Losing weight can be difficult for anyone and requires tremendous dedication with discipline but can be more challenging for person with diabetes. Achieving an ideal BMI (Body Mass Index) has been recommended for people with diabetes.
As per one of the best dietitian in Delhi, keeping a track of your diet with a combination of different exercise can help you manage diabetes better. Insulin, a growth hormone helps in send signal in the body that when there is plenty of sugar and the body should store energy as fat.
Often, it is observed that medications for Type-2 diabetes increases insulin levels and it tends to make it little difficult to lose weight. A common side effect of prescribed insulin is weight gain. Glucose is a source of energy that largely comes from eating carbohydrates. Blood sugar rises when carbohydrates are consumed. People with type-2 diabetes are given insulin and which is also one of the causes of weight gain. More insulin in your body simply means more fat storage and more weight gain. Some people take medications which stimulate insulin production these are also associated with weight gain.
Insulin resistance is observed in Type-2 diabetes because the muscle cells are not sensitive to insulin. So, glucose accumulates in the blood or is taken up into fat cells where it gets deposited into more fat. In response to high levels of glucose i.e. when blood sugar levels are high, the pancreas pumps out insulin and packs glucose away into tissues like muscle to store or use for energy.
Dietary management is the ultimate goal for diabetics.
Risks of diabetes:
- Increases risk of heart attacks and stroke
- More prone to other heart related diseases like hypertension
- Can cause blindness
- May lead to kidney failure
- Reduces life expectancy
Guidelines for managing type 2 diabetes with lifestyle measures have following recommendations:
- Eat fewer calories
- Eat frequent and small meals
- Consume more vegetables and dietary fibre
- Replace saturated with unsaturated fats
- Say no to added sugars and excess alcohol
- Combine aerobic exercise with resistance training for regular physical activity
- Avoid consuming tobacco and smoking
It is advisable to consult a qualified health professional and stay motivated enough to follow it.
As per one of the best dietitian in Delhi, when it comes to diet, the key is to strike the right balance between carbohydrates, fats, and protein. As it is stated that we are what we eat, and we always feed our system to work properly. Nutrition is the first thing one should concentrate on so as to cure any health issue.
Cutting down the carbohydrates is a good way to lose weight but carbs should not be totally eliminated from the diet. Carbs are great for those quick bursts of energy you need especially during a workout. They also provide fiber, which is critical for digestive health and increasing satiety.
Carbohydrates cause the pancreas to release insulin. Carbs should make up no more than 45% of daily calories for most people with diabetes. Though the intake may vary a bit according to the weight, activity level, and which medicines you take.
Healthy carbs options that won’t make your blood sugar spike:
- High-fiber fruits and vegetables
- Whole grains, millets
Carb loaded foods to avoid:
- Refined flour products like pastries, cakes
- White bread, pasta, pakodas
- Samosas, mathri
Lower your daily calorie count, but don’t compromise on protein. Proteins are required to maintain muscle, which helps in maximizing your calorie-burning potential. Protein is helpful in satiety and retaining muscle mass. It keeps you fuller for longer after meals. At least 20% -30% of the plate you consume should be made up of proteins.
Include lean protein sources such as:
- Skinless grilled chicken breast.
Fats are essential part of the diet. It should contribute about 30%-40% to daily calories. But the type of fat consumed matters a lot.
Fat will come in handy during a long, sustained workout as the primary energy sourcestates dietitian in Delhi. Good fats like nuts also provides omega-3s, which are useful for anti-inflammatory effects as well as visual acuity, and additionally is the building block for hormones, like testosterone and estrogenic.
Unsaturated fats are much better bets than saturated and trans fats from meat and fried foods.
Healthy fats options that won’t make your blood sugar spike:
For best results, pair diet with exercise for healthy weight management. At least 300 minutes of exercise per week is recommended.
Split your time and try going for aerobics, strength training and Zumba accordingly. These helps in triming the body down and use insulin more effectively.
A situation where you are eating less than you may be accustomed to normally but eating at frequent regular intervals also helps to keep satiated for longer period of time than usual.
The key to healthy weight management lies in the sources from which you get them. Try to stick to the following foods:
- Whole foods
- Lesser processed varieties of fat and
- Low-glycemic carbs,
Say no tofoods that have been sitting on the shelf at the grocery store for ages.
The other key is how much of each to eat. Portion control always plays an important role.
At the end of the day, it truly comes down to what works best for an individual and how a person is able to manage his/her blood sugar levels. But, after determining calorie and protein needs, try to partition the remaining calories pretty evenly for fat and carbs. Keep the portion size for each nutrient equal to amounts they are supposed to be in. Controlling the sugar level daily will give you best results. Even if you crave for sugar items try to swap with healthy things like sugar with jaggery.
Weight loss can be a goal which a person may see harder to achieve but it’s not impossible plus it also provides long term benefits to the body, especially for diabetes person. So, dietary management is must and the ultimate goal for diabetics.