Although losing weight may be as simple as consuming fewer calories than you burn, dieting when you have diabetes may be more challenging. Insulin is the hormone that moves glucose from your bloodstream into your cells for use as energy. It's common to gain weight when you start using insulin, because your body is now using sugar more efficiently. Before you added insulin, much of the sugar in your blood was eliminated in your urine, rather than moved into your cells. Extra glucose moved into your cells, but not used as energy, is stored as fat. Glucose stored as fat causes weight gain.
Step 1
Choose low glycemic index carbohydrates. The glycemic index measures how fast your glucose level rises after eating any carbohydrate. Pure glucose scores a perfect 100 on the GI, and everything is rated in relation to glucose. Foods that score less than 55 on the GI are considered low-GI foods. It's important to note that not all low-GI foods are low-calorie or low-fat.
Step 2
Exercise at least five times per week. Regular low or moderate aerobic exercise will improve insulin sensitivity and help prevent cardiovascular disease -- people with diabetes have a higher risk of heart disease. The University of Maryland Medical Center recommends avoiding high-impact exercise because diabetics have weaker blood vessels in their feet.
Step 3
Limit your intake of sodium, cholesterol and saturated fat. People with diabetes are at a much greater risk for high blood pressure, heart disease and stroke. The Mayo Clinic suggests that no more than 7 percent of your daily calories come from saturated fat and that you eliminate trans fats, found in margarine and snack foods, completely.
Step 4
Practice portion control. Eating the right foods is only the first step; eating too much of even healthy foods may lead to weight gain. Read the nutritional information on packaged foods to learn what constitutes a single serving size. There are also visual clues that can help you determine portion size if you can't weigh or measure your food. A 4-oz. portion of protein is about the size of a deck of cards, and a serving of a baked potato is the size of a computer mouse.
Tips and Warnings
- Set realistic goals for yourself. Don't try to lose more than 1 lb. per week -- even losing just 7 percent of your body weight will increase your insulin sensitivity.
- Always talk to your doctor before beginning any weight-loss program.
References
- "American Journal of Clinical Nutrition"; Glycemic Index: Overview of Implications in Health and Disease; DJ Jenkins, et al.; July 2002
- University of Maryland Medical Center: Diabetes Diet -- Weight Control for Type 2 Diabetes
- Mayo Clinic: Diabetes Diet -- Create Your Healthy Eating Plan
- Joslin Diabetes Center: Diet Strategies for Women With Diabetes -- Why Some Work and Why Some Don't
