How To Find Your Body Fat Percentage
As you can see, calculating your daily calorie needs is actually pretty simple, as long as you know your body fat percentage. Most gyms should be able to measure that for you, or a trainer can give you a very good estimate just by looking.
You can also use a tape measure and this online calculator to estimate your body fat percentage. Its not as accurate, but you really only need an approximate number, so it should be good enough.
If you want a more accurate number , you can invest in a scale that measures body fat percentage . Its only $27.99 so its a worthwhile investment if you want to track your weight and body fat percentage.
What Is A Good Diet For Type 2 Diabetes
There is no diabetic diet, says Erin Palinski-Wade, RD, CDCES, the author of 2 Day Diabetes Diet and Belly Fat Diet for Dummies, and based in Vernon, New Jersey. The guidelines are basically the same for healthy eating for everyone, with or without diabetes, she says.
Work with your healthcare team to determine the right ratio of macronutrients and the best eating plan to accommodate your health risks and goals.
How A Healthy Diet Can Help You Manage Type 2 Diabetes
Eating a healthy diet is important for everyone, regardless of diabetes status. But for people with this disease, nourishing foods eaten in the right portions provide two key benefits:
Reduced blood sugar Lowering blood sugar that is high can help reduce diabetes symptoms and lower the risk for health complications.
A healthier weight
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Calories Meal Plan And Diabetes
Diabetes is a condition also known as the silent epidemic. It plans to slowly and gradually affect your body and its organs. So can you step up your game to control it? How? Read on, and you will get your answer.
In this meal plan, we have written the carbohydrate consumption of each food item in each meal. It will help you track your carbohydrate intake, and if the doctor has prescribed insulin, you can take the dosage accordingly.
Healthy Egg Muffins With Turkey Bacon
These Healthy Egg Muffins with Turkey Bacon are easy to prep, taste amazing, and can be stored and reheated the next day for a delicious grab-and-go breakfast! Theyre a perfect way to start the day.
I originally made these little turkey bacon egg cups for breakfast, but they are quickly becoming one of my favorite snacks as well! I used to always bring a bag of hard-boiled eggs if I was traveling or going on a long road trip, but now I just bring a few healthy egg muffins instead.
Dont get me wrong, I still enjoy my hard-boiled eggs. But with the addition of vegetables and turkey bacon, these egg muffins just take the flavors to a whole new level.
Its so easy to whip up a batch, and theyre perfect to take on the road or to simply have on-hand as a quick, nutritious, and tasty breakfast or snack during the week!
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How The Ketogenic Meal Plan Works
The meal plan has 4 daily meals with recipes that are exceptionally filling, and each meal is distributed equally in calories for maximum satisfaction. The reasoning for 4 meals rather than the usual 6 meals you find in other Diabetes Strong meal plans is due to the common appetite suppression brought on by a ketogenic lifestyle .
When you eat a ketogenic diet, you switch your bodys fuel source to fat rather than the bodys usual source, glucose . From this fuel source switch, the hunger hormone, Ghrelin, is reduced which causes your appetite to decrease . Because of the reduction in appetite, it is easier to adopt an intermittent fasting approach or an approach that lessons unwanted eating behavior outside your desired hours . Therefore, I recommend eating 4 bigger meals rather than 6 small meals on a Ketogenic Meal Plan.
To make up for the 2 fewer meals, the 4 meals equally split the total calories . Therefore each meal is more fulfilling and eating 4 meals is far less time-consuming .
In this entire Ketogenic Meal Plan, only 5% of the calories are from carbohydrates, 20% comes from protein, and the rest of the calories come from healthy fats, which makes the ketogenic adaptation a smooth transition from your current eating lifestyle.
Each meal is 5 net grams of carbs or less , and there is nothing diet about this meal plan because every bite feels like an indulgence
How To Keep Track Of Your Carbs
Depending on the medicines or type of insulin you take, you may need to eat the same amount of carbohydrates at the same time each day. Based on the CDC recommendations, a person with diabetes should have approximately 200 grams of carbs per day. The American Diabetes Association says that the amount of carbs you consume per meal should take up about a quarter of your plate.
According to Fawkes, deciphering “good carbs” from “bad carbs” is the hardest part. “Carbs really get demonized when you’re diagnosed with diabetes,” says Fawkes. “But it’s really all about eating the right types of carbs. These are not off the table in a healthy, balanced diabetic diet.”
There are two types of carbohydrates:
- Simple carbohydrates : The body generally digests simple carbs very quickly which can lead to a spike in blood sugar levels that can reduce satiety, trigger hunger pains sooner, and potentially lead to overeating.
- Complex carbohydrates : Complex carbs often contain more vitamins, minerals, and fiber which slows digestion and reduces the risk of a blood sugar spike.
For example, if you were to scarf down two pieces of pizza and a Twinkie , you’d probably feel hungry again within an hour.
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Day : Salmon Couscous Salad
Salmon Couscous Salad: This healthy and easy salad is designed to be made with precooked or leftover salmon. To quickly cook salmon, lightly brush with olive oil, then roast in a 450Â°F oven until the fish is opaque and firm, 8 to 12 minutes.
Total carbohydrates: 35 grams or about 2 1/2 carb servings
How To Calculate Your Daily Calorie Needs
You can calculate your daily maintenance calories by following these easy steps:
Step 1: Find your current body weight in kilograms .
Step 2: Multiply your weight in kilograms by 0.9 if you are a woman or 1.0 if you are a man.
Step 3: Multiply by 24
Step 4: Multiply by your Lean Factor from the table below
Example using my stats: 61 kg x 0.9 x 24 x 0.95 = 1252
This number is called your Basal Metabolic Rate . Its how many calories you would burn in a day if you just lay on the couch all day and did nothing.
To find out how many calories you actually burn in a day, you need to multiply with your Activity Modifier from the table below.
Step 5: Multiply by Activity Modifier
My daily calorie need would be: 1252 x 1.55 = 1940 calories/day
Important: No matter what this formula says, never eat less than 1,200 calories per day on average without consulting your medical team first. A very low daily calorie intake can lead to a slower metabolism, hormonal problems, and a number of other medical issues.
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Where Should You Start Your Diabetic Diet Plan
Many new patients with diabetes dont know where to begin with a diabetic diet plan. It can be daunting, so its best to start with a small amount. Instead of consuming sweet drinks, stick with water. Also, try to cook more at home. Begin with non-starchy vegetables and fruits. Later, you can add lean proteins and whole grains to your diet. Once youve learned the basics of eating a healthier diet and healthier, you can start to branch out.
If youre planning to go to an ethnic dining establishment, stick to dishes that include lots of vegetables and few refined carbohydrates. You can eat rice however, be sure to only consume a cup at a meal. In this way youll consume healthily foods that do not contribute to your level of blood sugar. Instead of cutting out entire foods altogether, try to limit the effects of each. When it comes to choosing food, go for low-fat versions of each type.
Day : Instant Pot Chicken Soup With Root Vegetables & Barley
With lean meat , veggies and whole grains, this delicious chunky soup provides all you need for a balanced meal. This recipe uses barley instead of noodles and includes parsnips, carrots and onions for additional fiber, providing close to 10 grams per 2-cup serving. Don’t have parsnips? Substitute them with sweet potatoes and celery for a similar texture.
Tip: This recipe doesn’t necessarily require an Instant Pot. You can also use a multicooker or pressure cooker.
Total carbohydrates : 43 grams, or 3 carb servings
Fiber: 10 grams
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How To Find Your Daily Calorie Need
We all have different calorie needs. Your daily calorie need depends on your size, fitness level, daily activity, gender, etc.
When you are creating a healthy diabetes meal plan, your first step should therefore always be to calculate your calorie equilibrium, or how many calories you need each day to maintain your current weight.
You can learn exactly how to find your calorie equilibrium with 5 easy steps in this post: How to Find Your Daily Calorie Need.
Once you know your calorie equilibrium, you can adjust your daily calories up or down to meet your goals. If your goal is to lose weight, I recommend that you eat up to 500 calories less than your equilibrium each day . This should lead to a steady and healthy weight loss.
If you want to build more muscle mass , start by eating 300-500 calories more than your equilibrium each day and see what happens. If you find that you are putting on a little too much fat, decrease your calories slightly.
Tips For Getting Started With A Diabetes Diet
Rather than trying a complete overhaul all at once, create lasting good habits by focusing on small, simple, and maintainable changes, Palinski-Wade says. Otherwise, you may feel overwhelmed and revert to any previous unhealthy eating habits. Being consistent with change, no matter how small, is the key to long-term weight loss success, she adds.
Here are some of the basic rules for building and then sticking with a diabetes meal plan.
Consult the experts. Connect with your primary doctor and a registered dietitian nutritionist who is also a certified diabetes care and education specialist search for one near you at EatRight.org to figure out how many carbohydrates you should eat per meal based on your individual needs as well as the optimal eating approach for your preferences and health goals.
Veg out. Add in one extra serving of nonstarchy vegetables at dinner. Consider adding vegetables to snacktime, too.
Sweeten things up with fruit.
Beware of sauces and dressings. Sugar hides in many condiments, like ketchup, barbecue sauce, and marinades. Always read the label, and choose the lower-sugar option that best fits your diet and goals.
Dont skip breakfast.
Simplify beverages. Instead of reaching for sweetened drinks, opt for water , unsweetened tea, and coffee.
Cut back on salt.Dont fear grains. Add fiber to your diet.
Also Check: What Does It Mean To Have Low Glucose
What Exactly Happens In Diabetes
Diabetes Mellitus , also known as Diabetes, is a metabolic disorder that hinders glucose utilisation in the body either entirely or partially. It raises glucose concentrations in the blood, which alters carbohydrate, protein and fat metabolisms in the body. It majorly happens due to the failure or alteration in the formation of insulin in the body. The beta-cells of the Islets of Langerhans in the pancreas secrete insulin.
Many people with diabetes cannot produce insulin in the body at all, or its production is low, or theres insulin insensitivity. Insulin sensitivity means the body is not sensing or releasing insulin, and hence glucose is not being absorbed in the body. Do you know that India is also called the Diabetic Capital of the World? By 2030, India will have 80 million people with diabetes. Hence diabetes is a leading cause of health hazards amongst all Indians.
How To Make Healthy Egg Muffins With Turkey Bacon
This recipe is super easy to prep! And the only piece of equipment you need is a muffin pan or some individual muffin forms.
You can see exactly how I make the muffins in this video, or follow the step-by-step instructions below:
Step 1: Heat the oven to 350 F .
Step 2: Coat a muffin pan or 12 muffin forms with a little cooking spray.
Step 3: Wrap a slice of bacon around the inside of each muffin form. Place a little spinach at the bottom of each one.
Step 4: Finely chop the onions, jalapeno, and garlic. Lightly coat a medium pan with cooking spray, then add the chopped veggies and sauté for a few minutes over medium heat until the onions are translucent.
Step 5: Take the onion mix off the stove and divide it evenly between the 12 muffin forms, placing it on top of the spinach.
Step 6: Chop the sausage and bell pepper, then distribute between the muffin forms.
Step 7: In a mixing bowl, combine the egg whites, whole eggs, salt, and pepper. Whisk everything together.
Step 8: Pour the egg mixture into the muffin forms, adding enough so that it just covers the veggies.
Step 9: Bake for 25 minutes on the middle rack.
Thats it! The egg muffins are ready in about 35 minutes if you are fast at chopping veggies, and youll end up with 12 egg muffins that are perfect as a breakfast or snack to enjoy throughout the week.
Read Also: How To Use Insulin Pump
Best Diet Plans For Managing Type 2 Diabetes
The two that are suggested for people with diabetes time and again are the Mediterranean diet and the DASH diet. Unlike so-called diets , these eating approaches aim to set the foundation for building and maintaining lifelong habits.
DASH diet The DASH diet has been found to be beneficial at reducing blood pressure levels, a key risk factor for heart disease and kidney disease. Because both of these disease risks are elevated with diabetes, this style of eating may promote a reduction in the risk of comorbid conditions associated with diabetes, Palinski-Wade explains.
What Is A Diabetic Diet Plan
A diabetic diet plan is a method to manage blood sugar and increase activity levels. While both diet and exercise can be crucial to losing weight however, you should not be watching your weight on a scale excessively. A slight weight gain may be noticed initially, however, it will decrease and stabilize over time. A well-balanced diet could aid or hinder the development in insulin resistance. Listed below are some guidelines for a diabetics diet strategy.
Limit the number of carbohydrates you eat to around 60 grams for each meal. Use the list of exchanges to compare the carbs in various food items. Also, it is important to limit the amount fat consumed. In general, you should aim at eating foods that are high in fiber as well as low in amounts of sugar. Alongside fruits and veggies and other food groups, you should comprise lean protein, healthy fats and non-starchy vegetables.
Read Also: How To Lower Your Blood Sugar Level
Ketogenic Meal Plan Recipes
- 1 tbsp. fresh oregano
Categories: Meal Plans
Day : Chicken & Vegetable Penne With Parsley
Chicken & Vegetable Penne with Parsley-Walnut Pesto: Homemade pesto may seem daunting, but in this quick pasta recipe you can make a simple sauce in minutes while the pasta water comes to a boil. Packed with veggies and lean chicken, this pasta dinner has a nice balance of carbs, fiber and protein, to help keep your blood sugar balanced. You can substitute frozen green beans and cauliflower for fresh.
Total carbohydrates: 43 grams or about 3 carb servings
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