When To See A Doctor
If you’re losing weight without trying and you’re concerned about it, consult your doctor. As a rule of thumb, unintentionally losing more than 5% of your weight within six or 12 months may indicate a problem. It could be that your type 2 diabetes has advanced and needs medical attention.
If you have any of the symptoms of diabetes, speak to your doctor.
The Best Diet To Lose Weight And Reverse Type 2 Diabetes Revealed
- Vanessa Chalmers, Digital Health Reporter
- 11:28 ET, Nov 18 2021
THE BEST diet for weight loss in people with type 2 diabetes has been revealed by experts.
They reviewed a dozen studies to compare popular diets that have all been promoted to help diabetics drop the pounds.
Weight loss is hugely beneficial for those with type 2 diabetes because it can make their condition more manageable.
It may also reduce the risks of potentially deadly complications.
It is usually obesity that causes the onset of type 2 diabetes in the first place.
On the other hand, losing a substantial amount of weight, around 15kg if you are obese, could put the type 2 diabetes into remission, Diabetes UK says.
It removes abnormal body fat from the liver and pancreas, helping to restore organ function and allow insulin to work better.
Regardless of type 2 diabetes, losing weight can also make you feel energised, sleep better, get active and have a better mood.
Knowing the importance of weight loss for those with type 2 diabetes, researchers led by the University of Glasgow wanted to conclude the most effective way of doing it, publishing their findings in the journal Diabetologia.
They considered low-calorie diets, low-carb, high-protein, vegetarian, Mediterranean, high healthy-fat and low GI foods diets.
The only one the researchers praised was a low-calorie diet made of between 500 to 1,500 calories per day.
How Does Hypothyroidism Cause Weight Gain
It has been known for a very long time that thyroid problem can affect the body weight and metabolism, and this relationship is very complex. Thyroid glands produce metabolism hormone. If there something goes awry with them, your metabolism is affected and the same goes for your weight scale.
Its important to have normal BMR since it plays a role to your body weight. It is linked to changes in energy balance, a variable that reflects the amount of calories you eat and the amount of calories your body uses. If the amount of calories you eat is greater than what you burn, you will have weight gain.
Higher BMR means youre more difficult to gain weight. And Lower BMR means youre easier to gain more pounds of weight.
Weight gain is common in people with underactive thyroid since people with this disease are likely to have decreased BMR. The more severe hypothyroidism you have, the greater pounds of weight you can gain.
Nevertheless, this issue is not fully known yet. Again, the link between low thyroid hormones and increased weight scale is complex. Its not only about fat accumulation. Even in some cases, most of excess pounds can be extra accumulation of water and salt.
But underactive thyroid usually doesnt cause massive weight gain. Depending on the severity of the disease, you can gain about 5-10 pounds of weight. And this is usually followed with some of the following hypothyroidism symptoms:
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What Constitutes A Good Diet For People With Diabetes
Dr. Horowitz applauds many of the diets featured in this ranking for their inclusion of complex carbohydrates , lean proteins, healthy fats and dietary fiber, as well as their restriction of sweetened drinks and simple carbohydrates.
When it comes to keeping blood sugar levels within a healthy rangea key to successful diabetes managementDr. Horowitz recommends higher fiber foods because theyre slower to digest and take longer to affect glucose levels while also improving satiety.
The key to keeping glucose levels from rising is balance, she says. Having more of the meal composed of complex carbsand also eating a consistent amount of carbohydrates from meal to meal and avoiding meals that have too much at any one time including lean protein in the meal will help with satiety and prevent overeating.
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How To Start A Diet If You Have Diabetes
If you have diabetes, starting a new diet might sound daunting. However, it can be easier than it seems. The key is planning ahead to ensure healthy meals that will keep your blood sugar levels in check.
The CDC also recommends taking the following steps when developing an eating plan :
- Keep track of your carbohydrates and set a limit of carbs for each meal. Your doctor or a registered dietitian can help determine the right amount for you and your needs.
- Use the plate method and fill half your plate with non-starchy vegetables, one quarter with lean protein and one quarter with carbs.
- Keep an eye on portion sizes, and remember they often differ from the serving sizes listed on the label.
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Diabetes: What You Need To Know
- People with diabetes have an increased risk of strokes, heart attacks, high-blood pressure, kidney disease and blindness.
- If you are obese, you can reduce your risk of developing diabetes by eating a low-fat, low-sugar diet and exercising regularly.
- If you can lose 5-10 percent of your body weight, you will lower your risk of developing diabetes by 58 percent.
- Johns Hopkins can help you lose this weight with our weight loss services, including behavior modification, nutritional counseling and a new, special endoscopic procedure. Learn more about our weight loss services.
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Benefits Of Losing Weight With Type 2 Diabetes
When you have type 2 diabetes, losing weight should be one of your top priorities. However, for many, this is much easier said than done. Carrying excess body fat significantly increases your resistance to insulin, which makes your blood glucose management that much more challenging.
According to the World Health Organization , approximately 90% of people with type 2 diabetes are overweight or obese. The longer that someone has a high body mass index , the greater their risk of developing severe health conditions, such as type 2 diabetes.
If you practice these healthy lifestyle choices, then youll not only see a major difference in your health and blood sugar levels, but also your energy, mood, attitude, agility, focus, flexibility, stamina, and so much more.
Type 2 Diabetes Can Be A ‘devastating Diagnosis’ Says Expert
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“We propose that for most patients with type 2 diabetes, without cardiovascular disease, the main treatment focus should be managing the key underlying abnormality and driver of the disease: obesity,” said Dr ldiko Lingvay. The co-author of the study based at the University of Texas Southwestern Medical Centre added: “Such an approach would have the added benefit of addressing not just high blood sugar, but other obesity-related complications.” Obesity-related complications include:
- Fatty liver disease
Recommended Reading: Recommended Foods For Type 2 Diabetes
Tricks That Improve Long
Find cookbooks or search the web for recipes that will inspire you to make-over your favorite dishes.
Work with a registered dietitian who specializes in diabetes to help you set reasonable goals, and to develop an eating plan that fits your schedule, makes sense for your family, recognizes your likes and dislikes, and feels right.
And remember, weight loss is a temporary process the real challenge, as you likely know from past experience, is keeping off the lost weight. To achieve this goal, you must embrace a new way of eating, one that is agreeable but meets the healthy view of the new you.
Physical activity is probably the best strategy to help keep you from regaining the lost weight, and in the article on , you can learn about how to start an exercise plan.
I Thought My Cough Was Covid But I’d Had A Life
It may come as no suprise that cutting calories very low leads to weight loss.
But the analysis suggested it was a liquid-based diet – with shakes and soups as opposed to food – that worked best for weight loss leading to remission.
The best formula was meal replacement liquids of 800 calories a day for 12 weeks, followed by a high carb low-fat diet combined with some shakes and soups.
The researchers said: Very low energy diets and formula meal replacement appear the most effective approaches, generally providing less energy than self-administered food-based diets.
No other diet was found to support weight loss for those with type 2 diabetes – even common low-carbohydrate or Mediterranean strategies.
People using these diets saw no more than 2kg of weight.
It suggested there was no point in cutting out entire food groups to lose weight, and rather reducing portion sizes generally was the way forward.
Dr Lucy Chambers, Head of Research Communications at Diabetes UK, said the study answers important questions.
It also supported findings from the charitys own research – that low calorie diets for 12 weeks have the best success rates.
The DiRECT study, funded by Diabetes UK, showed a low calorie diet can help a quarter of type 2 diabetes patients lose 15kg or more of weight, and put 86 per cent of those into remission.
The results of the trial mean the NHS is now trialling it across the UK.
Its important to remember that theres no one-size-fits-all diet for diabetes.
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The Sooner You Get Started The Better
In research3 on men and women with type 2 diabetes who came to the Pritikin Longevity Center, those who were most successful were those who arrived when they were first diagnosed with the disease, not those who waited till theyd had the disease for many years.
The longer one continues treating type 2 diabetes with drugs while mostly ignoring what drives the disease process excess body fat, excess calories, inactivity, and a lousy diet the more rapidly the disease progresses. Beta cells are lost forever. It becomes more and more difficult to control blood glucose without drugs, explains Gomer.
How John Regained His Health
Currently, John goes to the gym 3-4 days a week and rides his bike on the days in between. Now, John loves exercising, and makes sure that he gets about 90 minutes of exercise every day.
When he exercises, John snacks on bananas and dates to keep him feeling high energy.
For lunch, John eats beans, greens, or a combination of both. He also loves eating large bowls of salad with romaine lettuce, steamed kale, broccoli, cauliflower, mushrooms, and Brussels sprouts.
To satisfy his sweet tooth, John also enjoys eating nice-cream with blueberries, strawberries, and bananas, and cant imagine eating regular ice cream anymore.
While watching baseball , he snacks on grapes and raw vegetables rather than salted peanuts.
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Focus On Food Quality Not Calorie Quantity
Calorie counting is one of the most frequently recommended methods of weight loss, but it may not be the best approach for sustainable, long-term weight loss. Losing weight happens when you consume fewer calories than you burn. However the quality of the foods you eat determine how easy it is to restrict your calories, which usually translates to how sustainable your diet plan is. Counting calories can help keep you accountable, but can be tedious to sustain long-term, and if the underlying diet is not healthy, then it is easier to regain the weight once you stop counting the calories.
Filling your diet with healthier foods is more likely to result in lasting weight loss without requiring a lot of effort. A healthy diet for weight loss for people with type 2 diabetes should include:
- Lean proteins like poultry, fish, lean beef cuts, lean pork cuts, eggs and tofu
- Whole grains like whole wheat bread, brown rice, whole-wheat pasta, barley, bulgur, quinoa and farro. Because many diets for diabetes restrict carbohydrates you can eat per meal, its especially important to choose starchy food wisely.
- Fruits and vegetables in a variety of colors
- Low-fat dairy products like milk, yogurt, cottage cheese, and cheese
- Small amounts of healthy, monounsaturated and polyunsaturated fats like olive oil and corn oil
I Thought My Little Girl Had Ice In Her Eye From A Fight
It may come as no suprise that cutting calories very low leads to weight loss.
But the analysis suggested it was a liquid-based diet – with shakes and soups as opposed to food – that worked best for weight loss leading to remission.
The best formula was meal replacement liquids of 800 calories a day for 12 weeks, followed by a high carb low-fat diet combined with some shakes and soups.
The researchers said: Very low energy diets and formula meal replacement appear the most effective approaches, generally providing less energy than self-administered food-based diets.
No other diet was found to support weight loss for those with type 2 diabetes – even common low-carbohydrate or Mediterranean strategies.
People using these diets saw no more than 2kg of weight.
It suggested there was no point in cutting out entire food groups to lose weight, and rather reducing portion sizes generally was the way forward.
Dr Lucy Chambers, Head of Research Communications at Diabetes UK, said the study answers important questions.
It also supported findings from the charitys own research – that low calorie diets for 12 weeks have the best success rates.
The DiRECT study, funded by Diabetes UK, showed a low calorie diet can help a quarter of type 2 diabetes patients lose 15kg or more of weight, and put 86 per cent of those into remission.
The results of the trial mean the NHS is now trialling it across the UK.
Its important to remember that theres no one-size-fits-all diet for diabetes.
Read Also: What Percentage Of Americans Are Diabetic
Health Benefits Of Reversing Diabetes
If you can achieve remission of your Type 2 diabetes, the health benefits are significant. Youll be at much less risk of developing cardiovascular disease, vision loss and kidney disease.
Wondering if you may be able to reverse your diabetes with weight loss? Talk to your healthcare provider about surgical and lifestyle options for helping you lose weight.
Where Does This Idea Comes From
Type 2 diabetes triples the risk of heart attack and stroke, and is the leading cause of blindness, amputations and kidney failure. Treatment with modern drugs improves the outlook, but complications still develop and life expectancy is substantially reduced, especially for younger people. So beating it into remission is the ultimate goal of management.
If weight loss helps reach that goal, people need to know if its harder to achieve than without diabetes. From all the information out there you might think it is. In diabetes, the fat-burning mitochondria may be more sluggish and hunger hormones may be out of whack.
Read more:Explainer: what are mitochondria and how did we come to have them?
Then theres the insulin angle. In response to high levels of blood sugar , the pancreas pumps out insulin and packs glucose away into tissues like muscle to store or use for energy. Type 2 diabetes is characterised by insulin resistance, because the muscle cells are not sensitive to insulin. So glucose accumulates in the blood or is taken up into fat cells where it can be made into more fat.
Most people with type 2 diabetes are eventually given insulin to help control the disease, but this has been associated with weight gain. Other drugs that stimulate insulin production, such as sulfonylureas and thiazolidendiones, can both increase weight. And medications such as metformin can contribute to weight loss.
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