Ask

Happy Tummy Expert

2 years ago

Dear Kamila, Thank you for the question

Diabetes mellitus is a chronic metabolic disorder that prevents the body to utilise glucose completely or partially. It is characterised by raised glucose concentration in blood and alterations in carbohydrates, protein & fat metabolism. Various factors like genetics, sedentary lifestyle, acute stress etc., can cause diabetes.
Management of any type of diabetes requires diagnosis and further assistance from specific health care professionals. Kindly contact your health care professional for further guidance.
Sustainable weight management requires a holistic approach which involves lifestyle management which includes Dietary modification, Physical activity and stress management. With any weight loss plan changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.
An ideal weight loss meal plan should include calorie deficit diet with appropriate exercise regime followed under professional guidance.

Here are few guidelines that can be considered
Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
- Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommendable.
-Begin your day with a well-balanced breakfast as it is an important meal of the day.
-Avoid skipping meals. Also, try to avoid fasting and feasting too often.
-It is good to consume six small frequent meals at every 2-3hour interval instead of three large & heavy meals.
- It is recommended to have low GI (Glycemic index) foods. Simple sugars should be restricted since they are easily absorbed and have high glycemic index. Some of the Low GI foods include green leafy vegetables, carrots, green beans, apples, orange, pear, millets, lentils etc.
- Try to consume more of Whole grains and Multigrain foods as they are a good source of fiber.
- High protein intake helps to increase insulin production & promote satiety. Pulses, lentils, eggs, lean meat, paneer etc., are a good source of protein .
-Consume a minimum of 5 serving of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.
-Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
-Have your last meal at least 2-3 hours before sleep time.
-Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated
-Engage in at least 30-45 minutes brisk walk/physical activity of moderate intensity at least 5 days a week.
-Try and follow a good sleep regimen that in terms of both quantity and Quality.

For a customized and personalized meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.
Wishing you a great day ahead

0 Reply