Weight Loss with Type II Diabetes & sample Low GI meal plan

Living with type 2 diabetes brings its unique set of challenges, and managing your weight plays a pivotal role in navigating this journey. While it’s not about making grand claims, it’s essential to recognize that even a modest weight loss, around 5% of your body weight, can yield substantial benefits for individuals with diabetes. It’s not a one-size-fits-all solution, but rather a personalized approach that aligns with your health goals.

For those grappling obesity with diabetes, shedding a more significant amount of weight—approximately 8kgs-15kg (depending on the individual) —can offer the possibility of putting diabetes into remission. The key is to embark on a weight loss journey that is both swift and safe, initiated promptly after diagnosis.


5 Simple Tips for Diabetics:

  1. Never Skip Breakfast:

A diabetic person should never skip breakfast as it can create havoc on your sugar levels throughout the day.

  1. Get Support:

If you have struggled to lose weight for a long time, seek professional help. Consult with a health expert to determine the best regime that can help you achieve your desired results.

  1. Incorporate Fiber in Every Meal:

Digest your foods slower by including fiber in every meal, contributing to your weight loss journey.

  1. Eat Healthy Carbs:

Incorporate healthy i.e. complex carbs into your meals. A simple tip is, you can consume carbs last during your meals to manage post-meal insulin spikes.

  1. Avoid High GI Foods:

Limit your intake of high glycemic index foods to maintain healthy blood sugar levels.

Sample 1-Day Low GI Diet Plan for Weight Loss with Diabetes:

On Rising: 1 tsp Methi seeds [soaked overnight]

Breakfast: 1-2 Besan or Moong dal chilla with green chutney / Upmas [made of jowar or bajra or soya] / Moong or matki sprouts salad/ Egg whites with veggies

Mid-morning: 1 glass freshly prepared Karela juice

Lunch: Jowar or Bajra Chapati / Quinoa / Whole millets [Little millet/ Kodo millet/ Foxtail millet] + 1 bowl cooked vegetables + 1 bowl salad + 1 bowl Dal Sambhar or Rasam or Low fat Paneer or Egg curry

Evening: 1 cup Green tea/ 1 cup Green tea with ½ tsp Cinnamon powder + 1 handful roasted chana


  • Clear soup + 1 bowl cooked vegetables + 1 bowl salad
  • Or Chicken/Fish [Grilled] + 1 bowl soup + 1 bowl salad
  • Or Dal chilla + 1 bowl cooked vegetables + 1 bowl salad
  • Or Cooked Quinoa + 1 bowl cooked vegetables + 1 bowl salad
  • Or Jowar or Bajra Chapati + 1 bowl cooked vegetables + 1 bowl salad


The one-size-fits-all approach is not right when trying to better lifestyle diseases. We need to ensure that the regime you follow is tailor-made and specific to your needs that will give you the right results. Our diabetes management plan has helped thousands of individuals get the desired results with homeopathy, Ayurveda & nutritional therapy. Here at Health Total, we conduct a thorough evaluation of your medical history, current health issues, lifestyle analysis, nadi pariksha & more, helping our doctors create the right treatment plan for you. We not only help you lose weight but also assist you in reducing your medications and provide a sustainable lifestyle plan that you can use even after your program finishes. Take charge of your diabetic health today at  766-9600-301 and Book a Free Consultation with our expert doctors today.

November 29, 2023