Gestational diabetes is a metabolic change that often develops in pregnant women. If you believe you suffer from it, you should talk to your doctor about how to safely gain weight during pregnancy. Read on to find out more.
Steps
Method 1 of 3: Feed Well
Step 1. Know how much you should gain weight
If you have gestational diabetes mellitus, you shouldn't gain more than 1.5-3 kg in the first trimester, 0.250-0.500 kg per week in the second trimester, and 1.5 kg per month in the third trimester. It is important to maintain this rhythm so that the insulin and blood sugar levels remain within an optimal range.
Your glycemic goal should be 80-105mg / dL when fasted and below 130mg / dL after meals. Glycated hemoglobin (HbA1C) should be between 5-6%
Step 2. Count the calories
The daily calorie intake should be 20-24 calories for each kilo of body weight; this means that you should consume between 2000-2500 calories per day if you are of average weight. However, if you are obese, your calorie intake should be between 1200-1800 calories per day.
Divide your calorie intake rationally, so as to consume the correct amount at each meal. You should take 25% for breakfast, 30% for lunch, 15% for snack and 30% for dinner
Step 3. Eat a balanced diet
A pregnant woman should eat 50% carbohydrates, 20% protein and 25-30% fat. If you are obese, reduce your fat intake by 25-35%.
- Choose complex carbohydrates such as whole grains, whole oats, spelled and brown rice; pasta and bread should also be wholemeal. Avoid potatoes, white flour, and baked goods, which raise your blood sugar and make you fat.
- Increase your protein intake by eating legumes, beans, eggs, fish, lean meat, skinless poultry, turkey, milk, and dairy products. The latter should be low in fat.
- Consume more fruits and vegetables that contain vitamins and micronutrients. Don't use artificial salad dressings.
Step 4. No fast food
Junk foods are everywhere, avoid pre-cooked meals and stay away from those calorie-rich but nutritionally useless foods. Refined and pre-cooked foods contain many preservatives, do not eat:
Butter, jellies, pickles, jams, syrups, sorbets, meringues, pampering, candies, ice creams, pastries etc …
Step 5. Eat healthy foods that are high in calories
These are nuts and seeds such as almonds, walnuts, peanuts, pecans, macadama nuts, sunflower seeds, flax seeds, sesame seeds. You can consume peanut butter, dark chocolate, and cheese.
Avoid fresh cheeses during pregnancy, due to their bacterial content
Step 6. Don't use artificial sweeteners
You shouldn't replace natural sugar with synthetic products during pregnancy, even more so if you have gestational diabetes. Here are what they are:
Saccharin, aspartame, cyclamates, acesulfame K
Method 2 of 3: Follow the Right Workout
Step 1. Exercise in moderation
Your goal is to gain the right amount of weight without extra pounds. Exercise improves glucose metabolism and maintains its level between 95mg / dl and 120 mg / dl. Moderate exercise means:
- Take the stairs instead of taking the elevator.
- Take a quick walk on your lunch break.
- Park on the furthest pitch and walk to your destination.
- Get off the bus or subway a couple of stops earlier and walk to your destination.
- Walk or ride your bike whenever possible without getting tired.
Step 2. Train at least three times a week
Gynecologists recommend 15-30 minutes of moderate physical activity at least three times a week, but it's best to follow a supervised training plan. Avoid strenuous activities when pregnant, if you can't be followed by a personal trainer, take a quick walk.
Step 3. Swim when you can
This is the best exercise when you are pregnant. It is a low impact workout as buoyancy helps you support your spine and limbs. If the pregnancy is advanced, you can swim and walk in shallow water instead of doing many laps.
Method 3 of 3: Insulin Therapy
Step 1. Recognize the benefits
Managing insulin levels improves carbohydrate metabolism and lowers blood sugar. Insulin also helps not to gain excess weight. Therapy should be set according to individual conditions, weight, lifestyle, age, help in the family and the woman's work. Always strictly follow your doctor's instructions regarding insulin injections.
Step 2. Know when you should have this therapy
If fasting glucose is above 110mg / dl and postprandial above 140mg / dl despite a careful diet, insulin therapy may be indicated. Usually 3-4 regular injections of human and intermediate insulin are given.
- Before dinner, the intermediate one is administered. It is calculated about 0.5-1 U / kg per day divided into several doses. This treatment aims to maintain fasting blood glucose around 90 mg / dl and postprandial blood glucose below 120 mg / dl.
- If your blood sugar exceeds these values at least twice a week, consult with your diabetologist to change your therapy.
Step 3. Measure your blood sugar
You should do this every day using a blood glucose meter to avoid hypoglycemia (low blood sugar) episodes. Furthermore, this test is important for regulating insulin therapy. Learning to use a blood glucose meter is important, always choose an instrument whose reagent strips are always available. At first you will have to take 3-4 measurements a day or even at night.
