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The Best Diabetic and Weight Loss Recipes

The secret behind the benefits of these diabetic and weight loss recipes lies in its effect on a hormone that we know as insulin. I’m sure that by now most of us are aware of that name, but basically, insulin is a hormone that is produced by an organ called the pancreas.

One of the jobs of this organ is to regulate the blood sugar levels and keep them balanced. Once you eat a meal that is high in sugars, your levels start rising very rapidly.

Since this is very not benefiting your body and overall health, the pancreas starts producing excess insulin to even out the sugar levels again.

The problem with this is that the insulin, as a hormone, sends commands to your system to keep calories as fat, which means that if you continue with these eating habits, you will gain weight for as long as you eat this way.

Not only will you keep gaining weight, but you will also feel hungrier and either your system will stop cooperating insulin, or the body will not create the hormone anymore.

Which means that by that point you will probably join the large group of people around the world who are living with type II diabetes.

The main thing to do in order to prevent this from happening is to proceed to live a healthier lifestyle and to normalize your levels again.

Diabetic and Weight Loss Recipes

What Should You Do?

If you stop eating bread, drinking fizzy drinks, stop eating cakes and different types of sweets, you will begin improving your health state.

The following are some of the diabetic and weight loss recipes that will show you how amazing, fulfilling and beneficial they are to be part of your meal plan.

Another interesting way to cut down and regulate your levels is to extend certain parts of your day where you can go without any food.

Of course, we know this as “fasting,” but it’s good for the stomach to get a break from digesting food by not receiving one of the standard meals in a day.

For example, if you go to bed without having dinner or don’t have breakfast in the morning, the body will change to “self-repair.”

This is why a diet revolving around regulating your blood sugar levels is important.

If on certain days you skip breakfast you will have a healthy and delicious salad for brunch, or during dinner time you either skip this meal and maybe have some soup and call it a night.

During this time, you will fast your body for about sixteen hours without even noticing or feeling any discomfort.

Studies have shown that if you have two meals per day, you will get the necessary number of calories and feel the same satisfaction as those that eat during the entire day.

If you stick to your meal plan thoroughly, your levels, as well as your weight, will rapidly decrease, normalize, and you will feel better and healthier than ever.

10 Tips and Tricks to Keep in Mind While Dieting

  1. It’s always good to plan out your meals ahead of time so that when the time for food comes, you will be ready and know what you’re about to have in your system;
  2. Consider consuming more soup; it’s a great way to have a small, healthy meal without feeling hungry afterward or feeling like it wasn’t enough;
  3. Drinking hot drinks is always a good idea because you don’t feel hungry;
  4. Avoiding sugars and syrups, is a must, no matter the “All Natural” labels on the packaging. Brands often try their best to scam their customers by providing them with half-true or completely false information on their packaging;
  5. Drink three liters of water a day to reduce tiredness or headaches;
  6. Make the switch from potatoes, rice or pasta to some cauliflower rice, shredded cabbage or some steamed vegetables;
  7. Multivitamins every day during your fasting is always a good idea;
  8. While you are on your diet minimize cordials, alcohol, smoothies and fruit juices because they can have hidden calories;
  9. Avoid “dietary” products because they are full of sweeteners and sugar;
  10. Eat smaller portions

Diabetic and Weight Loss Recipes

1. Prawns with Indian Spice

This recipe serves 2 people


  • 250 grams of large prawns
  • ¼ teaspoon of chili powder
  • ¼ teaspoon of turmeric
  • 1 teaspoon tamarind paste or juice from half a lime
  • 1 tablespoon of vegetable oil
  • 1 large chopped onion
  • 2 garlic cloves, finely chopped or crushed
  • 1 cinnamon stick
  • 400 grams of tin chopped tomatoes
  • 100 grams of spinach (fresh or frozen)

This Meal Has:

  • 190 calories
  • 24 grams of protein
  • 7 grams of fat
  • 2 grams of fiber
  • 10 grams of carbs

How to Prepare It:

Marinate prawns using chili powder, turmeric, and tamarind paste for about half an hour. Heat oil in a saucepan that’s non-stick, and fry the onions until they become softer.

Then add the cinnamon stick and garlic. After a minute or two, add the tomatoes and marinade without prawns. Cook this sauce on medium heat in order to get to a thicker consistency.

Cook the prawns until they obtain a different color. Eat it with the cauliflower rice, if you are not a fan maybe with some shredded cabbage that’s stir-fried.

2. Chicken Wrapped with Parma Ham

This recipe serves 2 people


  • 1 heaped tablespoon of full-fat cream cheese
  • 1 garlic clove, crushed or finely chopped
  • 2 small skinless chicken breasts
  • 6 slices of Parma ham (or seranno or prosciutto)
  • 1 tablespoon of olive oil

This Meal Has:

  • 320 calories
  • 39 grams of protein
  • 18 grams of fat
  • 0 grams of fiber
  • 0 grams of carbs

How to Prepare It:

Previously heat the oven to 180˚ C. Mix the cream cheese and garlic, season with black pepper and add a pinch of salt. Spread the mixture across the surface of the chicken breasts and wrap two to three slices of ham around.

Drizzle it all with olive oil, and place it in an oven dish, bake from 20 to 25 minutes, or until the juices become clear when you pierce it with a sharp knife. Serve the dish with a salad or some green vegetables.

3. Chili Squid and Lentils

This recipe serves 4 people


  • 1 tablespoon of olive oil
  • 1 small diced onion
  • 250 grams of pack Puy lentils that are ready-cooked
  • ½ lemon
  • 4 medium-sized squid
  • 4 teaspoons sweet chili sauce or three large red chili peppers that are mixed and dices with 3 tablespoons of extra-virgin olive oil and seasoned

This Meal Has:

  • 160 calories
  • 18 grams of protein
  • 5 grams of fat
  • 3 grams of fiber
  • 13 grams of carbs

How to Prepare It:

You need to fry the onion with olive oil till it turns brown. Put the lentils in let it be a few moments, so it can get enough heat. Season it with salt, lemon juice, and black pepper.

Cut the squid on the side to open like a tube, lay it, score the inside and make lines for about 1 centimeter apart. Season it and cook for two minutes, make sure to turn over on both sides.

The squid will curl up very fast indicating that it’s cooked. Serve it on top of the lentils. Each serving should have chili sauce on the side. You can consume this dish with rocket salad, drizzled with lemon juice and olive oil.

4. Cauliflower Cheese

This recipe serves 4 people


  • 2 cauliflowers broken into florets, medium size
  • 200 grams of ricotta cheese
  • 200 ml crème Fraiche
  • ½ tablespoon of Worcestershire sauce
  • 100 grams of Cheddar, grated
  • 50 grams diced lardons or bacon that is fried (optional)
  • 2 to 3 big jalapenos (optional)
  • 50 grams of Parmesan, grated

This Meal Has:

  • 450 calories
  • 20 grams of protein
  • 39 grams of fat
  • 2 grams of fiber
  • 5 grams of carbs

How to Prepare It:

Previously heat the oven to 160˚ C. Put the cauliflower florets in the oven (if you want you can also add broccoli florets). Take a bowl and mix the ricotta, the Worcestershire, crème Fraiche, and Cheddar.

Put salt and black pepper. After five minutes take the cauliflower out, put the bacon and jalapenos. Then you can put the cheese sauce.

Put Parmesan on top and put it back to cook for about thirty minutes. You know it is ready when the mixture is brown on top, and it is bubbling. You can serve this dish with fresh greens.

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