Getting Started on Dr. Bernstein’s Diabetes Diet
Dr. Bernstein’s diabetes diet is a low-carb diet designed for better blood sugar control for people with diabetes. Understanding how it works can increase your chances of success. These seven steps will help you get started. If you are taking diabetes medications, work with your health professional while making diet changes.
1. Read Dr. Bernstein’s Diet Books
It is essential to fully understand the underpinnings of Dr. Bernstein’s approach if you have diabetes.
Read “Dr. Bernstein’s Diabetes Solution: The Complete Guide to Achieving Normal Blood Sugars.” It has information specifically for people with diabetes, such as information about injecting insulin. People without diabetes will get enough information from “The Diabetes Diet: Dr. Bernstein’s Low-Carbohydrate Solution.” It has over 100 recipes.
2. Consider Home Blood Glucose Testing, Even If You Don’t Have Diabetes
Dr. Bernstein’s approach is rooted in promoting normal blood glucose. The only real way to know how you respond to foods is to test your blood glucose. You should work with your health care team if you have diabetes. They can advise you on modifying the diet or your medications based on how the diet affects you.
3. Learn How to Count Carbs
Bernstein’s plan relies on knowing how much carbohydrate is in everything you eat. Therefore, it’s important to learn about carb counting. There are books with carb counts, apps, and software you can use.
For example, use the Recipe Nutrition Calculator for a single food or a complete recipe to see the carbohydrate and fiber content as well as other nutrients.
4. Learn What to Eat
The rules of carbohydrate eating on Bernstein’s plan are summarized as “6-12-12.” This means that 6 grams of carbohydrate are eaten at breakfast, 12 grams at lunch, and 12 grams at dinner/supper.
The books have lots of tips on how to do this. You can also see the food lists for Dr. Bernstein’s diet.
His advice on how much protein and fat to eat is to learn through experience how much will get you through to the next meal and then eat that same amount at that meal each day.
5. Plan Ahead
It’s important when starting out on a new way of eating to plan your food ahead of time. This really cannot be emphasized enough. Plan at least a week’s worth of menus. Head to the store with your shopping list and have food on hand a few days ahead of time. You may want to make recipes that can be portioned and frozen so you have them on hand in the coming weeks. Then you won’t be caught wondering what to eat. Explore these ideas for meals:
- Low Carb Breakfast Ideas
- Low Carb Lunch Ideas
- Low Carb Dinner Ideas
6. Take the Plunge
The first week of a new way of eating is usually challenging. Know that there will be rough spots, especially as your body converts to this new pattern. You will have to experiment to find your right carb level.
7. Get Support
This could be the most important step of all. Get support from family and friends. If possible, find someone to do the diet with you. If you have diabetes, this is not going to be a diet that you end after you lose a few pounds, it will be your way of eating for life.