How To Lose Weight With Type 1 Diabetes
Losing weight can be difficult for anyone, and living with type 1 diabetes definitely doesnt make it easier. However, there ARE people who set out to lose weight and end up so extraordinarily successful that you wonder if they have some inside information you dont.
That information EXISTS. Im here to give you the rundown on how to lose weight with type 1 diabetes .
Without further adolets GET TO IT!
Bariatric Surgery And Type 1 Diabetes: Unanswered Questions
- 1Second Department of Internal Medicine, Medical School, Attikon University Hospital, National and Kapodistrian University of Athens, Athens, Greece
- 2First Department of Propaedeutic Medicine, Medical School, Laiko General Hospital, National and Kapodistrian University of Athens, Athens, Greece
How About Protein Carbs And Fat
Im not going to stand here and tell you that there is only one way to lose weight with type 1 diabetes. Ive had experience losing weight on a high carb diet, low carb diet, and moderate carb diet.
Theyre all predicated on the aforementioned calories in, calories out equation.
But, a couple of tips to consider as you plan your diet:
Protein is helpful in satiety AND retaining muscle mass
In other words, protein will help keep you fuller for longer after meals, which is key in a situation where you are eating less than you may be accustomed to normally.
Additionally, when people lose weight, the composition is typically 75% fat and 25% muscle1. However, a higher protein diet has been linked to a reduction in the amount of muscle lost during a caloric deficit.2
I could go on and on all day, but Ill leave you with this:
Recommendation: Aim to eat 0.5-0.8 grams per pound of bodyweight per day. It will help you keep your hard-earned muscles while losing weight. So if you weight 200 pounds , you should aim for 100-160 grams of protein per day.
Note: If you suffer from kidney disease or have any history of kidney problems, increasing your protein intake may not be recommended.3 Always consult your medical team before making major dietary changes.
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Can Diabetes Cause Weight Gain
If you have type 1 diabetes, when you start taking insulin, you might start to put on weight. There are lots of reasons for this, like how much insulin you take, your diet and the type of insulin youre taking.
Insulin is a growth hormone, and any growth hormone you take will mean putting on more weight. When youre diagnosed with diabetes its also likely that you lost a lot of weight in a short space of time, as this is one of the symptoms, and the weight gain is part of the recovery.
The type of insulin you take can affect your weight in different ways. Weve got more information about the different types and how they can affect your weight.
If youre worried about putting on weight, or youd like some help losing weight, then were here to help.
Answer: Diabetes And Liposuction
Absolutely! Obviously, make sure your sugars are in tight control through your medical doctor in preparation for surgery. Please make sure you work with a Board Certified Plastic Surgeon. Watch your sugars carefully after surgery. Liposuction combined with exercise may make a significant difference in your overall medical condition. Good luck.
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Avocado Contains Healthy Fat That May Improve Insulin Sensitivity
This creamy fruit is rich in monounsaturated fat. These fats help keep us full for three-plus hours after eating them, says Zanini, who suggests eating ¼ avocado at a time. Avocados are also a good source of magnesium, which studies have shown play an important role in improving insulin sensitivity.
Bonus: Fueling up with monosaturated fats rather than carbs may improve insulin sensitivity, suggests a study published in May 2013 in Diabetes Care.
Diabetes And Weight Gain
Weight gain is a common symptom of diabetes and other insulin-related medical conditions.
People who have diabetes may experience weight gain as a side effect of insulin therapy. Although insulin help regulates their glucose levels, it also promotes fat storage in the body.
Reducing excess body weight can help people manage diabetes symptoms and even reverse prediabetes and insulin resistance.
People who take insulin to manage their glucose levels may experience weight gain. However, people should not stop taking insulin or skip doses, as this can cause long-term complications.
Effective ways to avoid insulin-related weight gain include:
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How A Type 1 Diabetic Can Gain Weight
Folding healthy carbs into your six meals per day plan may help you gain weight, but its important to keep an eye on your glucose levels. Adding a protein or fat each time you eat a carb may help increase caloric consumption, without causing your sugar levels to spike. Examples of healthy carbs include: whole grains.
Weight Loss For Diabetics
Losing weight can make a big difference for people with diabetesit can lower glucose levels in the blood, which may decrease the effects of diabetes and make the condition more manageable. But there are added complications and risks, too. For example, making big changes to your diet can cause serious problems. One of these is hypoglycemia, when your blood sugar goes so low that you risk the danger of going into a diabetic coma. If you have diabetes, you have to be especially careful about your weight loss plan.
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In Obese Mice A Liver Enzyme Inflames Fat Increasing Insulin Resistance
The fat that builds up deep in the abdomenmore than any other type of body fatraises the risk of insulin resistance and type 2 diabetes. Researchers have known that abdominal fat becomes dangerous when it becomes inflamed but have had a hard time determining what causes the inflammation.
A new study at Columbia University Irving Medical Center has revealed that at least one of the culprits for this mysterious inflammation comes from the liver. The researchers found that, in obese mice, the liver increases its production of an enzyme called DPP4. This enzyme travels through the blood stream to abdominal fat. Once inside fat tissue, DPP4 helps to activate inflammatory cells.
The good news is that this inflammation can be soothed by turning off DPP4 production in the liver, as the researchers demonstrated in mice. And even though the animals remained obese, soothing inflamed abdominal fat improved their insulin resistance.
Additional, unpublished data suggests the pathway also exists in people.
If we can develop ways to target liver DPP4 in people, this may be a powerful new way to treat obesity-induced type 2 diabetes, said study leader Ira Tabas, MD, PhD, the Richard J. Stock Professor of Medicine at Columbia University Vagelos College of Physicians and Surgeons. Inhibiting DPP4 specifically in liver cells attacks insulin resistancethe core problem of type 2 diabetesat least in our preclinical models.
Delivering DPP4 inhibitors directly to the liver
Increased Physical Activity And Exercise
Although weight loss can be achieved with only restriction of energy intake, increasing physical activity and incorporating exercise training into a weight loss plan lead to greater loss of fat mass and preservation of lean muscle mass compared to energy restriction alone . Additionally, there are metabolic benefits to partaking in physical activity for weight loss . In patients with T1D, physical activity has been shown to decrease cardiovascular risk and mortality , in addition to improving lipid profile and endothelial function . In patients with T2D, physical activity improves insulin sensitivity . As explained earlier, IR is not unique to those with T2D, as patients with T1D tend to be more insulin resistant than their counterparts without diabetes . Therefore, the benefits of exercise on insulin sensitivity are pertinent to this population, especially in those who are overweight or obese.
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Weight Loss Options For Diabetes
For many people with diabetes, exercise and dietary changes arent enough to lose significant weight. Here are some other weight-loss approaches that work:
Medically managed weight loss. This approach involves a team of health care providers, including physicians, nutritionists and more, who create a weight-loss program uniquely suited to you. Support includes a reduced calorie diet that may feature meal-replacement products such as OPTIFAST®, an exercise plan, behavioral counseling and medication.
Weight loss medications. There are many types of weight loss medicationssome work by making you feel less hungry, others by making it harder for the body to absorb fat. Its important that you follow your doctors advice, as some diabetes and weight loss medications have serious side effects. Weight loss medications are typically prescribed and monitored through a medical weight loss program.
Bariatric surgery. Also known as weight loss surgery, this approach permanently alters the digestive tract to limit the amount of food you can eat at one time. It has proven to be an effective option, particularly for people with diabetes. Like any significant surgery, there are risks that you should weigh. There are also some lifestyle changes that go along with this type of surgery. Consult your doctor to see if bariatric surgery is right for you.
Outcomes In Insulin Requirements
The reduction in body weight after surgery is accompanied by a reduction in total daily insulin requirements in patients with obesity and T1DM. Middelbeek et al. evaluated the post-surgical outcomes in 10 women with T1DM at 1 and 5 years after RYGB. Daily insulin requirements were decreased from 53 to 23 units/day at 1 year, with a slight increase in 31.1 units/day at 5 years, presenting a strong correlation with body weight which followed a similar trend. In accordance with weight loss outcomes, insulin requirements were reduced in the reports by Brethauer et al. and Lannoo et al. , with a mean change of 0.34 units/kg/day and 56.33 units/day, respectively. In a study by Robert et al. , where the procedures applied on 10 patients with T1DM were either biliopancreatic diversion or sleeve gastrectomy , the daily insulin dose was diminished from 1.09 to 0.44 units/kg/day during a mean follow-up of 55.1 months. The sustained reduction in insulin dose is confirmed in the meta-analyses mentioned above where, irrespectively of the follow-up period, the post-operative decrease in insulin requirements was 42 units/day and 0.391 units/kg/day, respectively.
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Back To My Recovery Story
In the first few chapters of Dr. Fungs book, I discovered that his clinic has had wonderful success reversing diabetes within months by reducing visceral fat via fasting programsfrom 16:8 fasts to 24, 48, or 72 hours.
Dr. Fung recommends that for extended fasts, you make and sip bone broth on occasion for its nutritional value and for hunger relief. Or he suggests Bulletproof Coffee in the morning a yucky-sounding but yummy-tasting blend of coffee, heavy cream, coconut oil, and butter aka a fat bomb. Itll energize you in the morning and create a feeling of satiation to ward off hunger throughout the day.
On August 19 two days after my diabetes revelation and, by this time, well into Dr. Fungs book I resolved to do my first 24-hour fast. This is sometimes referred to as One Meal A Day, or OMAD. What I discovered during that first OMAD validated Dr. Fungs claim that hunger is more like an emotion than a state. Whenever I felt hunger, I drank about 8 ounces of water, and the hunger went away quickly. I made it pretty easily through my first OMAD fast.
And so I did it again. When I weighed in after two days of OMAD, I had lost one pound. Encouraging! I did OMADs and 16:8 fasting on alternate days for the first week. I weighed in with a three-pound weight loss for the week. I was amazed at how easily I adapted to fasting and its outcome!
Diet And Loss Of Stomach Fat
According to 2014 statistics from the Centers for Disease Control and Prevention, more than 9 percent of the U.S. population suffers from diabetes, and 85 percent of people with diabetes are overweight. Loss of abdominal fat in T2DM, as part of overall weight loss, helps control T2DM by improving insulin action. According to the American Diabetes Association , a variety of eating patterns, as part of a reduced-calorie meal plan, can be used to lose weight. These patterns include the Mediterranean diet Dietary Approaches to Stop Hypertension, or DASH diet and plant based, lower-fat and lower-carbohydrate plans. The ADA has found that significant reductions in weight are often accomplished through intensive lifestyle programs with ongoing follow-up. The review article in the “International Journal of Obesity” did not find evidence to support any specific weight loss method that targets visceral fat loss.
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Why High Fat Diets Alone Wont Work
The high fat/low carbohydrate diet has its positives and negatives, yet as a stand-alone nutrient source it doesnt hold up. Here are two big time pros to this diet strategy:
So then why not go all in with fat? Here are two even bigger cons to the singular approach of fat consumption only:
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Exercising First Thing In The Morning Or Before Dinner
Old-school diabetes education has told us to exercise after eating in order to prevent low blood sugars, but this will drastically prevent your body from burning fat for fuel. Why would it need to? You just ate 400 calories your body can burn that up instead.
When you exercise first thing in the morning before eating, and with a stable in-range blood sugar youre actually going to burn fat for fuel because your body is still in a fasted state.
The moment you consume calories, your body will switch over to burning glucose for fuel.
This is something bodybuilders have been doing for decades in an effort to burn body fat without sacrificing muscle mass.
If you cant exercise in the morning, you can create a fasted environment by not eating past 3 p.m., and exercising at 6 or 7 p.m. before dinner.
The fast-acting insulin you took for your last meal at 3 p.m. will be largely out of your system. As long as your basal/background insulin is properly fine-tuned, you should be able to do a cardio workout without seeing any significant change in your blood sugar.
Strength-training workouts can sometimes spike in your blood sugar. If you see that happening consistently, then you know you may need a small bolus of insulin at the start of your strength-training workout.
When I used to lift weights in the morning, I took 1 unit of insulin to counter the glycogen breakdown from my muscles and liver.
Be patient, though. It takes easily 30 or more days to see the scale budge.
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