Have you just learned you have diabetes and your doctor recommends you lose weight? Finding an easy diabetic weight loss diet may seem difficult.

Trying to find a good weight loss program is hard enough. It may also seem an impossible task to find a good diabetic weight loss diet. This is where we may help out, by explaining 5 different diabetic weight loss diet options.

5 Diabetic Weight Loss Options:

Diabetic Food Exchange Diet: This diabetic diet plan is one of the main eating plans that doctors prescribe to people with diabetes. It may be confusing at first, yet once you understand its concept, you will find that it has two positive outcomes. It will help you lose weight and maintain your blood sugar.

The diabetic food exchange diet groups similar foods together. Each group lists certain foods that may be eaten and the exact portion that may be eaten.

Measuring the food portions exactly is very important on this diabetic weight loss diet. It is also important to eat on a very regular schedule.

Diabetic Food Pyramid: This diabetic food plan is easier to understand and implement than the diabetic food exchange diet. With this plan the foods are separated into different groups. The food group that allows the most servings is the base of the food pyramid. The next set of groups of foods follow up the pyramid, with the top of the pyramid representing the food group allowed the list.

You can lose weight on this diet and be satisfied, if you stay within the servings allowed each group and choose healthy, low calorie foods.

Atkins Diabetic Diet: This is a well known diet found in the Atkins diet books series. The book, Atkins Diabetes Revolution, offers diabetic meal plans allowing three different levels of carbohydrate consumption. This diet plan begins with the person having only 20 grams of carbohydrates a day. Gradually, 40 grams of carbs are allowed, and finally, 60 grams of carbs are allowed per day. This diabetic weight loss diet may be a bit extreme for many people because it almost eliminates breads, rice and potatoes. Many people have been able to manage their diabetes and lose weight with this diet.

Nutrisystem Diabetic Diet Plan: The diabetic weight loss diet plan offered by Nutrisystem may be considered one of the most convenient diabetic weight loss options. The diabetic meals are specifically made for people with diabetes Type II. They are low calorie pre-packaged and pre-portioned, and require no refrigeration. Fresh vegetables, fruits and dairy products will need to be added to fully balance the diet. If you are “on the go” and have a hard time with meal planning, this diabetic weight loss plan should be considered.

Medifast Diabetic Diet Plan: This diabetic diet weight loss plan claims to help you lose 20 pounds in 30 days. Medifast has a simple, yet powerful diet plan called “5 in 1. ” This means, you choose 5 items to eat a day from Medifast’s prepackaged meals, and make your own one “lean and green” meal a day. The “lean and green” meal should consist of a lean meat and green vegetable. Many people with diabetes and weight issues have been help greatly with Medifast’s diabetic diet plan.

3 tips to help you with your eating habits:

Diabetes and diet tip#1: Be smart about sweets

Eating for diabetes doesn’t mean eliminating sugar. But in order to get the most enjoyment out of sweets, it is best to save them for special occasions. After all, they are called treats for a reason. If you have diabetes, you can still enjoy a small serving of your favorite dessert now and then. The key is moderation.

How to include sweets in a diabetes-friendly diet

Eating sweets at a meal adds extra carbohydrates. Because of this it is best to cut back on the other carb-containing foods at the same meal. Carbohydrate-rich foods include all flour products (i.e. bread, tortillas, crackers), rice, cereal, fruit, juice, potatoes, corn, etc. This will help you keep your blood glucose levels on track. Just keep in mind that these carbohydrate-rich foods have many nutrients your body needs, so don’t substitute too often.

Tricks for cutting down on sugar

There are many ways to reduce your sugar consumption. Here are a few suggestions:

• Make healthy substitutions. Substitute sparkling water for soda, a bowl of frozen fruit instead of ice cream, one slice of your favorite cheese instead of cake, a piece of fruit instead of pie.
• Clear your kitchen of sweets and don’t purchase them. Instead, you can enjoy a dessert when you are away from home.
• Split dessert with a friend when out and enjoying a treat.
• Slowly savor each bite when you do eat a treat.
• Reduce or eliminate the amount of sugar called for in recipes.

Diabetes and diet tip#2: Balance your carbs

Carbohydrates have a big impact on your blood sugar levels, but you don’t have to avoid them. You just need to be smart about what types of carbs you eat and how you balance them in the rest of your diet.

Simple vs. complex carbs

Carbohydrates include simple sugars and complex starches and fibers. Your body breaks down carbohydrates into glucose (blood sugar), which is the fuel for your cells.

• Simple carbohydrates: Includes fruits and some vegetables, which in their natural form offer vitamins, minerals, and fiber. Simple carbs also include processed and refined foods, or “empty carbs,” with little nutritional value, such as soda, candy, snack foods, and white products such as white flour and white rice.

• Complex carbohydrates (also called slow-release carbs): Found in starchy vegetables, legumes, and whole grains such as whole grain brown rice, millet, quinoa and steel cut or rolled oats. Complex carbs take longer to digest, which helps you stay full longer and keeps your blood sugar level more even.

Tips for balancing carbohydrates

• Eat brown rice instead of white rice, steel-cut oats instead of processed cereals or instant oatmeal, or whole-grain bread instead of white bread.
• Balance your meals with all the food groups and make veggies the largest part of the meal. Eating carbs along with protein or a little fat helps reduce the impact on your blood sugar levels.
• Reduce how much soda and juice you drink. Switch to water or mineral water with a little juice mixed in instead.
• Eat sweet potatoes or winter squash instead of white potatoes.
• Choose a bran muffin over a croissant or pastry.

Diabetes and diet tip#3: Establish regular eating habits

Regular eating habits are especially important for diabetics. Your body is better able to regulate blood sugar levels—and your weight—when you maintain a regular meal schedule. Aim for moderate and consistent portion sizes for each meal or snack.

• Don’t skip breakfast. Start your day off with a good breakfast. Eating breakfast every day will help you have energy as well as steady blood sugar levels.
• Eat small meals at regular times. It is helpful to eat 3 small meals plus 3 snacks spread out through the day. People tend to eat larger portions when they are overly hungry, so eating regularly will help you keep your portions in check.
• Keep calorie intake the same. Regulating the amount of calories you eat on a day-to-day basis has an impact on the regularity of your blood sugar levels. Try to eat roughly the same amount of calories every day, rather than overeating one day or at one meal, and then skimping on the next.
• Listen to your body. It takes a little time for your brain to get the message that you’ve had enough to eat, so stop eating when you feel 80% full. Wait 20 minutes. If you’re still hungry, you can choose to have a little more.

Keep portion sizes under control

Making sure you do not eat too many calories is important in any healthy diet, but it is especially important for diabetics. Controlling your portion sizes is key to controlling calories:

• Divide your plate into 3 parts: ½, ¼, ¼. Fill half of your plate with non-starchy veggies (greens, broccoli, cauliflower, mushrooms, peppers, carrots, turnips, etc.). Split the other half of your plate into two equal parts, filling one with protein and the other with a starchy carbohydrate (rice, potatoes, pasta, whole-grain bread).
• Aim for a protein serving of around 3 oz., which is about the size of a deck of cards for meat. Animal protein is more calorie dense, so it is important to really pay attention to how much you are eating.
• Keep servings of starchy carbs to ½ cup. One serving of starchy carbohydrate is ½ cup cooked rice or pasta, which is about the size of half of a baseball.
• Start your meals with veggies, which will help fill you up and give you lots of nutrients.
• Save half of restaurant meals for later. When out at a restaurant, ask the server to put half the meal on your plate and pack the other half to go.
• Read labels on foods, so you can understand how many servings and portions are in items.

Any one of the above diabetic diet weight loss plans can help you manage your diabetes and weight loss goals.