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While many people associate Diabetes with weight loss, some struggle with maintaining a healthy weight or even need to gain some pounds. If you are looking for tips and advice on how to gain weight with Diabetes, you have come to the right place.
This blog will explore different strategies, including diet and exercise, to help you safely and effectively increase your weight while managing your Diabetes. So let’s start and discover the path towards a healthier body and lifestyle!
What Is Diabetes?
Diabetes is a chronic disease characterized by high blood glucose (sugar) levels. It occurs when the body either doesn’t produce enough insulin or cannot efficiently use the insulin the body produces. Insulin is a hormone that regulates blood sugar levels and allows our cells to absorb glucose for energy. It is one of the major symptoms of Diabetes.
There are two main types of Diabetes, they are:
- Type 1 diabetes, or juvenile Diabetes, typically develops during childhood or adolescence. In this form of Diabetes, our immune system mistakenly attacks and destroys the insulin-producing cells in the pancreas. As a result, individuals with Type 1 diabetes require lifelong insulin injections or an insulin pump to manage their blood sugar levels.
- Type 2 diabetes is more common and usually develops later in life. It occurs when the body becomes resistant to insulin or doesn’t produce enough. Risk factors for developing Type 2 diabetes include obesity, physical inactivity, family history of Diabetes, and specific ethnic backgrounds. Check the Type 2 diabetes diet plan by Fitelo.
Regardless of your type, managing your weight can be crucial in maintaining overall health while living with Diabetes.
Reasons For Weight Loss In Diabetes: Why It Happens?
When we talk about Diabetes, usually, we think diabetic people are prone to gain weight, but this is not always right. Every coin has two sides, and so does this. Some diabetic patients struggle to gain weight. In some cases, undiagnosed Diabetes leads to weight loss due to several factors. Know the reasons why diabetic patients lose weight:
- Insulin Deficiency: In type 1 diabetes, the body does not produce enough insulin, resulting in a lack of glucose uptake by cells for energy. Without sufficient insulin, the body breaks down alternative energy sources, such as fat and muscle tissues, leading to weight loss.
- Increased Urination: High blood sugar levels in Diabetes can cause increased urination (polyuria). This excessive urination leads to fluid loss and can contribute to weight loss, especially if fluid intake does not adequately compensate for the loss.
- Increased Metabolic Rate: Elevated blood sugar levels in Diabetes can cause an increased metabolic rate. This increased metabolism can result in more calories burned, leading to weight loss.
- Decreased Appetite: Some individuals with uncontrolled Diabetes may experience decreased appetite, possibly due to hormonal imbalances and metabolic dysregulation. This reduced calorie intake can contribute to weight loss. You must eat fruits for diabetic patients to help you with this.
- Poor Nutrient Absorption: In some cases, diabetes-related complications can affect the digestive system’s ability to absorb nutrients properly. Malabsorption can lead to weight loss and nutrient deficiencies.
- Stress and Metabolic Imbalances: Diabetes management can be stressful, and chronic stress can disrupt metabolic processes, potentially leading to weight loss.
It is important to note that unintended weight loss in Diabetes should not be ignored and promptly discussed with a healthcare professional. Proper diabetes management, including blood sugar control, dietary adjustments, and medication, can help address weight loss and maintain healthy body weight.
Foods To Consume For Gaining Weight With Diabetes
When it comes to gaining weight with Diabetes, choosing the right foods is crucial. But what foods can help a diabetic gain weight? Focusing on nutrient-dense options that will help you gain weight and support your overall health is essential. Here are the examples of weight gain food for diabetics:
| Food Group | Examples |
| Complex Carbohydrates | Whole grains (oats, brown rice, quinoa), legumes (lentils, chickpeas, black beans), starchy vegetables (sweet potatoes, peas, corn) |
| Lean Proteins | Skinless poultry, fish (salmon, tuna), lean cuts of beef or pork, tofu, tempeh, low-fat dairy products (milk, yogurt, cottage cheese), eggs |
| Healthy Fats | Avocados, nuts (almonds, walnuts, pistachios), seeds (chia seeds, flaxseeds), nut butter (peanut butter, almond butter), olive oil |
| Full-Fat Dairy | Whole milk, full-fat yogurt, cheese (in moderation) |
| Nutrient-Dense Snacks | Nuts and seeds, dried fruits, Greek yogurt, protein bars or shakes, trail mix, energy balls |
| Healthy Beverages | Milk, smoothies (made with fruits and protein powder), 100% fruit juices (in moderation) |
| Calorie Boosters | Grated cheese, olive oil, avocado slices, nut butter |
You can use these food groups to guide your meals and snacks. However, remember that not all foods within a group are equal regarding calories and nutrients. For example, whole grains are better than refined grains because they have more fiber and vitamins. Similarly, unsaturated fats are better than saturated fats because they have less impact on your cholesterol levels. Therefore, you should choose the foods that are more beneficial for your health and weight goals. Also, check our best diet plan for sugar patients, which is also customizable at Fitelo.
How To Gain Weight With Diabetes: Best 12 Tips
How can you gain weight with Diabetes? It is a common question for individuals struggling to maintain a healthy weight while managing Diabetes. While it may seem counterintuitive, gaining weight with Diabetes is possible with the right approach. You can follow these tips:
1. Team Up With A Health Pro
Before starting any weight gain plan, it’s crucial to consult with a diabetes expert doctor or a registered dietitian for personalized guidance based on your specific needs, medications, and blood sugar control.
2. Crack the Code to Your BMI
BMI stands for body mass index, which measures body fat based on height and weight. Knowing your BMI can help determine if you are underweight, normal, overweight, or obese. It can also help you set a healthy weight goal and monitor your progress. To find out your BMI, you can use Fitelo’s BMI calculator. Once you know your BMI, you will know how much you need to gain and work toward it.
3. Power Up With Calorie Surplus
To gain weight, try to consume more calories than you burn. Determine your daily caloric needs and aim to create a modest calorie surplus (generally around 300-500 extra calories per day).
4. Energize with a High-Calorie Balanced Meal Plan
Focus on consuming nutrient-dense foods that balance carbohydrates, proteins, and healthy fats. Opt for complex carbohydrates (whole grains, legumes, vegetables), lean proteins (poultry, fish, tofu), and healthy fats (avocado, nuts, olive oil). These foods can provide calories, vitamins, minerals, antioxidants, and omega-3 fatty acids. Opt for healthy weight gain food for diabetics as they can help you feel full and satisfied.
5. Eat Often
Eating more frequently can help you increase your calorie intake without causing blood sugar spikes. It can also prevent your body from burning its fat stores for energy. Try to eat every three hours or so, and include a balance of carbohydrates, protein, and healthy fats in each meal. You can follow our 2500-calorie diet plan for weight gain and consult Fitelo’s dieticians to modify it according to your needs keeping in mind Diabetes.
6. Skip Junk And Sugary Foods
Foods such as candy, cookies, cakes, soda, and juice may be high in calories. Still, they are also high in refined carbohydrates and added sugars that can raise blood sugar levels elevating the risk of diabetes complications. They also lack nutrients and fiber that can benefit your health.
7. Smart Snacks for a Healthy Boost
Snacking can help you boost your calorie intake and prevent hunger. Include calorie-dense snacks such as nuts, seeds, nut butter, dried fruits, Greek yogurt, and cheese. These can provide extra calories and nutrients.
8. Supercharge with Protein and Healthy Fats
Ensure an adequate intake of protein to support muscle growth. Include lean protein sources such as poultry, fish, legumes, and dairy products in your meals and snacks. Incorporate healthy fats into your diet, as they are calorie-dense. Add nuts, seeds, avocados, and olive oil to your meals to increase the calorie content.
9. Sip On Nutritious Beverages
Instead of water or sugary diet drinks, you can drink beverages that provide calories and nutrients. Some examples are milk, smoothies, protein shakes, 100% fruit juices, or soups. However, avoid drinks high in sugar or caffeine, such as soda, energy drinks, or sweetened coffee or tea. Remember to monitor your blood sugar levels accordingly. Try to follow a sugar patient diet chart in consultation with Fitelo’s mind coaches and dieticians to help you with your dietary requirements.
10. Strength Up with Resistance Training
Exercise is important for everyone, especially for people with Diabetes. However, some types of exercise may be more beneficial for weight gain than others. Doing Resistance training, such as lifting weights, can help you build muscle mass and strength. Muscle weighs more than fat and can improve your metabolism and insulin sensitivity. Aim to do resistance training at least twice weekly and focus on different muscle groups each session.
11. Keep Tabs On Blood Sugar Levels
When you change your diet and exercise habits to gain weight, you may also need to adjust your diabetes medication or insulin dosage to prevent hypoglycemia (low blood sugar) or hyperglycemia (high blood sugar). Check your blood sugar levels regularly and follow your doctor’s instructions on managing them. You may also need to carry glucose tablets or snacks in an emergency.
12. Track Your Journey
Record your food intake, weight changes, and blood sugar levels. This will help you assess your progress and adjust your plan as needed.
These are some general tips on how to gain weight with Diabetes. However, everyone’s needs and goals are different. Therefore, working with your doctor or dietitian is best to create a personalized plan that suits your preferences and lifestyle.
Sample Meal Plan To Help You Gain Weight With Diabetes
Here’s a sample diabetic diet to gain weight while managing Diabetes. Remember to customize it based on your needs, preferences, and blood sugar control. It’s always best to consult a registered dietitian or diabetes educator for personalized guidance.
| Meal | 3 Options For Each Meal (Choose any one) |
| Breakfast | Idli (3 pieces) with sambar (1 cup) and coconut chutney (2 tbsp), milk (1 cup), Almonds (5 -10) |
| 2 Omelettes with added veggies, 1 Cup of milk & a few almonds | |
| 2 Stuffed paratha of any vegetable of your choice with 1/2 Cup curd and a little pickle | |
| Mid Morning Snacks | 1 Cup Mixed Sprouts Chaat with onion, tomatoes, and cucumber sprinkled with fresh lemon juice. |
| Two small Veg Moong Dal Chillas | |
| 2 – 3 Paneer Tikki with mixed vegetables and mint chutney. | |
| Lunch | Mixed Vegetable Pulao with cucumber curd and green Salad. |
| Rajma Chawal With Curd and Salad | |
| 1 Bowl Kadhi, Aaloo gobhi with chapati and rice. Include Salad also. | |
| Afternoon Snacks | Mixed Vegetable Upma |
| Sprouted Moong Salad | |
| Roasted Makhana with Cheese cubes | |
| Evening Snacks | Mixed Fruit Salad |
| Roasted Chickpeas | |
| Steamed Dhokla | |
| Dinner | 2 Chapatis, Matar Paneer, Dal and bhindi. |
| Dosa with potato Masala, Sambhar, and coconut chutney | |
| Chapati with Butter chicken, Mix Veg, and a small bowl of curd | |
| Before Bed Snack | Sugar-free Milk with Dates and Nuts |
| Low Sugar Vermicelli Kheer with dry fruits |
We hope this diabetic diet to gain weight gives you an idea to achieve your health goals. However, this is not a one-size-fits-all plan. You may need to adjust the calories, portions, and ingredients according to your needs and preferences. You should also consult your doctor or dietitian before starting any new diet plan. They can help you create a personalized diet plan for weight gain that suits your health and weight goals.
Try These Healthy Sugar-Free Delicacies To Gain Weight With Diabetes
Here we are sharing some yummy dishes that are sugar-free, full of nutrition, and will help you achieve weight gain goals while managing Diabetes. So, rather than considering sugar free weight gainer for diabetics, check these recipes and relish them at home!
Try this sugar-free and easy-to-make healthy Phirni to satisfy your sweet cravings anytime!
This healthy banana shake is free of refined sugar and full of nuts and rich, healthy fats to help you gain weight!
Let’s make sugar and oil-free Ladoo with nuts, dates, and seeds loaded with healthy nutrients!
Quick Recap On How To Gain Weight With Diabetes
So, gaining weight with Diabetes can be challenging, but it’s possible. Here’s how you can do it: focus on a balanced and nutritious diet, exercise regularly, and make lifestyle adjustments.
Also, always choose nutrient-dense foods high in calories and healthy fats. Go for complex carbohydrates, lean proteins, and plenty of fruits, veggies, whole grains, and moderate dairy. Not to say, but you must avoid sugary foods and drinks and choose healthy beverages instead.
Additionally, stay active with strength training and cardiovascular exercises to build muscle mass, improve metabolism, and manage insulin sensitivity. Portion control and monitoring blood sugar levels are vital. Find the right balance between gaining weight safely and maintaining glycemic control.
Remember, everyone’s journey is unique. Be patient, stay positive, and celebrate gradual progress. You can consult Fitelo Experts or our dieticians for personalized guidance whenever required.
Get ready to achieve a healthy body weight while managing Diabetes effectively!
Shourya Lost 7 Kgs In 45 Days Achieving Normal Diabetes Level!
Shourya, an Amazon professional from Varanasi, was worried about her higher BMI and pre-diabetic condition, and she sought help from Fitelo’s dietitian. With a customized purely vegetarian pre-diabetic diet, in just 45 days, she lost an impressive 7 kgs and shed inches off her waistline. Even more remarkable is that her HBA1C levels, indicating diabetes control, returned to normal during the diet. Read her success story here:
Fun Fact
Peach Is The Best Weight Loss Fruit!
With zero saturated fats, cholesterol, and sodium, and a low-calorie count of less than 40 per 100g, peaches are a dieter’s dream. They are 85% water, helping to keep you hydrated, and their fiber content keeps you feeling satisfied, preventing overeating. Plus, they’re low in calories and fat-free, making them the perfect snack for your weight loss journey. So grab a juicy peach and enjoy its deliciousness while shedding those extra pounds!
How To Fix Your Metabolism – By Dietician Mac Singh
Have you ever wondered why some people seem to effortlessly burn calories while others struggle to shed a single pound? It all comes down to a fascinating process called metabolism, the engine that keeps your body running, converting food into energy. If you’re eager to learn more about this, check out our video that unravels metabolism mysteries and shares practical tips to boost it.
Frequently Asked Questions
How To Gain Weight With Type 2 Diabetes?
To gain weight with type 2 diabetes: increase calorie intake with nutrient-dense foods, prioritize protein sources, and incorporate resistance training exercises. Monitor blood sugar levels closely and seek guidance from a healthcare professional or registered dietitian.
How To Stop Weight Loss In Diabetes?
To stop weight loss in Diabetes: increase calorie intake with balanced meals, include healthy fats and protein sources, and monitor blood sugar levels to ensure stable glycemic control. Consult with a healthcare professional or registered dietitian for personalized guidance.
How To Reduce Insulin Resistance In Diabetes?
Reducing insulin resistance in Diabetes involves following a low-carbohydrate diet, and regular exercise, including a combination of aerobic activities and strength training, that can improve insulin sensitivity.
What Foods Can Help Me Gain Weight With Diabetes?
Nutrient-dense foods such as nuts, avocados, nut butter, lean proteins, whole grains, and healthy fats like olive oil can support weight gain in Diabetes.
Contact Us Today
Get in touch with our expert team at Fitelo to kick-start your own transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable & healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!
Disclaimer
This blog post was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your own health before starting a restrictive diet. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
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