Body weight is a very sensitive concern for many people and achieving or maintaining an ideal, healthier weight is easier said than practically possible. Everyone needs to keep their body weight in check, especially diabetics. Obesity is one of the major risk factors for people to develop insulin resistance and Type 2 diabetes, thereby not allowing them to control their blood sugar levels in the long term. Thankfully, weight loss can be an effective antidote. [1, 2, 3]
When diabetics are carrying extra weight and trying to lose a few pounds while managing their diabetes even losing 5% of their total body weight can dramatically benefit them. Weight loss can keep the blood sugar/glucose levels and blood pressure in the normal range, reduce the risk of heart disease, and even decrease the number and dose of medications one takes to get relief from diabetes symptoms. It has been found that if individuals are at higher risk of developing diabetes, they can reduce their likelihood of having diabetes by 58% if they lose 5-7% of their weight. Also, if one is suffering from Type 2 diabetes, losing weight can reduce or eliminate one’s need to take medications for diabetes treatment. [1, 3]
However, if dramatic changes are made in diet plans, there are even chances of experiencing serious health issues such as hypoglycemia that could further lead to the danger of getting into a diabetic coma. Moreover, if quick-fix weight loss options are considered by Type 1 and Type 2 diabetes patients, they may suffer from health consequences. Therefore, diabetic people should carefully choose their weight loss programs. Continue reading, to know about different safe and effective weight loss options for diabetics. [1, 2]
Best Weight Loss Diets for Diabetics
For any weight loss plan, having a proper diet is essential and for diabetes people, it is even more crucial. A healthy, well-planned diet can provide complete nutrition to an individual and increase the odds of weight loss in both Type 1 and Type 2 people. The best solution for weight loss and insulin resistance is to start having limited sugars and processed carbohydrates in the diet while increasing the intake of healthy fats, proteins, and dietary fibers. Here are some of the clinically approved, nutritionally-balanced, carbs, and calories controlled diet options worth considering by diabetics for weight loss: [1, 2, 3]
- DASH Diet
DASH (Dietary Approaches to Stop Hypertension) which is specially designed to lower blood pressure can be a beneficial nutritional plan for diabetics. This diet emphasizes fruits, vegetables, whole grains, low-fat dairy products, meat, nuts, beans, lentils, and seeds while limiting sugar, sodium, and unhealthy fats. [1, 2] - Mediterranean Diet
Based on the traditional cuisines of Mediterranean coast cultures, this diet features a lot of vegetables, whole grains, fruits, beans, nuts, seafood, poultry, extra-virgin olive oil, seeds, and low-fat dairy. It even includes small portions of butter, red and processed meats, and sweets. [1, 2] - Plant-Based Diet
Such a diet cuts out the intake of meats or foods from animal sources. A vegan diet excludes meat and dairy products, vegetarian diets also avoid meats but include eggs and cheese, and flexitarian diets have only some animal proteins. [2] - Heart-Healthy, and Lower-Fat Diet
This diet includes foods with lean proteins like beans and lentils, whole grains, fruits, vegetables, low-fat dairy choices, nuts, seeds, and low-saturated fat oils. [2] - Commercial Weight Loss Programs
For most diabetes people, one good option is to incorporate calorie-controlled eating plans or specially formulated foods/ meal replacement products like milkshakes or bars for weight loss to ensure safe, sustainable weight loss. Such a weight loss program may also feature regular check-ins and guidance or care by an expert team. [1, 3]
Regular Exercise or Physical Activity for Weight Loss and Diabetes
The weight loss journey is incomplete without daily physical activities or workouts. Exercising is a key part of any weight loss plan and for diabetes people, it is very beneficial as:
- It helps relieves stress.
- It improves blood sugar levels and insulin sensitivity.
- It lowers the risk of heart disease.
- It improves blood circulation.
- Some exercises can help burn the extra glucose in the blood for energy and even reduce insulin resistance.
However, it is important to be cautious of blood sugar levels before starting with exercises. The blood glucose levels must not be too low or there is a risk of hypoglycemia (low blood sugar) and even not too high as there could be a risk of hyperglycemia. Therefore, it’s important to consult a healthcare provider before starting an exercise program for weight loss to check for blood sugar levels and know how much physical activity must be done to achieve desired weight loss results. [1, 3]
Some Other Weight Loss Approaches for Diabetics
When changes in diet and physical activities are not helping out, the diabetics can also try out other approaches:
- Medically Managed Weight Loss
Healthcare professionals, general physicians, nutritionists, and more experts can work together as a team to create a personalized weight-loss program. Such support could include a calorie-deficit diet plan incorporating meal replacement products, a workout plan, certain medications, and behavioral counseling. - Weight Loss Medications
Such medications could either work to increase hunger or make it difficult for the body to absorb fat. These medications must be taken only after taking the doctor’s advice as they could have serious side effects. Usually, through a medical weight loss program, the weight loss medications are prescribed and monitored. - Weight Loss Surgery
Medically referred to as Bariatric Surgery, this operation permanently alters the digestive tract to make one feel fuller and limit the food intake at a time. It has been proven to best way out for diabetic people struggling to lose weight. The surgery can even keep HbA1c in the normal range and for some people, it can put Type 2 diabetes into remission. The changes made in the digestive system not only aid in weight loss but even causes hormonal changes in turn which further affects insulin production, increases the production of bile acids that makes the body more insulin sensitive, and lastly improves insulin use by the body resulting in low blood sugar levels. Consult, the healthcare provider, to see if this option works for you. [1, 3]
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References:
- https://www.allinahealth.org/healthysetgo/prevent/how-to-lose-weight-if-you-are-diabetic
- https://health.clevelandclinic.org/diabetes-and-weight-loss-what-you-need-to-know/
- https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/whats-your-healthy-weight/lose-weight
- https://www.ketotrim.co
- https://www.greencoffeeplus.co
