How can you create a successful weight loss plan for type 2 diabetes. What are the most effective strategies for managing blood sugar while shedding pounds. Why is weight control crucial for diabetes management.

The Importance of Weight Management in Type 2 Diabetes

For individuals with type 2 diabetes, maintaining a healthy weight is not just about appearance—it’s a crucial aspect of managing the condition. Excess body fat can significantly impact insulin resistance, making blood glucose control more challenging. Research has shown that the longer a person maintains a high body mass index (BMI), the greater their risk of developing type 2 diabetes complications.

Fat tissue is metabolically active, releasing hormones that can increase the risk of metabolic syndrome, including diabetes. However, even modest weight loss can lead to substantial health improvements. Shedding just 10 to 15 pounds can make a significant difference in overall health and blood sugar levels for many people with type 2 diabetes.

Setting Realistic Goals for Sustainable Weight Loss

When embarking on a weight loss journey with type 2 diabetes, it’s essential to approach the process with a sustainable mindset. Drastic diets and extreme exercise regimens often lead to short-term results followed by regain. Instead, focus on setting small, achievable goals that can be maintained over the long term.

• Start with modest targets, such as walking for 15 minutes four times a week
• Gradually increase the intensity and duration of physical activity
• Make incremental dietary changes, like reducing dessert consumption to weekends only
• Celebrate small victories along the way to your ultimate weight loss goal

Remember that setbacks are a normal part of any lifestyle change. The key is to persist and not let temporary obstacles derail your overall progress.

The Role of Physical Activity in Diabetes Weight Management

While diet plays a primary role in initial weight loss, physical activity is crucial for long-term weight maintenance and overall diabetes management. Studies have shown that combining calorie reduction with increased physical activity leads to greater fat loss compared to dieting alone.

For those who have successfully lost significant weight (30 pounds or more), exercise becomes even more critical. The National Weight Control Registry, maintained by Brown University’s medical school, reports that about 90% of individuals who have maintained their weight loss engage in regular physical activity, averaging about an hour per day.

Incorporating Exercise into Your Daily Routine

The American Diabetes Association recommends aiming for 150 minutes of moderate exercise per week. This can be broken down into 30-minute sessions, five days a week. However, it’s important to remember that all movement counts towards this goal.

1. Take a 10-minute walk after meals instead of sitting down
2. Park farther away from destinations to increase daily steps
3. Choose stairs over elevators when possible
4. Engage in active hobbies like gardening or dancing
5. Consider using a fitness tracker to monitor daily activity levels

These small changes can accumulate over time, leading to significant improvements in both weight management and blood sugar control.

The Importance of Meal Timing and Breakfast for Diabetes Control

Establishing a consistent meal schedule, including eating breakfast, can play a significant role in weight management and blood sugar control for individuals with type 2 diabetes. While the debate on breakfast’s direct impact on weight loss continues, many successful weight maintainers report eating breakfast regularly.

Skipping breakfast may lead to overeating later in the day, potentially sabotaging weight loss efforts and causing blood sugar fluctuations. Additionally, those who eat breakfast often report having more energy throughout the day, which can support increased physical activity.

Benefits of a Balanced Breakfast for Diabetes Management

• Helps regulate blood sugar levels throughout the day
• Provides energy for morning activities
• May reduce the likelihood of overeating at later meals
• Supports overall metabolic health

The American Diabetes Association recommends eating three meals at regular times each day to help the body better utilize insulin. A diabetes-friendly breakfast should include fiber-rich, healthy carbohydrates such as whole grains, fruits, and low-fat dairy products. These foods can help keep blood sugar levels stable while providing essential nutrients.

Calorie Control and Nutritional Balance in Diabetes Diets

Effective weight loss for individuals with type 2 diabetes revolves around creating a calorie deficit while ensuring proper nutrition. Consuming excess calories and fats can lead to elevated blood glucose levels, making weight loss more challenging. Therefore, reducing caloric intake is a key component of any diabetes weight loss plan.

Working with a registered dietitian or certified diabetes educator can be invaluable in developing a personalized diet plan that aligns with your lifestyle, goals, and preferences. These professionals can help determine the appropriate calorie intake for weight loss while ensuring that nutritional needs are met.

Strategies for Calorie Reduction in Diabetes Meal Planning

1. Focus on nutrient-dense, low-calorie foods like vegetables and lean proteins
2. Practice portion control using measuring tools or visual guides
3. Replace high-calorie beverages with water, unsweetened tea, or other zero-calorie options
4. Choose whole, unprocessed foods over packaged or processed items
5. Incorporate more fiber-rich foods to promote satiety and aid in blood sugar control

Remember that sustainable weight loss is typically achieved through a moderate calorie reduction of 500-750 calories per day, which can lead to a loss of 1-2 pounds per week for most individuals.

The Impact of Carbohydrate Management on Diabetes Weight Loss

For individuals with type 2 diabetes, managing carbohydrate intake is crucial for both blood sugar control and weight loss. Carbohydrates have the most significant impact on blood glucose levels, so understanding how to balance carb consumption is essential for successful diabetes management.

While low-carb diets have gained popularity for weight loss, it’s important to note that carbohydrates are not inherently harmful. The key is choosing the right types of carbs and consuming them in appropriate portions.

Choosing the Right Carbohydrates for Diabetes Management

• Opt for complex carbohydrates over simple sugars
• Include high-fiber foods like vegetables, whole grains, and legumes
• Monitor portion sizes using the plate method or carb counting
• Balance carbohydrates with lean proteins and healthy fats
• Consider the glycemic index of foods when making choices

Working with a healthcare provider or registered dietitian can help you determine the right carbohydrate intake for your individual needs, taking into account factors such as activity level, medications, and overall health goals.

The Role of Protein in Diabetes Weight Loss Diets

Incorporating adequate protein into a diabetes weight loss plan is essential for several reasons. Protein helps maintain muscle mass during weight loss, supports satiety, and has a minimal impact on blood sugar levels compared to carbohydrates.

Research has shown that higher protein diets may be beneficial for individuals with type 2 diabetes, potentially improving insulin sensitivity and promoting weight loss. However, it’s important to choose lean protein sources to avoid excess saturated fat intake, which can negatively impact heart health.

Optimal Protein Sources for Diabetes Management

1. Lean meats such as chicken, turkey, and fish
2. Plant-based proteins like legumes, tofu, and tempeh
3. Low-fat dairy products
4. Eggs and egg whites
5. Nuts and seeds in moderation

Aim to include a source of protein with each meal and snack to help stabilize blood sugar levels and promote fullness. The exact amount of protein needed will vary based on individual factors, so consult with a healthcare provider for personalized recommendations.

Mindful Eating and Behavioral Strategies for Long-Term Success

Successful weight management for individuals with type 2 diabetes often involves more than just dietary changes. Adopting mindful eating practices and implementing behavioral strategies can significantly enhance long-term success in both weight loss and diabetes management.

Mindful eating involves paying close attention to hunger and fullness cues, eating slowly, and savoring each bite. This practice can help prevent overeating and promote a healthier relationship with food.

Behavioral Strategies to Support Diabetes Weight Loss

• Keep a food and blood sugar journal to identify patterns and triggers
• Plan meals and snacks in advance to avoid impulsive food choices
• Practice stress management techniques to reduce emotional eating
• Develop a support system of friends, family, or a support group
• Set non-food rewards for reaching weight loss milestones

Remember that sustainable weight loss is a gradual process. Focusing on developing healthy habits rather than rapid weight loss can lead to more lasting results and improved diabetes management over time.

By implementing these strategies and working closely with healthcare providers, individuals with type 2 diabetes can achieve their weight loss goals while effectively managing their condition. The journey to better health may have challenges, but with persistence and the right approach, success is within reach.

8 Steps to Weight-Loss Success

Losing weight is at the top of many of our to-do lists. But for people who have type 2 diabetes, weight control is especially important. “Carrying excess body fat increases the body’s resistance to insulin, making blood glucose management more challenging,” says Sue McLaughlin, RD, CDE, a certified diabetes educator at Burgess Health Center in Onawa, Iowa.

Some research has found that the longer someone has a high body mass index, or BMI (a common measure of being overweight or obese), the greater their risk of developing type 2 diabetes. Fat tissues are active, releasing and responding to hormones that increase the risk of metabolic syndrome, which can include diabetes. But losing even 10 to 15 pounds can make a big difference in improving your health and blood sugar levels.

Anyone who’s tried to lose weight — and keep it off — knows it isn’t easy. It is possible, and the benefits for people with diabetes are great, but how do you get started? Experts say the right way to lose weight when you have diabetes is to incorporate a healthy diet into your overall management plan.

Here’s how to lose weight when you have diabetes and get started on the path to weight loss success.

1. Set Small and Realistic Goals

Losing the weight is one thing; keeping it off is another. While everyone wants to see the pounds fall off in the first days of a diet, drastic diets and extreme exercise plans aren’t sustainable. Try to focus on changes you can maintain for the long haul.

“Don’t try to transform your body all at once,” advises McLaughlin. “That can be a recipe for failure.” Instead, set small, realistic targets, such as walking around the block four times a week or having dessert only on the weekend rather than every day.

After these goals become habits, move on to your next objective. You’ll have a feeling of accomplishment as you progress toward your ultimate weight loss goal. And remember that setbacks happen to everyone, so don’t give up!

2. Get Active

Studies suggest that diet is hands-down the most important factor for losing weight, but exercise is key to successfully keeping the pounds off over time. “Research shows that people who increase physical activity along with reducing calorie intake will lose more body fat than people who only diet,” says McLaughlin.

One study found that exercise was actually more important than diet for weight loss maintenance among people who lost 30 or more pounds. And according to a self-reported weight control registry maintained by Brown University’s medical school, about 90 percent of people who reached and maintained their weight loss goal said they exercise, on average, about an hour a day. (Most people in the registry chose walking as their form of exercise.)

Aim for 150 minutes of moderate exercise per week, or 30 minutes per day at least 5 days a week. And remember, fitness doesn’t necessarily have to involve sweating for hours at the gym. Try to find ways to stay active throughout the day. To hit the American Diabetes Association’s (ADA) goal of watching less than 10 hours of TV per week, take a 10-minute walk around the block after dinner instead of hitting the couch. Park farther away from each destination to add more steps, and take the stairs when possible. All of these incremental changes can make a big difference over time.

3. Schedule Your Meals, Including Breakfast

A common characteristic among the weight control registry participants is that most of them reported that they ate breakfast. Skipping breakfast is thought to possibly lead to overeating later in the day, which can sabotage weight loss plans and cause blood sugar levels to fluctuate. People who eat breakfast may also have more energy to stay more active throughout the day.

The importance of a morning meal for weight loss has been debated. One meta-analysis showed that eating breakfast was associated with better weight loss, but a more recent review of studies found that breakfast may not always lead to weight loss. Still, the ADA recommends eating breakfast every day. Experts say an effective diabetes diet involves eating three meals at regular times of the day to help the body better use insulin.

Breakfast should include fiber-rich, healthy carbohydrates, such as whole grains, fruits, and low-fat dairy, to help keep blood sugar levels in check. Always review labels before you buy packaged foods, and skip cereals and other breakfast foods with added sugar.

4. Cut Calories

Eating too many calories and too much fat can raise blood glucose levels. Cutting back on calories is key to losing weight.

It’s a good idea to work with a registered dietitian or diabetes educator to figure out a diet plan that works for your lifestyle, goals, and tastes. They can help you find the right number of calories to consume, depending on a number of factors — age, gender, current weight, activity level, body type — while managing your blood sugar levels.

5. Feast on Fiber

Cutting calories isn’t always easy, especially if you’re hungry shortly after you finish your meal. Enter fiber: Your body can’t break down this plant-based carbohydrate, so it slows the digestion process as it moves through your system, which helps control blood sugar levels.

Foods that are high in fiber tend to be lower in calories, so you can eat a larger volume than other foods for the same number of calories. Since they take longer to eat and digest, they can help you feel fuller for longer. A study published in April 2023 found that people who eat more fiber are better able to stick to a lower calorie diet and lose more weight.

According to the U.S. Department of Agriculture’s (USDA) 2020–2025 Dietary Guidelines for Americans, women ages 31 to 50 should aim for at least 25 grams (g) of fiber daily, while men in that same age range should eat about 31 g. With age, calorie and nutrient requirements drop; women ages 51 and over require about 22 g daily, while men in the same age range need at least 28 g.

Most of us don’t get anywhere near the USDA’s guidelines. Try to find ways to incorporate fiber-rich foods, including whole grains, vegetables, fruits, legumes (beans), and nuts and seeds into more meals. Add chickpeas and black beans into salads, soups, and chili. Toss spinach into pasta sauce. Or snack on an apple with a tablespoon (tbsp) of nut butter.

6. Keep Track of Your Goals and Progress

Writing down the details of your weight loss journey helps you set healthy targets and notice patterns. You’ll be able to appreciate your progress over time, as well as notice when your diet might have gotten a bit off track.

Try jotting down all of the foods you eat, including the serving sizes and time of day, in a journal every day. Not a fan of pen and paper? Try one of the many free apps. It’s a good idea to weigh yourself at least once a week, per your doctor’s, registered dietitian’s, or diabetes educator’s recommendation, to keep track of your progress. You might also want to write down when you exercised, what you did, and how you felt after.

7. Get Support

Staying motivated to stick with a weight loss plan can be difficult when you’re going it alone. Connecting with others can provide the emotional support you need to avoid giving up. Many weight loss programs are founded on the concept that support networks aid motivation.

Keep in mind that support comes in many different forms. “For some people, online support groups can be just as effective [as in-person support groups], as well as more convenient and less costly,” says McLaughlin.

8. Use Tricks to Prevent Overeating

These sneaky strategies can help keep you from overdoing it on diet-damaging foods.

• Fill up on low-calorie foods first. “Start every meal with the foods on your plate that are lowest in calories,” suggests McLaughlin. Non-starchy vegetables make the perfect low-calorie starter. By the time you get to the other foods, you won’t be so hungry.
• Change your salad dressing system. Instead of sprinkling or pouring dressing on your salad, dip your fork into a side dish of dressing and then your salad with each bite. You’ll be amazed how much less you use and how many calories you save.
• Take up a busy-hands hobby.  If you’re idle, you’ll be more prone to eating when you’re not really hungry. Keep busy with activities like walking, knitting, scrapbooking, doing crossword puzzles, or gardening.
• Carry a toothbrush and toothpaste. Keep them in your purse or briefcase. When cravings hit, brushing your teeth with peppermint-flavored toothpaste can dampen your desire to eat.
• Arrive fashionably late to parties. Without as much time near the buffet table and calorie-rich appetizers, you’ll likely eat less.

It’s important to continue to eat healthy and exercise regularly even after reaching your weight loss goal. That’s why it’s so important to set realistic goals from the get-go: The healthy habits you initiate to lose weight should last a lifetime so you can keep it off.

Additional reporting by Colleen de Bellefonds

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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.

Weight loss in type 2 diabetes, indications, recommendations, treatment

Every year more and more people suffer from type 2 diabetes. Most patients are overweight, which is a key factor in the development of the disease and its complications. There is no cure for type 2 diabetes, but reducing body weight to acceptable levels can improve its course.

Why you need to lose weight with type 2 diabetes

After the breakdown of food, the hormone insulin, which is synthesized in the pancreas, is responsible for the transfer of glucose from the blood. In type 2 diabetes, the sensitivity of cells to the hormone changes, that is, insulin resistance develops. Blood glucose levels rise despite normal or elevated insulin levels.

There are many reasons for the development of the condition, but in 90% of cases, type 2 diabetes provokes excess body weight. The more weight, the higher the likelihood that a person will develop the disease, and if they already have it, the higher the risk of diabetic complications. Weight loss is the main point in the complex treatment of type 2 diabetes mellitus.

Through diet and weight loss, diabetics improve their blood counts and avoid dangerous complications. The disease develops slowly, often people do not pay attention to the first symptoms of diabetes. More often it is diagnosed after 4-5 years, when insulin doses are indispensable without drug therapy. After weight loss, patients have the opportunity to reduce the dosage of drugs or completely abandon them and control their sugar levels through proper diet, weight control.

The higher the weight, the more glucose in the blood and the more pronounced insulin resistance – the cells completely cease to perceive insulin. The pancreas works hard, producing more and more portions of the hormone.

Features of losing weight in type 2 diabetes

Weight loss should be under the supervision of a physician, especially for people taking antidiabetic drugs. With a decrease in the amount of carbohydrates, the level of glucose decreases, so the dosage of the drugs may need to be adjusted. When losing weight with type 2 diabetes, the following important points should be considered:

1. You can’t starve – such weight loss is dangerous for health. Refusal to eat more often leads to breakdowns and a return to the usual diet, which leads to the return of excess weight and an increase in glucose. A person should stick to a diet, not refuse food.
2. The diet should be low in carbohydrates and low in calories.
3. You need to lose weight slowly – rapid weight loss in diabetes is undesirable. The optimal loss is about 500 g per week.
4. Observe the drinking regimen. When fat cells break down, toxic substances appear in the blood, and fluid intake contributes to their rapid elimination. The average volume of water per day is about 1.5 liters.
5. The body must receive all the necessary vitamins, so doctors recommend additional multivitamin preparations to patients. When losing weight, chromium is especially important, which reduces cravings for sweets and positively affects the sensitivity of cells to insulin.
6. Diet should be combined with moderate exercise. A set of exercises should be based on the capabilities and condition of the body. Many exercises are contraindicated for those suffering from severe obesity, so a specialist should deal with their selection. The best option for all patients is daily walks.

Losing weight with type 2 diabetes through diet and exercise is key, but mental attitude plays an important role, so in some cases, the help of psychologists is required. Obese people often face complexes, depression due to being overweight.

Specialists motivate to lose weight, increase self-esteem, help with failures. Thanks to psychologists, it is easier to endure the disease, the likelihood that a person breaks down, quits a diet and the goal of losing weight is reduced. Even the loss of a few kilograms will be a significant event that will provide an impetus for the further fight against obesity.

Proper diet should become a way of life. A diet for type 2 diabetes should be followed for life, even after losing excess weight and improving the course of the disease.

What should be excluded from the diet

First of all, animal fats, fast (easily digestible) carbohydrates, which are quickly absorbed, increasing the level of glucose, are excluded from the diet. High-calorie foods should be rejected. The correct menu does not include:

• sugar, honey, jam, jam;
• marshmallows, sweets, chocolate;
• preserves, smoked meats, bacon;
• pastries, cakes, pastries;
• mayonnaise, full-fat sour cream and cheese, cream, margarine, spread;
• sweet, carbonated, alcoholic drinks;
• fatty meats, fish;
• white bread;
• nuts, seeds.

Limit the consumption of cereals, potatoes, pasta, carrots, beets (has a high glycemic index).

Patients with type 2 diabetes are prohibited from sugar (fast carbohydrate), but if a person is on insulin, it may be required in case of a sharp drop in glucose. At first, it is difficult to refuse to eat many dishes, but over time, the body is rebuilt, getting used to the new menu.

Frequency and rules of eating

In this disease, hunger often torments. This is due to the fact that glucose is a fuel for tissues, but due to insulin resistance, it cannot get into them in the proper amount and remains in the blood. Therefore, cells deprived of glucose send a signal to the hypothalamus to activate the hunger center.

To lose weight in diabetes, you need to eat fractionally, 5-6 times a day. If a person is not hungry, it is not necessary to eat exactly 6 times a day, but it is also impossible to divide the entire amount of food into 2-3 meals. When calculating calories, you need to consider that their number should be less than what the body spends. In diabetes with obesity, diets reduced in energy value are prescribed, that is, the diet should be varied, but contain fewer calories.

Substituting high-calorie foods is not difficult, for example, sausage can be replaced with boiled, lean meat, and butter in a sandwich with a tomato or other vegetable. A diabetic will satisfy his hunger, but consume fewer calories. When losing weight with type 2 diabetes, you need to limit seeds and nuts, which many do not perceive as food, although these are high-calorie foods. It is better to exclude them from the diet altogether.

To lose weight with type 2 diabetes, it is important to consider the glycemic index of foods (GI). The indicator reflects the effect of foods on the amount of glucose in the blood after eating them. Diabetics benefit from food with a GI below 55, which is absorbed more slowly.

Bariatric surgeries for treatment

Not everyone manages to lose weight with diabetes and maintain normal blood counts even with the help of effective diets and medications. With the ineffectiveness of conservative therapy, high BMI, especially in combination with complications, they decide on a surgical method of treatment. Bariatrics is a branch of surgery that includes various methods of reducing body weight through surgery.

The effectiveness of bariatric surgery in the treatment of obesity and diabetes has been proven by numerous studies. To lose weight, one operation is enough. After surgical treatment, all patients have a positive result. Diabetics lose weight, and the level of glycated hemoglobin, glucose returns to normal. In some patients, type 2 diabetes goes into remission, which helps to stop taking medications or reduce their dosage as much as possible.

Bariatric surgeons achieve weight loss by reducing the size of the stomach and/or reducing the absorption of nutrients from food into the intestines. Types of operations:

1. Gastric ballooning.
2. Longitudinal resection of the stomach (Sleeve operation).
3. Gastroplication.
4. Gastric banding.
5. Biliopancreatic shunt.
6. Gastric bypass.

With the exception of ballooning, which is done endoscopically, operations are performed laparoscopically. This is a minimally invasive technology that has a minimal risk of complications and a quick rehabilitation period.

Gastric bypass is the most effective treatment for obese type 2 diabetes in many studies.

It refers to a combined type of surgery and includes 2 principles: restriction (reduction of food volume due to gastric resection) and malabsorption (reduction of food absorption due to anastomosis). During the operation, the surgeon cuts off part of the stomach and leaves a small bag with a volume of about 50 ml. An anastomosis is created between it and part of the small intestine so that food bypasses the duodenum. After surgery, a person is quickly saturated with a small portion of food. The process of digestion begins in the distal intestines, which contributes to weight loss.

In people with overweight and the first degree of obesity, it is extremely difficult to reduce weight only by diet, physical activity. With an excess weight of more than 45 kg, conservative methods of losing weight are often ineffective. If the weight does not decrease, diabetes progresses, then bariatric surgery becomes the only way to solve the problem.

Weight loss with diabetes: nutrition, menu, activity

Type 2 diabetes mellitus

August 07, 2020

With diabetes, losing even five kilograms helps reduce the risk of complications and better control blood sugar levels. In addition, losing weight helps reduce insulin resistance (insensitivity) and lower doses of sugar-lowering medications.

Diabetic weight loss plan

You can’t just go on a low-calorie diet or starve to lose a few kilograms with diabetes: a condition that is dangerous to health and life can develop – hypoglycemia. Therefore, you need to lose weight under the guidance of a doctor by developing a 9 step plan0125 1 . As a rule, it includes the following items:

• increased physical activity – this helps to burn calories and burn fat;

• reduction of incoming calories due to dietary changes;

• consumption of foods with fiber, which saturates well and normalizes digestion ² ;

• correction of the drinking regime, sufficient fluid intake;

• struggle with stress, which is often “jammed” with dense and high-calorie foods.

Before you start losing weight, you need to undergo an examination and, together with a specialist, determine what percentage of weight you can safely lose in a week or month. On average, weight loss should be no more than one to two kilograms per week. This will keep you healthy and prevent weight gain.

What is important to know

It is desirable that at all stages of weight loss you are constantly monitored by an endocrinologist or nutritionist. It is important to change the diet correctly, reduce the calorie content of food, while not losing the necessary vitamins and minerals. In addition, you need constant monitoring of blood sugar levels, dose adjustment of medications taken.

It is important that you do not experience sudden fluctuations in sugar during the period of weight loss ³ . This adversely affects the metabolism. If you experience conditions such as hypo- or hyperglycemia (low or high blood glucose levels above normal), then the diet or level of physical activity is not chosen correctly.

How to adjust nutrition

You can reduce your caloric intake by an average of 500 kcal per day. This will not affect the state of health in any way, but will lead to the fact that fat reserves will be gradually consumed. The total number of calories in your diet should be distributed as follows:

• 1

  up to 55% are complex carbohydrates – whole grain cereals, durum wheat pasta, legumes, buckwheat, millet, rice;

• 2

  about 25-35% – for fats, mainly vegetable; salads with olive or sunflower oil, dishes with avocados are suitable; it is permissible to eat no more than 10–15 g of butter for breakfast;

• 3

  Approximately 10-25% protein foods such as lean meat, poultry or fish, steamed or grilled, boiled, stewed or baked without oil.

It is important that most of the carbohydrate components contain fiber and complex carbohydrates (whole grain bread, cereal side dishes, vegetables). Sweets, starchy foods (potatoes, corn) should be less than 10% of all foods.

Physical activity

Regular exercise and physical activity increase calorie expenditure. It also makes it easier for you to maintain your blood sugar levels. If you practice daily, you can gradually lose extra pounds without harm to health. If you have type 2 diabetes, you should average at least 150 minutes of physical activity per week ⁴ . This is about 20-30 minutes of practice per day.

Especially useful are aerobic exercises, which accelerate the delivery of oxygen to the tissues. It can be classes in the gym or at home, frequent walks in the fresh air, swimming or cycling. Start with feasible exercises, gradually increasing the load. Remember that physical activity should be part of your lifestyle, even if the weight is not falling as quickly as you would like. It also helps control diabetes.

References

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