Adjust Your Insulin Doses Sooner Than Later
Even though you wont see the scale budge significantly for 3 or 4 weeks, you will see your insulin needs decrease quickly the moment you start trying to lose weight.
Cutting or reducing junk food, alcohol, and processed carbs can lower your insulin needs after merely a couple of days .
Getting daily exercise when you were not exercising before can lower your insulin needs almost immediately!
And then, when you drop those first couples pounds , youll see another reason to reduce your background insulin doses.
How will you know? Low blood sugars.
If you dont react quickly to your bodys demand for less insulin, youll exhaust yourself trying to prevent and treat the lows.
Then youll be frustrated with how often you have to eat unplanned snacks to treat the lows.
And youll want to give up.
But, dont give up!
Be proactive and make slight reductions in your background insulin dose during that first month. And by slight, I mean never reducing your doses by more than 1 to 2 units per day and remember to give a few days to see the full effects of that reduction.
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Intermittent Fasting: The Perfect Treatment For Diabetes And Weight Loss
We are big fans of Canadian nephrologist, Dr. Jason Fung, and his amazing work when it comes to diabetes and weight loss. According to him, LCHF diet is only the starting point for reversing diabetes. He believes that Intermittent Fasting for diabetes, coupled with LCHF diet, is the perfect treatment and also an effective method for weight loss, even for those who dont have diabetes. Fasting is the fastest and simplest method to force your body to burn sugar for energy. Glucose in the blood becomes the accessible source of energy for the body. Result you burn off the stored sugars in your body.
The intermittent fasting diet takes advantage of, and expands upon, the 1012 hours you normally fast while sleeping. In fact, research shows that by simply skipping breakfast and only breaking your fast at lunch with an LCHF meal, you can reap the many benefits of Intermittent Fasting and start burning accumulated fat. You can continue to eat normally throughout the rest of the day, as long as you follow the guidelines of LCHF diet.
Dr. Jason Fung implements intermittent fasting for diabetes in his practice, and as a result, his patients start to lose weight and several have already gone off all medication. Unlike what many believe, Dr. Fung ensures his patients that losing muscle mass while intermittent fasting is nothing but a myth.
Why High Carbohydrate Diets Alone Dont Work
Lets begin with our protein hormone insulinthe center of discussion. Insulin is a hormone in the body that allows the uptake of glucose into the cells for energy metabolism and blood sugar balance. . Higher doses of insulin in the body, whether type 1 diabetic or not, will help to build muscle as well as aid in the storage of adipose tissues .
If you are a person with type 1 diabetes this may seem fairly obvious, that as you increase the carbohydrates in your diet so too does this cause variability in your blood sugar. Consuming 55 percent or more of your total calorie needs from carbohydrate dramatically increases the insulin that you must take. Increased daily doses and round the clock insulin on board can lead to more carbohydrate metabolism from foods you eat and from glycogen stored in your muscles. These higher levels of insulin throughout the day leave little time when fat from the body can be burned and or metabolized. Keep in mind, insulin tells the body to store fat and burn glucose or glycogen from the muscles .
In my experience with athletes with type 1 diabetes, its rare that they ever bonk as most will learn with coaching how to track their total daily doses and make sure they have enough gas in the tank to drive across town. Total carbohydrates should flex up on more active days and ramp down for inactive ones, simple as that.
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Calorie And Carb Recommendations
The number of calories diabetics should eat daily for weight loss depends on their usual calorie intake. However, eating 1,200 calories daily for women and 1,500 calories per day for men is a good place to start. The American Diabetes Association suggests diabetic diets provide about 45 percent of the calories from carbohydrates 1.
- The number of calories diabetics should eat daily for weight loss depends on their usual calorie intake.
- The American Diabetes Association suggests diabetic diets provide about 45 percent of the calories from carbohydrates 1.
Weight Loss And Type 1 Diabetes
Theres a common misconception that all people with type 1 diabetes are lean.
However, obesity is more common in people with type 1 diabetes than in those without the disease. Researchers have coined a new term called double diabetes to describe patients who have a combination of type 1 diabetes, obesity and insulin resistance .
Weight loss is just as beneficial for overweight or obese patients with type 1 diabetes as it is in type 2 diabetes. While most research has focused on weight loss in type 2 diabetes, studies suggest that similar weight loss strategies can be used in patients with type 1 diabetes .
Summary: Obesity is more common in type 1 diabetes than it is in the general population. Weight loss is just as important in these patients as it is for those with type 2 diabetes. Similar approaches to weight loss can be used.
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How A Healthy Diet Can Help You Manage Type 2 Diabetes
Eating a healthy diet is important for everyone, regardless of diabetes status. But for people with this disease, nourishing foods eaten in the right portions provide two key benefits:
Reduced blood sugar Lowering blood sugar that is high can help reduce diabetes symptoms and lower the risk for health complications.
A healthier weight
Can Blueberries Help You Lose Weight
Weight loss can be effectively achieved by maintaining a diet that does not cause a spike in insulin levels. Low-carb diets, including the keto diet, paleo diet, and carnivore diet follow this biochemical principle.
Low-carb vegetables can be included in the diet for weight loss, but it’s difficult to choose the best among the fruits, as they’re all sweet. Berries are among the fruits low in carb content and calories. Small amounts of naturally occurring sugars present in berries cannot trigger fat gain, as they do not cause a spike in insulin levels.
A stable insulin level can promote faster weight loss. It has to be kept in mind that these berries shouldn’t be consumed in excess otherwise the overall carb and calorie intake can get out of hand.
You can check out the ultimate guide to weight loss here.
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It Starts With Finding A Way To Eat Fewer Calories Than You Need
A calorie is a unit of energy, which is in the food and drink we consume. Your body uses energy for everything we do from breathing and sleeping to exercising. When you eat, youre replacing the energy youve used, which helps you to maintain a healthy weight.
As a general guide, government recommendations are that men need around 2,500kcal a day to maintain a healthy weight, and women need around 2,000kcal a day. But most people need different amounts of calories based on how their bodies work, how active they are and any weight management goals.
Weve put together some 7-day meal plans to help you lose weight. They’re all clinically approved, nutritionally balanced, calorie and carb counted, and can help if you want to lose weight:
- Mediterranean diet plan
- Lower-calorie diet plans, like 1,200 or 1,500 calories a day
Evidence shows that the best approach is the one that youre likely to stick to. So the key is to find a plan that you enjoy and fits in with the rest of your life. Everyones different and what works for some may not for others.
Background Context: My Story
So before I was diagnosed with type 1 diabetes I was quite thin , and one of the symptoms of type 1 diabetes is weight loss, so that exaggerated my weight loss further. This meant that when I started using insulin, I naturally gained some weight alongside it.
I had put on extra weight when I was at university and decided I wanted to lose that weight. So, this is about what I did.
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Your Feelings About Food
The emotional part of trying to lose weight is important and can often be overlooked.
Do you feel guilty when you eat a treat? Do you eat more when youre upset? Do you feel dejected if you cant see progress straight away?These are really common feelings and tackling them can help you on the road to a healthier lifestyle and a healthy weight.
Connect with others and share tips in our online forum weve made a board especially for people who are looking to lose weight.
Comparison Of Best Diabetic Diet For Weight Loss
Low fat diet average weight loss: 7 pounds
Vegan diet average weight loss: 2.4 pounds
Low carb diet average weight loss: 12.9 pounds
Obviously weve seen the weight of evidence support the low carb approach, which is why we encourage it.
In our members we consistently see people losing weight and maintaining it long term too and thats the greatest challenge. Once you lose it, you want to keep it off!
If you follow a healthy low carb diet with a balance of protein, fats, and carbs, namely LOTS of fresh non starchy vegetables , then low carb is the clear winner in terms of the best diabetic diet for weight loss.
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Missing Weight Loss Medication
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Be Careful About Alcohol
It’s easy to underestimate the calories and carbs in alcoholic drinks, including beer and wine. And cocktails mixed with soda and juice can be loaded with sugar. Choose calorie-free mixers, drink only with food, and monitor your blood glucose as alcohol can interfere with diabetes medication and insulin.
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Work With A Registered Dietitian Nutritionist
If you think a dietitian will just give you a boring diet plan and send you on your waythink again! Working with a Registered Dietitian Nutritionist can help you create a nutrition plan that includes the foods you love while making healthful improvements in other areas to help you lose weight.
A credentialed dietitian can help you by creating customized meal plans based on your weight and health goals, and your preferences, says Dierks.
Most insurance plans cover nutrition counseling, many at 100% with zero co-pay. To find an RDN near you, visit EatRight.org.
Educational content related to Type 2 diabetes is made possible with support from Lilly Diabetes. Beyond Type 2 maintains full editorial control of all content published on our platforms.
How Does Diet Impact Diabetes
What you eat has a direct impact on your glucose levels, making diet an incredibly important part of managingor even preventingdiabetes. A healthy diet, which includes what you eat, how much you eat and when you eat, can keep your blood sugar levels within a healthy range.
In fact, studies show that while insulin or oral medications are often required to treat diabetes, good blood glucose level control is unlikely to occur with medicine alone and requires a healthy dietOlabiyi F, Oguntibeju O. The Role of Nutrition in the Management of Diabetes Mellitus. Diabetes Mellitus – Insights and Perspectives. 2013. .
While there are no forbidden foods, certain foods that are high in sugar can clearly raise your blood sugar levels and should be limited, says Ruth S. Horowitz, M.D., an endocrinologist at the Greater Baltimore Medical Center in Towson, Maryland.
Limiting the quantity of foods that have high glycemic content that raise glucose levels quickly, such as pasta, white rice, white potatoes, corn and large amounts of breads, will help keep glucose levels in control, says Dr. Horowitz.
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Diets Not Recommended If You Have Diabetes
Dunn says steer clear of cleanses or over-the-counter diet pills not approved by the FDA. Beware of too-good-to-be-true claims made about non-prescription pills and cleanses, she says. These dietary supplements arent FDA-approved, so you dont know what youre getting. And, she says, some products may even harm your health or contain ingredients that can interact with your prescription diabetes medications.
The most important thing to remember is that you should work with your doctor, registered dietitian or a certified diabetes educator to set up a healthy weight-management plan, Dunn says. They can help you make sure your diet is realistic and right for you and that it will mesh well with your diabetes treatment plan.
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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What About The Glycemic Index
High glycemic index foods spike your blood sugar rapidly, while low GI foods have the least effect on blood sugar. While the GI has long been promoted as a tool to help manage blood sugar, there are some notable drawbacks.
- The true health benefits of using the GI remain unclear.
- Having to refer to GI tables makes eating unnecessarily complicated.
- The GI is not a measure of a food’s healthfulness.
- Research suggests that by simply following the guidelines of the Mediterranean or other heart-healthy diets, you’ll not only lower your glycemic load but also improve the quality of your diet.
| Choosing carbs that are packed with fiber |
| Instead of |
| Peas or leafy greens |
Nutrition Tips To Help You Lose Weight With Diabetes
When it comes to losing weight, its the little things that add up. Little decisions we make each day. Little habits. Little changes.
Here, Melissa Herrmann Dierks, an RDN, LDN, and CDCES, shares 11 detailed tips for losing weight with diabetes. As a diabetes educator for over 25 years, shes helped people of all ages living with diabetes lose weight. Learn more about Dierks through her nutrition consulting company, Eat Smart Nutrition Co. Based in Huntersville, NC, Dierks offers one-to-one coaching for people with diabetes living in North Carolina.
You can learn more about finding a Certified Diabetes Care and Education Specialists living in your area here.
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