Whait is the Diet plan for diabetics

 

What should be the diabetic diet plan?

It's very important to have our diet plan for every day. 

The total calorie intake must be in a planned way and depend on the physical work of an individual. 

How much we need fruits, green vegetables, sprouts, dry fruits is very important for our health. 

Health is always very much dependent on the nutrition and food we are taking.

Whatever we eat reflects on our faces. An apple in a day that keeps the doctor away is very important.

When and how much water intake is necessary for good health needs to know about.

Total calories required are:- 

This diet plan is very important for every individual. Even diabetic, hypertension, thyroid disorder patients can follow and get benefited. 

All metabolic diseases can be managed very smartly by following this diet plan.

Along with this diet plan, everyday aerobic and anaerobic exercise is also included in routine life.

Daily calorie needs based on activity level

Level of activity                                                              Calorie

Diabetic                                                                            1500 kcal

Sedentary:little or no exercise                                          1,748 kcal
Exercise 1-3 times/week                                                   2,002 kcal
Exercise 4-5 times/week                                                   2,133 kcal
Daily exercise or intense exercise 3-4 times/week           2,257 kcal
Intense exercise 6-7 times/week                                       2,512 kcal
Very intense exercise daily, or physical job                      2,767 kcal

Exercise:                 15-30 minutes of elevated heart rate activity.
Intense exercise:     45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.

Diabetic diet plan

Bed Tea:-

8.00 am - morning- 2 glasses of warm water
                                    1 cup of Hunza tea instead of milk tea

Breakfast:-

8.30 am - morning- Mixed Fruits chat 500 grams
                                1 Roti with vegetables (optional)
A diabetic patient should eat fruits according to the glycemic index.

Lunch:-

12.00 pm - 2 glasses of water

12.30 pm - Mixed Salads 250 grams

                    + Cooked food with less oil 

Snacks:-

4.00 pm - 2 glasses of water

4.30 pm - Sprouts, dry fruits

Dinner:-

7.30 pm - 2 glasses of water

8.00 pm - Mixed Salads 250 grams

                  + Cooked food with less oil

Important to remember:

Diet plan for diabetics

1. Avoid packed snacks, biscuits, bhujia, etc completely.
2. Use less oil for cooking.
3. Curtail saturated cholesterol from your diet.
4. Drink water 30 minutes before and 2 hours after you take food.
5 Enjoy non-vegetarian food once a week or occasionally only.
6. Go to bed after 2 hours of dinner.
7. Walk at least 15-20 kilometers every day and HIIT Exercise twice or thrice a week.
8. Fasting for 12 hours between 08.00 pm to 08.00 am. is necessary. This period is given to your body for Autophagy that is recycling the byproduct of the cell to rejuvenate the cells again, you may drink only water in this period.

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