What are the best diets for type 2 diabetics to lose weight? How can a diabetes diet plan help with weight loss? What are the steps to create a healthy eating plan for type 2 diabetes and weight loss?

Diabetes and Weight Loss: The Importance of a Healthy-Eating Plan

Losing weight is a top priority for many, but for those with type 2 diabetes, weight control is especially crucial. Carrying excess body fat can increase insulin resistance, making blood glucose management more challenging. In fact, research has found that the longer someone has a high body mass index (BMI), the greater their risk of developing type 2 diabetes.

However, losing even a modest amount of weight, such as 10-15 pounds, can make a significant difference in improving health and blood sugar levels for those with type 2 diabetes. But achieving and maintaining weight loss is no easy feat. Experts agree that the key is to incorporate a healthy, sustainable diet into an overall diabetes management plan.

Steps to Successful Weight Loss for Type 2 Diabetics

1. Set Small and Realistic Goals

Losing weight is one thing, but keeping it off is another challenge altogether. Drastic diets and extreme exercise plans are often unsustainable. Instead, focus on making small, realistic changes that you can maintain in the long run. Start with goals like walking around the block four times a week or having dessert only on the weekends. As these habits become ingrained, gradually work towards your ultimate weight loss target. Remember, setbacks happen, but don’t let them derail your progress.

2. Get Active

While diet is the most important factor for weight loss, exercise is essential for keeping the pounds off. Studies show that people who combine calorie reduction with increased physical activity will lose more body fat than those who only diet. Aim for at least 150 minutes of moderate exercise per week, or 30 minutes per day on most days. This can include activities like walking, taking the stairs, or finding ways to stay active throughout the day.

3. Schedule Your Meals, Including Breakfast

Regularly eating breakfast is a common characteristic among those who have successfully maintained weight loss. Skipping breakfast can lead to overeating later in the day and cause blood sugar fluctuations. Experts recommend eating three meals at consistent times to help the body better use insulin. Breakfast should include fiber-rich, healthy carbohydrates like whole grains, fruits, and low-fat dairy to keep blood sugar levels in check.

4. Cut Calories

Consuming too many calories, especially from fat, can raise blood glucose levels. Working with a registered dietitian or diabetes educator can help you determine the right number of calories to consume and create a diet plan that fits your lifestyle, goals, and tastes. They can also provide guidance on making healthier food choices and portion control.

Building a Diabetes-Friendly Diet for Weight Loss

Focus on Nutrient-Dense Foods

When creating a diabetes diet for weight loss, focus on nutrient-dense foods that are high in fiber, protein, and healthy fats. These include:

• Vegetables (non-starchy like broccoli, spinach, and peppers)
• Fruits (in moderation, focusing on high-fiber options like berries)
• Whole grains (such as quinoa, brown rice, and whole wheat bread)
• Lean proteins (like chicken, fish, tofu, and legumes)
• Healthy fats (such as avocados, nuts, and olive oil)

Avoid or limit processed foods, added sugars, and refined carbohydrates, as these can spike blood sugar levels and contribute to weight gain.

Manage Carbohydrate Intake

Carbohydrates have the greatest impact on blood sugar levels, so it’s important to carefully monitor your carb intake when following a diabetes diet for weight loss. Work with your healthcare team to determine the right carb count for each meal and snack. Spreading carbs evenly throughout the day can help keep blood sugar stable.

Stay Hydrated

Drinking plenty of water is crucial for weight loss and overall health. Aim for at least 8 cups (64 ounces) of water per day. Avoid sugary beverages like soda, juice, and sweetened coffee/tea, as these can contribute empty calories and spike blood sugar.

Personalize Your Diabetes Diet for Weight Loss

There is no one-size-fits-all approach to a diabetes diet for weight loss. Work with your healthcare team to create a personalized plan that takes into account your individual needs, preferences, and lifestyle. Regular check-ins and adjustments can help ensure you’re on the right track to achieving your weight loss and health goals.

The Benefits of Losing Weight with Type 2 Diabetes

The benefits of successful weight loss for those with type 2 diabetes are significant. Losing even a modest amount of weight can:

• Improve insulin sensitivity and blood sugar control
• Reduce the risk of diabetes-related complications like heart disease and kidney disease
• Boost energy levels and overall quality of life
• Decrease the need for diabetes medications

While the journey to sustainable weight loss may be challenging, the potential rewards make it well worth the effort for those with type 2 diabetes.

Conclusion

Achieving and maintaining weight loss is crucial for individuals with type 2 diabetes. By incorporating a healthy, balanced diet and regular physical activity into an overall diabetes management plan, individuals can reach their weight loss goals and enjoy significant improvements in their health and quality of life. With the guidance of healthcare professionals and a personalized approach, those with type 2 diabetes can create a sustainable path to weight loss success.

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 diabetes: nutrition, menu, activity

Type 2 diabetes

August 07, 2020

In 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 step-by-step plan 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 changes in diet;

• 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’s important that you don’t experience sudden fluctuations in your sugar levels during your weight loss period. 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 calorie 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 in this way:

• 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 the bulk 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.

Aerobic exercise is especially beneficial as it speeds up 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

1. Modern options for the treatment of obesity in patients with type 2 diabetes mellitus | Demidova T. Yu., Ametov A. S., Selivanova A. V., Roitman A. P. | “RMJ” No. 6 dated 03.03.2005

2. Joslin Diabetes Center: “How Does Fiber Affect Blood Glucose Levels?” Ley, S. Lancet, June 7, 2014.

3. American Diabetes Association: “Healthy Weight Loss.”

4. CDC: “Physical Activity for a Healthy Weight.”

How to lose weight with diabetes

Maintaining body weight within the physiological norm is important for a diabetic, not only for reasons of beauty. If glucose metabolism is disturbed, a set of extra pounds can negatively affect well-being and provoke the progression of the disease. The question of how to lose weight with diabetes is relevant for many people, regardless of gender and age.

Dietary recommendations for type 1 and type 2 diabetes may differ, since in type 1 disease the insulin-producing function of the pancreas is completely lost, and in type 2 disease it is partially preserved. The diet for weight loss in the second type is distinguished by a sparing regimen and a limitation in the duration of adherence.

What are the causes of weight gain?

The main reason for gaining extra pounds is a violation of the process of glucose utilization, as a result of which it is converted into glycogen and fats. Before losing weight with type 2 diabetes, it is necessary to create favorable conditions in the body for the utilization of glucose from food. The accumulation of fatty tissue in the region of the anterior abdominal wall negatively affects the process of insulin production, which contributes to the progression of the disease.

In addition, obesity in combination with diabetes is fraught with complications such as hypertension, coronary heart disease and thrombophlebitis. The main feature of losing weight in type 2 diabetes is a gradual change in diet and a smooth refusal to use certain foods. It is important to remember that weight loss through fasting is categorically unacceptable for weight loss in diabetes.

How to lose weight with type 1 diabetes?

The main source of energy in the human body is glucose. With type 1 of this disease, the cells of the pancreas do not produce the hormone even in a minimal amount, as a result of which the process of glucose utilization is disrupted. Against the background of this process, the body begins to look for alternative energy sources, which are muscle and adipose tissue. This process is the main cause of dramatic weight loss in type 1 diabetes. Despite weight loss, diabetics need to follow dietary recommendations that exclude the use of sugar-containing foods, fried, smoked, spicy foods that are too fatty, and alcohol.

How to lose weight with type 2 diabetes?

Diet for weight loss in type 2 diabetes mellitus has the following characteristics:

1. The calorie content of the daily menu is reduced.
2. Meals are taken at the same time, while the frequency of meals is 4-5 times a day, fractionally, in medium portions (about 250-350 g).
3. The last meal should be taken no later than 2 hours before bedtime.
4. The diet should contain fresh vegetables and fruits rich in fiber.
5. Reducing to a minimum or complete exclusion from the diet of foods rich in simple carbohydrates.

The recommended ratio of proteins, fats and carbohydrates in type 2 diabetes is as follows:

1. Carbohydrates – from 40 to 60%.
2. Proteins – from 15 to 20%.
3. Fats – 25 to 30%.

Food products such as sugar, fatty fish and meat, carbonated drinks, puff pastry and rich pastries are under an absolute ban.

It is also recommended to exclude canned meat and fish, beets, raisins, dairy and sour-milk products with a high percentage of fat content, pasta, butter, rich broths, dates, pickles, sausages and cheese with a fat content of more than 15% from the daily menu.

List of allowed products for type 2 diabetes:

1. Green and white beans, young green peas, lentils.
2. Raw carrots.
3. Cucumbers.
4. Grapefruit.
5. Zucchini and asparagus.
6. Eggplant.
7. Mulberry.
8. Broccoli.
9. Apples.
10. Oranges.
11. Dietary (veal, rabbit meat, turkey, chicken fillet).
12. Bread made from rye flour or with the addition of bran.

It is recommended to cook food by boiling, roasting or steaming. The process of frying should be avoided, since fried food not only has a high glycemic index, but also contains carcinogens that provoke cancer. The answer to the question of whether it is possible to lose weight with diabetes is in the affirmative, since a balanced diet is able to maintain weight even with serious metabolic disorders.

Can I exercise if I have diabetes?

When talking about whether it is possible to lose weight with diabetes by increasing physical activity, it is important to familiarize yourself with the rules of exercise. With diabetes, it is important to observe dosed physical activity, which favorably affects the overall metabolism and glucose metabolism in particular. In order for physical activity to be beneficial, the following rules are recommended:

1. The level of physical activity should be increased gradually, starting with simple exercises.
2. Exercise is not recommended on an empty stomach or with a full stomach. After eating, 40-50 minutes should pass.
3. It is recommended to perform gymnastics every other day.
4. The duration of a gymnastic session is 25-30 minutes.
5. If the blood glucose level exceeds 14 mmol, physical activity should be temporarily abandoned until the normalization of sugar levels.

Additional recommendations

For diabetics, the recommended amount of sleep for men and women is at least 8 hours. Depending on age and body weight, the daily volume of water consumed should be from 1.5 to 3 liters.