Insulin is a hormone in your body that helps to introduce glucose -- your energy source -- into your cells. If your body does not produce enough insulin or becomes desensitized to insulin -- conditions known as diabetes type 1 and type 2, respectively -- your physician may recommend insulin injections. Because these injections are based on your daily food intake, losing weight can be difficult when it involves making dietary changes. While you should always speak to your physician before beginning any type of exercise program, there are steps you can take to lose weight and manage your insulin intake.
Step 1
Exercise most days of the week. If you have not currently been exercising, start small with 10- to 15-minute increments of low-impact physical activity, such as walking or swimming. If you are currently exercising, increase your time increments up to 60 minutes, most days of the week. However, monitor your blood glucose before, during and after exercise to ensure your blood sugar levels do not get too low.
Step 2
Swap high-fat meats for lower-fat options in your diet. For example, instead of eating a steak with visible fat or fried meats, you could eat grilled chicken or baked fish. By decreasing fat in your diet, you will not affect your insulin injections because they are measured based on glucose found in carbohydrate sources. Because high-fat foods also tend to be high in calories, making this switch can help you lose weight. As a general rule, no more than 30 percent of your calories should come from fats, according to the University of Maryland Medical Center.
Step 3
Eat several small meals throughout the day that contain components such as lean proteins, vegetables, fruits or whole grains. Eating small meals helps you maintain constant blood glucose levels while also helping you to feel full. You may need to talk to your dietitian or physician about appropriate timing for your insulin doses and amount of dosage needed.
Step 4
Refrain from eating high-sugar foods, which tend to be higher in calories that could lead to weight gain. Examples include cookies, cakes and pies. Instead, choose snacks that are less likely to make your blood sugar levels increase, such as a pear and low-fat string cheese.
Step 5
Increase your intake of fiber-containing foods, such as whole grains and vegetables. While fiber is considered a carbohydrate, the body does not digest it, meaning it is less likely to impact blood sugar. As an added bonus, fiber-containing foods tend to be lower in calories and cause the other foods in your stomach to be digested more slowly, helping you maintain steady blood sugar levels.
References
- "Diabetes Spectrum"; The Dilemma of Weight Loss and Diabetes; Marion Franz; M.S., R.D., L.D., C.D.E.; July 2007
- KidsHealth; Weight and Diabetes; May 2011
- University of Maryland Medical Center; Diabetes Diet - Weight Control for Type 2 Diabetes; May 2009
- MayoClinic.com; Can Diabetes Drug Also Help Me Lose Weight?; Maria Collazo-Clavell, M.D.; March 2010
