Are you a diabetic who wishes to lose weight? I’m guessing yes. Most diabetics want to drop the extra pounds and be healthier. Unfortunately, most approaches taken by diabetics leave them overly hungry and unsatisfied.
That’s where my book Healthy Weight Loss for Diabetics can help. I’ve created a system that will make you feel full as you shed unwanted fat and put it toward muscle mass instead.
Healthy Weight Loss For Diabetics
The diabetes weight reduction program that you can stick with over the long haul is the finest one.
For some people, this may be a low-carb diet, while for others, it may be a low-fat diet. Examples of each are provided below, assuming a daily caloric consumption of 1,600. You might or might not want to call this number. Here, you may calculate your caloric requirements.
3-Day Low-Carb Diabetic Diet Plan
This low-carb plan limits foods like bread, pasta, rice and sweets, and caps carbs to no more than 30% of daily calories (120 grams per day). More low-carb meal ideas are available here.
Day 1 (1,590 calories, 89 g carbs)
- Breakfast: 2 eggs topped with ¼ cup shredded cheddar cheese; 1 cup blueberries
- Lunch: 3 cups salad greens topped with 4 oz skinless boneless chicken breast, 1 oz almonds, ½ medium avocado, 2 Tbsp olive oil, 1 Tbsp balsamic vinegar
- Dinner: 2 cups cooked cauliflower rice topped with 4 oz (113g) grilled sirloin steak, 2 Tbsp salsa, 3 mini bell peppers
- Snack: 1 cup raspberries
Day 2 (1,581 calories, 118 g carbs)
- Breakfast: Smoothie made with 1 cup plain full-fat Greek yogurt, 1 cup milk, 1 cup strawberries, 2 cups spinach, 2 Tbsp peanut butter
- Lunch: 6 oz (170g) of shrimp and 1 cup of broccoli with peanut sauce, over shirataki noodles (Pasta Zero or another brand)
- Dinner: 8 oz (227g) zucchini noodles topped with 2 chicken Italian sausage links, ¾ cup red sauce, 1 Tbsp parmesan cheese
- Snack 1: ½ cup pistachios (shelled); 1 cup blueberries
- Snack 2: 1 medium avocado
Day 3 (1,596 calories, 56 g carbs)
- Breakfast: 1 medium avocado plus 3 scrambled eggs, topped with hot sauce
- Lunch: 6 oz (170g) turkey burger with 1 slice cheddar cheese in a lettuce wrap; 3 mini bell peppers and 2 Tbsp ranch dressing
- Dinner: 4 oz (113g) of salmon with 4 oz (113g) of mashed cauliflower, topped with 1 oz (28g) cheddar; 1 cup green beans with 1 slice bacon, crumbled
- Snack 1: 1 scoop whey protein mixed in water; 1 cup strawberries
- Snack 2: 1 oz (28g) almonds
3-Day Low-Fat Diabetic Diet Plan
This low-fat plan includes roughly 50% of daily calories from carbs, with no more than 30% of daily calories from fat.
Small amounts of non-starchy vegetables (such as greens, peppers, tomatoes and cucumbers) aren’t included in the carb count. This strategy is in line with carbohydrate counting guidelines published by the Academy of Nutrition and Dietetics.
Day 1 (1,627 calories, 49 g fat)
- Breakfast: 2 slices whole wheat bread with 2 Tbsp peanut butter and 1 cup strawberries; 12 oz (355ml) skim milk
- Lunch: 2 cups chicken noodle soup; 8 saltine crackers; 1 pat butter (1/2 inch tall by 1 inch square); 3 oz (85g) baby carrots
- Dinner: 4 oz (113g) skinless boneless chicken breast with 1 cup cooked rice; 1 cup corn; 1 cup red and green bell pepper strips; ½ cup salsa; 2 Tbsp guacamole
- Snack: ½ cup cucumber slices; ½ cup nonfat cottage cheese
Day 2 (1,619 calories, 55 g fat)
- Breakfast: 1 bagel with 2 eggs and 1 slice of cheese
- Lunch: 1 cup cooked lentils with ½ cup cooked quinoa; 2 oz feta cheese; 1 cup diced cucumbers and tomatoes
- Dinner: 4 oz (113g) grilled shrimp with a 6 oz (170g) baked potato, topped with 2 Tbsp sour cream; ½ cup cooked broccoli
- Snack: 23 cashews
Day 3 (1618 calories, 51 g fat)
- Breakfast: ½ cup rolled oats (measured dry, cooked in water) with ½ medium banana and 1 oz (28g) walnuts; 1 cup skim milk
- Lunch: 2 slices wheat bread with 4 oz (113g) deli turkey and mustard; 1 cup cherry tomatoes; 2 cups popcorn; 1 cup cantaloupe
- Dinner: 1.5 cups cooked pasta with 1 cup red sauce and 4 oz (113g) lean beef, topped with 1 oz parmesan cheese; 1 cup steamed green beans
- Snack: 1 medium apple; 1 light string cheese
Weight Loss And Diabetes
For many people, weight is a sensitive subject, and achieving a healthy, ideal weight is easier said than done. However, if you have diabetes and are overweight, decreasing weight has enormous advantages.
You’ll feel more energised and have a lower risk of developing life-threatening consequences like heart disease and stroke. You can better manage your diabetes by losing weight. Additionally, if you have type 2 diabetes, decreasing weight may possibly put your condition into remission.
However, millions of diabetics find it extremely difficult to maintain a healthy weight. Asking your healthcare team for assistance and guidance is a smart first step because you are not in this situation alone.
Benefits Of Losing Extra Weight
Losing additional weight has numerous advantages, both psychologically and physically.
Fat can accumulate around your organs, such as your liver and pancreas, if you carry extra weight around your waist. As a result, insulin resistance may develop. Therefore, decreasing this weight might improve the efficiency of the insulin you manufacture or inject.
Additionally, if you treat your diabetes with insulin or sulphonylurea, you and your healthcare team may need to review your prescription as you start to lose weight and become more active. Consult with your healthcare provider before making any changes, which may entail lowering the dose. Having to take less diabetes medications is a big incentive for weight loss for some people.
Although being overweight has nothing to do with developing type 1 diabetes, decreasing any excess weight will help you lower your risk of problems and may result in you needing to use less insulin.
Additionally, type 2 diabetics may have significant health advantages by decreasing about 5% of their body weight. If you lose more weight following your diagnosis—at least 15 kg (or 2 stone 5 pounds)—you have a better chance of putting your diabetes into remission if you have obesity. This could entail completely stopping your diabetes medication, which could change your entire life. If you drop the weight quickly and close to your diagnosis, this is even more likely. The idea that decreasing weight gradually is healthier for you is untrue.
The majority of people also report feeling happier, having more energy, and sleeping better.
We have a ton of material to keep you motivated and prevent weight gain while helping you maintain a healthy weight.
“We are aware that even a 5% weight loss can lower cholesterol and blood pressure. Your risk of serious consequences like heart disease and stroke can be significantly decreased as a result, which can have a significant impact on your general health.
What’s a healthy weight to aim for?
Before you get started, you need to know what a healthy weight is and what numbers you’re aiming for. This is about working out your Body Mass Index (BMI) and your waist size.
Know your weight
According to research, the health advantages increase with weight loss, but even a 5% weight loss will have a positive impact on your wellbeing.
Your height and weight are used by BMI to determine your ideal weight. You must also measure your waist because it does not consider how much belly fat you have. Using this NHS tool, you can calculate your own BMI; it will provide you with a target range.
Aiming for a healthy BMI may not be feasible for many obese persons.
Can diabetes cause weight gain?
When you start taking insulin if you have type 1 diabetes, you could begin to gain weight. Numerous factors contribute to this, including the type of insulin you take, how much insulin you take, and your food.
Insulin is a growth hormone, and taking any growth hormone will result in you gaining weight. Since weight loss is one of the signs of diabetes and weight gain is a necessary element of the recovery, it is also likely that you lost a lot of weight quickly before your diagnosis.
Varied insulin types have different effects on weight. We now know more about the many kinds and how they may impact your weight.
We can assist you if you’re concerned about gaining weight or would need assistance in losing weight.
Diabetes diet plans to lose weight
You may have heard that diabetes can be controlled by diet. There is no such thing as a special diet exclusively for people with diabetes. There are a lot of different ways to lose weight – but there’s no one-size-fits-all diet.
It starts with finding a way to eat fewer calories than you need.
Low-calorie and very low-calorie diets
Our DiRECT study used a low-calorie diet of approximately 850 calories per day, which falls within the range of 800 to 1200 calories per day for a low-calorie diet. DiRECT, however, is not a diet. A weight-management program that is provided in GP offices is being tested.
A very low-calorie diet involves consuming less than 800 calories each day.
We haven’t developed meal plans that are low in calories or very low in calories because most people might find it difficult to prepare these foods at home. Most people who adhere to these diets employ specialized, nutritionally complete meal replacement foods like soups and smoothies. Speak with your doctor or nurse first if you decide to try a low-calorie diet like the one in DiRECT, especially if you take drugs like insulin.
A low GI diet can assist you in controlling your blood sugar levels, but there isn’t much proof that diabetics can lose weight.
Other well-known diets include Paleo and intermittent fasting (such as the 5:2 diet). Unfortunately, there isn’t enough solid evidence to conclude that these are useful for helping diabetics lose weight either.
Commercial weight-loss programmes
Some people decide to enroll in a for-profit weight-loss program because they think they need additional support. These typically include calorie-restricted diets or meal substitutes like milkshakes or bars.
Asking lots of questions about these programs is crucial if you want to have all the information you need to make an informed selection. Here are a few concepts:
- Has a healthcare professional been involved?
- Does the programme offer advice on your diabetes (especially if you’re at risk of hypos)?
- Are you getting all the nutrition you need from this programme?
- Does the programme give support and education?
Whether you choose to try one of our meal plans, or another type of diet, it’s really important that you talk it through with your diabetes team first. Starting a new diet will affect your medication or blood sugar levels, so you need their knowledge and support.
“I keep a daily diary and log my weight and activity. It keeps me accountable and focused.”
Your feelings about food
The emotional component of weight loss efforts is significant yet frequently ignored.
When you indulge, do you feel bad about it? When you’re irritated, do you eat more? If you don’t immediately notice progress, do you get discouraged?
These are incredibly typical emotions, and dealing with them can assist you in moving toward a healthier lifestyle and a healthy weight.
Learn more about your thoughts and feelings towards food and diabetes.
Join our online community and exchange advice on our board dedicated to those who are trying to lose weight.
Exercise and being active for weight loss
Regular physical activity and exercise have numerous positive health effects and can aid in weight loss. We have further details on how much exercise you should get and various forms of exercise.
However, consult your diabetes team before beginning any new physical activity. They can ensure that you have access to all the information you require regarding how having diabetes may affect you. Being more active may increase your risk of hypoglycemia, particularly if you treat your diabetes with insulin or other diabetic drugs like sulphonylureas.
Your diabetes care team will help you make the necessary changes to your medication regimen to lower your risk of hypoglycemia.
Weight loss surgery
Ask your medical team if weight loss surgery is an option if you need to shed a lot of weight. Bariatric surgery, commonly known as weight loss surgery, comes in a variety of forms. They want you to eat less by helping you feel full faster. Weight reduction surgery can be a very efficient technique for certain patients to reduce their weight, keep their HbA1c within the desired range, and put type 2 diabetes into remission.
Surgery for weight loss is not just about weight loss for diabetics. It is currently recognized as an effective treatment for type 2 diabetes, with the added benefit of weight loss.
Surgery to reduce weight alters how the digestive system functions in ways that are advantageous for persons with type 2 diabetes. It can:
- change how the hormones in your gut work, which in turn affects how your body makes insulin
- increase the amount of bile acids that your body makes, these make your body more sensitive to insulin
- improve the way your body uses insulin, leading to lower blood sugar levels.
Diabetes weight loss medication
Some drugs that can aid in weight loss might be prescribed by your medical provider. Orlistat is a single of them. Weight loss may also be aided by some diabetes drugs, such as GLP-1 analogues.
If you have questions about whether these medications are right for you, ask your medical team. Avoid buying prescription drugs online and always see a doctor before taking any medication.