone. Seek support from family, friends, or a healthcare professional to help you stay on track.

Final Thoughts

Following a diabetes healthy diet is an essential part of managing diabetes and preventing serious health complications. By focusing on low-carbohydrate, high-fiber foods, and avoiding sugary and processed foods, you can regulate your blood sugar levels and improve your overall health. Remember to read food labels, plan your meals, practice portion control, stay hydrated, and seek support when needed to help you make healthy food choices and live well with diabetes.

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Diabetes Diets Diet Plans Type 2 Diabetes

Healthy and Balanced [Type 2 Diabetes Diet]

Healthy and Balanced Type 2 Diabetes Diet

When diagnosed with diabetes, your life takes a permanent shift in lifestyle. However, living with diabetes is manageable with a healthy diet coupled with routine exercises. A healthy Type 2 diabetes diet will include plenty of fresh fruits, non-saturated fats, fresh vegetables, regulated sugar and salt alternatives. Healthy diets help to maintain and control blood sugar, blood pressure and fats. As a result you are able to maintain a healthy weight and prevent other related diseases. Lowering the amount of blood glucose is important and is regulated by eating healthy carbs. A low carb diabetic diet helps reduce build-up of body fats and excess calorie. Better sources of such carbohydrates include whole grain cereals, whole grain bread, fresh fruits and non-fat dairy products.

Adjusting to new diabetic meal recipes is not difficult. Gradual changes over a period of time will eventually lead to success. You will be able to embrace your new lifestyle and incorporate the diet in everyday meals.

What to include in your Type 2 diabetes diet

For a type 2 diabetes patient, what you eat does not necessarily make sense but cutting on the amount of sugar intake is important. Long time ago after diagnoses, you would be sent home with a list of foods not to eat. However, it has to be a healthy and balanced diet. Changing your food choices to a favorite type that is healthy and will help you achieve your Type 2 diabetes diet goal.

Here is a sample guide to what you could include in your breakfast, lunch and dinner for your Type 2 diabetes diet. Keep in mind the goal is to have good control of your blood glucose, body fat, blood pressure and maintain a healthy weight.

Type 2 Diabetes Breakfast Recipe

Living with diabetes, breakfasts are a must. You can skip any other meal in the day but not a breakfast. There are many diabetic breakfast recipes available that you could choose from for your meals. Here is a sample Type 2 diabetes meal for a breakfast.

A bowl of whole grain cereal with low-fat or skimmed milk.

2 slices of whole meal bread with low-fat margarine and sugar-free jam

A glass of low-fat yoghurt.

A combination of these components will provide a healthy balanced diet for your blood sugar controls. A fresh fruit for your morning meals is a good way to complement your diet.

Type 2 Diabetes Lunch Recipe

A lunch meal doesn’t have to be a heavy meal. However, Ham salad sandwich, small pasta salad with a slice of fruit is great for your lunch. A glass of fat-free yoghurt is a great drink in a lunch recipe.

There’s a broad choice of lunch recipes you could prepare for your diabetic meal plan.

Type 2 Diabetes Dinner Recipe

Dinner meals are the most important meals for many people. Despite the fact that these meal plans are no much different from what you already eat, healthy and balanced diets is the goal.

Beef stir fry with fresh vegetables and salad

Chicken tortillas

Salmon , curry, rice and noodles

Roast chicken with fresh veggies and potatoes

These meals will keep you full night long and provide you with energy to kick start the next day. A type 2 diabetes diet doesn’t have to be complicated or a restrictive one. If you are creative enough, you can still enjoy your favorite meals along your diabetic meal recipes.

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Diabetes Diets Diet Plans

In-depth Guide to Low Carb Diabetic Diet

In-depth Guide to Low Carb Diabetic Diet

The amount of carbohydrates majorly affect diabetics of the type two diabetes. To maintain and manage the amount of glucose in the blood and living a healthy lifestyle are important. Having a low carb diabetic diet has proven to be effective in managing and maintaining diabetes. Consuming foods that are high in carbohydrates creates the body’s tolerance to carbohydrates, thus causing blood sugar rise. Similarly, a low carb diabetic diet helps you in managing a healthy weight and blood sugar levels. In this article we will discuss a number of tips to a healthy low carb diabetic diet as well as what you need to avoid.

Tips to maintain a healthy Low Carb Diabetic Diet

Consuming the right amount of carbohydrates that your body is able to tolerate is advisable. It also helps to stabilize the level of blood sugar.

  • Carb Counter. Monitoring on the amount of the carbs you take into your body is important. It helps you stay on the right track.
  • Low glycemic foods. Eating foods that have low glycemic levels is equally healthy. Non-starchy vegetables such as broccoli, cauliflower, asparagus and eggplants make up an amazing low carb diabetic diet.
  • High Fiber foods. Making sure you eat foods that are high in dietary fiber is necessary. Such foods include fresh vegetables, fresh fruits etc.
  • Healthy Sugar alternatives. Many people have a sweet tooth to a wide variety of foods. Avoiding foods with added sugars such as corn syrup, fructose etc, is not a choice.
  • Eat Regularly. Having regular meals is important in maintaining your blood sugar levels low and steady. Breakfast are important in the meal routine of diabetics. If you have limited choices for your breakfast, there’s a broad range of Diabetic breakfast recipes you can try. Fitting in three meals in a day coupled up with healthy snacks is healthy for a diabetic.
  • Healthy fats. Generally, not all fats are bad for your diet. Healthy low carb diabetic diet plans features on natural fats and oils like mono-saturated fats that help to lower cholesterol.

There are great low carb diet recipes that you can incorporate into your diet. Each of them should feature a recommended, healthy amount of carbohydrate.

Low Carb Diabetic diet meal plan at home

These are easy, cost-effective low carb diabetic diet plans that can be prepared from the comfort of your home conveniently. Choosing on any particular combination, should be a thought out plan.

For a healthy mono-saturated fat, high fiber and starchy vegetables, a combination of blackened salmon with cauliflower and cucumber relish is a good recipe. It yields a combined nutritional value that is satisfying.

Another great low carb diabetic diet recipe you could prepare at home is a combination of asparagus and leek soup. Asparagus with a starchy vegetable are good sources of protein and fiber. Naturally from fresh vegetables. Cheddar omelette combined with zucchini and tomatoes are a good choice.

Going about low carb diabetic diet is not as difficult. The healthy importance of this diet overwhelming. Try it out and marvel the results.

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Diabetes Diets Weight Loss Diets

4 Popular Diabetes Weight Loss Diet Meals

Popular Diabetes Weight Loss Diet Meals

Maintaining a healthy weight while trying to eat healthy meals is important for everyone. However, for diabetics, it is not an easy hurdle to go over. Accumulation of excess glucose, a build-up of calories as well as body fats makes it hard to achieve positive results. Shedding off those extra pounds could be challenging. But eating healthy meals as you try to reduce your weight will yield observable results. Choosing the wrong combination of foods in your meals could harm the entire weight loss process. This is why we discuss those popular meals you could include in your diabetes weight loss diet.

What you need to eat

Adopting to a diabetes lifestyle means having a completely new food plan. There are those foods you have to avoid eating, while others, you have to consume in controlled amounts. When you consult your doctor or dietician, they will recommend a variety of food components. The right amounts and how much should be in each serving.

Additionally, to achieve your weight loss goals, there are those target diabetes weight loss diets that they could recommend. In general, every meal should focus on a low-fat dairy meal, high-fiber foods, low-carb foods, controlled serving on lean protein, fruits and vegetables among other healthy meals. Eating healthy vegetable based fats is important in maintaining glucose levels, calorie build up and managing your weight.

Various Diabetes weight loss diet meals

The table below, shows a variety of each meal component, you could include in controlling diabetes in general alongside loosing unhealthy weight.

 ProteinsShould include beans, nuts, poultry product, eggs, oily fish such as tuna, salmon and sardines.
 Dairy productsLow fat or fat-free milk, low fat and fat-free yoghurt.
 Fruits and vegetablesNon-starchy vegetables such as kales, asparagus, collard greens etc.Berries, grapes and oranges, apples etc.
 GrainsWhole grains; whole-wheat pasta and brown rice among others.

A combination of the above food types, will offer positive results. Keeping your body hydrated is also important for overall health. Choose to take healthy and non-caloric drinks such as water and tea.

Foods to Avoid

There are a number of foods that you certainly should be avoid. Others, you will have to consume in limited and controlled servings. Some of these foods include;

  • Fruits with additional sweeteners such as jam, apple and berry sauce, canned fruits among other fruit samples.
  • Processed grains. A good example are white rice and pasta.
  • Fried foods with trans-fats and saturated fats.
  • Full-fat dairy such as yoghurts, cheese, butter and milk.

Avoiding these foods whenever possible, translates to lower glucose levels, low body fat content and low calorie intake. It has an overall effect on diabetes and weight loss.

With the right diabetes weight loss diet, you will be able to beat a variety of other disorders let alone diabetes. Adding a workout routine to your weight loss efforts will help reduce your blood sugar levels and burn excess calorie and body fat. Prior consulting with your doctor, dietician or nutritionist is important. They are able to provide specific diets with nutritional needs for weight loss.