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How to lose weight when diabetic: Type 2 Diabetes: 8 Steps to Weight-Loss Success

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Type 2 Diabetes: 8 Steps to Weight-Loss Success

Here’s how to 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 small study published in March 2019 in Obesity found that exercise was actually more important than diet for weight loss maintenance among people who lost 30 or more pounds. Just look at the National Weight Control Registry (NWCR), a database of 10,000 men and women who have lost a significant amount of weight and kept it off: 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 NWCR participants is that most of them 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 published in September 2014 in Advances in Nutrition showed that eating breakfast was associated with better weight loss, but another review of studies, published in January 2019 in BMJ, 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 June 2019 in The Journal of Nutrition shows 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) 2015-2020 Dietary Guidelines for Americans, women 31 to 50 should aim for at least 25 grams of fiber daily, while men in that same age range should eat about 31 grams. With age, calorie and nutrient requirements drop; women 51 and over require about 22 grams daily, while older men need at least 28 grams.

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 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 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, 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 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

The Right Way to Lose Weight When You Have Diabetes

One of the best ways to manage diabetes is to lose extra weight. Dial back just a few digits on your bathroom scale, and you’ll get your blood sugar levels more in check and feel better overall.

Weight loss doesn’t have to be dramatic for you to earn big results. “What we found in our research was that when people lose around 7% of their body weight, their insulin sensitivity improves by 57%,” says Osama Hamdy, MD, PhD, medical director of the Obesity Clinical Program at the Joslin Diabetes Center. So if you weigh 200 pounds, losing just 14 pounds will make a difference.

When it comes to diet, the key is to strike the right balance between carbohydrates, fats, and protein.

“Cutting the carbohydrates is the No. 1 way to lose weight,” Hamdy says. “Carbohydrates cause the pancreas to release insulin.” They should make up no more than 45% or so of daily calories for most people with diabetes. But check with your doctor, because your target might differ based on your weight, activity level, and which medicines you take.

Continued

When choosing carbs, pick ones that won’t make your blood sugar spike — high-fiber fruits and vegetables, and whole grains. Skip the pastries and white bread.

Another goal is to lower your daily calorie count, but not by skimping on protein. You need protein to maintain muscle, which helps you maximize your calorie-burning potential. At least 20% to 30% of your plate should be made up of lean protein sources like fish, tofu, and skinless grilled chicken breast.

You also need some fat in your diet — it should contribute about 30% to 40% to your daily calories. But the type of fat you eat matters. Unsaturated fats from foods like nuts, avocado, fish, flaxseeds, and canola oil are much better bets than saturated and trans fats from meat and fried foods.

Pair diet with its partner in weight loss — exercise. “If people would like to lose weight, they should get 300 minutes of exercise per week,” Hamdy says. Split those 5 hours between aerobics and strength training, both of which help your body trim down and use insulin better.

Get Started

Want to see good changes in your weight and blood sugar numbers?

Listen to your “hunger scale.” Before you eat anything, think about how you feel. Are you truly hungry? Then have a bite to eat. Do you feel satisfied or stuffed? Step away from the table.

Fill up on fiber. High-fiber foods keep your blood sugar steady and fill you up, so you won’t be as tempted by less-healthy options.

Take 10. Stretch for 10 minutes in the morning, take a 10-minute walk during lunch, and do 10 minutes with weights in the evening.

The best diets to lose weight if you have diabetes

For people with diabetes, reaching and maintaining a healthy weight is essential. A healthy weight helps manage blood sugar levels and reduce the chances of additional complications, such as a stroke or heart attack.

People with diabetes who want to lose weight must do so safely. Trying to lose weight too fast or being too restrictive can also lead to problems with blood sugar levels.

Obesity is a risk factor for type 2 diabetes. It is also becoming more common in people with type 1 diabetes.

A person with diabetes must consider several factors when deciding on the best way to lose weight. Factors to take into account include their age, general health, and how much weight they have to lose. It is best to talk to a healthcare professional before starting any new weight-loss plan.

The best weight-loss diet for someone with diabetes is one they will stick to long-term. The following diets involve making healthful long-term changes to help a person lose weight safely:

Share on PinterestDiets that focus on vegetables and whole grains may benefit people with diabetes.

The Mediterranean diet involves food choices and cooking styles typical of some places in the Mediterranean region.

The diet includes:

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

The authors of a 2017 review noted that the Mediterranean diet might be a useful approach to weight loss for people with diabetes.

They highlighted a 2-year study that involved 36 adults with obesity and type 2 diabetes. The participants ate either a low-carbohydrate diet, a Mediterranean diet, or a low-fat diet for 2 years.

The Mediterranean diet was the most favorable for changes in insulin and fasting glucose levels. Those following the Mediterranean diet also lost an average of 1.5 kilograms (kg), or 3.3 pounds more than those on a low-fat diet.

Low-carb diets are a popular weight loss plan. Typically, low-carb diets limit a person’s intake of carbohydrates and include higher amounts of protein and healthful fats.

Examples of foods that to avoid on a low-carb diet include:

  • potatoes
  • rice
  • white bread
  • cakes
  • sweets
  • bagels
  • pasta

People on a low-carb diet should eat plenty of vegetables and get lots of protein from fish, lean meats, and eggs. To learn more about what to eat on a low-carb diet, read this article.

Some studies show that low-carb diets may be effective and safe for people who have diabetes.

One study involved adults who had prediabetes or type 2 diabetes and had a body mass index (BMI) over 25.

The study participants ate either a very low-carb, high-fat, non-calorie restricted diet or a medium-carb, low-fat, calorie-restricted diet.

After 3 months, the group on the low-carb, high-fat diet lost 5.5 kg (about 12 pounds), compared to a 2.6 kg (5.7 pounds) weight loss for those following the medium-carb and low-fat diet.

Additionally, 44% of those on the low-carb diet discontinued at least one diabetes medication.

It is vital to realize that there are different versions of low-carb diets. Some diets restrict carbohydrates to as low as 20 grams (g) or less per day, which may not be suitable for everyone.

For more science-backed resources on nutrition, visit our dedicated hub.

The Paleolithic or “paleo” diet attempts to replicate the diet that people ate thousands of years ago when they had to hunt for food. Staples of a paleolithic diet include fruits, vegetables, lean meat, and fish.

Many of the foods included in the paleo diet are similar to those in a low-carb diet, as a paleo diet prohibits the consumption of most grains.

In a small 2013 study, 13 people with type 2 diabetes followed the paleo diet for 3 months, then switched to a diabetic diet for 3 months.

The diabetic diet included evenly distributed meals that contained dietary fiber, whole grain bread, cereals, and vegetables. The researchers found that the paleo diet was more filling per calorie than the diabetic diet.

Participants noticed greater weight loss with the paleo diet but found it more difficult to sustain.

Vegetarian and vegan diets eliminate meat and focus on fruits, vegetables, whole grains, and nuts and seeds. People following a vegan diet eliminate all animal products, including dairy and eggs.

A vegetarian or vegan diet may help people with diabetes achieve their weight loss goals.

A 2017 review highlighted the benefits of eating a plant-based diet in people with diabetes. In one study, 99 people of varying ages ate either a vegan diet or an American Diabetic Association (ADA) diet that included whole grains, fruits, vegetables, and meat.

After 22 weeks, the participants on the vegan diet lost an average of 6.5 kg (14.3 pounds), while those on the ADA diet lost 3.1 kg (6.8 pounds).

Also, 43% of the participants on the vegan diet decreased their diabetic medications, compared to 26% on the ADA diet.

Maintaining a healthy weight can make a big difference to those managing diabetes.

Many diets can help a person with diabetes lose weight safely. Not all diets are right for everyone — the best diet for weight loss is usually the one a person finds easiest to stick to over time.

Before making any significant dietary changes, always speak to a healthcare professional.

The best diets to lose weight if you have diabetes

For people with diabetes, reaching and maintaining a healthy weight is essential. A healthy weight helps manage blood sugar levels and reduce the chances of additional complications, such as a stroke or heart attack.

People with diabetes who want to lose weight must do so safely. Trying to lose weight too fast or being too restrictive can also lead to problems with blood sugar levels.

Obesity is a risk factor for type 2 diabetes. It is also becoming more common in people with type 1 diabetes.

A person with diabetes must consider several factors when deciding on the best way to lose weight. Factors to take into account include their age, general health, and how much weight they have to lose. It is best to talk to a healthcare professional before starting any new weight-loss plan.

The best weight-loss diet for someone with diabetes is one they will stick to long-term. The following diets involve making healthful long-term changes to help a person lose weight safely:

Share on PinterestDiets that focus on vegetables and whole grains may benefit people with diabetes.

The Mediterranean diet involves food choices and cooking styles typical of some places in the Mediterranean region.

The diet includes:

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

The authors of a 2017 review noted that the Mediterranean diet might be a useful approach to weight loss for people with diabetes.

They highlighted a 2-year study that involved 36 adults with obesity and type 2 diabetes. The participants ate either a low-carbohydrate diet, a Mediterranean diet, or a low-fat diet for 2 years.

The Mediterranean diet was the most favorable for changes in insulin and fasting glucose levels. Those following the Mediterranean diet also lost an average of 1.5 kilograms (kg), or 3.3 pounds more than those on a low-fat diet.

Low-carb diets are a popular weight loss plan. Typically, low-carb diets limit a person’s intake of carbohydrates and include higher amounts of protein and healthful fats.

Examples of foods that to avoid on a low-carb diet include:

  • potatoes
  • rice
  • white bread
  • cakes
  • sweets
  • bagels
  • pasta

People on a low-carb diet should eat plenty of vegetables and get lots of protein from fish, lean meats, and eggs. To learn more about what to eat on a low-carb diet, read this article.

Some studies show that low-carb diets may be effective and safe for people who have diabetes.

One study involved adults who had prediabetes or type 2 diabetes and had a body mass index (BMI) over 25.

The study participants ate either a very low-carb, high-fat, non-calorie restricted diet or a medium-carb, low-fat, calorie-restricted diet.

After 3 months, the group on the low-carb, high-fat diet lost 5.5 kg (about 12 pounds), compared to a 2.6 kg (5.7 pounds) weight loss for those following the medium-carb and low-fat diet.

Additionally, 44% of those on the low-carb diet discontinued at least one diabetes medication.

It is vital to realize that there are different versions of low-carb diets. Some diets restrict carbohydrates to as low as 20 grams (g) or less per day, which may not be suitable for everyone.

For more science-backed resources on nutrition, visit our dedicated hub.

The Paleolithic or “paleo” diet attempts to replicate the diet that people ate thousands of years ago when they had to hunt for food. Staples of a paleolithic diet include fruits, vegetables, lean meat, and fish.

Many of the foods included in the paleo diet are similar to those in a low-carb diet, as a paleo diet prohibits the consumption of most grains.

In a small 2013 study, 13 people with type 2 diabetes followed the paleo diet for 3 months, then switched to a diabetic diet for 3 months.

The diabetic diet included evenly distributed meals that contained dietary fiber, whole grain bread, cereals, and vegetables. The researchers found that the paleo diet was more filling per calorie than the diabetic diet.

Participants noticed greater weight loss with the paleo diet but found it more difficult to sustain.

Vegetarian and vegan diets eliminate meat and focus on fruits, vegetables, whole grains, and nuts and seeds. People following a vegan diet eliminate all animal products, including dairy and eggs.

A vegetarian or vegan diet may help people with diabetes achieve their weight loss goals.

A 2017 review highlighted the benefits of eating a plant-based diet in people with diabetes. In one study, 99 people of varying ages ate either a vegan diet or an American Diabetic Association (ADA) diet that included whole grains, fruits, vegetables, and meat.

After 22 weeks, the participants on the vegan diet lost an average of 6.5 kg (14.3 pounds), while those on the ADA diet lost 3.1 kg (6.8 pounds).

Also, 43% of the participants on the vegan diet decreased their diabetic medications, compared to 26% on the ADA diet.

Maintaining a healthy weight can make a big difference to those managing diabetes.

Many diets can help a person with diabetes lose weight safely. Not all diets are right for everyone — the best diet for weight loss is usually the one a person finds easiest to stick to over time.

Before making any significant dietary changes, always speak to a healthcare professional.

The best diets to lose weight if you have diabetes

For people with diabetes, reaching and maintaining a healthy weight is essential. A healthy weight helps manage blood sugar levels and reduce the chances of additional complications, such as a stroke or heart attack.

People with diabetes who want to lose weight must do so safely. Trying to lose weight too fast or being too restrictive can also lead to problems with blood sugar levels.

Obesity is a risk factor for type 2 diabetes. It is also becoming more common in people with type 1 diabetes.

A person with diabetes must consider several factors when deciding on the best way to lose weight. Factors to take into account include their age, general health, and how much weight they have to lose. It is best to talk to a healthcare professional before starting any new weight-loss plan.

The best weight-loss diet for someone with diabetes is one they will stick to long-term. The following diets involve making healthful long-term changes to help a person lose weight safely:

Share on PinterestDiets that focus on vegetables and whole grains may benefit people with diabetes.

The Mediterranean diet involves food choices and cooking styles typical of some places in the Mediterranean region.

The diet includes:

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

The authors of a 2017 review noted that the Mediterranean diet might be a useful approach to weight loss for people with diabetes.

They highlighted a 2-year study that involved 36 adults with obesity and type 2 diabetes. The participants ate either a low-carbohydrate diet, a Mediterranean diet, or a low-fat diet for 2 years.

The Mediterranean diet was the most favorable for changes in insulin and fasting glucose levels. Those following the Mediterranean diet also lost an average of 1.5 kilograms (kg), or 3.3 pounds more than those on a low-fat diet.

Low-carb diets are a popular weight loss plan. Typically, low-carb diets limit a person’s intake of carbohydrates and include higher amounts of protein and healthful fats.

Examples of foods that to avoid on a low-carb diet include:

  • potatoes
  • rice
  • white bread
  • cakes
  • sweets
  • bagels
  • pasta

People on a low-carb diet should eat plenty of vegetables and get lots of protein from fish, lean meats, and eggs. To learn more about what to eat on a low-carb diet, read this article.

Some studies show that low-carb diets may be effective and safe for people who have diabetes.

One study involved adults who had prediabetes or type 2 diabetes and had a body mass index (BMI) over 25.

The study participants ate either a very low-carb, high-fat, non-calorie restricted diet or a medium-carb, low-fat, calorie-restricted diet.

After 3 months, the group on the low-carb, high-fat diet lost 5.5 kg (about 12 pounds), compared to a 2.6 kg (5.7 pounds) weight loss for those following the medium-carb and low-fat diet.

Additionally, 44% of those on the low-carb diet discontinued at least one diabetes medication.

It is vital to realize that there are different versions of low-carb diets. Some diets restrict carbohydrates to as low as 20 grams (g) or less per day, which may not be suitable for everyone.

For more science-backed resources on nutrition, visit our dedicated hub.

The Paleolithic or “paleo” diet attempts to replicate the diet that people ate thousands of years ago when they had to hunt for food. Staples of a paleolithic diet include fruits, vegetables, lean meat, and fish.

Many of the foods included in the paleo diet are similar to those in a low-carb diet, as a paleo diet prohibits the consumption of most grains.

In a small 2013 study, 13 people with type 2 diabetes followed the paleo diet for 3 months, then switched to a diabetic diet for 3 months.

The diabetic diet included evenly distributed meals that contained dietary fiber, whole grain bread, cereals, and vegetables. The researchers found that the paleo diet was more filling per calorie than the diabetic diet.

Participants noticed greater weight loss with the paleo diet but found it more difficult to sustain.

Vegetarian and vegan diets eliminate meat and focus on fruits, vegetables, whole grains, and nuts and seeds. People following a vegan diet eliminate all animal products, including dairy and eggs.

A vegetarian or vegan diet may help people with diabetes achieve their weight loss goals.

A 2017 review highlighted the benefits of eating a plant-based diet in people with diabetes. In one study, 99 people of varying ages ate either a vegan diet or an American Diabetic Association (ADA) diet that included whole grains, fruits, vegetables, and meat.

After 22 weeks, the participants on the vegan diet lost an average of 6.5 kg (14.3 pounds), while those on the ADA diet lost 3.1 kg (6.8 pounds).

Also, 43% of the participants on the vegan diet decreased their diabetic medications, compared to 26% on the ADA diet.

Maintaining a healthy weight can make a big difference to those managing diabetes.

Many diets can help a person with diabetes lose weight safely. Not all diets are right for everyone — the best diet for weight loss is usually the one a person finds easiest to stick to over time.

Before making any significant dietary changes, always speak to a healthcare professional.

The best diets to lose weight if you have diabetes

For people with diabetes, reaching and maintaining a healthy weight is essential. A healthy weight helps manage blood sugar levels and reduce the chances of additional complications, such as a stroke or heart attack.

People with diabetes who want to lose weight must do so safely. Trying to lose weight too fast or being too restrictive can also lead to problems with blood sugar levels.

Obesity is a risk factor for type 2 diabetes. It is also becoming more common in people with type 1 diabetes.

A person with diabetes must consider several factors when deciding on the best way to lose weight. Factors to take into account include their age, general health, and how much weight they have to lose. It is best to talk to a healthcare professional before starting any new weight-loss plan.

The best weight-loss diet for someone with diabetes is one they will stick to long-term. The following diets involve making healthful long-term changes to help a person lose weight safely:

Share on PinterestDiets that focus on vegetables and whole grains may benefit people with diabetes.

The Mediterranean diet involves food choices and cooking styles typical of some places in the Mediterranean region.

The diet includes:

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

The authors of a 2017 review noted that the Mediterranean diet might be a useful approach to weight loss for people with diabetes.

They highlighted a 2-year study that involved 36 adults with obesity and type 2 diabetes. The participants ate either a low-carbohydrate diet, a Mediterranean diet, or a low-fat diet for 2 years.

The Mediterranean diet was the most favorable for changes in insulin and fasting glucose levels. Those following the Mediterranean diet also lost an average of 1.5 kilograms (kg), or 3.3 pounds more than those on a low-fat diet.

Low-carb diets are a popular weight loss plan. Typically, low-carb diets limit a person’s intake of carbohydrates and include higher amounts of protein and healthful fats.

Examples of foods that to avoid on a low-carb diet include:

  • potatoes
  • rice
  • white bread
  • cakes
  • sweets
  • bagels
  • pasta

People on a low-carb diet should eat plenty of vegetables and get lots of protein from fish, lean meats, and eggs. To learn more about what to eat on a low-carb diet, read this article.

Some studies show that low-carb diets may be effective and safe for people who have diabetes.

One study involved adults who had prediabetes or type 2 diabetes and had a body mass index (BMI) over 25.

The study participants ate either a very low-carb, high-fat, non-calorie restricted diet or a medium-carb, low-fat, calorie-restricted diet.

After 3 months, the group on the low-carb, high-fat diet lost 5.5 kg (about 12 pounds), compared to a 2.6 kg (5.7 pounds) weight loss for those following the medium-carb and low-fat diet.

Additionally, 44% of those on the low-carb diet discontinued at least one diabetes medication.

It is vital to realize that there are different versions of low-carb diets. Some diets restrict carbohydrates to as low as 20 grams (g) or less per day, which may not be suitable for everyone.

For more science-backed resources on nutrition, visit our dedicated hub.

The Paleolithic or “paleo” diet attempts to replicate the diet that people ate thousands of years ago when they had to hunt for food. Staples of a paleolithic diet include fruits, vegetables, lean meat, and fish.

Many of the foods included in the paleo diet are similar to those in a low-carb diet, as a paleo diet prohibits the consumption of most grains.

In a small 2013 study, 13 people with type 2 diabetes followed the paleo diet for 3 months, then switched to a diabetic diet for 3 months.

The diabetic diet included evenly distributed meals that contained dietary fiber, whole grain bread, cereals, and vegetables. The researchers found that the paleo diet was more filling per calorie than the diabetic diet.

Participants noticed greater weight loss with the paleo diet but found it more difficult to sustain.

Vegetarian and vegan diets eliminate meat and focus on fruits, vegetables, whole grains, and nuts and seeds. People following a vegan diet eliminate all animal products, including dairy and eggs.

A vegetarian or vegan diet may help people with diabetes achieve their weight loss goals.

A 2017 review highlighted the benefits of eating a plant-based diet in people with diabetes. In one study, 99 people of varying ages ate either a vegan diet or an American Diabetic Association (ADA) diet that included whole grains, fruits, vegetables, and meat.

After 22 weeks, the participants on the vegan diet lost an average of 6.5 kg (14.3 pounds), while those on the ADA diet lost 3.1 kg (6.8 pounds).

Also, 43% of the participants on the vegan diet decreased their diabetic medications, compared to 26% on the ADA diet.

Maintaining a healthy weight can make a big difference to those managing diabetes.

Many diets can help a person with diabetes lose weight safely. Not all diets are right for everyone — the best diet for weight loss is usually the one a person finds easiest to stick to over time.

Before making any significant dietary changes, always speak to a healthcare professional.

3 Reasons It’s Harder For People With Type 2 Diabetes To Lose Weight

Approximately 90% of people with type 2 diabetes are overweight or obese.¹ While obesity often contributes to the development of diabetes, the bigger driver of weight gain is the high insulin levels that are found well before the diagnosis of diabetes.There are some good reasons why the standard advice of “eat less, exercise more” doesn’t deliver results for people living with type 2 diabetes.

Reason #1: With type 2 diabetes, insulin is high, and insulin is a fat-storage hormone²

Everyone has glucose, a type of sugar, in their blood at all times. Glucose is a source of energy that largely comes from eating carbohydrates. Simply put, when you eat carbohydrates, your blood sugar rises.

Insulin is produced by your pancreas, and insulin has many functions in the body. One of insulin’s functions is to help get glucose out of the blood and into cells where it can be used.  In order to do this, insulin rises along with glucose.  So when you eat carbohydrates and glucose rises, the insulin is rising as well. Once in the cells, glucose is mostly used for energy. If you have type 2 diabetes, this process doesn’t work well anymore: your body has become resistant to the signal of insulin, so the insulin isn’t as effective at moving the glucose out of your blood. That’s how you end up with high blood sugar levels after eating carbohydrates. Having chronically elevated blood sugar levels is dangerous, so your body needs to do something about it.

Your body responds by making more and more insulin to try to get the job done. Recall now that insulin has many functions, not just to facilitate the removal of glucose from the blood. Insulin also works to promote the storage of fat and to block the release of fat from fat storage. So instead of losing weight, you just keep gaining, thanks to all that insulin.

Reason #2: Typically recommended eating patterns often backfire by keeping you hungry and keeping your blood sugar high³

If you’re like most people with type 2 diabetes, you’ve been told to eat carbohydrates but eat fewer overall calories, and to eat small meals throughout the day to keep your blood sugar steady; you’ve probably been advised to count your carbs and eat enough of them to keep your blood sugar up after taking medication to lower it—confusing, right?

What many find as a result is that they’re always hungry, always thinking about food and facing cravings. What’s at work is a survival instinct that even the strongest-willed person can’t withstand for long. This is a situation where your physiology is fighting against you. Even worse, those frequent small meals with carbohydrates create spikes in your blood sugar followed by drops in your blood sugar—a blood sugar roller-coaster that stimulates frequent hunger.

Reason #3: Type 2 diabetes medications can drive weight gain⁴

Remember how your body’s own insulin is a fat-storage hormone? That’s also true for insulin that has been prescribed to you, whether delivered by injection or by pump. That’s why a common side effect of prescribed insulin is weight gain. Another class of medicine for type 2 diabetes, Sulfonylureas, work by stimulating the pancreas to produce more insulin. And once again, more insulin in your body means more fat storage and more weight gain.

What’s the solution?

People living with type 2 diabetes are insulin resistant, meaning their tissues are not responding as they should to insulin. Insulin moves  sugar from your blood into your cells. If your body does not respond to its own insulin, then your blood sugar will remain chronically elevated, and your body will produce more insulin. The most direct solution is to decrease the source of high blood sugar itself—carbohydrate consumption.

In fact, insulin resistance can be fundamentally referred to as “carbohydrate intolerance” because when carbohydrates are consumed by someone who is insulin resistant, blood glucose is not lowered as effectively. So, by eating fewer carbohydrates, we both reduce the glucose load in the blood, and decrease the release of insulin.

Nutritional ketosis is a natural metabolic state in which your body adapts to burning fat over carbohydrates as its primary fuel. While carbohydrate consumption triggers spikes in blood sugar, fat consumption does not, making it a better source of fuel for people with insulin resistance.

In a clinical trial, patients lost an average of 12% of their starting body weight within six months by using a medically supervised treatment that included the employment of nutritional ketosis. In addition, 56% of patients with type 2 diabetes reduced their HbA1c to below diabetic levels.⁵

Read more about nutritional ketosis and how it can be an effective diabetes reversal method when paired with physician supervision here.

To learn more about how food affects blood sugar, watch my video series here:

90,000 How to lose weight with diabetes: advice from professionals

I heard that many girls and women are wondering how to lose weight with diabetes. And most of them are convinced that this is almost impossible. There is an opinion that insulin only makes you fat, but in fact, the wrong diet is to blame. For example, some people believe that you can not limit yourself in food, compensating for this by taking insulin. People with diabetes can control their weight and shape as accurately as anyone.Therefore, it is important to adhere to the principles of a healthy diet, exercise regularly, you also need to regularly measure your sugar level and correctly calculate the dose of insulin.

After reading a lot of literature and consulting with experts, I came to the conclusion that a variety of diets and heavy physical activity can complicate the control of sugar levels, which affects health. Personally, I am not in favor of experimenting with nutrition, because I know how important it is to balance protein, fat and carbohydrates with every meal.For example, trendy protein diets are not a method that will allow you to lose weight with diabetes and not pay with your health. They deprive the body of the required amount of carbohydrates. The most correct thing is to adhere to the principles of a healthy diet and exercise regularly. I will tell you more – nutrition affects the figure much more strongly, and no exercise will help with improper nutrition!

What am I eating?

Fresh vegetables and dairy products, lean meat and fish, I drink at least two liters of water a day.Of course, I avoid fried and fatty foods – this is generally not good for anyone. If I want something sweet, I will eat some fruit or dark chocolate.

How do I eat?

I eat often and in small portions. I have three main meals and two to three snacks, depending on the intensity of the work day. I never go hungry, because at such moments my sugar can drop. And even if I am at a meeting, for example, there is always a chance to have a snack. To do this, I carry a bag of dried fruits or muesli bars in my purse.

I always have porridge for breakfast. I cook it from absolutely all types of cereals with different fillings: I add berries, nuts, pieces of fruit. I come up with recipes myself or look for information on the Internet. And there are a million of them!

At lunchtime, I do this – mentally divide the plate into 2 halves. I completely fill one half with fresh or boiled vegetables and herbs. If you want to add something to the salad, I can add two teaspoons of olive oil. I also divide the second half of the plate into 2 parts – “quarters”.I fill one part with a main course rich in protein (river fish, lean poultry), and the other part with a side dish with slowly digestible carbohydrates. It can be durum wheat pasta, potatoes, buckwheat, wild rice.

For dinner I try to eat something protein and vegetables: for example, steamed fish and broccoli.

I have snacks between meals. For lunch, I usually eat something fermented – a casserole or yogurt – since in the morning I almost always have sports or important meetings.In 3 hours after lunch I have an afternoon snack: usually it is a sandwich with cereal bread, soft cheese and vegetables.

I also make sure that my daily diet does not exceed 12 XE, and the calorie content of products is in the range of 2000-2200 calories per day. So I manage to be in shape and not gain weight.

When to measure blood sugar?

I make sure to measure my blood sugar before and after the main meals, and I put special marks on the food in my meter.I love that it automatically remembers and analyzes all my results so that I can see what affected my sugar and when.

For those who are just picking up their diet, I recommend keeping a diary. The fact is that the same foods have different effects on sugar levels. And in order to understand everything, you need to write down what you eat, drink and do during the day; and then correlate this with the blood sugar readings. I understand that at first it may seem inconvenient, but after a month you will remember all your “reactions” and can easily do without a diary.

My little secret

For those who are worried about their figure or want to lose weight, I can give one simple advice: try to think over your diet in advance. Better a week ahead. Personally, I follow a low-calorie diet and exercise at the same time. Therefore, I compose my weekly menu so that the ratio of proteins, fats and carbohydrates is 1: 1: 4 (carbohydrates in it were no more than 30%, proteins – about 40%, and fats – 30%). When I shop at the supermarket, I definitely go through the grocery list I wrote in advance, and I can refrain from impulsive purchases of “something tasty”.And the less “tasty” and more physical activity every day, the slimmer the figure. That’s the whole secret.

How to lose weight with diabetes

THREE VALUABLE ADVICE FROM DOCTOR OST MC

For those who have been diagnosed with diabetes by doctors, weight loss is both paramount and difficult to achieve. Weight loss is vital, it reduces the risk of diabetes complications and allows you to minimize the dosage of hypoglycemic drugs.

But how to do that? Exhausting strength training is prohibited. How to lose weight with hypertension – a frequent companion of diabetes? Getting on a treadmill is definitely not going to work. Feeling hungry is also categorically impossible. Even being nervous and anxious is not recommended, so as not to provoke cravings for sweets. So what to do if you really need to lose weight with diabetes, what methods to use? Specialists of the MC “Doctor Ost know the answer!

Expert Opinion

Maksimova T.P. chief physician at the medical center “Doctor Ost” in Chelyabinsk, a neurologist of the highest category.

Diabetes mellitus is not a profile disease of the Doctor Ost MC. However, patients with such a diagnosis are not uncommon in our country. Every year, endocrinologists refer to us for treatment at least 450 patients with complications caused by diabetes mellitus. These are neuropathies, neuralgias, diabetic foot syndrome, nerve inflammation, high blood pressure and post-stroke conditions. With the help of advanced technologies, we provide effective care for such concomitant diseases.On average, pain and numbness can be reduced in 86% of cases. But diabetes itself must be treated. And weight loss in this case is of paramount importance.

It is statistically reliable that a weight loss of only 7% significantly reduces the manifestations of diabetes mellitus and increases life expectancy. Even more pronounced results can be achieved if you sound the alarm in time and start losing weight in the prediabetes stage. Just 7 kg per year is enough to prevent the diagnosis of diabetes.However, it is extremely difficult to ensure such dynamics in weight loss by steadily reducing the volume of fat mass without bouts of hunger.

The production of catgut bio-threads by the Maysian method opens up great prospects in the non-drug treatment of diabetes mellitus. After the installation of the catgut, such patients demonstrate much better dynamics, since it is easier for them to adhere to the recommendations of doctors in the diet. They do not feel hunger attacks, notice improvements in general well-being and, most importantly, gently but steadily reduce the volume of adipose tissue.

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Diabetes: How to Lose Weight Without Harmful to Your Health?

This disease is still mysterious: each organism reacts individually to a systemic failure. Some have an innate tendency, and diabetes, and with it, excess weight appears early enough. In others, weight does not increase, but drops sharply after the onset of the disease. Someone for the time being does not suspect that habitual hypertension and excess weight are caused by diabetes.

TIP 1: DO NOT ACT ALONE!

Sometimes it seems to a diabetic patient that all his efforts to lose weight are windmills, with which he fights unsuccessfully, like Don Quixote. In order not to fall into despair, enlist the support of professionals.

In the MC “Doctor Ost” you can get individual recommendations of a nutritionist. It makes sense to stick to a low-carb diet and stick to your meal times.A dietitian will help you choose a list of permitted products and recipes, and then everything depends on the person with diabetes. Every diabetic understands that he must keep track of excess weight, pressure, and hunger. but that shouldn’t turn into paranoia. This is where difficulties often arise.

Consulting a psychologist will help you cope with inhibitions, feel motivated to recover, adopt a new lifestyle, and cope with stress and breakdowns.Together, you will be able to take control of diabetes mellitus and excess weight, high blood pressure, hunger and thirst.

Even if a diabetic patient is genuinely trying to lose weight, it often seems to him that there is no result at all. The question arises: I am doing everything in order to lose weight, why can’t I lose weight anyway? The reasons are obvious: expectations are too high.

TIP 2: HURRY SLOW

It should be admitted: a failure in metabolic processes and in the level of hormones in diabetes requires a special approach to losing weight.The excess weight will definitely go away, but not as quickly as we would like. After all, standard weight loss programs are not suitable for people with diabetes. There are not many ways to lose weight in the arsenal.

In addition, abrupt stress and jumps in blood sugar will not benefit a diabetic. So you need to lose weight gradually and carefully. And the best allies in this: progression and mental attitude to success without unnecessary nervousness.

TIP 3: USE CATGUT!

The reason for obesity in diabetes is that sugar is poorly absorbed.Excess weight, therefore, rapidly accumulates due to metabolic disorders. but also massive fat deposits, in turn, distort the hormonal background and also negatively affect the metabolic processes. The circle is closed, and you can break it only by acting from the inside, if you debug the work of the endocrine system.

Medicines are known to act from the outside and are rather crude. Refusing medication will not work, this is an obligatory part of therapy for diabetes.Reflexology will help you not to become hostage to drugs and reduce their dosage.

The most famous types of reflexology include acupuncture, but there is also acupressure, warming up. All these are different ways of influencing biologically active points, and through them – on internal organs and systems that are out of order.

Thus, reflexology allows:

  • reliably control hunger;
  • risk-free, gently affect endocrine function;
  • to carefully regulate the metabolism;
  • to reveal the internal reserves of the body for recovery;
  • Normalize sleep, general well-being and stress levels.

Modern scientists have learned to influence biological points with catgut biomaterial. By sewing collagen bionic threads under the skin, it is possible to achieve an effect similar to using acupuncture needles. But this effect lasts incomparably longer, up to 30 days. As a result, weight loss turns out to be effective, even, and most importantly, long-term and safe for health, because the body independently gets rid of excess at its natural pace.

For people with diabetes, the Doctor Ost MC recommends a unique method of implanting catgut threads for weight loss according to the Maysian method. Learn more about the technology here. Or sign up for a diabetes slimming consultation at the Doctor Ost MC in Chelyabinsk. Take with you all the notes on the underlying medical condition.

90,000 How to lose weight with diabetes: 7 important rules | Weight Loss School

With diabetes, weight loss is perhaps the most urgent problem.After all, excess weight and diabetes are directly related. People with this disease should follow certain rules , without which it will be very difficult to lose weight. Let’s talk about this in more detail.

This is the author’s channel of nutritionist-nutritionist Inna Zorina. Only information verified by practice is published here. Subscribe to the channel ( click here ) to receive reliable information about health and weight loss!

Often my clients ask me a question – is it possible to lose weight at all with such a disease as diabetes mellitus? The answer is that it is not only possible, but also necessary! Indeed, in adipose tissue, the hormone resistin is produced , which causes insulin resistance , which means an increase in blood sugar.

In short – the lower the weight, the lower the sugar!

Therefore, it is very important to strive for weight loss. In order to lose weight with diabetes mellitus, you must follow the following rules:

First rule. With diabetes completely , semi-starvation diets are unacceptable, which can lead to a decrease in blood sugar levels to a critical minimum. Low blood sugar levels can trigger various health problems, including coma.

Second rule. It is very important to observe fractional meals , in which a person eats in small portions at least 4-5 times a day. Such nutrition, firstly, significantly reduces the load on the pancreas. And secondly, small amounts of food are absorbed much faster and better. This means that food goes to nourish the cells, and is not deposited in fat (which happens with rare but abundant meals).

Third rule .Eliminate (or limit as much as possible) the use of simple (fast) carbohydrates, replacing them with complex ones . When losing weight, it is very important for diabetics to control the amount of carbohydrates in the diet. An excess of carbohydrates leads to the accumulation of fat mass, since the body cannot cope with their processing. The paradox is that the same thing happens with a deficiency of carbohydrates – the body is forced to store up calories for future use, putting them in reserve. Therefore, nutrition should be balanced – the body should receive all the necessary nutrients in the right amount.

Fourth rule. Eat foods with a low glycemic index . This will provide a smooth, not abrupt, increase in blood sugar levels. Insulin will be produced without sudden surges, this reduces the load on the pancreas.

Fifth rule. Exclude the intake of carbohydrate food in the evening . Any organ in our body has its own periods of activity and periods of decline. In the evening, the pancreas decreases its activity, which is why carbohydrates are very poorly absorbed in the evening, glucose is deposited in fat.

Sixth rule. Compulsory to observe water and drinking regime . In diabetes, the cells of the body are dehydrated, which leads to a slowdown in intracellular metabolism and poor lymph flow (the cell is not cleansed, accumulates toxins). This makes it much more difficult to break down and burn fat. In addition, dehydration with diabetes can cause a sharp drop in blood sugar levels, which in itself is dangerous to health.

Seventh rule. Easy exercise, enough physical activity will ensure that you maintain your metabolism at the proper level.Your “motor” must work: I mean not only the heart – all the metabolic processes of the body. The correct assimilation and digestion of food, nutrition of cells, the work of all organs and systems depends on this.

If you follow these rules, the body will respond rather quickly, weight will go away and sugar will return to normal .

See what changes happened in one of my clients with diabetes in just 2 weeks. Sugar dropped from 11-20 to 6-8!

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How to reduce and control weight in diabetes mellitus?

Scientists and doctors argue that there is a close relationship between such a dangerous disease as diabetes and obesity.For example, the results of a large-scale long-term study Nurses’ Health Study showed that with the appearance of each extra kilogram, the risk of developing diabetes increases by 4.5% in women, and with an increase in body weight by 8-11 kg, this risk doubles [1 ].

Obesity and diabetes: the difference in approaches between the East and the West

In Western medicine , such a disease as diabetes has been known for a long time. This name means a group of diseases in which a patient develops a chronic insulin deficiency, accompanied by disorders of fat, protein and carbohydrate metabolism.These metabolic disorders appear both due to insufficient synthesis of insulin, and due to the immunity of body tissues to it. With a lack and resistance to insulin, the flow of glucose into the cells decreases, and as a result, its content in the patient’s blood increases. The body includes alternative ways of processing glucose and its assimilation, which leads to the accumulation of harmful substances in the tissues, causing the processes of protein breakdown and the accumulation of ketone bodies. This, in turn, leads to the development of cataracts and neuropathy, joint damage.Increased urination to remove excess sugar from the body, and along with glucose through the kidneys, the necessary fluid is also excreted, which leads to dehydration.

Diabetes mellitus caused by insufficient synthesis of insulin or its complete cessation is called type I diabetes and is more often detected in young people under 30 years of age. Often it is a consequence of the immune response to viral infections or toxic effects. This happens when more than 80% of the cells in the pancreas, which are responsible for the synthesis of insulin, die.Type I diabetes is called insulin-dependent. The only way to treat it at the moment is insulin replacement therapy, while the patient needs injections of insulin daily throughout his life. Their absence threatens a diabetic hyperglycemic coma.

Type II diabetes is characterized by tissue insensitivity to insulin, while its content in the body may be normal or even elevated. Most patients are diagnosed with this type of diabetes, and it is more susceptible to older people, in whom glucose tolerance decreases with age.Depending on the severity of the course, type II diabetes is divided into three degrees.

  • With mild no drugs are prescribed, a low-carb diet is sufficient to maintain normal sugar levels. Unfortunately, due to late diagnosis, this degree is rare.
  • The most common – moderate diabetes, in which the patient needs additional funds to lower blood sugar. Complications at this stage are mild and do not affect the quality of life.Sometimes there is a lack of insulin at this stage, so it is given by injection.
  • Severe degree is characterized by the presence of serious complications such as nephropathy, retinopathy, diabetic foot syndrome, heart failure, diabetic neuropathy.

In addition to these two types, there is also gestational diabetes , which is characteristic of pregnant women. Elevated sugar during this period must be controlled so that childbirth goes without complications.After childbirth, blood sugar levels return to normal, but the woman remains at risk of type II diabetes.

In our article we will talk specifically about type II diabetes, why obesity is its comorbidity, and what can be done to reduce weight.

The mechanism of obesity in diabetes resembles a vicious circle. Those calories that a person did not spend in the process of life are stored as fat. An excess of adipose tissue provokes an increase in the level of lipids in the blood, to combat which insulin begins to be synthesized.An excess of carbohydrates, in turn, causes an increase in glucose levels and for this, insulin production is also increased. The main consumers of glucose in the body are muscles, but with an inactive lifestyle, they do not need enhanced nutrition, so the cells of the body stop absorbing glucose and ignore insulin. It is this condition that is called insulin resistance . The more insulin a person has in the blood, the higher the degree of obesity, and the more obesity, the higher insulin resistance becomes.

In oriental medicine diabetes is perceived and typed in a completely different way. Chinese doctors today distinguish not two or three types of diabetes, but about 10, and practice a slightly different approach to treatment than in the West. When diagnosing, the doctor first of all tries to determine the type of the disease, and already on its basis develops treatment tactics.

This is interesting
The first mentions of diabetes are found in the “Historical Notes” by Sima Qian, dating back to 145–86.BC. A detailed description of the etiology of diabetes and the principles of its treatment is set out in the books “Su wen”, “Zhen jiu jia and jing” (282) and “Wai tai mi yao fang” (752) [2].

According to Chinese doctors, the main symptoms of diabetes are “three excesses” – excessive appetite, excessive thirst and excessive urination. Diabetes is believed to be caused by Yin Energy Deficiency Syndrome, so diagnosis needs to determine where this energy is lacking. For example, with a deficiency of “Yin” in the lungs, the main symptom is intense thirst, and with a lack of “Yin” in the stomach, severe hunger.To treat one type or another, it is necessary to replenish the “Yin” and stabilize the energy “Chi”, which balance the internal heat in the body and increase the production of fluids, which will help the pancreas to produce its own insulin.

For the treatment of obesity in diabetes, the doctor of traditional Chinese medicine will certainly offer an integrated approach, starting with identifying and eliminating the root causes of excess weight.

Causes of obesity and diabetes mellitus

In Western medicine , the main factor in the onset of obesity and diabetes mellitus is hereditary predisposition .If one of the parents had diabetes, then the person has a 30% chance of developing the disease. And if both the father and the mother were sick, the risk increases to 60%. Another likely cause is some disease or injury to the pancreas that damages the cells that make insulin.

The next most important reason is unbalanced diet , including the abuse of sugar and sugary foods. Of course, one should not think that those with a sweet tooth necessarily suffer from diabetes, but excessive consumption of sweets can cause excess weight and obesity, which are often the impetus for the development of the disease.People who lead a sedentary lifestyle are also at risk, because their body does not have time to process all the glucose consumed, and because of this, as already mentioned, insulin resistance may occur.

Nervous stress, chronic fatigue, taking certain psychotropic drugs can also cause obesity and diabetes. It is especially important to avoid these factors for people with a hereditary predisposition to the disease.

Refers to risk factors and age . The older a person is, the more reason they have to fear diabetes. Moreover, with age, the hereditary factor ceases to play a decisive role, and obesity comes first, which, in combination with past diseases, weakens the immune system and can lead to the development of type II diabetes.

Chinese Traditional Medicine sees the causes of diabetes and obesity elsewhere.For example, according to one of the classifications, the causes of the disease lie in the violation of the movement of the energy “Chi” along the main meridians of the body, as well as in the violation of one of the regulatory systems: the systems of the lungs and heart (“Shang-jiao”), stomach and spleen (“Zhong-jiao”), kidneys and bladder (“Xia-jiao”).

In Chinese medicine, it is also believed that diabetes is more likely to occur in people who consume alcohol, fatty and sugary foods, are often prone to anger or anxiety, and are also characterized by excessive sexual activity.

How to lose weight in type 2 diabetes: an integrative approach

Losing weight even for a healthy person can be quite difficult, and if you choose the wrong method, it can also be harmful to the body. Uncontrolled weight loss in diabetes is more dangerous, as it can provoke many additional health problems. The process of losing weight should take place only under the constant supervision of a doctor – losing weight with the help of Chinese medicine is no exception.And in this case, the most justified is the integrative approach, which combines modern and traditional methods. As part of this approach, a person must be guided by several rules so as not to harm their body in the process of weight loss in diabetes.

Rule 1. Let your doctor know that you want to resort to traditional Chinese medicine. Based on your diagnosis, the severity of the disease, the characteristics of the body, the doctor will give you professional advice on what is shown to you and what is not, which methods can be used, and which are better to refuse.After obtaining permission from your doctor, you can go to the chosen clinic. It should be noted that before prescribing treatment, Chinese doctors will carry out a full diagnosis of your body and only on its basis will prescribe a set of procedures. As a rule, this complex includes the following methods.

  • Acupuncture. With the help of needles acting on the bioactive points of the body, the metabolism in the body is improved, the pancreas is activated, the nutrition of organs and tissues is stabilized, and the body’s own recovery mechanism is triggered.An alternative to acupuncture can be moxibustion – impact on active points with the help of special wormwood cigars.
  • Massage. In Chinese medicine, different types of massage are used: with the help of bamboo sticks, a Gua-sha scraper, acupressure. Regardless of the technique, they are all aimed at improving blood circulation and lymph flow. During the massage, tissue nutrition is improved, the work of the endocrine glands is regulated, which contributes to a decrease in body weight. Cupping massage, for example, stimulates active points, removes waste products from subcutaneous fat, removes excess fluid from the body, renews cells and enhances their nutrition.
  • Herbal Medicine is the basic healing method in Chinese medicine. The use of Chinese herbal preparations is very important for those who want to reduce body weight and regulate sugar levels in the body. All funds are prescribed by a doctor individually for each specific case, natural medicines help to stabilize metabolism and reduce weight without side effects.
  • Qigong . Diabetes mellitus – like any disease, according to Chinese philosophy – affects the circulation of the “Qi” energy.To enhance its current along the meridians, Chinese doctors prescribe the patient to perform gymnastic qigong exercises. With the help of this gymnastics, you can get rid of excess weight, stabilize sugar levels, and reduce blood pressure. In addition, in the qigong technique, a lot of attention is paid to the respiratory process, the correct mood of consciousness, which helps to strengthen the body and restore vitality to it.

Rule 2. After starting the course of losing weight, in no case should you refuse the prescriptions prescribed by your doctor, such as taking certain medications, performing procedures, etc.e. The doctor prescribes them taking into account the upcoming weight loss, so that any unauthorized cancellation may adversely affect the health condition.

Rule 3 . It is imperative to increase physical activity. We have already said that a sedentary lifestyle provokes the onset of diabetes, and that it causes an increase in body weight is not even worth talking about. Exercise improves carbohydrate metabolism and glucose uptake, which means it can lower blood sugar levels.

However, improperly selected exercises and loads can cause serious harm. Before starting training, it is imperative to clarify which exercises are shown, what loads are permissible for diabetes and how they are combined with treatment. You cannot reduce weight abruptly, the maximum allowable limit is 3-4 kg per month. The most preferred types of exercise are walking, swimming, cycling or stationary cycling, skiing, and jogging. The ideal option would be a methodical alternation of traditional Chinese gymnastics and a set of Western exercises.The basis of any exercise should be the systematic nature of the exercises, their regularity and moderation. The choice of any type of load is carried out individually, taking into account the age, physical condition and degree of the disease. It is very important not to overload the body, since overload can cause a sharp drop in blood sugar levels.

At the initial stage, only 10 minutes can be spent on exercise, especially if the person has not been involved in sports before. Over time, the duration of the sessions is increased to 40-60 minutes a day.To achieve the effect, you must go in for sports at least 3 days a week, with intervals between them no more than 2 days. The best option is classes in special groups for patients with diabetes under the supervision of an experienced instructor.

Rule 4 . A low-carb diet and diet should be followed. Traditional low-calorie diets are contraindicated for weight loss in diabetes. The type of nutritional therapy for diabetics aimed at reducing weight and sugar levels was developed back in the 1930s and 1940s.It is still known in dietetics as “table number 9” and is suitable for almost all diabetics. The basic principles of nutrition in diabetes are as follows:

  • frequency of receptions: 5–6 meals a day is recommended, while breakfast, lunch and dinner should account for up to 75% of the total daily ration, and the remaining 25% for snacks; 90 099 90 098 small portions;
  • Thorough chewing of food;
  • Keeping a detailed food diary;
  • Mandatory monitoring of sugar levels after meals using a glucometer.

All products in terms of their benefits and harms for diabetics can be divided into 3 groups.

The first group is what can be consumed without restrictions: vegetables, mineral water, tea and coffee without sugar and cream.

The second group – products that can be consumed with some restrictions: lean meat and fish, some fruits, eggs, potatoes, pasta, cereals, low-fat milk, kefir and cottage cheese, peas, beans, bread.

The third group – products that should be excluded from the diet: fatty meat, lard, fish, smoked meats, sausages, margarine, mayonnaise, seeds, honey, sugar, confectionery, bananas, grapes, persimmons, dates, sweet juices and alcohol.

Notes
Special products “for diabetics”, in which sugar is replaced by artificial sweeteners, sometimes contain a large amount of fat, which means that it is no less harmful for patients. The diet of a person with diabetes should not be oversaturated with sugar, salt and fats, but vegetables, fruits, proteins, complex carbohydrates and vitamins should be present in sufficient quantities .

A sample menu for one day might look like this:

  • Breakfast : 200 grams of low-fat cottage cheese with berries.
  • Snack: glass of 1% kefir.
  • Lunch: 150 grams of baked lean beef, 100–150 grams of stewed vegetables, a bowl of vegetable soup.
  • Snack : 100-150 grams of fresh cabbage and cucumber salad with a teaspoon of olive oil.
  • Dinner: 80 grams of grilled vegetables and 200 grams of baked lean fish.

Rule 5. Do not interrupt the proposed treatment at your own discretion!

Prevention of diabetes mellitus and obesity

Prevention of diabetes mellitus is a rather difficult task, since it is primarily a hereditary disease.But if a person is at risk, then he should be especially careful about his health – it is advisable to change his lifestyle and diet even before he has to fight to reduce blood sugar and excess weight. Food with carbohydrates and animal fats should be excluded from the diet, and physical activity should be increased.

As for Chinese medicine, you can use various massage techniques to prevent diabetes and obesity, include qigong or taijiquan gymnastics in your schedule, ask to choose a herbal medicine program.The sooner a person begins to take care of their health, the lower the risk of obesity and diabetes.

Obesity is not just unaesthetic, it is also unhealthy: the close relationship between excess weight and diabetes is proof of this. Fighting excess weight is necessary, and professional doctors of traditional Chinese medicine can help with this.

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

Every year there are more and more type 2 diabetics.Most of the patients are overweight, which is a key factor in the development of the disease and its complications. Type 2 diabetes cannot be cured, but by reducing body weight to acceptable levels, it can improve its course.

Why you need to lose weight in 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. With 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 overweight. The greater the 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.

By following a diet and losing weight, 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 doses of insulin cannot be dispensed with without drug therapy. After weight loss, patients have the opportunity to reduce the dosage of drugs or completely abandon them and control 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 for wear and tear, producing more and more portions of the hormone.

Features of weight loss 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 glucose level decreases, so a dosage adjustment of drugs may be required. When losing weight in type 2 diabetes mellitus, the following important points should be taken into account:

  1. You cannot starve – such weight loss is dangerous to health.Refusal to eat more often leads to breakdowns and a return to the usual diet, which entails the return of excess weight and an increase in glucose. A person should stick to a diet, and not give up food.
  2. The diet should be low in carbohydrates and low in calories.
  3. You need to lose weight slowly – fast weight loss in diabetes is undesirable. The optimal loss is about 500 g per week.
  4. Observe the drinking regime. 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, therefore, in addition, doctors recommend multivitamin preparations to patients. When losing weight, chromium is especially important, which reduces cravings for sweets and has a positive effect on the sensitivity of cells to insulin.
  6. The diet should be combined with moderate physical activity. A set of exercises should be made 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 in type 2 diabetes mellitus with the help of diets and exercise are key points, but the psychological attitude plays an important role, therefore, 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 in case of failures. Thanks to psychologists, it is easier to endure the disease, the likelihood that a person will break down, quit the diet and the goal of losing weight is reduced.Even the loss of a few pounds will be a significant event that will stimulate further fight against obesity.

A proper diet should become a way of life. You need to follow a diet for type 2 diabetes mellitus for life, even after losing excess weight and improving the course of the disease.

What should be excluded from the diet

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

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

Should limit the use of cereals, potatoes, pasta, carrots, beets (has a high glycemic index).

Sugar (fast carbohydrate) is forbidden for patients with type 2 diabetes, but if the person is on insulin, it may be required in the event of a sharp drop in glucose. At first, it is difficult to refuse the use of many dishes, but over time, the body is rebuilt, gets used to the new menu.

Frequency and rules of food intake

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

To lose weight in diabetes mellitus, 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 take into account that their amount should be less than the body spends. In obese diabetes, diets reduced in energy value are prescribed, that is, the diet should be varied, but contain fewer calories.

Replacing 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. The diabetic will satisfy 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 they are high-calorie foods. It is better to exclude them from the diet altogether.

To lose weight in 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 consumption. Diabetics benefit from food with a GI below 55, which is absorbed more slowly.

Bariatric surgery for treatment

Not everyone is able to lose weight in diabetes and maintain normal blood counts even with effective diets and medications. With the ineffectiveness of conservative therapy, a 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 weight loss through surgery.

The effectiveness of bariatric surgery in the treatment of obesity and diabetes mellitus has been proven by numerous studies. One operation is enough to lose weight. 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 to 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. Stomach ballooning.
  2. Longitudinal gastric resection (Sleeve operation).
  3. Gastroplication.
  4. Stomach banding.
  5. Biliopancreatic shunting.
  6. Gastric bypass.

Except for endoscopic ballooning, operations are performed laparoscopically. This is a minimally invasive technology that has a minimal risk of complications and a quick rehabilitation period.

Gastric bypass surgery is the most effective treatment for type 2 diabetes with obesity in numerous studies.

It refers to a combined type of surgery and includes 2 principles: restriction (a decrease in the volume of food due to resection of the stomach) and malabsorption (a decrease in food absorption by creating an anastomosis). During the operation, the surgeon cuts off part of the stomach and leaves a small pouch with a volume of about 50 ml. It creates an anastomosis between it and part of the small intestine so that food goes around the duodenum.After the operation, the person is quickly saturated with a small portion of food. The digestion process begins in the distal intestines, which promotes weight loss.

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

How to lose weight with diabetes – Weight loss with the calculation of

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

Weight loss rules for diabetics

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

What to do:

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

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

Physical activity for diabetics

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

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

Non-training activity is extremely important as it increases calorie expenditure. There are many ways to burn more calories. As long as you smoothly enter the training regime, everyday activities will be of great help.

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

Other Highlights

Studies have shown that insufficient sleep decreases insulin sensitivity, which contributes to the development of type II diabetes in obese people. Adequate sleep for 7-9 hours improves insulin sensitivity and improves treatment progress. In addition, lack of sleep impairs appetite control. If you want to lose weight, you need to start getting enough sleep.

The second important point is stress control during weight loss.Track your emotions, keep a diary of feelings, note the positive moments in life. Accept that you cannot control the events in the world, but are able to improve your health and reduce weight (calorizator). Sometimes psychological problems are so deep that they cannot do without outside help. Contact a specialist who will help you deal with them.

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

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

90,000 8 latent symptoms of type 2 diabetes

Official statistics of diabetes mellitus and its real prevalence, which can be estimated indirectly, differ by about three times.3.3 million Russians are officially diagnosed, but about 5.7 percent of the population, that is, 9 million people, actually suffer from diabetes. This means that about six million do not even suspect that they are living with a deadly disease. Given the rate at which the disease is spreading, the number of cases will double by 2025.

Here are eight symptoms that you or your loved ones may have hidden diabetes. Of course, the final diagnosis is made by an endocrinologist based on special tests, but by checking the list, you can determine whether you need to go to the doctor and do those very special tests.

1. Thirst and increased urination

It is quite logical that thirst and urination are interconnected: the more we drink, the more often we go to the toilet. However, if you have to get up two or more times a night, it may mean that your kidneys are working hard to remove excess glucose from the blood. Thirst automatically increases – the body seeks to replenish the fluid lost to remove sugar.

By the way, drastic weight loss can sometimes also be a sign of disorders.In type 2 diabetes mellitus, insulin cannot cope with delivering glucose to cells, and cells (including muscle cells) perceive this as starvation, begin to destroy protein, so that the total body weight decreases for no apparent reason.

2. Increased appetite

If you have an increased appetite, but you continue to lose weight, this is a warning sign. Hunger attacks occur due to surges in blood glucose levels: when it drops after a sharp increase, the body perceives this as a signal for the next meal.

3. Fatigue and irritability

Of course, these symptoms are not always associated with diabetes, but including. Sudden changes in glucose levels, poor sleep and frequent urge to urinate badly affect the psychological state

4. Skin changes

Irritation, scratching, dryness, pallor or discoloration of the usual skin color are associated with the fact that the normal nutrition of the cells of the dermis is disrupted. Skin, nails and hair are the first to suffer when nutritional and metabolic problems arise.

5. Slow, poor wound healing and recovery from disease

The classic symptom of diabetes is a disease that is more protracted than that of ordinary people. The same goes for wounds. This is a classic symptom: blood vessels in diabetes are damaged by high glucose levels, so that circulation is impaired and wounds heal more slowly.

6. Fungal infections

The logic is the same as with bacterial infections and skin changes: impaired blood circulation and microcirculation make the skin especially susceptible to fungal diseases.