Are you trying to lose weight while managing diabetes? If you are overweight, shedding just a small portion of your bodyweight, such as 5%, can have a huge impact on your health. Registered dietitian Andrea Dunn states that shedding pounds can not only improve your blood sugar levels, but can also reduce high blood pressure, the chance of having a heart attack, and the amount of medication you take.
When thinking about approaches to weight loss for people with Type 1 or Type 2 diabetes, it is essential to stay away from short-term solutions. According to Dunn, if you want to be successful in the long-term, make sure you prioritize good nutrition and only make modifications that you can stick to.
She provides an outline of what you must understand in order to successfully lose weight if you have diabetes.
The Relationship Between Diabetes and Weight Loss
Being overweight or obese increases one’s risk of developing insulin resistance. Insulin resistance is a major factor in the onset of Type 2 diabetes. It is a major impediment to attaining sustained glucose regulation. But losing weight can be a successful solution – research has shown that shedding 16% of your additional weight can make diabetes vanish.
Maintaining a healthy weight is an admirable aim if you have Type 1 diabetes. Individuals with Type 1 diabetes cannot produce insulin and must take a form that is delivered through injection. By taking insulin, it can result in weight gain, as well as consuming extra carbohydrates to balance out low blood sugar levels, so further steps need to be taken.
The Four Best Weight-Loss Diets If You Have Diabetes
These diets offer well-rounded nutrition and increased odds for weight loss for patients with both Type 1 and Type 2 diabetes:
1. DASH diet
DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet was designed to assist in reducing blood pressure, but its advantages extend beyond this. This nutrition plan is beneficial for all individuals, not just those with diabetes.
DASH is a diet that is abundant in fruits, vegetables and grains and has low amounts of fat, sugar and sodium. For example, on a 1,600-calorie a day DASH plan, you would eat:
- Grains: Six servings. Choose at least three that are whole, such as brown rice or oatmeal.
- Vegetables: Three to four servings.
- Fruit: Four servings.
- Dairy: Two or three servings.
- Meat: No more than six servings. In this case, a serving is 1 ounce.
- Nuts, seeds, beans or lentils: Three portions weekly.
2. Mediterranean diet
Rather than being a strict diet regime, the Mediterranean diet is more of a way of life, inspired by the eating habits of people in Greece, southern France and Italy. Consuming a lot of veggies, nuts, and nutrient-rich fats is necessary.
You should make sure that most of your calorie intake comes from plant sources. Eat:
- Mostly whole grains.
- Vegetables and fruits (at least 2 cups of each per day).
- Eat beans instead of animal protein a few times/week.
- Include dairy a few times per day.
You can include healthy fats in your daily diet, like those found in avocados, nuts, seeds, and olive oil. Eat fish and seafood weekly. Choose eggs and poultry more often than red meats. Limit sweets to only a few times each week.
3. Plant-based diets
Most plant-based diet plans cut out or dramatically limit meat:
- Vegan diet: Cuts meat and dairy.
- Vegetarian diet: Avoids meat but allows foods like eggs and cheese.
- Flexitarian diet: Mostly plant-based with some animal protein.
4. Heart-healthy, lower fat diet
This regimen requires the consumption of lean proteins, such as beans and lentils. Around 30% of your total calorie intake should come from fat, with no more than 10% being saturated fat. At least half of the grains you consume each day should be of the whole grain variety. You should also eat:
- Vegetables.
- Fruits.
- Low-fat dairy choices.
- Nuts, seeds and low saturated fat oils.
Dieter Beware of Low or No-Carb Diets, Fasting and Cleanses
Dunn warns that certain diabetes medications and other medical problems can make extreme diets dangerous.
Here are the diets you may need to avoid:
1. Low or no-carb diets.
Taking insulin or a sulfonylurea and not consuming carbohydrates can increase the chance of having a hypoglycemic episode. If you are using a set amount of insulin, you may need to make sure you eat carbohydrate-rich foods with regularity to stop your blood sugar from dropping. You should consult with your doctor before starting this type of diet if you are looking to lose weight.
Your doctor may require you to have lab work done once per month to check if your potassium, magnesium, lipids, or uric acid levels are too low or too high when following a low carbohydrate diet, according to Dunn.
2. Intermittent fasting, extreme calorie reduction or skipping meals.
Any eating plan that encourages abstaining from food for extended periods of time can lead to hypoglycemia. Even if you don’t take medications for diabetes, it’s essential to stay on a consistent eating plan in order to watch your weight and keep your blood sugar levels in check. Pay attention to the amount of food you consume in one sitting in order to prevent your blood sugar from rising quickly.
Any diet that advocates for consuming very few calories (800 or fewer per day) can increase the possibility of low blood sugar and a decrease in muscle mass. Your doctor should oversee any type of diet you choose.
3. Cleanses or over-the-counter diet pills not approved by the FDA.
Dunn cautions against believing any promises of amazing results from over-the-counter medications or detoxing regimens. The FDA has not given its approval to these dietary supplements, so there is no way of knowing what is included in them. According to her, certain items may even be detrimental to your health or have elements that can conflict with your prescribed diabetes medications.
8 Steps for Weight Loss Success if You Have Type 2 Diabetes
Shedding pounds is a priority for a lot of us. For those with type 2 diabetes, having a healthy weight is of utmost importance. Sue McLaughlin, a board member of the American Association of Diabetes Educators and a certified diabetes educator at Burgess Health Center in Onawa, Iowa, states that having too much body fat can make it harder to manage blood glucose levels due to the body’s increased resistance to insulin.
1. Set small and realistic goals.
Dropping the pounds is one challenge; maintaining the weight loss is another. It is desirable for one to experience quick weight loss when beginning a diet, however, it is not feasible to maintain a diet that is overly restrictive or an exercise program that is too strenuous. Focus on alterations you can maintain for an extended period of time.
McLaughlin suggests that one should not attempt to make drastic changes to their physical appearance all at once. Rather than aiming high and potentially setting yourself up for disappointment, it is better to start with achievable goals, like walking around the block four times a week or limiting yourself to only having dessert on the weekends.
2. Get active.
Research indicates that diet is unquestionably the most critical element for dropping weight, but physical activity is paramount to maintaining the weight loss in the long run. McLaughlin states that studies have demonstrated that those who combine increased exercise with reduced calorie consumption will experience a greater decrease in body fat than individuals who only cut down on their food intake.
A research paper released in March 2019 in the journal Obesity showed that physical activity was more vital than eating habits when it came to people keeping off the weight they had lost from shedding 30 or more pounds. Take a look at the National Weight Control Registry (NWCR), which includes 10,000 individuals who have succeeded in reducing their weight and keeping it off: Approximately 90 percent of those who were able to achieve and hold their desired weight stated that they exercise for approximately one hour daily. The majority of the participants in the registry selected walking as their method of physical activity.
Try to get at least 30 minutes of moderate exercise five days a week, adding up to 150 minutes total for the week. Keep in mind that physical fitness does not always require long periods of exertion in a gym. Look for methods to remain energetic during the day. In order to achieve the American Diabetes Association’s aim of not watching more than 10 hours of television each week, one should go for a 10-minute walk outside after their evening meal instead of sitting down on the sofa. Park in a spot that is far away from your destination to add more steps to your routine and use the stairs instead of the elevator or escalator when you can. These minor alterations can accumulate to create a significant effect in the long run.
3. Schedule your meals, including breakfast.
Most of the people involved in the NWCR had one thing in common: they ate breakfast. It is speculated that not eating breakfast can cause one to eat more during the rest of the day, which can cause difficulty in maintaining a weight loss program and create disruptions in blood sugar levels. Individuals who consume breakfast may have increased energy to be more dynamic throughout the day.
The debate surrounding whether or not eating breakfast aids in weight loss has been ongoing. A study published in Advances in Nutrition in 2014 concluded that eating breakfast was linked to successful weight loss, yet a review of research published in BMJ in 2019 suggested that breakfast may not always be related to weight reduction. Still, the ADA recommends eating breakfast every day. Experts suggest that those with diabetes should consume their meals at regular intervals throughout the day to promote efficient insulin production.
It is important to consume fiber-packed, nutritious carbohydrates for breakfast, such as whole grains, fruits, and dairy with a low-fat content, in order to maintain balanced blood sugar levels. Before you purchase any type of pre-packaged foods, it is important to read the labels and avoid cereals and other morning meals that contain added sugar.
4. Cut calories.
Consuming an excessive amount of calories and fat can cause an increase in blood sugar levels. Cutting back on calories is key to losing weight.
Consulting a qualified nutritionist or specialist in diabetes care is a wise move to establish a dietary plan that is compatible with your lifestyle, objectives, and preferences. An expert can assist you in determining how many calories you should consume, based on aspects such as age, gender, present weight, activity level, and body shape, as well as maintaining your blood sugar levels.
5. Feast on fiber.
Reducing your intake of food is not always simple, particularly if you start to feel hungry a short time after consuming your meal. Fiber, which is a plant-based carbohydrate, is beneficial to your body as it cannot be broken down. This slows the digestion process and can help regulate blood sugar levels.
Eating foods that are rich in fiber can help you consume more while still keeping your calorie intake low, as they generally have fewer calories per portion than other types of food. Eating and digesting them takes more time, so they can keep you satiated for a longer period of time. A report issued in June 2019 in The Journal of Nutrition indicates that individuals who consume more fiber have an easier time adhering to a calorie-restricted diet and have more success in shedding pounds.
According to the U.S. The USDA’s 2015-2020 Dietary Guidelines for Americans state that women aged 31 to 50 should consume a minimum of 25 grams of fiber per day, while men in that same age group should strive to eat approximately 31 grams. As people get older, the amount of calories and nutrients they need decreases; for women aged 51 and over, roughly 22 grams of fiber should be consumed daily, and men aged over 51 should consume a minimum of 28 grams.
Most of us do not come close to following the USDA’s recommendations. Look for opportunities to add high-fiber fare like whole grains, vegetables, fruits, legumes, and nuts to your meals more frequently. Include chickpeas and black beans in salads, soups, and chili. Toss spinach into pasta sauce. Have an apple along with a tablespoon of nut butter as a snack.
6. Keep track of your goals and progress.
Making a record of your progress when it comes to losing weight can be beneficial in helping you establish realistic goals and recognize any trends. You will be able to recognize the advancement you’ve made as time passes, as well as recognize when your dietary habits may have gone astray.
Keep a record of all of the meals you consume, including the amount of each one, in a daily diary. Not a fan of pen and paper? Try one of the many free apps. Your doctor or diabetes educator may suggest that you step on the scales at least once a week to monitor your progress. You could consider keeping a record of the time you exercised, the type of activity you engaged in, and the emotions you experienced following the exercise.
7. Adjust your meds.
Dunn underlines the necessity of consulting with your physician before making any modifications to your diet. “Some diabetes medications cause weight gain. If you suffer from either Type 1 or Type 2 diabetes and are taking insulin or any other medication that reduces blood sugar levels, you may be in danger of suffering from hypoglycemia if you alter your diet without modifying your diabetes medication.
Certain new drugs for Type 2 diabetes can facilitate weight reduction in patients. The usage of liraglutide and empagliflozin can be advantageous for the heart. Inquire with your doctor if a different medication may be suitable for you if you are finding it difficult to shed pounds. Be sure to verify if your insurance policy will pay for it.
8. Get support.
It can be hard to remain dedicated to a weight loss program when you don’t have anyone to support you. Getting in touch with other people can give you the mental backing you require to stay away from surrendering. A lot of weight loss plans are based on the idea that having a supportive group increases motivation.
Remember that there are various ways to give assistance. McLaughlin points out that, for certain individuals, virtual support groups may be just as helpful as traditional, face-to-face support groups, as well as being more practical and cost-effective.