Can thin people get diabetes? Type 2 Diabetes and Weight Gain? Sounds a little off … right? In general, type 2 diabetes is associated with a high BMI and is overweight or obese. But there are few people who experience inexplicable weight and muscle loss and for whom diabetes goes undetected. Uncontrolled sugar is sometimes noted with sudden weight loss. And there are people who are underweight and yet diabetic. Here are some important tips and a weight gain Indian diet plan for diabetics (type 2 diabetes).
Why Do You Lose Weight With Diabetes? (Diabetes and weight loss)
Diabetes is a metabolic disorder in which insulin is either not absorbed by the cell or is not produced by the cell. This, in turn, limits the transport of excess sugar into the cells where it is used as fuel. To get fuel, the body breaks down the stored fats and muscles. If your sugar level is continually abrupt, your body will continue to deplete its stores of fat and muscle. This leads to unnecessary weight loss.
Read on – Symptoms of Diabetes
Most of the information available is related to how to lose weight in order to maintain sugar levels. So let's discuss how to gain healthy weight with diabetes.
Weight gain in diabetics:
Here are some weight gain tips for type 2 diabetics.
Set a weight gain goal:
First of all, we need to limit the kilograms for weight gain. Establish an achievable weight gain goal. It can be slow, but the weight gain must be proportionate. Therefore, in addition to the weight gain in fat and bone mass, there must also be muscle gain.
Eat every few hours. Keep meals high in calories to aid in weight gain. Along with calories, you need to take care of the glucose load. Controlling blood sugar along with weight gain can sometimes be very difficult. Opt for 5 to 6 meals during the day. Distribute the required calories with the help of the registered dietitian.
Increase Your Caloric Intake:
Determine the number of calories you need to eat daily to maintain weight, then add 500 to it. The dietary guideline estimates the daily calorie requirement according to age, gender and physical activity. An additional 500 calories are enough for your targeted weight gain. You can calibrate the required calories based on the result obtained.
Consume nutritious foods:
Eating frequently does not mean that you can eat any food. Loading sugar and deep-frying will help with weight gain, but at the expense of your blood sugar. Choose foods that have a perfect balance between carbohydrates, fats, and proteins. Food should be rich in nutrients and also high in calories. You can choose whole milk and products. Eggs are a great option. Any mushroom recipe along with cottage cheese is also high in calories. Mixing millet recipes along with cottage cheese and vegetables are also a good high-calorie and healthy option for weight gain in diabetics.
Include low GI foods like multigrain flour, millet, selective fruits and vegetables in your daily diet. Make recipes that consist of oats, legumes, beans, whole grains, quinoa, etc.
Use high fat dairy products like milk, cream, cheese, and yogurt that can be added to your meals or used as a snack. These include fish, flax seeds, chia seeds, avocado and nuts. Fish are rich in omega 3 and 6 fats. This will help control complications associated with diabetes. Fish are a good source or good calories. Not only do they contain a lot of energy, but also minimal carbohydrates.
Go high with protein intake:
Make sure that your diet contains an adequate amount of lean proteins. It helps build muscle. More muscles lead to a higher metabolism. And this in turn controls your blood sugar level. 0.8 to 1 gram of protein per pound of body weight should be your goal. Consume daals, legumes, sprouts, milk and products, eggs, poultry, fish, nuts and seeds. Include at least 3-4 servings of high protein foods in your diet. Egg whites and egg yolks are made up of different proteins such as albumin, minerals and vitamins. Therefore, eggs can be very useful for weight gain in type 2 diabetics.
Pump up strength training:
With extra calories and high quality fat consumed, one also needs to indulge in strength training. Half-hour sessions twice a week are enough to prevent fat from building up in the body. It will also help build lean muscles in the body. Weight training also keeps your sugar in check.
Probiotics are fermented drinks that are rich in good bacteria that help diabetics gain weight. Probiotics work as dietary supplements. The probiotic microbial community has shown that it has a better impact on diabetics. These microbes improve digestion, thus improving blood sugar and helping weight gain in diabetics. You have a perfect balance of protein, fats and carbohydrates.
Reading – How To Gain Weight?
Indian diet plan for weight gain in diabetics
This diabetic weight gain diet plan was created for a reference man weighing 65 kg, on a 2000 kcal diet and 60 to 70 g protein. This diet can also be used by other men and women looking for a weight gain diet plan for diabetics.
Final grade:If you are diabetic and underweight, gaining weight along with treating diabetes is not impossible. It does require some serious planning skills. You need to increase your calorie consumption by at least 500 calories per day. For adequate weight gain and blood sugar maintenance levels, it is best to seek help from a certified professional.
|Empty stomach:|| ½ teaspoon of cinnamon powder with 1 cup of warm water
(What to eat on an empty stomach)
|breakfast||1 glass of milk (no sugar) +
1 boiled egg or 1 cup sprouts +
5 – 6 Yellow Moong Dal Vegetable Appam +
|Morning:|| 1 fruit (avoid banana) +
(Fruit and vegetables allowed in case of diabetes)
2 – 4 soaked almonds +
5 – 6 pumpkin seeds
|Having lunch:||1 cup of salad +
2 multigrain roti +
1 cup of vegetables +
1 cup of Daal or Puls +
100 g of chicken or fish OR 1 cup of cottage cheese
|Snacks||1 cup of green tea or coffee +
1 cup of toasted makhana OR
Fried Chana OR
2 small Moong Dal Chilla
|dinner||Salad or vegetable soup 1 cup +
Quinoa Upma – 1.5 cup +
Fried vegetables 1 cup +
Mint curd – 1 cup (room temperature)
|Bedtime||1 glass of turmeric milk (no sugar)|