Diabetes is a disease occurs when the amount of glucose in your body is high. Glucose is one of the major sources of energy in your body. It comes from the food you eat. Our body comprises various hormones like insulin. With the help of insulin, glucose gets into your cells to provide the body with energy. In Diabetes, your body is unable to make insulin. Due to this, glucose remains in the blood and doesn’t reach your cells.
As per the research conducted by the World Health Organization, in 1980, 108 million people were diagnosed with diabetes. The number of people with diabetes is increasing day by day. This disease can appear at any age. It is expected that international cases of diabetes will increase from 529 million to 1.3 billion by 2050.
In this blog, we will discuss how you can prevent weight loss in diabetes and stay energised the entire day.
Why Do Diabetics Lose Weight And Feel Weak
Diabetes occurs when cells do not get glucose and are unable to create energy. In such a situation, our body feels starving and starts burning fat and muscles to compensate. It causes unexpected weight loss and high glucose, also known as blood sugar.
Moreover, to eliminate the excessive amount of blood sugar from the body, our kidneys have to work overtime. It has negative effects and causes damage to our kidneys. However, this problem is most often found in the people with diabetic type 2. It is not only the sign of diabetes, but it also leads to serious issues like cancer or gastrointestinal tract. Hence, maintaining a healthy body weight is important for diabetic people.
What Foods Can Help A Diabetic Gain Weight And Muscles?
Most of diabetic people often struggle with being overweight. Weight loss issue caused by diabetes is often overlooked. But it is also a considerable issue these days. If you have diabetes and struggling with weight loss, it’s better to consult with doctors. However, following foods can help prevent muscle and weight loss in diabetes.
1. Dairy Products
Diabetic people may eat dairy products but it is important to first analyze the impact of milk consumption on their blood sugar level. For some people with diabetes, consuming full fat milk might lead to slower rise in blood sugar level in comparison to skim milk. Thus, it’s essential for you to monitor the impact of full fat dairy products on their blood sugar level before consuming them on a daily basis.
In spite of this, low fat dairy products are also beneficial in weight gain for diabetic people. It is advisable for them to consume cottage cheese (fat free), fortified plant based milk or low fat milk and low fat yogurt.
2. Limiting Caffeine, Low Calorie Beverages and Alcohol
Caffeine and other diet soda contain sugar that can increase glucose in the body. They even leave individuals feeling full. Rather than consuming alcohol and caffeine, you can have squeezed or pressed juice with pulp, smoothies and milk.
3. Healthy Oils
Healthy oils play a significant role in maintaining healthy body weight for diabetic people. There are ample healthy oils like avocado oil, extra virgin olive oil and sesame oil that can add both flavor and calories to your food.
4. Nutritious Higher Calorie-Foods
Whole grains and healthy fat foods help boost your calories and also reduce the risk of diabetes. Nutritious high calorie foods can be brown rise, nut butter, seeds, nuts, granola, fish, olive paste, beans, seeds, quinoa and wholemeal bread.
5. Fruits and Vegetable
Diabetic people should consume fruits like oranges, plum, beetroot, kiwi and guava. Vegetables and fruits include various essential vitamins as well as minerals. Green and leafy vegetables should be a larger portion of your food. It will not only help you to control blood sugar level but also help prevent weight loss.
A Diet Chart For Diabetics Losing Weight
This diet plan will help you to maintain weight and control diabetes.
| Meal | Food Options |
| Breakfast | Scrambled egg whites with tomatoes and spinach 1 bowl of unsweetened oatmeal with a sprinkle of cinnamon 1 small apple |
| Mid Morning Snack | Low-fat or non-fat yoghurt with a handful of berries |
| Lunch | Tofu salad with green vegetables like olive oil Cooked chicken breast 1 small serving of brown rice and quinoa |
| Afternoon snack | Carrot Cucumber |
| Dinner | Baked plant-based protein sources like chickpeas or lentils Steamed or roasted non-starchy vegetables, for example, green beans and broccoli Quinoa or Brown rice |
| Evening snack (if required) | Handful of unsalted nuts as if walnuts or almonds |
| Hydration | Drink a lot of water throughout the day Unsweetened herbal teas |
What Happens If Diabetics Lose A Lot Of Weight?
Weight loss in diabetic people often leads to risks of serious complications such as heart stroke and diseases. Conversely, losing weight can be both beneficial and risky. This is because in some cases, it helps control blood sugar level.
Unexplained Weight loss in diabetes is a sign of type 2 diabetes. This is the stage where diabetic people experience loss of more than 10lbs or 5 per cent of their body weight in 6 to 12 months without fundamental lifestyle, diet and exercise changes. It is the time when diabetic people need to focus on their health and try to find out the appropriate reasons for weight loss.
It is recommended to consult with doctors to control this weight loss in diabetes. They will help prepare a diet chart as per your body’s requirements.
How Can I Prevent Diabetes Without Losing Weight?
If you have diabetes and constantly losing weight, it is time to change your lifestyle and diet plan. First of all, you need to concentrate on a balanced diet. This means you should include whole grains, green vegetables, fruits, healthy fats and lean proteins in your diet. Monitor your carbohydrate intake as well as opt for complex carbohydrates with a low glycemic index.
Secondly, engage in regular physical exercise, for example, swimming, walking and biking. You should aim for at least 150 minutes of moderate-intensity aerobic activities per week. You should go for regular diabetes checkups and screenings.
If you smoke or consume alcohol, consider quitting. Both have a huge negative impact on your health and also lead to complications. Moreover, it is essential to stick to your treatment plan as it helps maintain blood sugar levels in your body.
I hope this article will help you to prevent weight loss in diabetes. Apart from this, if ever go through such a situation, firstly consult with your doctor and follow the above guidelines to get a healthy life.
