Leena Watts
Losing weight can be challenging, especially for those with diabetes, but it can be done. Excess weight is a major risk factor for developing type 2 diabetes, and losing just a few pounds can make blood sugar levels easier to manage and reduce the risk of other related health problems. While willpower and strict diets are not sustainable, a balanced approach that combines a healthy diet with exercise is key. This includes eating healthy foods, controlling portions, and exercising regularly, with a positive mindset to stay motivated. Some studies suggest that time-restricted eating or intermittent fasting can be effective for weight loss in people with type 2 diabetes, while others recommend a low-carb diet to control glucose levels.
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Intermittent fasting
Small studies have suggested that intermittent fasting is safe and promotes weight loss in people with type 2 diabetes. A recent clinical trial compared fasting and calorie restriction for weight loss and blood sugar reduction. The fasting group could eat anything they wanted, but only between noon and 8 pm. The study found that the fasting group's diet was easier to adhere to than calorie restriction, and no serious side effects were observed.
However, it is important to note that fasting is not recommended for everyone, and people with diabetes are at particular risk of complications from marked changes in food and liquid intake. Before starting a fast, it is crucial to consult a healthcare professional to learn about any associated risks and create a fasting management plan, especially if you are taking medication.
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Low-carb diets
For those with diabetes, losing weight can be a way to improve your health and reduce the risk of developing related problems. A low-carb diet is one option for losing weight.
There is evidence that low-carb diets can improve blood sugar management, decrease medication needs, and reduce the risk of diabetic complications. Several studies have found that restricting carbohydrates improved blood sugar levels, body weight, and other markers. One study found that participants on a low-carb diet lost an average of 13 pounds and had better A1C and fasting blood glucose levels at the six-month mark. Another study found that a low-carb diet reduced the risk of developing diabetes within the next three years by nearly 60%.
However, it is important to note that there is no one-size-fits-all approach to weight loss, and there is no strong evidence that following a low-carb diet is more beneficial in managing diabetes than other approaches in the long term. Some people may find it challenging to adhere to a low-carb diet long-term because it may not be a sustainable eating pattern. Additionally, some carbohydrate foods contain essential vitamins, minerals, and fibre, which are important for a healthy diet.
If you are considering a low-carb diet, it is important to speak to your healthcare team for support and to adjust your medication dosages if needed.
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Mediterranean diet
The Mediterranean diet is a popular choice for people looking to lose weight with diabetes. This is because it has been shown to reduce the risk of diabetes, heart disease, and some cancers. It is also flexible, allowing for adjustments to be made based on individual calorie needs and preferences.
The Mediterranean diet is largely based on plant foods, so it includes a lot of fruits and vegetables, beans and pulses, nuts and seeds, and whole grains. It incorporates heart-healthy unsaturated fats while limiting saturated fats from red meat, sweets, and high-fat dairy items. Olive oil is used as the main source of dietary fat. The diet also includes some dairy products (mainly yogurt and cheese) in low to moderate amounts, and lean protein like chicken, eggs, and fish, in moderation. Red meat and processed foods are usually consumed in much smaller amounts, and wine is included in moderation.
The Mediterranean diet is not just about what you eat, but also about how you eat. It is recommended that you slow down and take the time to enjoy your meals, rather than eating on the go or in front of the television. This can help improve your health and make your meals feel more satisfying.
- Breakfast: Greek yogurt with strawberries and chia seeds, or Date & Pine Nut Overnight Oatmeal
- Lunch: a whole grain sandwich with hummus and vegetables, or Vegan Superfood Grain Bowls
- Dinner: a tuna salad with greens and olive oil, as well as a fruit salad, or Mediterranean pizza made with whole wheat pita bread and topped with cheese, vegetables, and olives
There are several snacks that can be included in the Mediterranean diet, such as:
- Greek yogurt with fruits or vegetables
- Cottage cheese with cucumber and/or tomatoes
- Nuts like almonds or walnut halves
- Peanut butter with apple or on whole-wheat toast
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Exercise
It is important to consult with a healthcare professional, especially a diabetes team, before starting any new exercise regimen. This is because physical activity can affect blood sugar levels and medication dosages, especially for those treating diabetes with insulin or certain medications. For example, aerobic exercise can cause an immediate decrease in blood sugar levels. Therefore, it is crucial to monitor blood sugar levels closely when beginning an exercise routine.
Exercising with a friend or joining a group fitness class can be a great way to stay motivated. Additionally, working with a coordinated care team that includes an exercise physiologist can help individuals with diabetes make safe and effective behaviour modifications and lifestyle changes.
Small, simple lifestyle changes, such as committing to 30 minutes of moderate daily exercise, can have a significant long-term impact on weight loss and diabetes management.
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Positive mindset
Losing weight with diabetes can be challenging, and maintaining a positive mindset is crucial for success. Here are some tips to stay motivated and positive throughout your weight loss journey:
Recognize Emotional Eating: Emotional eating can sometimes hinder weight loss efforts. Recognize and acknowledge the emotions that trigger your eating habits. If you feel guilty after eating a treat, or tend to eat more when upset, it is important to address these feelings. By understanding the emotional connection to food, you can develop healthier coping mechanisms and stay on track with your weight loss goals.
Positive Self-Talk: Engage in positive self-talk and affirmations to stay motivated. Remind yourself of your strengths and capabilities, and celebrate your small achievements. A positive mindset can help you stay committed to your goals and make healthier choices.
Set Realistic Goals: Setting realistic and achievable goals is essential for maintaining a positive mindset. Avoid setting unrealistic expectations that may lead to disappointment. Instead, break down your weight loss journey into smaller, manageable goals. For example, aim for a modest weight loss of around 5% of your body weight, as recommended by doctors. This can improve blood sugar management and reduce the risk of complications.
Find Enjoyable Activities: Discover physical activities that you genuinely enjoy and stick with them. Finding pleasure in your chosen form of exercise will help you stay motivated and engaged. Whether it's dancing, swimming, or walking, choose an activity that brings you joy and makes you look forward to moving your body.
Seek Support: Losing weight can be challenging, and it's important to ask for help when needed. Reach out to your healthcare team, including a dietitian or diabetes educator, to guide you through the process. They can provide valuable advice on meal plans and long-term strategies tailored to your needs. Additionally, consider connecting with others on online forums or support groups to share experiences and tips.
Remember, weight loss is a journey, and maintaining a positive mindset is a crucial aspect of achieving your goals. Be kind to yourself, stay patient, and celebrate your progress along the way.
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Frequently asked questions
Weight loss for people with diabetes can be achieved through a combination of exercise, healthy eating, and portion control. Some popular diets include the DASH diet, the Mediterranean diet, and low-carb diets. It is important to consult a doctor or a trained healthcare expert before starting any new diet or supplement regimen.
Losing just a few pounds can make people with diabetes feel better, as it gives them more energy and makes it easier to manage their diabetes. However, there is no exact number for how much weight a person with diabetes should lose, and a healthy weight will differ from person to person. Two ways to assess if your weight is healthy are to calculate your body mass index (BMI) and measure your waist circumference.
People with diabetes who want to lose weight can try vegetarian or vegan diets, which have been shown to help with weight loss and lower fasting glucose and waist circumference. It is important to carefully plan these diets to ensure essential nutrients are not lost. Time-restricted eating, or intermittent fasting, is another strategy that has been shown to be effective for weight loss in people with type 2 diabetes.
