Those with diabetes or on a weight loss program often think they can’t have any treats or goodies. Nothing could be further from the truth. However, in order not to sabotage your weight loss efforts or cause blood glucose levels to skyrocket, it’s important to keep these three tips in mind when having a little indulgence.
Have your favorite treat weekly. This prevents binge eating on the item in the future. Some people like to pick a certain day and time of the week when they are going to have that special item. This gives them something to look forward to and helps them better stay on track the remainder of the week.
Measure out what you are going to have. If ice cream is your thing, measure out what you feel is a realistic portion—perhaps ½-1 cup– and put it in a small pretty bowl. Eating from the carton in from of the TV could be trouble, resulting in feelings of guilt and failure. If you love chocolate, have a fun size candy bar. Whatever you go for, choose a small portion, eat the item slowly and savor every bite. Think about the taste, texture, smell, and all that you enjoy about that food item. This is being “mindful” with your eating.
Log what you eat. Studies show that people who are the most successful at weight loss are the ones that record every morsel popped into their mouth. This can be done on paper, a computer program, or a Smartphone app. If you have diabetes, this can be recorded in your logbook so you will know how the item affects your upcoming blood glucose level.
By following these three tips, you will be able to enjoy your food favorites on a regular basis and still be able to manage your weight or blood glucose levels favorably.