It is generally safe — and often quite effective — to use a so-called diabetic diet for weight loss. Primary tenets of following a diabetic diet for weight loss are cutting down on carbohydrates, which greatly influence blood sugar levels, while increasing whole grains, fruits and vegetables. Being sure to stay within healthy boundaries for calorie intake, avoiding alcohol, lowering fat and cholesterol, and getting the proper amount of fiber also are key elements.
The diabetic diet for weight loss works because the body needs to produce insulin to break down sugars in food. Carbohydrates are a primary producer of these sugars. When the body is working to produce enough insulin to break down the sugars, it cannot perform other functions as well. Breaking down fats, for instance, becomes harder for the body to do if required insulin production is extremely high. That means people who eat high-sugar diets tend to gain weight more quickly than those who eat more protein, moderate fats, and few carbohydrates.
Whole grains tend to have hard outer coats that prevent the human digestive system from working to turn them to sugar as quickly as it does carbohydrates and refined sugars. Foods with fiber — often whole grains — also slow digestion, which reduces blood sugar levels. Lower blood sugar levels mean less insulin production and less distraction from actions such as breaking down fats. The more fats are broken down, the less they are stored in the body and become weight gain.
A combination of genetics and poor lifestyle choices lead to pre-diabetes and type 2 diabetes. If people diagnosed with one of these conditions begin to follow a diabetic diet, they almost always will lose weight. The weight loss comes from the body needing to produce less insulin. A reduction in blood sugar levels also increases energy levels, which helps many people find the energy to be more physically active. Many people also begin to eat fewer calories while following a diabetic diet for weight loss, which is why it is a successful eating plan for many non-diabetics.
One other benefit of a diabetic diet for weight loss is that non-diabetics should have an easier time sticking to the diet. Being on such a diet for weight loss alone means only that a dieter should follow the plan’s basic tenets. Not strictly sticking to the diet isn’t inherently bad, which means the diet allows the flexibility to splurge that many people need.