Losing weight can be a symptom of diabetes. Because the body is not able to process sugar in the blood, calories that are normally used are lost. Even though you may eat a normal amount, the loss of sugar and calories from diabetes will still lead to weight loss. However, you can still manage diabetes while maintaining a healthy weight.
Step
Method 1 of 2: Changing Diet
Step 1. Eat regularly
You may feel full after eating a small amount. If so, eating the standard amount of three times a day may not be right for you because food intake can be insufficient. Instead of eating three large meals a day, divide them into smaller, more frequent meals.
- Eat five to six times a day, rather than three or two large meals.
- Add toppings and accompaniments to foods to increase the calories.
- When you eat, eat as much as you can.
Step 2. Eat nutrient-rich foods
Try high-nutrient foods to make sure you're still getting enough nutrients. Eating in large quantities can not guarantee the body remains healthy. Try eating some of the following foods to get enough nutrients.
- Wheat, pasta, and bread should be made from whole grains. Avoid processed versions of these foods.
- Eat plenty of fruits, vegetables, dairy products, whole grains, and low-fat meats.
- You might want to try a milkshake or smoothie.
- As always, monitor your diet to keep blood sugar levels within safe limits.
Step 3. Avoid drinking any drinks before eating
Some people may think that their appetite can be increased by drinking certain drinks before eating. Drinking can make the stomach feel full, before you actually eat food. Avoid this by not drinking any drinks at least half an hour before eating.
If you still want to have a drink before a meal, make sure it contains nutrients and calories
Step 4. Eat the right snacks
If you enjoy eating snacks, between meals, make sure they offer good nutritional value. Snacks should be able to be extra fuel for the body as a buffer between meals. This snack should not be something that smells like junk food, especially if you have diabetes. An increase in calorie intake will be required to gain weight and proper nutrition is necessary for health. Try some of the following foods to make sure you're getting the calories and nutrients in the snacks you eat:
- Tree nuts (fruit geluk)
- Cheese
- Peanut butter
- Avocado
- Dried fruit
Step 5. Eat the right types of carbohydrates
Increasing the amount of carbohydrate intake can be a great way to gain weight and provide energy to the body. However, diabetics should be aware that carbohydrates can affect blood sugar levels. Try eating the following foods to increase your carbohydrate intake without causing harmful effects on blood glucose levels.
- Whole grains
- Nuts
- Milk
- Yogurt
Step 6. Increase weight through proper fat consumption
Fat is one of the most calorie-dense foods. Through a high-fat diet, weight gain can be achieved quickly and easily. However, not all types of fat apply equally to your health. Monounsaturated and polyunsaturated fats are considered "good" fats in general, while you should try to avoid saturated and trans fats. Eat some of the following foods to get healthy fats in your diet.
- Use olive or canola oil when cooking.
- Eat tree nuts, seeds, and avocados.
- Try natural peanut, cashew or avocado butter.
- As always, monitor glucose levels as you make dietary changes to keep them within safe limits.
Method 2 of 2: Goal Setting
Step 1. Know a healthy weight for you
Not everyone has the same target because each individual has a different body. Many people don't know about a healthy weight, and because of this, they try to reach the wrong goals. Being under or over weight can affect your health, so try to achieve an optimal weight.
- The most common measurement method used to determine ideal body weight is known as BMI, or Body Mass Index.
- There are many online calculators available to help determine body mass index.
- The formula used for calculating the imperial unit of BMI is weight (lb) / [height (in)]2 x 703.
- The formula used to calculate the BMI metric unit is weight (kg) / [height (m)]2
- Generally, a BMI value between 18.5 and 24.9 is considered normal weight.
Step 2. Understand your calorie intake
In essence, weight gain comes from increasing calorie consumption. By eating more, you will gain weight. However, you still need to learn how to estimate the number of calories needed in a day to gain weight.
- Count the number of calories you consume in a day.
- Add 500 calories per day for one week. Check for weight gain.
- If there is no improvement, add another 500 calories per day for the next week.
- Do this until you start gaining weight. Maintain a level of calorie intake until a healthy weight is achieved.
- A rough estimate of the number of calories needed to gain weight is about 3,500 calories per day. This amount is more or less comparable to an increase of 0.45 kg.
Step 3. Exercise
Exercise can help build muscle and, at the same time, stimulate weight gain. Appetite may also increase after exercise. By increasing your food intake and exercising, you help this extra food to be processed into muscle instead of fat.
- Lifting weights or strength training is a great way to convert extra calories into muscle.
- Exercise is a great way to reach your goals in a healthy way.
Tips
- Always monitor blood glucose when you change your diet.
- Don't be in a hurry to reach your goal. Do it gradually to find out which foods you prefer and have the most benefits for you.
- Talk to your doctor to find out what they think would be the best way for you to gain weight without compromising diabetes management.
