She Strengthens

Debunking the Myths: Understanding the Complex Relationship Between Diabetes and Weight

When it comes to diabetes, one of the most pervasive misconceptions is that it’s solely linked to obesity and weight gain. However, the reality is far more nuanced. While it’s true that a diet high in sugar and unhealthy fats can exacerbate diabetes, many people living with the condition actually struggle to gain weight or experience unintended weight loss.

The Unintended Consequences of Diabetes

According to dietitian and diabetes educator Leigh Tracy, unintentional weight loss can be a result of losing fluid and sugar during frequent bathroom breaks, a common symptom of diabetes. Additionally, certain medications can also contribute to weight fluctuations. As a result, your doctor may recommend strategies to help you gain weight in a healthy and sustainable way.

Gaining Weight the Healthy Way

Rather than indulging in unhealthy foods, it’s essential to focus on nutrient-dense foods that are higher in calories and lower on the glycemic index. This will help you maintain stable blood sugar levels while achieving your weight gain goals. Here are 13 doctor-approved methods to help you gain weight:

1. Calculate Your Ideal Weight

Determine your ideal weight and set realistic goals for weight gain. Use the CDC’s calculator to determine your BMI and set mini-goals for weekly and monthly gains.

2. Consult a Registered Dietitian

Work with a registered dietitian who specializes in diabetes education to create a personalized diet plan that aligns with your treatment goals.

3. Increase Your Caloric Intake

Determine your daily caloric needs and add 500 calories to support weight gain. Focus on nutrient-dense foods rather than empty calories.

4. Focus on Whole Foods

Prioritize whole, unprocessed foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid sugary and fatty foods that can hinder your progress.

5. Eat Frequently

Adopt a meal plan that includes four substantial meals and two snacks, spaced evenly throughout the day. This will help you maintain stable energy levels and support weight gain.

6. Incorporate Resistance Training

Engage in resistance exercises at least three times a week to build muscle mass, which will help you gain weight in a healthy way.

7. Choose Low-GI Carbs

Focus on complex carbohydrates like oatmeal, yams, beans, and whole-grain bread, which are lower on the glycemic index and won’t spike your blood sugar levels.

8. Prioritize Protein

Aim for 0.5 to 0.8 grams of protein per pound of body weight to support muscle growth. However, consult with your doctor before increasing your protein intake, as excessive consumption can put a strain on your kidneys.

9. Add Healthy Fats

Incorporate healthy sources of fat like nuts, seeds, avocado, and olive oil into your meals and snacks to increase your caloric intake.

10. Utilize Nutrition Apps

Take advantage of free nutrition apps like MyFitnessPal, Calorie Counter by FatSecret, and Lose It! to track your macros and calories.

11. Limit Low-Calorie Foods

Avoid filling up on low-calorie drinks and diet foods, which can temporarily satisfy your hunger without providing any real calories.

12. Make Snack Time Count

Choose nutrient-dense snacks like whole grain avocado toast, apple slices with nut butter, and full-fat Greek yogurt to support weight gain.

13. Consider Supplements

If you’re struggling to consume enough calories, consider adding supplement shakes or smoothies to your diet. However, always consult with your doctor before making any changes to your diet.

When to Seek Medical Attention

Before making any changes to your diet, consult with your doctor to ensure that you’re taking the right approach for your specific needs. Additionally, if you experience any red flags like unintended weight loss, excessive thirst, or frequent urination, seek medical attention promptly.

The Bottom Line

Gaining weight while managing diabetes requires patience, planning, and collaboration with a healthcare professional. By focusing on nutrient-dense foods, staying hydrated, and incorporating healthy habits into your daily routine, you can achieve your weight gain goals and maintain optimal health.