As promised in my previous post, I will share my tips for creating healthier eating habits as well as my sample meal plan. It is important to say I am not an expert and this is not ‘one-size-fits-all’ diet plan. I want to share what works for me. Having diabetes type 2 and making healthier choices was something I was struggling with. Diet programs I ran into just weren’t completely my thing. So I used a little bit of this and that and found what finally made me start losing weight. Although it is something which might not work for you, it might help you get started the right way.
Disclaimer: I am not a nutritionist, and the plan I share is my daily plan. You don’t have to follow it to a tee. I am not a Beachbody affiliate since as a non-US resident I can’t be, but I am Amazon Associates affiliate and the ads to the products below this post are affiliate links. I only put the links to products I recommend. If you decide to purchase any of these through these links I will receive a small commission.
Steps towards healthier eating habits
Starting with healthier eating habits can seem daunting at first. Switching from eating junk food can be incredibly stressful for some people. I believe the best way is start with gradual changes to your daily diet. Maybe by including breakfast. Try cutting night snacking, making healthier versions of your favorite meals (trust me there are healthy versions of them somewhere on the internet). Begin with one thing for a week and take small steps into the right direction. You can do this! I have complete faith in you!
There are tons and tons of diet programs out there. Some better than the others. I wanted to find a program that is in accordance with my dietary needs but which will give me enough room to adjust. There were two which I find were applicable to me as a diabetic. I needed to adjust a little but I managed to get the best out of both.
21-day fix program – even though I am not a US resident and can’t be a part of the Beachbody Programme, I was able to check out the program while it was open globally (Beachbody on Demand only), and although I don’t agree with some points, I love the portion size system it provides. I couldn’t get the containers themselves without massive shipping from the US, but I managed to calculate it all and adapt it to me. What is also awesome is that there are tons and tons of recipes out there and it can really be a good motivation when you see so many people using this system. I also have a free 21 DAY FIX BASICS cheat sheet, including measures in the metric system.
Mayo Clinic diet, which I got from my doctor was another program I use because it showed me on what types of food I should concentrate more as a diabetic, and which to avoid.
Both programs call for whole foods, avoiding processed foods as much as possible.
Sample Meal Plan – What I eat in a day
I have about 5-6 meals a day (say what????). Yes, you read that right. Three main meals and 2 -3 snacks per day. One of the biggest issues for me when I started my weight loss journey was portion size. It took some time, but I finally learned how much I should be eating. Portioning sizes I use are a combination of two methods: so-called healthy eating plate method and 21-day fix container system.
I usually get up at 6 am and have breakfast bright and early to get my metabolism going.
My Daily Routine
- Breakfast: Overnight oats with berries (2 tablespoons of steel cut oats, 1 teaspoon of chia seeds, 1 cup of frozen berries or cherries, 1 cup of plain yogurt). Mix everything and put in the fridge. In the morning it will be awesome :D.
- Snack 1: usually around 10 am – 1 piece of fruit (banana or apple).
- Lunch: around noon – 1/2 plate protein, 1/2 carbs, 1 cup veggies on the side. I don’t overstuff my plate – here is where the containers from 21-day fix come in really handy. For example, I eat 1 1/2 – 2 yellows per lunch.
- Snack 2: around 3 pm – a handful of nuts, 1 fruit, 1 cup yogurt or small veggie plate with mozzarella. If I am out I have one of those raw bite bars I just make sure the ingredient list is good for me.
- Dinner: around 6 pm – 1/2 plate veggies, 1/3 plate carbs, 1/3 plate protein. Depending on my sugar levels I might have a snack around 9 pm (a plain yogurt, but that’s on rare occasions).
I workout about 2 hours after dinner and after I put my little one to sleep. I stick to this plan about 90% of the time and have an occasional treat. If I am craving something I try to find healthier versions of it. Pinterest is awesome for this. Just type ‘healthy french fries’ or ‘healthy cake’ you will get tons of options.
Along with regular exercise and this meal plan and portion sizes, I managed to lose over 30 lbs (around 17kg so far). I am rarely hungry since I eat every 2-3 hours. Still going strong! I really hope you find some of these tips and resources helpful. Please let me know. I would love to hear from you. If you are interested I will list some of my favorite online workout routines in the next post.