A 2000 calorie diet is a diet plan that allows food intake limited to 2000 calories, daily. This diet plan works best for people, who are diabetic, and want to lose weight. The following HealthHearty write-up briefs you on this diet plan with a sample menu for breakfast, lunch, and dinner.
Diabetes is a health disorder affecting people of all ages, and is more common in overweight people. It occurs when the body is unable to produce insulin (a hormone that converts sugar, starch, and other food into energy), resulting in abnormal blood sugar levels in the body. Diabetics with high blood sugar levels are at risk of having serious health disorders, like, kidney problems, nerve or eye damage, etc. Since, obesity is one of the main causes of diabetes, weight loss is one common factor that most diabetics have to work on. Along with regular exercise, another effective way to lose weight and control the blood sugar levels in the body, is to follow a healthy diet plan.
According to the weight one needs to shed off, a diet is recommended, hence, obese patients need to follow a diet that will help them shed weight as well as control their blood sugar levels. 2000 calorie diet is a healthy diet comprising all the food groups, and is low in calories and fat. The cornerstone of this diet is, monitoring the carbohydrate intake carefully, and eating every food in right proportion. Depending upon the diabetic exchange and carbohydrates intake, this diet is based on a plan that has a ratio of 50 percent carbohydrates, 30 percent fats, and 20 percent proteins. Since, it is not healthy to cut down on calorie intake too drastically at once, this diet restricts the calorie consumption to 2000 per day and so, it is not very difficult to follow.
The diet plan should comprise whole grains, like, brown rice, corn, rolled oats, and whole-wheat grains or flour, having all three parts of the grains (the inner germ, the middle endosperm, and the outer bran covering). Avoid sugar, artificial sweeteners, and fast foods like burgers, pastries, candies, pizzas, etc., and make healthy food selections, like, fruits, green vegetables, low-fat dairy products, low-fat meat, fish, and skinless poultry. Keeping the diet menu simple, and planning for the next day in advance, will help you have enough fresh and low-fat foods around.
Breakfast: 2 slices of bread, 2 rice cakes or ½ cup pasta, 1 cup skimmed milk or a cup sugar-free yogurt, 1 egg (boiled or poached or scrambled), and 1 serving of a favorite fruit. Also, one can have a sandwich with the margarine spread on it, and egg can be substituted with 2 slices of bacon.
Lunch: 1 bowl of pasta, 2 servings of your favorite vegetables and a meat product, like, chicken or turkey. If you don’t want pasta, you can substitute it with 1 cup of cooked brown rice. 2 to 3 slices of bread and fish, too, can be considered for lunch, for it is an excellent source of vitamins and minerals.
Afternoon Snack: 1 fruit, 2 to 3 saltines or crackers, a small helping of cheese, and ½ cup of tea or coffee made with artificial sweetener can be consumed for snacks.
Dinner: 3 servings of meat or fish, like, salmon or tuna (baked or roasted), ½ baked potato or 2 to 3 slices of bread, 2 helpings of vegetables, and 1 fruit. For the nightcap, 1 cup of milk accompanied by cheese or a few saltines.
2000 calorie diet plan is a healthy combination of proteins, carbohydrates, fat, and fiber, which is ideal for diabetics. However, before opting this plan, consult your dietitian, so that, considering your health, age, and nutritional requirements, he can provide you with the best diet plan. Drinking enough fluids, up to 2-3 liters of water or juices, and following a regular exercise program will help you to get best results and stay healthy in the long run.