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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How To Lose Weight if You’re Diabetic

It is crucial to maintain a healthy weight if you have
diabetes. Maintaining a balanced weight can help control blood sugar levels and lower the chance of developing additional issues, such as a stroke or heart attack.

Choose safe methods for weight loss for people with diabetes to keep your overall health in good shape. If you attempt to reduce weight too quickly or recklessly,
side complications could result. Using safe and long-lasting ways of weight loss for diabetics can lower the risk of adverse effects and help you
keep off the lost weight.

How to Lose Weight With Diabetes?

Unexpected reduction of weight, a
cause of type 2 diabetes, have some patients wondering how to stop weight loss in diabetes. Nonetheless, suppose you have diabetes and are not losing weight. In that case, you should shed weight because it is
beneficial when you have the condition.

Losing weight for people with diabetes is vital, so you must consider several factors in selecting an effective weight-loss method. Your age, overall health, and the amount of weight you need to shed are all aspects. 

See a medical expert before beginning a new weight loss regimen is best. Anyhow, the following diet recommendations can be helpful if you are a person with diabetes to lose weight..

1. Consider Meal Replacement Products.

Meal replacement shakes formulated for diabetic patients or calorie-restricted frozen meals can make adhering to structured lower-calorie eating plans easier. According to a
study, meal replacement diets are more effective than regular diets.

You can create meal replacement drinks using whole foods and protein powder. Also, choose prepared shakes with 15 to 20 grams of protein per container and fewer than 250 calories.

This is a delicious and reliable way to lose weight for diabetics. Consider consuming fresh fruits and vegetables with your meal replacement shakes. They provide chewing satisfaction, which helps to satiate hunger and make you feel fuller and more content than if you drank the shake.

2. Apply Vegetarian or Vegan Diets.

If you have diabetes, you can
adhere to a strict vegetarian or vegan diet. These diets can help you
lose weight, fasting glucose, and waist circumference if you follow them. 

Vegetarian diets often consume animal products such as milk, eggs, and butter, but no meat. However,
vegans will not consume meat or animal products like honey, milk, or gelatin.

The
following foods are healthy for vegetarians and vegans with diabetes:

• Legumes
• Fruits
• Whole grains
• Beans
• Soy
• Dark, leafy vegetables,
• Nuts

Vegetarian and vegan diets must be carefully planned to ensure that essential nutrients are not lost. By employing vegan and vegetarian diets, you must augment your diet with the
following nutrients, which are
hard to obtain from these diets. 

• Calcium. 
• Iodine. 
• B12. 
• Zinc. 

Before beginning any new supplement regimen, consult a trained healthcare expert to ensure safety.

3. Employ the DASH Diet.

The
DASH diet was designed to help lower blood pressure and has many additional benefits. It is a
balanced, healthy diet for everyone, not only those with diabetes.

Suppose you want to follow the DASH diet. In that case, you should consume
fewer portions of foods high in potassium, calcium, and magnesium, nutrients that lower blood pressure.

The DASH diet includes the
following:

• Fat-free or low-calorie dairy products
• Whole grain grains
• Lean protein: fish and chicken
• Foods derived from plants: vegetables, fruits, beans, nuts, and seeds
• Healthy fats: vegetable oils

If you follow this diet, you should limit your sodium consumption to
2,300 milligrams per day. Additionally, sweets, sugary beverages, and red meats are restricted.

4. Practice the Mediterranean Diet.

You can implement the
Mediterranean diet, which includes food selections and cooking practices unique to the Mediterranean region. Diabetes patients have been shown to
benefit from Mediterranean diets. The average diet consists of the
following:

• a variety of vegetables, 
• herbs, and spices
• olive oil
• fish
• eggs
• whole grains
• fruits in moderation
• nuts and seeds

5. Try the Low-Carbohydrate Diet.

To lose weight, persons with diabetes often turn to low-carb diets. When you adopt
this diet, you should reduce your carb consumption and increase your intake of healthy fats and proteins.

A
study suggests that cutting back on carbs is how to lose weight with type 2 diabetes which helps to control glucose levels. On a low-carb diet, a person might have to cut back on foods
like

• White bread
• potatoes
• Rice
• Cakes
• Sweets
• Bagels,
• Pasta

You should also eat a lot of vegetables and get a lot of protein from fish, lean meats, and eggs. Nonetheless, there are many different kinds of low-carb diets. Most of them involve cutting back on carbs.

6. Engage in Exercise

Exercising helps with weight loss with diabetes while
keeping your blood sugar in check. Talk to your doctor first if you haven’t worked out yet. If there are any restrictions, they can let you know. Otherwise, get
at least two and a half hours a week of brisk walking and moderate aerobic exercise to improve your health. 

You’ll need to move around more if you want to lose weight. Strength training should also be done at least
twice a week. You can use weight machines at the gym,
hand weights, or even your body weight (think pushups, lunges, and squats).

Physical activity
burns both the sugar in your blood and the sugar stored in your muscles and liver. When you have diabetes and take insulin or other diabetes medicines, you should closely monitor your blood sugar levels when you start working out. Regular exercise and working with your doctor can aid in
reducing insulin resistance.

Consult the medical experts.

If you’re looking for a “diabetes doctor near me” or a “weight loss clinic in Houston, Texas,” go to
Houston Family Practice.

Our medically supervised
weight loss program is facilitated by our expert medical professionals, who would love to assist you in your weight loss journey.

Call us today at 713-520-6016 to schedule your appointment.

How to lose weight with type 2 diabetes and being overweight – January 9, 2023

Galina Maidanova told how she struggled with being overweight for many years

Photo: from the archive of Galina Maidanova, Ivan Mityushev

Galina Maidanova lost more than for 40 kilograms. For many years she struggled with excess weight through diets and weight loss programs. But as soon as the next marathon ended, everything returned to normal. When the mark on the scales exceeded 125, and doctors began to make diagnoses one after another, including type 2 diabetes, Galina realized that it was time to radically change her eating habits and, first of all, give up fast carbohydrates. How it was possible (it was not easy!), Galina told in detail 29.RU. She is sure that her example and advice can give hope to those who only dream of harmony.

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Video: Polina Karpovich, Vladislav Shityuk

Now our interlocutor is 56 years old. She works as an operating room nurse in one of the hospitals in Arkhangelsk. Galina recalls that she had problems with weight back in her student years – she left for study from a small village in the Tver region, where there was always simple but healthy food on the table. The northern capital captivated me with a variety of culinary delights, especially pastries – and kilograms began to increase.

— Then I gave birth to the first child, after some time — the second. Already at the age of 30, my weight was approaching 100 kilograms, something had to be done about it. Now I remember that I tried everything: different diets, twice went through a weight correction school under the supervision of leading endocrinologists in Arkhangelsk. I lost weight well – up to 25 kilograms. But when the program ended, he came back and brought with him too much, says Galina Maidanova.

Galina is convinced that her weight gain was due to carbohydrate addiction

Photo: from the archive of Galina Maidanova

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At first, she attributed everything to the hormonal restructuring of the body after childbirth, but then she came to the conclusion that the body was so strongly affected by carbohydrate addiction. Galina recalls how often she “corrected” her bad mood with sweet tea:

— I didn’t deny myself anything: I could eat a box of chocolates in two days, a can of condensed milk in one evening. At the same time, I understood that it was impossible, but I could not limit myself.

Along with the weight, various diagnoses began to stick to our interlocutor. Back in 2009, she was diagnosed with type 2 diabetes.

— I was prescribed hypoglycemic drugs: first pills, then switched to long-acting insulin, then short-acting insulin. The sugar level reached up to 22 mmol / l, glycated hemoglobin – over 11%. I perfectly understood already then what diabetes mellitus could lead to: this is retinopathy and blindness, this is gangrene and amputation of the lower extremities, kidney problems, ”Galina said.

Arkhangelogodka by the age of 55 decided that it was time to take up her body and health seriously

,

photos: from the archive of Galina Maydanova

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among other diagnoses that our interlocutor were chronic cholecystitis and pancreatitis, fatty hepatosis. At the same time, by the age of 55, Galina’s weight was already 125 kilograms. Shortness of breath interfered, she recalls that she had to climb the stairs at work, holding on to the railing, her joints hurt. In general, it has become almost impossible to live a normal life.

I didn’t need more motivation. At one point, I told myself that I was declaring a war on carbohydrates, which I had always lost before. It was May 1, 2021.

First of all, Galina began to give up fast carbohydrates – cookies, sweets, pastries. She did this gradually – reduced the dosage: instead of three glazed curds, she allowed herself only one. With such restrictions, in six months she managed to lose 18 kilograms.

A new stage of weight loss began with the appearance in the life of our interlocutor of a group of like-minded women who also struggled with excess weight: it was created by a woman who lost 60 kilograms, defeating her addiction to fast carbohydrates. Galina notes that it’s generally difficult to lose weight alone, so a new circle of friends appeared very handy.

Since February 1, the group has given up fast carbohydrates altogether. Galina recalls how she completely excluded flour, confectionery, dairy products and even cereals. It was not easy not only for herself, but also for her family: when you refuse sweets, your mood jumps.

But after about a month my carbohydrate addiction went away. We still had cookies at home, but I didn’t want them, says Galina.

She agrees that in order to overcome the dependence on fast carbohydrates, you need to go through a kind of withdrawal. For one person it will take a month, for another – all three.

Saying goodbye to sweets, Galina ate vegetables, meat, eggs, lots of greens. At the same time, Galina never remained hungry. For people weighing more than 100 kilograms, our interlocutor clarifies, leaving the table with a feeling of slight hunger is fraught with breakdowns.

Galina’s diet now has a lot of greens and vegetables, including from her garden

Photo: from the archive of Galina Maidanova

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Also in the process, Galina refused to snack on something tasty at work. She says that since January 10, 2022, she has not eaten a single candy, cookie or cake. Everything sweet was replaced with berries.

– My desserts now are cranberries, lingonberries, blueberries. I eat them after my main meal. I can also afford a few slices of 100 percent chocolate.

Now Galina’s weight is 83–84 kilograms. According to her, it took about 1 year and 3 months to throw it off. It took some more time to learn how to keep your results. To do this, you need to continue to eat right, but expand the diet with nuts, milk, fruits.

Galina says that she is losing weight comfortably and always under the supervision of her endocrinologist. The northerner shared what is included in her diet today:

— I eat buckwheat twice a week, I eat a lot of vegetables — 400-500 grams a day, I eat meat, fish, chicken, eggs, nuts, a lot of greens — this is leaf lettuce, and maybe arugula. I allow myself one fruit a day. I love a leafy green salad with sauerkraut topped with olive oil. I do not give up fats: I use butter, farm sour cream. I do not feel discomfort and I know that I will not return to carbohydrates.

I understand that fast carbohydrates immediately give energy, but it lasts for an hour or two, and then you want to eat again. When I switched to a diet that required protein and vegetables in the diet, the feeling of fullness was enough for 4-6 hours.

Galina notes that for the diet she changed her attitude to cooking at home, which she previously disliked very much. Ready-made food from supermarkets, which used to help out, had to be completely abandoned.

— At first, cooking was difficult for me, but, on the other hand, there is always an electric grill to help: 8-9 minutes – and the steak is ready, another 7 minutes – vegetables. I do not digest them, they turn out with a crunch. She refused food from stores, because there are a lot of hidden sugars, there is starch in sauces. I also do not take canned foods, I’d rather salt the cabbage myself, cucumbers – all without adding sugar.

— I feel like a person who carried four buckets of water on his shoulders and got rid of them. For me, this is a relief. And in terms of health, too: I am no longer diagnosed with chronic cholecystitis, chronic pancreatitis, my fatty hepatosis is gone, there was dilatation of the left atrium – this diagnosis was removed, – says Galina Maidanova.

The situation with diabetes, according to her, also improved: she completely refused insulin and other hypoglycemic drugs:

— The only drug left is Metformin. A few weeks ago I donated blood for sugar – the level was normal.

Now our interlocutor plans to lose about another five kilograms and join sports:

— I didn’t exercise before, because it’s hard to imagine how a person weighing more than 100 kilograms can do it. I just tried to walk more, and now I’m ready for sports.

Galina advises losing weight under the supervision of an endocrinologist: the doctor will help you adjust your diet so that you lose fat, not muscle mass

Photo: from the archive of Galina Maidanova

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Galina notes that weight loss has helped her feel the taste for life: she wants to travel more, do needlework, ride a bike.

— My chronic fatigue syndrome is gone. This is a terrible condition that happens with diabetes: I came home, lay down on the sofa and didn’t have the strength to do something else. Now I don’t have this condition. My family supports me in all this, my husband is very pleased with the changes, he gives me gifts, – Galina smiles.

She decided to share her story to inspire those who are just thinking about weight loss to take the first step. Here are some tips from Galina:

• remember that the decision to change the quality of your life is always yours;

• be sure to lose weight under the supervision of doctors and do not forget about taking tests;

• find a group of like-minded people who are going through a similar experience – they will support you and share their experience.

Earlier, we told you the story of Ekaterina, an Arkhangelsk town, who found out about the deficiency of thyroid hormones when she was planning a pregnancy. This affected the health of the girl – Ekaterina felt drowsy, often worried, and, according to doctors, her condition could affect the unborn baby.

We also wrote about “silent” illnesses, which do not bother, but in the end can do a lot of harm. Also, together with the experts, we have compiled a list of six diseases that can be a sign of constant hunger (test yourself). And found out four nocturnal symptoms that may indicate the formation of a blood clot.

We often communicate with northerners who want to help others and therefore openly talk about their diseases and struggle for health, we collect these stories in one story “So that you do not get sick.”

These stories teach you to love yourself and be attentive to your well-being. For example, our interlocutor, pensioner Yuri Yakovlev, could have died – he did not know that he had prostate cancer, but he turned to the doctors in time and now he is talking optimistically about his path. And Lyudmila Bulatova did not complain about her health, but suddenly she was on the operating table after a sip of coffee.

Our interlocutors speak openly about cancer – everyone is afraid of this word and does not want to notice hints of it in themselves, but it is very important to be informed. We wrote about female cancer, and also about melanoma. Did an interview about breast cancer.

How to lose weight with type 2 diabetes

Of course, losing weight with diabetes is somewhat more difficult than without it. “It’s all about the hormone insulin,” says Marina Studenikina , dietician, deputy chief physician of the Weight Factor clinic. – Normally, it lowers the level of glucose in the blood, helping it move into the cells. However, in diabetes, this mechanism breaks down, and at the initial stages of the disease, a situation arises when the level of both glucose in the blood and insulin is high. This condition is called insulin resistance. In addition, insulin increases the synthesis of fats and proteins and inhibits the activity of enzymes that break down fats, which contributes to fat accumulation.

At the same time, losing weight in type 2 diabetes is even more important, as it is one of the leading ways to restore cell sensitivity to insulin and reduce elevated blood glucose. So, the disease begins to recede. “In my practice, there was a patient who was diagnosed with type 2 diabetes for the first time due to overweight. He lost weight to a normal weight, which was 17 kg, and his blood glucose returned to normal from 14 mmol / l to 4 mmol / l, ”says Marina Studenikina.

So, weight loss in diabetes is real, very useful and has some peculiarities. What exactly?

What should be done under the supervision of the attending physician. Standard and especially starvation diets are prohibited for diabetics. “They have worse body defense systems,” explains Ekaterina Belova , nutritionist, chief physician of the Center for Personal Dietetics “Nutrition Palette”. – Blood sugar levels can plummet when you’re hungry. With high insulin, this is fraught with fainting and even coma.

In addition, as weight loss progresses, the condition of a diabetic will improve. And if he takes any drugs, their dosage will probably have to be adjusted.

Rapid weight loss may not be, because, as we remember, insulin promotes fat accumulation. Although this rule is not ironclad. Nutritionists will definitely remember among their clients those who lost weight with type 2 diabetes by 1 kg per week, and it was precisely due to adipose tissue. And this is the best result for a person without any health problems.

Needs exercise. Nutritionists don’t usually insist that their clients do fitness. “But patients with diabetes are a special case,” says Ekaterina Belova. “They need physical activity all the time, because against their background both blood glucose and insulin levels normalize.”

Most of us prefer to do fitness “rarely, but accurately”: a couple of times a week, but intensely, an hour and a half. To lose weight with type 2 diabetes, you need a different scheme. “Physical activity should be gentle, but daily,” says Marina Studenikina. – Optimally – buy a pedometer and focus on the number of steps taken. On a normal day, there should be 6,000. On a training day, 10,000, and this should already be vigorous walking.” It is not at all difficult to collect such a number: to take 6000 steps, it is enough to walk for 1 hour at a fast pace (5-6 km / h), go through a couple of bus stops.

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Attention to carbohydrates. Losing weight usually focuses only on calories or, in the case of the food pyramid, servings. If you are losing weight with type 2 diabetes, you also need to especially monitor your carbohydrate intake.

It is impossible to completely refuse them, but it is desirable to avoid sharp frequent jumps in blood sugar levels. Therefore, firstly, you need to focus on foods with a low glycemic index. And secondly, try not to bite between meals, because every snack is a meeting with insulin. But in the evening, a portion of carbohydrates can be afforded. By agreement with the doctor. And if your condition leaves no choice, because, as a rule, being on a diet, with fruits, cereals, bread, we “tie” no later than an afternoon snack.

It is very important to observe the drinking regimen. LIVE! constantly reminds how important it is to provide the body with enough water. Especially during the period of weight loss, because it is involved in all metabolic processes and removes waste, which during the period of weight loss is formed more than usual.

“This is especially important for patients with diabetes,” says Marina Studenikina. “Because their cells are in a state of dehydration. On a day, an adult needs to drink 30-40 ml of liquid per 1 kg of body weight. And 70-80% of it should come with clean water without gas. Diuretics like coffee should be avoided. By the way, it is good to replace it with chicory: it normalizes metabolic processes and blood sugar levels.

You need to take vitamins.

“I recommend taking chromium and zinc for my clients who are losing weight with diabetes,” says Marina Studenikina.