Weight loss can be a symptom of diabetes. Since the body is unable to use blood sugars, those calories that would normally be used are lost. Even if you eat a normal amount of food, this loss of sugar and calories caused by diabetes will cause you to lose weight. Fortunately, there are remedies for maintaining an appropriate body weight while having diabetes.
Steps
Part 1 of 2: Changing Your Diet
Step 1. Eat frequently
You may find that you feel full even after eating very little. If so, the three standard daily meals may not be enough to feed you. Instead of trying to eat more for breakfast, lunch, or dinner, break down these meals and eat more frequently.
- Eat 5-6 meals a day instead of the normal 2 or 3;
- Add extra ingredients and toppings on top of the food to increase calorie intake;
- Eat as much as possible with each meal.
Step 2. Go for foods rich in nutrients
Try to eat those foods that are high in nutrients to ensure proper sustenance for the body. Simply increasing the amounts to gain weight does not ensure that you will be able to stay healthy. Try to include the following foods in your diet to meet your body's needs.
- Whole grains, breads and pasta, avoid refined white ones;
- Eat lots of fruits, vegetables, dairy products, nuts, oil seeds, and lean meats.
- Prepared nutritious smoothies based on fresh fruits and vegetables;
- As always, monitor what you eat to provide the body with an appropriate amount of sugar.
Step 3. Do not drink fluids before eating
Otherwise you could spoil your appetite. Drinking any kind of drink could make you feel full before you even start eating. To avoid this risk, stop drinking at least half an hour before meals.
If you feel like having a drink before you start eating, choose a drink rich in nutrients and calories
Step 4. Choose the right snacks
If you have a habit of munching on snacks between meals, make sure they are high in nutritional value. Snacks and snacks should provide your body with some extra fuel to help keep you energized. They shouldn't be an excuse to indulge in junk food, especially if you're diabetic. To gain weight you need to take in more calories, but to be healthy you need to do it through the right foods. The ones listed below will guarantee you a high intake of calories and nutrients that are good for the body:
- Dried fruit;
- Cheese;
- Peanut butter;
- Avocado;
- Dehydrated fruit.
Step 5. Learn to choose the right carbohydrates
Taking them in larger quantities can be a great way to gain weight and provide your body with energy. However, people with diabetes should know that carbohydrates can affect glucose levels. Try eating the following foods to increase your carbohydrate intake without your glucose hitting dangerous peaks.
- Whole grains;
- Beans;
- Milk;
- Yogurt.
Step 6. Gain weight by eating the right fats
Fats are among the foods that contain the most calories. By including them in your diet, you will be able to gain weight more easily and quickly. However, be careful as not all fats are beneficial to health. The monounsaturated and polyunsaturated ones are considered "good", provided you consume them in moderation, while the trans and saturated ones should always be avoided. Eat the following foods to include the healthiest fats in your diet:
- Extra virgin olive oil, also use it for cooking;
- Nuts, oil seeds and avocados
- Almond, peanut or cashew butter (100% natural);
- As always, keep your glucose levels monitored when modifying your diet to avoid any health risks.
Part 2 of 2: Set Goals
Step 1. Find out what your ideal body weight is
When it comes to losing or gaining weight, goals need to vary from person to person. Each of us is unique and the value that corresponds to healthy body weight varies from individual to individual. Many people do not know how much they should weigh to be healthy and for this reason they struggle to reach the wrong goals. Being underweight or overweight can affect your well-being, so make sure you're moving towards the right goal.
- The data that best expresses the value of the ideal weight is the so-called "body mass index" (BMI);
- Online you can find several sites that allow you to calculate your BMI in a few moments;
- The formula used to calculate BMI is as follows: body mass (kg) / height2 (m2);
- According to the World Health Organization, BMI can be grouped into 4 categories: underweight (BMI below 19), medium (BMI between 19 and 24), overweight (BMI between 25 and 30) and obesity (BMI at above 30).
- Knowing your BMI should be between 19 and 24, you can set goals for achieving a healthy body weight.
Step 2. Understand the concept of calorie intake better
In simple terms, weight gain is the result of an increase in the number of calories consumed. The more you eat the more you get fat. Nonetheless, you should learn to determine with relative accuracy how many calories you should consume each day to gain weight.
- Calculate how many calories you currently consume on a typical day;
- Consume 500 extra calories per day for a week. Check your weight on the scale;
- If you haven't gained weight, add another 500 extra daily calories for a week;
- Keep doing this until you start gaining weight. At that point, keep that calorie level until you reach a healthy body weight.
- Broadly speaking, the calorie intake required to gain weight is around 3,500 calories per day to gain weight by around half a kilo.
Step 3. Exercise
Physical activity allows you to develop muscles and thus gain weight. In addition, you will feel hungry after training. By eating more and exercising, you will be able to turn the extra calories into muscle instead of storing them in the form of fat.
- Lifting weights or doing exercises to increase muscle strength is the best way to convert calories into muscle.
- Exercising is an excellent way to achieve a healthy body weight while maintaining and improving your health.
Advice
- Keep your glucose levels monitored when changing your diet to avoid any health risks.
- Don't rush to reach your goals. Go slowly to identify which foods work best for you.
- Ask your doctor for advice on the best way to gain weight and continue to treat diabetes in your specific case.
