Forget the diet of the month club. If you have diabetes and want to lose weight, cutting calories is the best place to start. This doesn’t mean you have to stop eating your favorite foods — but it does mean eating less.
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Getting Started: Track Your Intake
Start out by taking a look at how much you eat. An easy way to do this is by writing down what you eat each day — and how much. Do it for at least three days to get a good range.
Serving Sizes
Now take a look at your list compared to the serving size guide below. How does it stack up?
Food
Serving Size
Meat, fish, poultry
3 oz (about the size of the palm of your hand)
Cheese
1 oz (about the size of your thumb)
Milk, yogurt, fresh vegetables
1 cup (about the size of a tennis ball)
Bread
one slice
Cooked rice
1/3 cup
Potato or corn
1/2 cup
Dry cereal
3/4 cup
If the serving sizes on your list are much larger, it’s time for a change. You can start by using measuring cups and spoons to control your portion sizes. After a while, you’ll be able to eyeball the amounts.
How to Cut Calories for Weight Loss
You can cut calories across the board — from protein, carbohydrates, and fat. But keep in mind that maintaining a healthy ratio of carbs, fat, and protein is crucial. Your diabetes educator or dietitian can help you find the balance that’s right for you. The following can be a helpful starting point:
- • 45% to 65% carbs
- • 15% to 20% protein
- • The remaining percentage from fat
How Sugar Substitutes Can Save You Calories
Instead of cutting out your favorite desserts and treats, try options sweetened with artificial sweeteners.
By replacing sugar-sweetened drinks and sweet foods with artificially sweetened versions, you can significantly reduce your calorie intake. These sweeteners don’t have any carbohydrates and don’t increase blood glucose levels, so if you have diabetes and a sweet tooth, using sugar substitutes is a good way to enjoy a sweet treat.
Check out some ways sugar substitutes can help you cut calories:
- • Replace regular, 12-ounce sodas with diet soda. You’ll save yourself about 150 calories and almost 40 grams of carbs.
- • If you sweeten your coffee with 2 teaspoons of sugar, try using a packet of artificial sweetener instead. You’ll get a zero-calorie, zero-carb cup of joe instead of the extra 32 calories and 10 grams of carbohydrate from that tiny bit of sugar.
- • Instead of having a 6-ounce serving of regular yogurt, try a serving of artificially sweetened light yogurt. You’ll spare yourself almost 100 calories and 15 grams of carbohydrate.
Remember: Losing weight isn’t easy. It takes time and commitment to a healthy lifestyle. A diabetes educator or dietitian can help put together a program that fits you and your lifestyle — one with realistic goals.
