The most common form of diabetes is type 2 diabetes. This illness occurs when your body can no longer properly process or produce insulin to manage your blood sugar effectively. Diabetes raises the risk for heart disease and other chronic illnesses. In "The Insulin Resistance Diet," author Cheryle R. Hart says that proteins and fats do not increase insulin levels and are ideal foods to eat when trying to gain weight if you suffer from type 2 diabetes. Consult with your physician first before starting a program to increase weight.
Step 1
Eat lean meat, fish, poultry and eggs. Lean meat choices include flank or sirloin cuts, extra-lean ground pork, lamb, or beef. Egg substitutes or egg whites are good high-protein, low-cholesterol choices as well.
Step 2
Add dried beans, lentils, peas and soy products to your weight gain diet. You can eat as many legumes as necessary to satisfy your hunger. Beans do contain complex carbohydrates, but they are slowly released and will not spike your insulin levels. A half-cup of beans is about 110 calories, so to increase weight you can eat a full cup for twice as many calories.
Step 3
Consume low-fat or nonfat dairy products such as milk, cottage cheese, cheese and yogurt. Always pick products that contain no added sugars so it will not increase your blood sugar levels. Dairy products contribute a significant amount of calories to a diet. A cup of low-fat milk is about 120 calories, so drinking this beverage between meals will help with weight gain.
Step 4
Snack on nuts and seeds in between meals. Almonds, walnuts, peanuts, pine nuts, pistachios, Brazil nuts, and sunflower and pumpkin seeds contain about 180 calories per serving and a significant amount of healthy monounsaturated fat. The high protein count in nuts and seeds does not have an affect on insulin levels.
Step 5
Cook with high-calorie oils that contain a significant amount of healthy fat. Olive, canola, sunflower, coconut, sesame and walnut oils are good choices. Two tablespoons contribute about 120 calories while stabilizing blood sugar levels.
Tips and Warnings
- Exercise for at least 30 minutes a day. Sleep for seven to eight hours a night.
- Gaining weight is not meant to treat type 2 diabetes. Always consult your doctor before starting a new diet plan.
References
- "The Prescription for a Lifetime of Great Health"; The Doctors & Mariska van Aalst; 2010
- "The Low GI Handbook"; Dr. Jennie Brand-Miller, Dr. Thomas M.S. Wolever, Kaye Foster-Powell, and Dr. Stephen Colagiuri; 2010
- "The Insulin-Resistance Diet"; Cheryle R. Hart, M.D. and Mary Kay Grossman, R.D.; 2008
