Which diets are most effective for managing type 2 diabetes and promoting weight loss. How does weight loss impact blood sugar levels in diabetics. What foods should diabetics prioritize in their diet for optimal health outcomes. Can low carb diets benefit people with type 2 diabetes. What are the best sources of protein and healthy fats for diabetics trying to lose weight.

Understanding the Connection Between Diet and Type 2 Diabetes

Type 2 diabetes is a chronic condition characterized by high blood sugar levels due to insulin resistance or insufficient insulin production. Diet plays a crucial role in managing this condition and promoting weight loss, which can significantly improve blood sugar control and overall health outcomes for diabetics.

Why is weight loss important for people with type 2 diabetes. Excess weight, particularly around the midsection, can exacerbate insulin resistance and make blood sugar management more challenging. A 2017 review found that even a modest weight loss of around 5% can lead to improved blood sugar control and other positive diabetes outcomes.

Key Dietary Principles for Diabetics

When designing a diet plan for type 2 diabetes, it’s essential to focus on the following principles:

• Nutrient-rich foods
• High fiber content
• Low calorie density
• Emphasis on fresh fruits and vegetables
• Incorporation of whole grains
• Lean proteins
• Healthy fats

How do these dietary principles benefit people with diabetes. By focusing on nutrient-dense, high-fiber foods, diabetics can better manage their blood sugar levels, feel fuller for longer, and reduce overall calorie intake, which supports weight loss efforts.

Optimal Food Choices for Diabetics Seeking Weight Loss

The American Diabetes Association (ADA) provides comprehensive guidelines on the best food choices for people with diabetes. These recommendations emphasize a balanced approach to nutrition that supports both blood sugar management and weight loss goals.

Protein Sources

What are the best protein sources for diabetics trying to lose weight. Opt for lean protein options such as:

• Skinless poultry (chicken, turkey)
• Fish (salmon, mackerel, tuna, sardines)
• Lean cuts of beef or pork
• Eggs
• Plant-based proteins (tofu, tempeh, legumes)

How does protein intake affect blood sugar levels. Protein has minimal impact on blood glucose and can help stabilize levels when consumed with carbohydrates.

Carbohydrate Choices

Which carbohydrates should diabetics prioritize in their diet. Focus on high-fiber, complex carbohydrates such as:

• Whole grains (brown rice, quinoa, barley, oats)
• Legumes (beans, lentils, chickpeas)
• Non-starchy vegetables (broccoli, spinach, cauliflower)
• Berries and citrus fruits

How do complex carbohydrates benefit blood sugar control. These foods are digested more slowly, leading to a gradual rise in blood glucose levels rather than sharp spikes.

Healthy Fats

Which fats should be included in a diabetes-friendly weight loss diet. Prioritize sources of healthy fats such as:

• Avocados
• Nuts and seeds
• Olive oil
• Fatty fish rich in omega-3s

How do healthy fats contribute to diabetes management. These fats can help improve insulin sensitivity and promote satiety, supporting both blood sugar control and weight loss efforts.

The Role of Carbohydrate Management in Diabetes

Carbohydrate management is a cornerstone of diabetes care, but the ideal approach can vary among individuals. The ADA emphasizes that there is no one-size-fits-all carbohydrate target for all people with diabetes. Instead, carbohydrate goals should be individualized based on a person’s metabolic goals, preferences, and lifestyle.

How much of a diabetic’s calorie intake should come from carbohydrates. Traditionally, recommendations suggested that about half of a diabetic’s calories should come from carbohydrates. However, newer research from 2021 indicates that lower-carb approaches may offer benefits for some individuals with diabetes, including reduced need for supplemental insulin.

Carbohydrate Counting and Portion Control

What is carbohydrate counting, and how can it help diabetics manage their blood sugar. Carbohydrate counting is a method of tracking the amount of carbs consumed at each meal or snack. This approach allows individuals to adjust their insulin doses more precisely and maintain better blood glucose control.

How can portion control support weight loss efforts in diabetics. By managing portion sizes, particularly of carbohydrate-rich foods, individuals can reduce overall calorie intake while still enjoying a varied diet. This strategy can facilitate weight loss while helping to stabilize blood sugar levels.

Popular Diet Plans for Diabetics Seeking Weight Loss

Several popular diet plans can be adapted to meet the needs of individuals with type 2 diabetes who are trying to lose weight. These diets emphasize whole foods, balanced nutrition, and sustainable eating patterns that can support long-term health.

The Mediterranean Diet

What is the Mediterranean diet, and how can it benefit diabetics. The Mediterranean diet is characterized by:

• High consumption of fruits, vegetables, and whole grains
• Emphasis on healthy fats like olive oil and nuts
• Moderate intake of fish and poultry
• Limited red meat consumption
• Moderate wine consumption (if appropriate)

How does the Mediterranean diet impact diabetes management. Research has shown that this eating pattern can improve insulin sensitivity, reduce inflammation, and support weight loss, making it an excellent choice for many people with type 2 diabetes.

Low-Carbohydrate Diets

What defines a low-carbohydrate diet, and how can it help diabetics lose weight. Low-carb diets typically restrict carbohydrate intake to less than 130 grams per day, with some versions going as low as 20-50 grams daily. These diets often emphasize:

• Increased protein intake
• Higher consumption of healthy fats
• Limited grains and starchy vegetables
• Focus on non-starchy vegetables

How do low-carb diets affect blood sugar control in diabetics. By reducing carbohydrate intake, these diets can lead to lower blood glucose levels and reduced insulin requirements. This approach may be particularly beneficial for individuals who struggle with post-meal blood sugar spikes.

Plant-Based Diets

What are plant-based diets, and how can they support diabetes management. Plant-based diets, including vegetarian and vegan approaches, focus on:

• High intake of fruits and vegetables
• Legumes and whole grains as primary protein sources
• Limited or no animal products
• Emphasis on plant-based fats

How do plant-based diets benefit individuals with type 2 diabetes. These diets are typically high in fiber and antioxidants, which can improve insulin sensitivity and reduce inflammation. They also tend to be lower in calories, supporting weight loss efforts.

Meal Planning Strategies for Diabetic Weight Loss

Effective meal planning is crucial for managing diabetes while promoting weight loss. By structuring meals and snacks throughout the day, individuals can better control their blood sugar levels and manage their calorie intake.

The Plate Method

What is the plate method, and how can it help diabetics manage their portions. The plate method is a simple visual guide for creating balanced meals:

• Fill half the plate with non-starchy vegetables
• Fill one-quarter with lean protein
• Fill one-quarter with complex carbohydrates
• Add a small serving of healthy fats

How does the plate method support weight loss and blood sugar control. This approach ensures a balance of nutrients while naturally limiting portion sizes, supporting both weight management and glycemic control.

Regular Meal and Snack Timing

Why is regular meal timing important for diabetics trying to lose weight. Consistent meal and snack times can help:

• Stabilize blood sugar levels throughout the day
• Prevent extreme hunger that can lead to overeating
• Improve medication and insulin management

How often should diabetics eat to support weight loss and blood sugar control. While individual needs may vary, many experts recommend eating every 3-4 hours, including three balanced meals and potentially 1-2 small snacks per day.

Foods to Limit or Avoid in a Diabetic Weight Loss Diet

While no foods are strictly off-limits for people with diabetes, certain foods can make blood sugar management and weight loss more challenging. Understanding which foods to limit can help individuals make informed choices that support their health goals.

Refined Carbohydrates and Added Sugars

Which foods contain refined carbohydrates and added sugars that diabetics should limit. Be mindful of:

• White bread, pasta, and rice
• Sugary beverages, including sodas and fruit juices
• Pastries, cakes, and candies
• Processed snack foods

How do refined carbohydrates and added sugars impact blood glucose levels. These foods are quickly digested and can cause rapid spikes in blood sugar, making diabetes management more difficult.

Saturated and Trans Fats

Which foods are high in saturated and trans fats that diabetics should consume in moderation. Be cautious with:

• Fatty cuts of meat
• Full-fat dairy products
• Fried foods
• Processed snacks and baked goods containing partially hydrogenated oils

How do saturated and trans fats affect diabetes and cardiovascular health. These fats can increase insulin resistance and contribute to inflammation, potentially worsening diabetes management and increasing the risk of heart disease.

Hydration and Beverage Choices for Diabetics

Proper hydration is essential for overall health and can support weight loss efforts in individuals with diabetes. Choosing the right beverages is crucial for maintaining stable blood sugar levels and avoiding unnecessary calories.

Water as the Primary Beverage

Why is water the best beverage choice for diabetics trying to lose weight. Water provides hydration without adding calories or affecting blood sugar levels. It can also help:

• Promote feelings of fullness
• Support proper kidney function
• Assist in the elimination of excess glucose through urine

How much water should diabetics drink daily. While individual needs vary, a general guideline is to aim for 8-10 cups (64-80 ounces) of water per day, adjusting based on activity level, climate, and personal health factors.

Low-Calorie Beverage Alternatives

What are some diabetes-friendly alternatives to water for those seeking variety. Consider:

• Unsweetened tea (hot or iced)
• Coffee without added sugars
• Sparkling water with a splash of 100% fruit juice
• Infused water with fresh fruits or herbs

How can diabetics incorporate these beverages into their diet without affecting blood sugar. By choosing unsweetened options and being mindful of any additions, these beverages can provide flavor variety without significantly impacting glucose levels or calorie intake.

The Importance of Individualized Approach to Diabetic Weight Loss

While general guidelines provide a helpful framework, the most effective diabetes management and weight loss strategies are often tailored to the individual. Factors such as personal preferences, cultural background, lifestyle, and specific health needs all play a role in determining the best approach.

Working with Healthcare Professionals

Why is it crucial for diabetics to work with healthcare professionals when developing a weight loss plan. Healthcare providers, including endocrinologists, registered dietitians, and certified diabetes educators, can offer:

• Personalized nutrition advice based on individual health status
• Guidance on medication adjustments as weight loss progresses
• Monitoring of blood sugar levels and other health markers
• Support in developing sustainable lifestyle changes

How often should diabetics consult with their healthcare team during weight loss efforts. Regular check-ins, typically every 3-6 months or more frequently if needed, can help ensure that the weight loss plan remains safe and effective as the individual’s health status evolves.

Adapting to Personal Preferences and Lifestyle

How can diabetics incorporate personal food preferences into their weight loss plan. Consider the following strategies:

• Modify favorite recipes to be more diabetes-friendly
• Explore new, healthy recipes that align with personal tastes
• Incorporate cultural foods in appropriate portions
• Plan for occasional treats in moderation

Why is it important to choose a sustainable approach to diabetic weight loss. Sustainable changes are more likely to lead to long-term success in managing diabetes and maintaining a healthy weight. By finding an approach that fits well with personal preferences and lifestyle, individuals are more likely to stick with their plan over time.

In conclusion, managing type 2 diabetes through diet and weight loss requires a thoughtful, individualized approach. By focusing on nutrient-dense foods, managing carbohydrate intake, and working closely with healthcare professionals, individuals with diabetes can achieve their weight loss goals while improving their overall health and blood sugar control. Remember that small, consistent changes can lead to significant improvements over time, and finding an approach that is enjoyable and sustainable is key to long-term success.

The Best Diabetes-Friendly Diets to Help You Lose Weight

Eating well and maintaining a moderate weight can be important for your health. But if you have diabetes, excess weight may make it harder to manage your blood sugar levels and may increase your risk of some complications. Losing weight can be extra challenging for people with diabetes. But even a modest amount of weight loss — around 5 percent, according to a 2017 review — can improve blood sugar management and other diabetes outcomes.

Eating healthfully while you try to reduce weight is important for everyone, but if you have diabetes, choosing the wrong diet could harm your health. Weight loss pills and starvation diets should be avoided, but many popular diets can be beneficial.

There is no one ideal eating pattern for diabetes. Instead, many diets may work well for individuals with diabetes who are trying to lose weight. Popular diets like the Mediterranean diet, low carb diets, and vegetarian diets can all be good choices.

When considering an eating pattern for diabetes, keep in mind that an ideal diet for diabetes:

• is rich in nutrients
• is high in fiber
• is low in calories
• emphasizes fresh fruits and vegetables, whole grains, lean proteins, and healthy fats

When you have diabetes, managing your blood sugar is very important. Diets that include regular meals and snacks throughout the day may be better suited to losing weight with diabetes than those that involve long periods without food.

Diabetes and diet: What’s the connection?

If you have diabetes, focus on eating:

• lean protein
• high fiber, less processed carbs
• fruits and vegetables
• low fat dairy
• healthy vegetable-based fats, such as avocado, nuts, canola oil, or olive oil

You also want to manage your carbohydrate intake. Have your doctor or dietitian provide you with a target carb number for meals and snacks. People with diabetes should aim to get about half of their calories from carbohydrates. These would ideally come from complex carbs, fruits, and vegetables.

Newer research from 2021 suggests that for people with diabetes, adhering to a lower carb diet has benefits, including reducing the amount of supplemental insulin needed. According to the American Diabetes Association (ADA), there is no set carb target for all people with diabetes. Rather, all diet plans should be individualized.

The ADA offers a comprehensive list of the best foods for those with diabetes. Their recommendations include:

In low quantities, low or nonfat unflavored milk may also be a lower calorie option for people with diabetes.

Staying hydrated is also important when it comes to overall health. Swap in low or no-calorie options for full-calorie sweetened beverages. Choose calorie-free options such as water and tea whenever possible.

For people with diabetes, certain foods should be limited or consumed in moderation. These foods can cause spikes in blood sugar or contain unhealthy fats.

Foods to avoid or limit can include:

• processed grains, such as white rice or white pasta
• fruits with added sweeteners, including apple sauce, jam, and some canned fruits
• full-fat dairy
• fried foods or foods high in trans fats or saturated fats
• foods made with refined flour, such as white bread
• sugar-sweetened beverages, including soda, some juices, and flavored coffee drinks
• foods high in added sugar, like some flavored yogurts, pastries, cakes, candies, and sweetened breakfast cereals

Everyone’s glucose responds differently to different foods. People living with diabetes as a lifelong chronic illness may still want to enjoy a small treat. You may be able to do this occasionally and make other adjustments to your eating plan to accommodate it.

Get good diet tips for insulin resistance.

Share on PinterestIllustration by Brittany England

The diabetes plate method is an easy way to think about and plan balanced, diabetes-friendly meals without having to measure, calculate, or count carbohydrates. The plate method divides a standard 9-inch plate into three sections. You fill half of your plate with nonstarchy vegetables, one-quarter of your plate with protein foods, and the other quarter with carbohydrate foods like whole grains and fruits.

The half of your plate containing nonstarchy vegetables can include foods like:

• broccoli
• spinach
• kale
• green beans
• mixed salad greens
• carrots
• squash
• cauliflower
• zucchini
• cabbage
• okra
• tomatoes
• asparagus
• Brussels sprouts
• mushrooms
• cucumbers

The quarter containing protein foods may include:

• lean poultry or meat
• fish or seafood
• eggs
• cheese
• plant-based protein foods, like black beans, kidney beans, pinto beans, lentils, nuts and nut butters, tofu, edamame (soybeans), or hummus

The quarter of your plate filled with carbohydrate foods could include:

• whole grains
• whole grain foods, like whole grain bread and pasta
• starchy vegetables, like potatoes
• fruit
• yogurt
• milk

These foods have the most significant impact on your blood sugar. Limiting your portion of these higher carbohydrate foods to one-quarter of your plate helps keep your blood sugar under control.

There is no specific place on your plate for healthy fats like monounsaturated fats and polyunsaturated fats, but you can incorporate for flavor, satiety, and, importantly, for heart health.

Wash down your meal with water or a calorie-free beverage, like unsweetened tea, sparkling or infused water, or a diet beverage.

The DASH plan was originally developed to help treat or prevent high blood pressure, or hypertension. But it may also lower the risk of other diseases, including diabetes. It may have the additional benefit of helping you lose weight.

People following the DASH plan are encouraged to reduce portion sizes and eat foods rich in blood pressure-lowering nutrients, such as potassium, calcium, and magnesium.

The DASH eating plan includes:

• Lean protein: fish, poultry
• Plant-based foods: vegetables, fruits, beans, nuts, seeds
• Dairy: fat-free or low fat dairy products
• Grains: whole grains
• Healthy fats: vegetable oils

The National Heart, Lung, and Blood Institute advises people with diabetes on this plan to reduce their sodium intake to 2,300 milligrams per day. You only need lower sodium goals based on certain other health needs. The plan also limits sweets, sugary beverages, and red meats.

The Mediterranean diet is inspired by traditional foods from the Mediterranean. This diet is rich in oleic acid, a fatty acid that occurs naturally in animal and vegetable-based fats and oils. Countries that are known for eating according to this diet pattern include Greece, Italy, and Morocco.

A Mediterranean-type diet may be successful in lowering fasting glucose levels, reducing body weight, and reducing the risk of metabolic disorder, according to a 2020 review of studies.

Foods eaten on this diet include:

• Protein: poultry, salmon, other fatty fish, eggs
• Plant-based foods: fruits, vegetables like artichokes and cucumbers, beans, nuts, seeds
• Healthy fats: olive oil, nuts such as almonds

Lean red meat may be consumed occasionally. Wine may be consumed in moderation, as it may boost heart health. Remember to never drink on an empty stomach if you are on medications that raise the level of insulin in the body.

The paleo diet centers on the belief that the processing of foods is to blame for chronic disease. Followers of the paleo diet eat only what they believe our ancient ancestors would have been able to hunt and gather.

Foods eaten on the paleo diet include:

• Protein: meat, poultry, fish
• Plant-based foods: nonstarchy vegetables, fruits, seeds, nuts (excluding peanuts)
• Healthy fats: olive oil, avocado oil, coconut oil, flaxseed oil, walnut oil

The paleo diet may be a good option for people with diabetes as long as they do not have kidney disease. According to a small, short-term 2017 study, a paleo diet may improve glycemic control and insulin sensitivity for people with type 2 diabetes. An ADA report suggests that studies on the paleo diet are small and few, with mixed results.

Gluten-free diets have become popular, but for people with celiac disease, eliminating gluten from the diet is necessary to avoid damage to the colon and body. Celiac disease is an autoimmune disorder that causes your immune system to attack your gut and nervous system. It also promotes body-wide inflammation, which could lead to chronic disease.

Gluten is a protein found in wheat, rye, barley, and all foods made from these grains. According to 2014 research, 8 percent of those with type 1 diabetes also have celiac disease.

Ask your doctor for a blood test for celiac disease. Even if it comes back negative, you could still be intolerant to gluten. Talk with your doctor about whether a gluten-free diet is right for you.

While anyone with diabetes can take up a gluten-free diet, it may add unnecessary restrictions for those without celiac disease. It’s also important to remember that gluten-free is not synonymous with low carb. There are plenty of processed, high sugar, gluten-free foods. There is usually no need to complicate meal planning by eliminating gluten unless you have to.

Some people with diabetes focus on eating a vegetarian or vegan diet. According to a 2019 review, these diets may help reduce weight, fasting glucose, and waist circumference. Vegetarian diets typically refer to diets where you won’t eat meat but will eat animal products like milk, eggs, and butter. Vegans will not eat meat or any other type of animal product, including honey, milk, and gelatin.

Foods that are healthy for vegetarians and vegans with diabetes include:

• beans
• soy
• dark, leafy vegetables
• nuts
• legumes
• fruits
• whole grains

While vegetarian and vegan diets can be healthy diets to follow, it is important to plan them carefully so you don’t miss out on vital nutrients.

Vegetarians and vegans may need to obtain some nutrients through supplements, including:

• Calcium. Found largely in animal products like dairy, calcium is an important nutrient that contributes to the health of bones and teeth. Broccoli and kale can help provide necessary calcium, but supplements may be needed in a vegan diet. This nutrient may also be found in fortified soy milk.
• Iodine. Required for metabolizing food into energy, iodine is mainly found in seafood. Without these animal products in their diets, vegetarians and vegans may have trouble meeting their iodine needs. Iodized salt may provide most of the iodine needed. Supplements may be beneficial, but taking too much iodine can damage your thyroid.
• B12. Since only animal products have vitamin B12, a supplement may be necessary if you’re following a strict vegetarian or vegan diet. Nutritional yeast and some fortified breakfast cereals may contain this nutrient.
• Zinc. The main source of zinc comes from high protein animal products, and a supplement may be advised for those on a vegetarian diet. Vegetarian sources can include beans, lentils, and whole grains.

Consult a qualified healthcare professional before starting any new supplements to make sure they are safe for you.

In addition to choosing the right diet for weight loss, regular exercise is crucial to the health of those with diabetes. Exercise can help lower your blood sugar and A1C levels, which can help you to avoid complications.

Even if you’re seeing improvement with regular exercise, do not change your prescribed insulin regimen without consulting a doctor. If you are on insulin and making changes to your exercise program, test prior to, during, and after exercise. This is true even if you think the insulin is causing you to gain weight. Changing your insulin plan could have a dangerous effect on your blood sugar levels. These changes could cause life threatening complications.

If you are concerned about your weight, speak with a doctor or dietitian. They can help you find a diet suited to your specific nutritional needs and weight loss goals. They will also help prevent complications from diets and pills that may interact with prescription medications.

The Best Diabetes-Friendly Diets to Help You Lose Weight

Eating well and maintaining a moderate weight can be important for your health. But if you have diabetes, excess weight may make it harder to manage your blood sugar levels and may increase your risk of some complications. Losing weight can be extra challenging for people with diabetes. But even a modest amount of weight loss — around 5 percent, according to a 2017 review — can improve blood sugar management and other diabetes outcomes.

Eating healthfully while you try to reduce weight is important for everyone, but if you have diabetes, choosing the wrong diet could harm your health. Weight loss pills and starvation diets should be avoided, but many popular diets can be beneficial.

There is no one ideal eating pattern for diabetes. Instead, many diets may work well for individuals with diabetes who are trying to lose weight. Popular diets like the Mediterranean diet, low carb diets, and vegetarian diets can all be good choices.

When considering an eating pattern for diabetes, keep in mind that an ideal diet for diabetes:

• is rich in nutrients
• is high in fiber
• is low in calories
• emphasizes fresh fruits and vegetables, whole grains, lean proteins, and healthy fats

When you have diabetes, managing your blood sugar is very important. Diets that include regular meals and snacks throughout the day may be better suited to losing weight with diabetes than those that involve long periods without food.

Diabetes and diet: What’s the connection?

If you have diabetes, focus on eating:

• lean protein
• high fiber, less processed carbs
• fruits and vegetables
• low fat dairy
• healthy vegetable-based fats, such as avocado, nuts, canola oil, or olive oil

You also want to manage your carbohydrate intake. Have your doctor or dietitian provide you with a target carb number for meals and snacks. People with diabetes should aim to get about half of their calories from carbohydrates. These would ideally come from complex carbs, fruits, and vegetables.

Newer research from 2021 suggests that for people with diabetes, adhering to a lower carb diet has benefits, including reducing the amount of supplemental insulin needed. According to the American Diabetes Association (ADA), there is no set carb target for all people with diabetes. Rather, all diet plans should be individualized.

The ADA offers a comprehensive list of the best foods for those with diabetes. Their recommendations include:

In low quantities, low or nonfat unflavored milk may also be a lower calorie option for people with diabetes.

Staying hydrated is also important when it comes to overall health. Swap in low or no-calorie options for full-calorie sweetened beverages. Choose calorie-free options such as water and tea whenever possible.

For people with diabetes, certain foods should be limited or consumed in moderation. These foods can cause spikes in blood sugar or contain unhealthy fats.

Foods to avoid or limit can include:

• processed grains, such as white rice or white pasta
• fruits with added sweeteners, including apple sauce, jam, and some canned fruits
• full-fat dairy
• fried foods or foods high in trans fats or saturated fats
• foods made with refined flour, such as white bread
• sugar-sweetened beverages, including soda, some juices, and flavored coffee drinks
• foods high in added sugar, like some flavored yogurts, pastries, cakes, candies, and sweetened breakfast cereals

Everyone’s glucose responds differently to different foods. People living with diabetes as a lifelong chronic illness may still want to enjoy a small treat. You may be able to do this occasionally and make other adjustments to your eating plan to accommodate it.

Get good diet tips for insulin resistance.

Share on PinterestIllustration by Brittany England

The diabetes plate method is an easy way to think about and plan balanced, diabetes-friendly meals without having to measure, calculate, or count carbohydrates. The plate method divides a standard 9-inch plate into three sections. You fill half of your plate with nonstarchy vegetables, one-quarter of your plate with protein foods, and the other quarter with carbohydrate foods like whole grains and fruits.

The half of your plate containing nonstarchy vegetables can include foods like:

• broccoli
• spinach
• kale
• green beans
• mixed salad greens
• carrots
• squash
• cauliflower
• zucchini
• cabbage
• okra
• tomatoes
• asparagus
• Brussels sprouts
• mushrooms
• cucumbers

The quarter containing protein foods may include:

• lean poultry or meat
• fish or seafood
• eggs
• cheese
• plant-based protein foods, like black beans, kidney beans, pinto beans, lentils, nuts and nut butters, tofu, edamame (soybeans), or hummus

The quarter of your plate filled with carbohydrate foods could include:

• whole grains
• whole grain foods, like whole grain bread and pasta
• starchy vegetables, like potatoes
• fruit
• yogurt
• milk

These foods have the most significant impact on your blood sugar. Limiting your portion of these higher carbohydrate foods to one-quarter of your plate helps keep your blood sugar under control.

There is no specific place on your plate for healthy fats like monounsaturated fats and polyunsaturated fats, but you can incorporate for flavor, satiety, and, importantly, for heart health.

Wash down your meal with water or a calorie-free beverage, like unsweetened tea, sparkling or infused water, or a diet beverage.

The DASH plan was originally developed to help treat or prevent high blood pressure, or hypertension. But it may also lower the risk of other diseases, including diabetes. It may have the additional benefit of helping you lose weight.

People following the DASH plan are encouraged to reduce portion sizes and eat foods rich in blood pressure-lowering nutrients, such as potassium, calcium, and magnesium.

The DASH eating plan includes:

• Lean protein: fish, poultry
• Plant-based foods: vegetables, fruits, beans, nuts, seeds
• Dairy: fat-free or low fat dairy products
• Grains: whole grains
• Healthy fats: vegetable oils

The National Heart, Lung, and Blood Institute advises people with diabetes on this plan to reduce their sodium intake to 2,300 milligrams per day. You only need lower sodium goals based on certain other health needs. The plan also limits sweets, sugary beverages, and red meats.

The Mediterranean diet is inspired by traditional foods from the Mediterranean. This diet is rich in oleic acid, a fatty acid that occurs naturally in animal and vegetable-based fats and oils. Countries that are known for eating according to this diet pattern include Greece, Italy, and Morocco.

A Mediterranean-type diet may be successful in lowering fasting glucose levels, reducing body weight, and reducing the risk of metabolic disorder, according to a 2020 review of studies.

Foods eaten on this diet include:

• Protein: poultry, salmon, other fatty fish, eggs
• Plant-based foods: fruits, vegetables like artichokes and cucumbers, beans, nuts, seeds
• Healthy fats: olive oil, nuts such as almonds

Lean red meat may be consumed occasionally. Wine may be consumed in moderation, as it may boost heart health. Remember to never drink on an empty stomach if you are on medications that raise the level of insulin in the body.

The paleo diet centers on the belief that the processing of foods is to blame for chronic disease. Followers of the paleo diet eat only what they believe our ancient ancestors would have been able to hunt and gather.

Foods eaten on the paleo diet include:

• Protein: meat, poultry, fish
• Plant-based foods: nonstarchy vegetables, fruits, seeds, nuts (excluding peanuts)
• Healthy fats: olive oil, avocado oil, coconut oil, flaxseed oil, walnut oil

The paleo diet may be a good option for people with diabetes as long as they do not have kidney disease. According to a small, short-term 2017 study, a paleo diet may improve glycemic control and insulin sensitivity for people with type 2 diabetes. An ADA report suggests that studies on the paleo diet are small and few, with mixed results.

Gluten-free diets have become popular, but for people with celiac disease, eliminating gluten from the diet is necessary to avoid damage to the colon and body. Celiac disease is an autoimmune disorder that causes your immune system to attack your gut and nervous system. It also promotes body-wide inflammation, which could lead to chronic disease.

Gluten is a protein found in wheat, rye, barley, and all foods made from these grains. According to 2014 research, 8 percent of those with type 1 diabetes also have celiac disease.

Ask your doctor for a blood test for celiac disease. Even if it comes back negative, you could still be intolerant to gluten. Talk with your doctor about whether a gluten-free diet is right for you.

While anyone with diabetes can take up a gluten-free diet, it may add unnecessary restrictions for those without celiac disease. It’s also important to remember that gluten-free is not synonymous with low carb. There are plenty of processed, high sugar, gluten-free foods. There is usually no need to complicate meal planning by eliminating gluten unless you have to.

Some people with diabetes focus on eating a vegetarian or vegan diet. According to a 2019 review, these diets may help reduce weight, fasting glucose, and waist circumference. Vegetarian diets typically refer to diets where you won’t eat meat but will eat animal products like milk, eggs, and butter. Vegans will not eat meat or any other type of animal product, including honey, milk, and gelatin.

Foods that are healthy for vegetarians and vegans with diabetes include:

• beans
• soy
• dark, leafy vegetables
• nuts
• legumes
• fruits
• whole grains

While vegetarian and vegan diets can be healthy diets to follow, it is important to plan them carefully so you don’t miss out on vital nutrients.

Vegetarians and vegans may need to obtain some nutrients through supplements, including:

• Calcium. Found largely in animal products like dairy, calcium is an important nutrient that contributes to the health of bones and teeth. Broccoli and kale can help provide necessary calcium, but supplements may be needed in a vegan diet. This nutrient may also be found in fortified soy milk.
• Iodine. Required for metabolizing food into energy, iodine is mainly found in seafood. Without these animal products in their diets, vegetarians and vegans may have trouble meeting their iodine needs. Iodized salt may provide most of the iodine needed. Supplements may be beneficial, but taking too much iodine can damage your thyroid.
• B12. Since only animal products have vitamin B12, a supplement may be necessary if you’re following a strict vegetarian or vegan diet. Nutritional yeast and some fortified breakfast cereals may contain this nutrient.
• Zinc. The main source of zinc comes from high protein animal products, and a supplement may be advised for those on a vegetarian diet. Vegetarian sources can include beans, lentils, and whole grains.

Consult a qualified healthcare professional before starting any new supplements to make sure they are safe for you.

In addition to choosing the right diet for weight loss, regular exercise is crucial to the health of those with diabetes. Exercise can help lower your blood sugar and A1C levels, which can help you to avoid complications.

Even if you’re seeing improvement with regular exercise, do not change your prescribed insulin regimen without consulting a doctor. If you are on insulin and making changes to your exercise program, test prior to, during, and after exercise. This is true even if you think the insulin is causing you to gain weight. Changing your insulin plan could have a dangerous effect on your blood sugar levels. These changes could cause life threatening complications.

If you are concerned about your weight, speak with a doctor or dietitian. They can help you find a diet suited to your specific nutritional needs and weight loss goals. They will also help prevent complications from diets and pills that may interact with prescription medications.

How to lose weight with diabetes – Losing weight with the calculation

It is more difficult for people suffering from this disease to lose weight, but nothing is impossible. And with type II diabetes, losing weight becomes especially important, as it will help restore insulin sensitivity to cells and normalize blood sugar. However, the process of losing weight has some peculiarities.

Weight loss rules for diabetics

Before starting a diet, you should consult your doctor to get his advice and, if necessary, change the dosage of drugs. Also, diabetics should tune in that weight loss will not be fast. It’s all about low insulin sensitivity, which prevents the breakdown of fat. Losing one kilogram per week is the best possible result, but it can be less (calorizer). Hungry low-calorie diets are prohibited for such people, because they will not help you lose weight faster, can cause coma and are fraught with even greater hormonal imbalances.

What to do:

1. Calculate your daily calorie requirement;
2. When compiling the menu, focus on the rules of nutrition for diabetics;
3. Calculate BJU, limiting calories at the expense of carbohydrates and fats, eat evenly, without going beyond the KBZHU;
4. Eat fractionally, evenly distributing portions throughout the day;
5. Eliminate simple carbohydrates, choose low fat, low GI foods and control portions;
6. Stop biting, but try not to skip planned meals;
7. Drink enough water daily;
8. Take a vitamin-mineral complex;
9. Try to eat, take medication and exercise at the same time.

There are few rules, but they require consistency and commitment. The result will not come quickly, but the process will change your life for the better.

Physical activity for diabetics

The standard training regimen of three workouts per week is not suitable for people with diabetes. They need to train more often – an average of 4-5 times a week, but the sessions themselves should be short. It is better to start with 5-10 minutes, gradually increasing the duration to 45 minutes. For classes, you can choose any type of fitness, but diabetics need to enter the training regimen gradually and carefully.

It is especially important to follow the rules of nutrition before, during and after training to avoid hypo- or hyperglycemia. On average, 2 hours before training, you need to eat your full meal of proteins and carbohydrates. Depending on your sugar levels, sometimes you need to have a light carbohydrate snack before your workout. And if the duration of the lesson is more than half an hour, then you should interrupt for a light carbohydrate snack (juice or yogurt), and then continue the workout. All these points should be discussed with the doctor in advance.

Non-exercise activity is essential as it increases calorie expenditure. There are many ways to burn more calories. As long as you smoothly enter the training mode, everyday activity will be a good help.

Very fat people need to focus not on exercise, but on walking. It is optimal to go for a walk every day and walk 7-10 thousand steps. It is important to start with a feasible minimum, maintain activity at a constant level, gradually increasing its duration and intensity.

Other important points

Studies have shown that insufficient sleep reduces insulin sensitivity, which contributes to the development of type II diabetes in obese people. Sufficient sleep of 7-9 hours improves insulin sensitivity and favorably affects the course of treatment. In addition, with a lack of sleep, appetite control is impaired. If you want to lose weight, you must start getting enough sleep.

The second important point is the control of stress during weight loss. Track your emotions, keep a diary of feelings, mark positive moments in life. Accept that you cannot control the events in the world, but you can improve your health and lose weight (calorizator). Sometimes psychological problems sit so deep that you can not do without outside help. Contact an expert to help you deal with them.

Be attentive to yourself and your well-being, do not demand too much from yourself, learn to love yourself now and change your habits. If you have diabetes and a lot of excess weight, you will have to put in a little more effort than healthy people, but do not despair, you are on the right track.

Author: Ekaterina G., nutritionist, fitness blogger (specially for Calorizator.ru)
Copying this article in whole or in part is prohibited.

Meridia is an effective tool for weight loss and normalization of metabolic disorders in obesity and type 2 diabetes uMEDp

Obesity is a threat to humanity and was announced by the WHO in 1997. By the beginning of the 21st century, already 20-25% of the adult population of the planet were obese, and about 40-50% were overweight. The increase in the prevalence of obesity is noted in all age and sex groups, and among children and adolescents has more than doubled since 1976. In Russia, overweight is about 40% of the population. Epidemiological projections suggest that by 2025, about 40% of men and 50% of women will be obese.

Table 1. Dynamics of hemodynamic and metabolic parameters during therapy with Meridia

The economic costs associated with the treatment of obesity and its complications are very high: in the developed world, the cost of treating obesity and its associated diseases is 8-10% of all health care costs (25). The total economic harm due to obesity exceeds that in comparison with cancer (11, 13). The average life expectancy of obese patients is 8-10 years shorter than that of people with normal body weight. An increase in body weight of only 0. 4 kg increases the risk of death by 2% in people aged 50-62 years. In the US alone, more than 400,000 people a year die from the effects of obesity.

Unfortunately, not only patients, but also some doctors do not consider obesity a serious disease. In addition, the negative impact of obesity on overall health, especially on the cardiovascular system, is often underestimated. Obesity and cardiovascular disease are known to be closely linked (21). Thus, the likelihood of developing arterial hypertension (AH) in people with overweight is 50% higher than in people with normal body weight (22). Obesity worsens the course of arterial hypertension, increases the risk of early vascular complications. In addition, the frequency of left ventricular myocardial hypertrophy is also high, amounting to 29.9% in obese individuals as opposed to 5% in individuals with normal body weight (8).

Obesity significantly increases the risk of type 2 diabetes mellitus (DM) (8, 15). Among obese patients, 2/3 have type A diabetes mellitus, almost 90% of patients with type 2 diabetes are overweight or obese.

When treating diseases causally associated with obesity (CHD, hypertension, type 2 diabetes, hepatosteatosis, etc.), doctors do not always motivate patients to reduce body weight, at the same time, it is known that successful weight loss can not only reduce clinical manifestations , improve control, but also increase the effectiveness of the treatment of these diseases. Thus, losing weight by 5-6 kg reduces the risk of further progression of carbohydrate metabolism disorders and the development of type 2 diabetes by 58% (8, 15). Weight loss within 5.0-9.9 kg reduces the risk of developing hypertension by 15%, and a decrease of 10 kg or more – by 26%.

It is alarming that up to 25% of adolescents in the developed world are currently overweight and 15% are obese (3, 11, 16). Being overweight in childhood is a significant predictor of obesity in adults: 50% of overweight children at age 6 are obese as adults, and this probability rises to 80% in adolescence. Excess body weight at a young age is an additional risk factor for a number of diseases. Moreover, being overweight at this age increases the risk of premature death (13).

The development of obesity largely depends on genetic factors (22). Such typical features of the modern lifestyle as overeating, high-calorie diet, the predominance of fat in the diet, low and irregular physical activity, smoking, alcohol abuse, as well as a number of social and behavioral factors are no less important for the development of obesity than genetic predisposition.

The treatment of obesity is a rather difficult task, given the need for long-term, systematic treatment and observation. Non-pharmacological methods of treating obesity include lifestyle changes and a number of nutritional recommendations: reducing the calorie content of the diet, completely eliminating alcohol and easily digestible carbohydrates, limiting fats (no more than 25-30% of the daily diet), including saturated fatty acids less than 7-10% , polyunsaturated – up to 10%, monounsaturated – less than 20%, cholesterol (less than 200-300 mg / day). It is known that a diet high in fat causes a significant decrease in the sensitivity of organs and tissues to the action of insulin. Saturated fatty acids, unlike mono- and polyunsaturated fatty acids, pose the greatest danger in terms of worsening insulin sensitivity. In addition to rational nutrition, regular physical activity contributes to weight loss (4-5 sessions per week for 30 minutes per day in the absence of clinical signs of coronary artery disease). Unfortunately, despite the proven effectiveness of combining a low-calorie diet and increased physical activity, only 20% of patients seeking to reduce body weight use these treatment approaches at the same time.

According to current recommendations, a clinically significant decrease in body weight is 5% of the patient’s initial weight. If BMI is more than 35 kg/m ² , then the goal of therapy is to reduce body weight by 10% of the original. Unfortunately, practice shows that more than 90% of people who have lost weight regain their weight within one year, and in some cases, body weight becomes even greater than the original (1, 9). And only 4-5% of patients can achieve positive results without additional pharmacotherapy.

Pharmacotherapy of obesity allows not only to increase the patient’s adherence to non-drug treatment, but also to achieve more effective weight loss and its maintenance over a long period (17). One of the effective pharmacotherapy for obesity is Meridia (sibutramine), a selective serotonin and norepinephrine reuptake inhibitor in the synapses of the central nervous system (7, 10). The result of the accumulation of serotonin in the interneuronal gap is an increase and prolongation of the feeling of fullness and, as a result, a decrease in the amount of food consumed (10, 13, 17). This is one of the mechanisms of action of the drug, which helps to reduce the amount of food consumed and the formation of the correct eating behavior of the patient. Subsequently, 87% of patients adhere to the formed eating behavior developed during therapy with Meridia (4, 22). Along with this, by activating β-3 and β-2 adrenoreceptors of adipose tissue, the meridia stimulates the processes of thermogenesis, increases energy consumption, and thereby initiates lipolysis (22).

The clinical efficacy and safety of Meridia have been demonstrated in a large number of multicenter studies (Table 1). The recently completed STORM (Sibutramine Trial on Obesity Reduction and Maintenance) study, in which Meridia was taken continuously for 2 years, showed a dose-dependent effect of the drug (11). Meridia reduced body weight by more than 10% in 70% of patients. It should be emphasized that the drug reduced body weight and reduced waist circumference by 3 and 1.9, respectively.times more effective than placebo. At the same time, it is significant that the lipid spectrum has improved: the level of HDL increased by 21% with a decrease in LDL and triglycerides (TG).

A meta-analysis of a number of randomized placebo-controlled trials, including patients with obesity (mean BMI 30-40 kg / m ² ) lasting 3-24 months, showed that against the background of taking meridia, a decrease in body weight by 5% -10% and more was noted in 96% of patients (1, 4). It has been clearly demonstrated that the maximum positive results are observed with a long course of therapy. Overall, 3 out of 5 patients who took meridia for 12 months achieve a weight loss of more than 5% of their initial weight (22).

In connection with a significant increase in obesity among adolescents, it is important to note the proven effectiveness of Meridia in this category of patients as well (2). Thus, in a one-year comparative study by Berkowitz R.I. et al., who included 488 adolescents with obesity, it was shown that with the help of the meridian, BMI significantly decreased by 2.2-3.5 kg / m ² , and body weight by 7.2-9.7 kg, the circumference decreased waist. Against the background of Meridia, anti-atherogenic changes in the lipid spectrum occurred: the concentration of triglycerides decreased, the level of HDL increased. Along with this, insulin sensitivity improved.

It has been proven that therapy with Meridia is accompanied by a decrease in the amount of visceral fat in all age and sex groups (2, 4, 5). Under the influence of the drug, the volume of visceral fat decreased by 22%, which was proven during magnetic resonance imaging (11). According to a number of authors, the waist circumference in adolescents decreased by 5.3-8.2 cm, and in the older age group – by 8.0-12.51 cm. It should be noted that the treatment of obesity using the meridian is accompanied by positive changes in lipid exchange (12, 16). In a study by Dujovne C.A. et al, which lasted 24 weeks and included 332 overweight patients (BMI ≥ 27 kg/m ² ) and dyslipidaemia (TG ≥ 250 mg/dl, HDL

It is known that about 40% of obese patients suffer from arterial hypertension. Therefore, in practice it is important to know which combinations of Meridia with antihypertensive drugs are the most effective and safe. In patients with obesity and hypertension, Meridia therapy has been shown to be effective in reducing body weight when blood pressure (BP) targets are achieved and maintained by ACE inhibitors (16). After 13 months of treatment in the group of patients treated with Meridia, a decrease in body weight ≥5% of the initial weight was achieved in 42.8%, and 13.1% of patients reduced body weight by 10% or more. In the placebo group (received an ACE inhibitor without sibutramine), similar rates were achieved, respectively, in 8.3% and 2.8% of patients. At week 52 of the study, in the group of patients treated with Meridia and ACE inhibitors, systolic blood pressure (SBP) was 133 mm Hg. Art., diastolic (DBP) – 85.5 mm Hg. Art., and in the placebo group – respectively 130.4 mm Hg. Art. and 82.8 mm Hg. Art. Heart rate (HR) by the end of the study increased by 0.3 bpm in the placebo group, by 5.7 bpm in the Meridia group. In another study, similar results were obtained using a combination of Meridia and β-blockers (19).

In a randomized placebo-controlled study that included patients with obesity and arterial hypertension, it was shown that taking 10 mg / day. Meridia for 6 months was accompanied not only by a significant decrease in body weight by 6. 7% (2.5% in the placebo group), but also by a decrease in the mass of the left ventricular myocardium (105 ± 29.3 and 96.6 ± 28.58 g / m) (21).

It should be emphasized the need for long-term maintenance of the achieved results after the end of the pharmacotherapy of obesity. An important mechanism of action of the drug is the activation of the rate of metabolic processes, which slows down in the process of weight loss (13). A decrease in the metabolic rate makes it difficult for patients to further effective weight loss. It was shown that among patients previously treated with Meridia, 74% maintained their weight at the same level or further reduced body weight (1, 4, 11).

Treatment with the drug is initiated with a starting dose of 10 mg taken once in the morning. After oral administration, the drug is rapidly absorbed from the gastrointestinal tract by at least 77% (13). Active metabolites undergo hydroxylation and conjugation to form inactive metabolites excreted primarily by the kidneys. In the future, if a weight loss of 2 kg or more is not achieved within 4 weeks from the start of treatment, the dose of Meridia is increased to 15 mg. It is believed that a 1% decrease in body weight from baseline in the first month of therapy, as well as a weight loss of more than 4 kg over 3 months of treatment, is a good predictor of further effective weight loss (10, 17). The drug in combination with diet and exercise is intended for long-term treatment of obesity. Among the possible undesirable effects, it should be noted an increase in heart rate by 4-8 beats per minute, a slight increase in SBP by an average of 1-3 mm Hg. Art., DBP at 1.8-2.4 mm Hg. Art. (1, 4, 21). The increase in heart rate is mediated by the peripheral effect of blockade of the norepinephrine neurotransmitter transporter. However, in most cases, a possible increase in blood pressure due to the activity of noradrenaline is offset by a successful decrease in body weight. At the beginning of the first month of therapy, it is necessary to control heart rate, blood pressure every 2 weeks. In the future – once every 1-3 months. Treatment with sibutramine is recommended to be discontinued if the heart rate increased by 10 or more beats, SBP and DBP increased by 10 mm Hg at two consecutive visits. Art. In general, an increase in heart rate, blood pressure indicators are the reason for discontinuation of the drug in 5% of patients. Other possible side effects include headache, insomnia, constipation, and dry mouth.

The drug is contraindicated in uncontrolled hypertension (≥ 145/90 mm Hg), severe coronary artery disease, cardiac arrhythmia, congestive heart failure, epilepsy, liver and kidney failure, therapy with MAO inhibitors and antidepressants, glaucoma. You should refrain from taking the drug during pregnancy and lactation.

In the practice of an endocrinologist, patients with type 2 diabetes make up a significant part of the appointment. The doctor is faced with the task of stable and long-term compensation of the disease. The most important success factor in this is understanding the causal relationship between the patient’s eating behavior, overweight and insulin resistance.