1000 Calorie Diet Plan for Diabetics – Overview
You cannot find one- diet-fits- kind of meal plan for people with diabetes and the same holds 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 many other factors.
Well, this is where consulting with your physician or doctor is highly recommended before deciding what the best meal plan for diabetics is.
Now, coming to this 1000 calorie diet plan that is customized for diabetics, it’s all about keeping the right food option in your daily menu while keeping a tab on your blood sugar.
How Does a 1000 Calorie Diet Plan for Diabetics Work?
The idea is to reduce your daily calorie intake to 1000 calories while binging on food options low in carbs and sugar.
This way, you can quickly lose some good weight while controlling your blood sugar levels.
Now, before you go any further with this restrictive diet plan for diabetics, try and understand the basics while reading the below-mentioned guidelines about 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 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 the portions of their daily meals.
Furthermore, they must mostly opt for foods 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; this is where consulting with a doctor is highly recommended.
Ensuring adequate protein intake
Besides tracking your carb consumption, you must also ensure appropriate amounts of proteins daily.
People with diabetes must know that Protein doesn’t contain any types of carbs, which holds some great significance for their daily dietary pattern.
Besides pushing the muscle growth process, Proteins would help boost immunity, muscle recovery, and wound healing.
So, once you have brought proteins into your daily meals, try lean protein options like pork, meat, chicken, turkey, lean beef, and eggs.
Tracking the Fat intake
Like Protein, fats come as another micronutrient that doesn’t contain any carbohydrates.
While most people associate it with weight gain and obesity, healthy fat helps you absorb essential fat-soluble vitamins within the body.
Speaking of essential fatty acids like Omega 3 and Omega 6, they help trigger the growth of hair, nails, skin, and brain within the body.
Sample plan for a 1000 calorie diet plan for diabetics
Day 1
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
Day 2
Black coffee
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 cup of strawberries
Dinner- 1 serving of grilled shrimp quinoa bowl with shredded low-fat cheese
Total calories for the day- 1014
Day 3
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 changing 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 have to keep a tab on your daily carbs intake while increasing the protein and fat content within your daily meals.
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