Developing lean muscle and shedding weight with diabetes takes a specialized diet and exercise program. Diabetes is a condition where your body does not produce enough insulin to manage the amount of glucose or sugar in the blood stream, notes MayoClinic.com. Building muscle requires workouts and nutrition that supports muscle growth. Losing weight involves burning more calories than you eat daily. Decreasing your weight by 5 percent to 10 percent when you are overweight can help you manage your blood sugar levels, according to MayoClinic.com. A diabetic meal plan for muscle gain and weight loss should include healthy foods to help control your blood sugar levels while providing the nutrients needed to change the composition of your body.
Carbohydrates
When carbohydrates are digested, they are broken down into glucose, which is the body's primary source of fuel for energy. Carbohydrates are needed it help improve workout performance. Paying close attention to the type and amount of carbohydrates you consume can help you control your blood sugar levels. Simple carbohydrates are made from refined grains, such as white flour, and sugars that can dramatically increase blood sugar levels and contribute to weight gain. Your diet should include complex carbohydrates like whole grains, fruits and vegetables that digest slowly and help keep your blood sugar levels steady. The daily recommendation for carbohydrates is 45 percent to 65 percent of your daily calorie intake, notes MayoClinic.com.
Fats
Include a small amount of polyunsaturated and monounsaturated fats in your diet to improve heart health and lower blood cholesterol levels. You should consume a variety of unsaturated fats such as avocado, nut butters, olive oil, salmon, nuts, seeds and coconut oil. Try to limit foods that are high in saturated fats such as fast foods or bacon. You should get 20 percent to 35 percent of your daily calories from fats, according to the Centers for Disease Control and Prevention.
Proteins
Proteins are an important part of muscle development. A diet high in protein needs to be combined with resistance training to promote muscle growth. You should include several animal and plant-based protein sources in your diet, such as lean meats, soybeans, poultry, fish, legumes, low-fat dairy and tofu. The amount of protein needed to increase lean muscle varies by your activity levels and fitness goals; for example, a dieting, active person should consume 0.82 g of protein per lb. of body weight daily, while a recreational athlete should get 0.45 to 0.68 g of protein per lb. of body weight, notes Sheri Barke, MPH, RD, for the College of the Canyons.
Calories
The number of calories you consume daily has a direct effect on the results of your weight loss program. One pound of body fat is made up of 3,500 calories; to lose 1 lb. you need to create a deficit of 3,500 calories, states MedlinePlus. To lose 1 to 2 lbs. per week, decrease your calorie intake by 500 to 750 calories per day. Do not become too restrictive with your calorie consumption in an attempt to increase your results. To avoid jeopardizing your health, the lowest calorie recommendation is 1,200 calories per day for women and 1,500 calories for men.
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