You cannot find a one- diet- fits- all kinds of meal plans for people with diabetes and the same holds true for this 1000 calorie diet plan for diabetics.
Every meal plan for a diabetic has to be customized according to his/her age, weight, lifestyle and so many other factors. Well, this is where consulting with your physician or doctor is highly recommended before deciding what is the best meal plan for diabetics.
Now, coming to this 1000 calorie diet plan for diabetics, it’s all about keeping the right food option in your daily menu while keeping a tab on your blood sugar.
What is a 1000 calorie diet plan for diabetics?
The idea here is to keep your daily calorie intake within 1000 calories while binging on to food options that are low in carbs and sugar.
This way, you can easily lose some good weight while also controlling your blood sugar levels in the process. Now, before you go any further with this 1000 calorie diet plan for diabetics, try and understand the basics within while reading the below-mentioned guidelines pertaining to the same.
Guidelines to follow during a 1000 calorie diet plan for diabetics
Monitoring your carb intake
Carbohydrates come as the main source of energy for our body and it is also a nutrient that impacts our blood sugar levels the most. Well, this is where all the diabetic people are required to keep a tab on their daily carb intake as a larger intake can elevate their sugar levels to a critical stage.
Moreover, they have to cut down on all kinds of processed, refined, and sugary foods while further tracking down the portions of their daily meals in the process. Furthermore, they mostly need to opt for food options like whole grains, low-fat dairy, starchy vegetables, and fruits with a low-glycemic index.
Speaking of portions, you can intake 25-35 grams of carbs per meal and 15- 20 grams per snack during this 1000 calorie diet plan for diabetics. Still, it mostly depends on your age, activity level, and weight and this is where consulting with a doctor is highly recommended.
Ensuring adequate protein intake
Besides tracking your carb consumption, you are also required to ensure appropriate amounts of proteins on a daily basis. People with diabetes must know that Protein doesn’t contain any types of carbs and this is where it holds some great significance for their daily dietary pattern.
Besides pushing the muscle growth process, Proteins would help in boosting immunity, muscle recovery, and wound healing. So, once you have brought proteins into your daily meals, try going for lean protein options like pork, meat, chicken, turkey, lean beef, and eggs.
Tracking the Fat intake
Just like Protein, fats comes as another micronutrient that doesn’t contain any types of carbohydrates. While most people associate it with weight gain and obesity, healthy fat helps you in absorbing essential fat-soluble vitamins within the body.
Speaking of essential fatty acids like Omega 3 and Omega 6, they help in triggering the growth of hair, nails, skin, and brain within the body.
Sample plan for a 1000 calorie diet plan for diabetics
Breakfast- 1 serving of egg white omelet, 1 cheese slice with 1 small orange and 1 cup of black coffee
Lunch- 2 cups of mixed greens with 4 oz of grilled chicken, 1 small apple with 1 small cup of low-fat yogurt
Snack- 2 cups of air-popped popcorn
Dinner- 1 serving of turkey broccoli wrap with 1 cup of raspberries
Total calories for the day – 1025
Breakfast – 1 cup of low-fat Greek yogurt with ½ cup of blueberries and 1 cup of black coffee
Lunch – 1 serving of open-faced turkey sandwich with lots of greens
Snack- ¼ cups of strawberries
Dinner- 1 serving of grilled shrimp quinoa bowl with shredded low-fat cheese
Total calories for the day- 1014
Breakfast – 1 serving of sweet potato strawberry toast
Lunch – 2 servings of mixed green salad with 2 boiled eggs and one cup of blackberries
Snacks- ½ cup of raspberries
Dinner- 5 oz of baked fish topped with lemon, pepper, garlic, and olive oil
Total calories for the day- 1011
Note- You can rotate the same menu for the rest of the week while making slight changes in the food items according to your taste and preferences.
Summing it up
A 1000 calorie diet plan for diabetics can help you lose some quick weight while simultaneously keeping your blood sugar levels in check. You just have to keep a tab on your daily carbs intake while increasing the protein and fat content within your daily meals.