Diabetes can impose many limitations on a person, and it can come with some significant impact on your weight. Today, I’ll guide you through how to lose weight for diabetes and overcome any obstacles you might face along the way.
In most populations worldwide there is a considerable ratio of this population that suffers from obesity or overweight for a reason or another. It is not something unexpected, it is a very common finding worldwide.
Why could this be? Because simply people worldwide have developed bad habits or let me call it an unhealthy lifestyle. This unhealthy lifestyle and habits include eating tons of junk food, debunking all the healthy ingredients that they can include in their diets.
For example, fruits, veggies, grains and proper amounts of proteins. Due to the hectic modern life we live in, working 24/7 and running through the roads day and night, people started to exercise less and spend a lot of time sitting in front of their screens.
All these factors became the main reasons to make a huge ratio of societies become obese. This leads us to another point, that gaining weight according to studies increases obesity which subsequently increases the risk of acquiring Diabetes type II.
And guess what?! Being a diabetic patient also increases the possibility of gaining weight and becoming obese which leads to increasing the possibility of having health hazards. So, whether you are diabetic or about to get diabetes (Prediabetic) you have to lose weight! That is why we are about to discuss all the steps to lose weight for diabetics.
The link between diabetes and weight gain
So, is there a link between diabetes and weight gain?! Well, there is, the controversial point is which one comes first. Does an increase in weight leads to diabetes type II or is it the other way around?
According to studies you can see that there is a strong cycle between both diabetes and weight gain. In which each one simply leads to the other. let me explain this in simple words when you eat a lot of food especially carbs, the fat increases in your body.
All this leads to its accumulation in the liver cells. Liver cells are the ones responsible for uptaking sugar to convert it into energy. So when fats accumulate in it, their sensitivity to insulin decreases.
This leads to a further increase of insulin by the pancreas to overcome this hassle. But the trap actually is that insulin itself promotes fat storage which leads to further accumulation of fat. This fat accumulates not only in liver cells but also in pancreas cells.
This impairs the ability of pancreas cells to produce the proper amount of insulin after eating. Subsequently, the cycle will go on until that person gets diabetes type II.
And if we take it the other way around, Consuming high amounts of carbs in your diet leads to an increase in insulin secretion.
When this happens at a certain point the cells lose their sensitivity to insulin leading to becoming diabetic. Back to the endless cycle of getting fat and so on. How to break this cycle is to simply lose weight and consume fewer carbs. It is not as easy as it sounds we are going to tell you all the steps to lose weight for diabetic patients.
The Steps To Lose Weight For Diabetes
Exercise and get sweaty:
As we mentioned earlier, diabetic patients need to lose weight. That is to break the endless cycle of fat accumulation & insulin resistance. So, you need to burn this fat down and that is by exercising. “Get sweaty not sweety” let that be the slogan of that phase of your life. When you get physical you start losing weight which by time and by adjusting your diet can lead to even getting rid of diabetes. Start by simple exercises like walking around your block a couple of times on a daily basis.
When you succeed to do so you can go to a higher level of exercise. So, when setting your exercising goals please be realistic. Set small goals so you can achieve them and then you can add further goals. A good trick is that you can also write down your exercises in your schedule.
Create your own squad. Anybody who is doing a challenging goal needs to surround himself with a supportive squad. This step is so important as it helps you stay motivated most of the time and not lose hope even in your darkest times. Also, try to get walking buddies or gym buddies so you will not be on your own in this and get more excited whenever it is time to exercise.
Understand Your Body:
You have to understand what is your body cravings and what triggers them.” Why do I consume a lot of food and when? “That is a question you have to ask yourself. The best way to fix anything is to understand what is wrong with it first.
The same goes for your body. Do you consume a lot of Carbs and sweets and eat a lot when you are happy or down or excited? Once you understand what makes you consume food to increase your dopamine secretion you will be able to replace it by something else. For example, walking, dancing, yoga or even playing with your dog. Whatever makes you feel better other than filling your mouth and tummy with food, do it!
Yes, diet is an important step to lose weight for diabetes, but we will not deprive you of food! This is insane. But, I promise you to guide you to the diets that are convenient for diabetics and helps them lose weight easily. Yeah you read that right you will have plenty of options of food, but the only thing is that they will be healthy options. The best weight-loss diet for someone with diabetes is one they will stick to it for the long-term. So, study the following diets and pick the best one for you that you can stick to for a long period of time. And of course, do not forget to consult your doctor.
Why called so? Because the cooking style of the Mediterranean diet is more like the cooking style and foods of some places in the Mediterranean region. So, if you are a fan of their food you should consider this diet. Well, the commonly used ingredients in this diet are fish and eggs as sources of protein. Nuts and whole grains and seeds of course. Plenty of vegetables and considerable amounts and types of fruits. And of course, the key masters of Mediterranean food which are olive oil and herbs.
It is believed to be one of the most effective diets for diabetics to lose weight. And according to studies it was also the most favorable for changes in insulin changes and fasting glucose level.
2.Low Carb diet:
You can detect the idea of this diet from its name. It is a diet where you just debunk carbohydrates or cut down the foods rich in carbohydrates from your diet. The person on a low carb diet is allowed to eat only 15 to 20 grams of carbs per day.
So, you have to be very careful when picking the food you are going to eat on a daily basis picking the ones with the least carbs and highest values. You also must know the foods high in carbs to avoid them.
They are rice, potatoes, Anything baked with white wheat, sweets and corn. On the other hand, the foods low in carbs include fish, chicken breasts, meat, leafy greens, legumes, eggs, and nuts. Cauliflower can be used as a replacement for rice. You can use squash as glass noodles. Lettuce leaves as taco shells.
Breakfast can include unsweetened Greek yogurt along with granola and berries. It is not hard to replace carbs in your daily diets it just needs more thinking and effort.
And according to Research from 2003 in the New England Journal of Medicine found that people who followed a low-carb diet after 6 months but no longer than this. Another point that you should take into consideration before starting this diet is that it leads to some health issues. Like headaches, lack of energy, cramps, constipation, and palpitations. So, better consult your doctor before starting this diet.
Also known as the caveman diet because it aims at eating what human beings used to eat in the stone age. Because they think that our digestive system was not prepared to digest types of foods like dairy products, legumes, and grains. Which increased the risk of some diseases as heart diseases, diabetes, and obesity.
So, the types of food that you can include in your diet when on a paleo diet are fish, lean meat, vegetables, fruits, nuts, oils extracted from vegetables and fruits and eggs. Pretty much similar to a low carb diet.
In all the past diets you should cut down soft drinks and sugary stuff whether they are sweets or desserts. Better get your sweet need from fruits that contain fructose which is harder to break than glucose. You can also check if the Keto Diet is good for diabetes here if you want more options.
If you are a diabetic patient you ave to lose weight to help your body fight diabetes off and avoid its hazards. This means you have to do some extra effort whether by exercising or following one of the diets suggested up there. This will help you change your lifestyle to a healthy one.
If you want to read more about the adequate food to include in your daily diet as a diabetic patient check out this blog “How to control diabetes with a proper diet”.