Diabetics who wish to gain weight must increase their caloric intake and keep blood glucose levels balanced. Three meals and two snacks should be consumed at the same time of day and consist of the same amount of carbohydrates. Strength training and cardio exercise is necessary to burn fat and build lean muscle. Consult your endocrinologist or registered dietitian for weight-gaining advice based on your particular situation.
Cardio and Strength Training
Exercise aids diabetics in their crusade to manage their blood glucose levels. Heart disease is the leading complication of diabetes, so keeping your heart healthy should be a concern. According to the U.S. Department of Health and Human Services, adults should engage in at least 150 minutes of moderate intensity exercise every week to lower the risk of heart disease; this breaks down to a 30-minute brisk walk five days per week. Incorporate this with strength training at least twice per week. Begin with one to two sets of 10 repetitions for upper body muscle groups and 20 repetitions for lower body muscle groups. Allow a rest period of 30 to 60 seconds between each set. Building muscle will increase your body's fat-burning capacity, add lean muscle and increase your weight.
Elevating Metabolism
Eating breakfast should be consumed every morning to jump start metabolism and to help diabetics avoid hypoglycemia, the sudden dip of blood glucose levels. Drink a glass of water after waking if you prefer to eat breakfast after you are ready to start your day. Keeping metabolic activity elevated is essential when attempting to eliminate body fat and increase lean muscle. For this to happen, you must stay hydrated and consistently eat three meals a day and two snacks. Skipping meals will cause you to overeat and your metabolism to slow down, which are detrimental to a person aiming to gain weight.
Protein
Protein is an essential component of a healthy diet for those with and without diabetes, though over-consumption is useless. Proteins are composed of amino acids, which help rid the body of free radicals that cause aging, disease and sarcopenia, the gradual breakdown of the body. They also help build lean muscle, which weighs more than fat. Consuming lean protein will help your muscles recover after strength training without adding additional fats, which you are trying to rid yourself of. Add beans, fish, chicken or turkey to your daily diet to add lean protein. Meats should be broiled, boiled, steamed or baked and prepared with seasoning instead of breaded. According to the American Diabetes Association, the Recommended Daily Allowance of protein is dependent upon your weight and daily caloric consumption. The standard is 0.8 mg of protein per kilogram of weight with intake not exceeding more than 20 percent of your total daily calories.
Tracking Calories
Tracking calories helps you understand what and how much you are putting into your body. Follow this adage, "If you bite it, write it." Use a small spiral-bound notebook as a portable food journal in which you will log everything you eat and drink. Don't forget condiments such as toppings, sauces and gravies as these too sometimes have calories, sugars and fats. Reflect on your food journal everyday to determine if you have met your dietary goals and make changes where necessary. Note your blood glucose levels to ensure that your diet and exercise regimen is helping -- not hurting -- your diabetes.
References
- Physical Activity Guidelines for Americans: Chapter 7: Additional Considerations for Some Adults
- University of New Mexico: Training Clients With Diabetes
- "Diabetes Care;" Nutrition Recommendations and Interventions for Diabetes; American Diabetes Association; January 2008
- American Diabetes Association: Sweets and Desserts
