The Centers for Disease Control and Prevention (CDC) recommends that just 5%–10% of weight loss to improve A1C, lower blood pressure, and decrease your risk of cardiovascular disease1. If you are 200 pounds, this would look like losing 10–20 pounds.
Losing weight may feel overwhelming, but a great first step can be to cut back on added sugars and prioritize protein- and fiber-rich foods at every meal. For additional support, expert guidance is available and can empower you to navigate any challenges that may arise during your weight-loss journey.
Reducing Calories by Reducing Added Sugar
Added sugars can add lots of calories to foods and beverages without offering much nutritional value. For example, one 20-oz iced latte can contain up to 200 additional calories from 50 grams of added sugar. If someone who weighs 200 pounds swaps their morning iced vanilla latte for a no-sugar-added, high-protein Creamy Iced Vanilla Latte, they could save about 200 calories from sugar per day—which can add up! Over six months, this simple swap might help them cut 36,000 calories from their eating plan, potentially leading to a loss of 10 pounds—or about 5% of their body weight.
Fill Up with Fiber
Dietary fiber is a health benefit of plant-based foods. Soluble fiber—found in beans, fruits, vegetables, and oats—can help reduce blood glucose (blood sugar) spikes, decrease LDL (“bad”) cholesterol, and help you feel full after meals. Insoluble fiber—found in nuts, seeds, wheat bran cereals, fruits, and vegetables—support healthy digestion2. Unfortunately, it’s estimated that 90% of women and 97% of men do not meet the daily recommended amount of fiber3.
Boost your fiber intake with delicious, fiber-rich recipes such as Sweet Sriracha Roasted Brussels Sprouts or Cowboy Caviar. These dishes add variety and flavor into your weekly meal plan, all without added sugar!
Power Your Plate with Protein
Protein also offers numerous health benefits and is found in foods like beef, pork, poultry, seafood, tofu, and tempeh. It can also help you feel full after meals and support muscle health, both of which are helpful for weight loss4. The Diabetes Plate encourages one-quarter of your meals to contain protein-rich foods. But be aware: Sauces, marinades, and spice rubs used to add flavor to proteins can also add sugar and calories. Fortunately, it is possible to make homemade versions with much less sugar for delicious high-protein dishes, such as Sweet & Savory Balsamic Chicken and Grilled Hawaiian Chicken Kabobs.
Small Changes for Big Results
Reducing added sugar in your eating plan can lower your calorie intake, support weight loss, and improve your blood glucose to protect your overall wellbeing. Swapping sugar-sweetened beverages with a low-sugar alternative is helpful at cutting calories. Building diabetes-friendly meals that contain non-starchy vegetables, a variety proteins, and high-fiber quality carbohydrates can promote feelings of fullness and stable blood glucose levels.
For additional guidance and support, consulting an expert, such as a registered dietitian nutritionist (RDN) through an ADA-recognized diabetes education program, can help you identify and achieve your nutrition goals to help you thrive.
References:
- Centers for Disease Control and Prevention. Living with diabetes: Healthy weight. U.S. Department of Health and Human Services. Published May 15, 2024. https://www.cdc.gov/diabetes/living-with/healthy-weight.html
- McRorie JW Jr, McKeown NM. Understanding the Physics of Functional Fibers in the Gastrointestinal Tract: An Evidence-Based Approach to Resolving Enduring Misconceptions about Insoluble and Soluble Fiber. J Acad Nutr Diet. 2017;117(2):251-264. doi:10.1016/j.jand.2016.09.021
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th ed. December 2020. Accessed July 23, 2025. https://www.dietaryguidelines.gov
- Leidy HJ, Clifton PM, Astrup A, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015;101(6):1320S-1329S. doi:10.3945/ajcn.114.084038
