How Does Diabetes Affect Weight Loss?
Considerations
- Not all calories are equal in the body of a diabetic. A calorie is a unit of energy. The law of thermodynamics leads us to believe that to lose weight you must eat fewer calories than you burn. Not always true because another rule of thermodynamics is that there are exceptions to the first rule. Some will not metabolize a calorie of carbohydrates the same as a calorie of protein. If all calories were metabolized equally then everyone would lose weight at the same pace.
Diets are usually low in fat, but high in carbohydrates. Carbs increase insulin secretion and insulin causes you to gain weight. People who start taking insulin usually gain weight because of this fact. The best way for diabetics to lose weight is to eat a low-glycemic diet. Fish, chicken and other high quality protein does not raise insulin levels. Combined with high-fiber, non-starch vegetables you will moderate your blood sugar and lose weight.
Expert Insight
- According to the experts at the American Dietetic Association, losing 5 percent to 10 percent of your current weight can improve your chances of staying off insulin and other medications. It is essential that you spend some time with your diabetic nutritionist recommended by your doctor. Keep your diabetes education appointment and let the experts construct a diet plan based on your medications and progress in the disease. Diabetic nutrition experts recommend diabetics follow this healthy balance:
* 50 percent to 55 percent carbohydrates
* 30 percent fat
* 10 percent to 15 percent protein
Solutions
- Carbohydrates need to be managed for effective weight loss. Know your carbs and how to count them. Complex carbs (whole grains and vegetables) are good because they absorb slowly into the blood of a diabetic cutting blood glucose spikes. Cutting carbs completely is dangerous; your body needs them, but in the right level. Balance and moderation are always best.
Exercise can lower blood sugar but in different ways. Aerobic exercise has an immediate affect on blood sugar levels. Strength training lowers the blood sugar hours after your workout.
Misconceptions
- Diabetics live by their own rules. The same diet rules that apply to others do not apply to diabetics. Carbs are important, but they have to be managed. Bedtime snacks are essential for overnight blood sugar management, not a dieting taboo. Use the resources provided by your doctor and get a diabetic professional consult. Do not let everyone tell you what to eat and when. Instead, follow the advice of your diabetic professional.
Success
- Success in weight loss is not always measured on the scales. Lower A1C levels, cholesterol and blood pressure are more important than a number on a scale. Losing weight is a struggle for anyone, but especially a diabetic. Find encouragement in the simple fact that you are taking baby steps to a healthier you.
Successful diabetic dieters named similar things that helped them lose and maintain their weight. They suggest keeping a food and exercise diary, following a low cal/fat diet and walking at least four miles per week.
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