Fast weight loss is rarely sustainable and can be downright unhealthy -- whether you have type 2 diabetes or not. But fad diets can be especially dangerous if you have type 2 diabetes, because you may not be taking insulin and may instead be managing your diet to keep your blood sugar stable. Losing weight is important -- shedding just 10 percent of your body weight can reduce insulin resistance and lower your risk of heart disease, according to the National Institute of Diabetes and Digestive and Kidney Diseases. Aim to lose 1 to 2 lbs. per week by making permanent changes in your diet and lifestyle.
Avoid High-Protein Diets
You might be tempted by the fast results promised by high-protein/low-carbohydrate diets. Although limiting carbohydrates may have positive results, high-protein diets are not recommended for diabetics. Diabetes is the No. 1 cause of kidney disease in the United States. Because digesting protein taxes your kidneys, the American Diabetes Association recommends that no more than 20 percent of your calories come from protein. High-protein diets such as Atkins may have 35 percent of their calories from protein. Diabetes also increases your risk of heart disease. The large amounts of saturated fat found in animal proteins can raise your cholesterol and further increase this risk.
Choose Low-GI Carbohydrates
Although you need carbohydrates, you want to choose nutrient-dense carbs that have little effect on blood-sugar levels. Keeping your blood sugar stable will reduce sugar cravings and possible binge-eating. The glycemic index ranks carbs on a scale of 1 to 100 -- the lower the score, the lower your blood sugar stays. Most high-fiber vegetables, fruits and whole grains are low on the GI. Most sugary, processed and refined foods are not. Use the glycemic index only as a guideline. Fat, as well as fiber, lowers the GI of foods, so some unhealthy high-fat foods may be low on the glycemic index.
The Diabetes Exchange Diet
Developed specifically to control carbohydrate intake and keep blood-sugar levels stable, the diabetes exchange diet is a flexible eating plan that offers a variety of healthy food choices. Foods are divided into six categories, such as starch, protein and fat. You'll eat a certain number of exchanges, or servings, from each category. The number of exchanges you eat depends on your daily calorie intake. You'll consume a combination of low-GI carbs, lean protein and unsaturated fat at every meal. Try to space your food evenly throughout the day, eating every three to four hours, which will help you avoid low blood sugar -- and the urge to binge.
Exercise
No matter what type of eating program you follow, don't try to lose weight by just dieting. Adding exercise to weight-loss efforts will help you lose body fat, not just water weight or lean muscle mass. Being physically active can also improve cardiovascular health, lowering your risk of heart disease. Regular exercise can help you lower your blood-sugar levels, too. If you're just starting an exercise program, check your glucose levels before, during and after exercising -- pay attention to your body and watch out for low-blood sugar, or hypoglycemia. You may need to adjust the time or dose of any diabetes medication you're taking.
References
- National Diabetes Information Clearinghouse: Insulin Resistance and Pre-Diabetes
- MayoClinic.com; Fast Weight-Loss -- What's Wrong With It?; Donald Hensrud, M.D.; Novemeber 20, 2009
- National Kidney and Urologic Diseases Information Clearinghouse: Kidney Disease of Diabetes
- Glycemic Index: About Glycemic Index
- Universoty of Maryland Medical Center: Diabetes Diet -- Diabetic Exchange Lists
