Excess weight and obesity have
become a perpetual problem today around the world. Excess weight can lead to
the development of many problems that are difficult to treat. In order to avoid
these problems, people trying everything there is in an attempt to shed the
extra weight. In some cases, shedding this weight becomes even more difficult
due to some already-existing conditions. One such disease that makes the
process of weight loss difficult is diabetes.
However, even though it is difficult, diabetics could significantly benefit from this. Losing weight could help diabetics feel more energetic and more in control of themselves. In the case of type 2 diabetes, there is a chance that losing weight could lead to remission. Around 85% of the population suffering from type 2 diabetes and 60% of the population suffering from type 1 diabetes are obese and struggle with weight loss. Thankfully, there are various weight loss plans available to them.
Before jumping into the process of losing weight, it is first important to understand why losing weight is necessary and how much weight is a healthy amount to lose. As per research conducted, it has been shown that the health benefits increase as the amount of weight is reduced. However, it has also been noted that losing about 5% of extra weight can improve health.
To understand how much weight to
lose, one can use the metric of BMI. There are many calculators available
online which can help calculate BMI. These calculators ask for general inputs
of gender, height, and weight. BMI can also be manually calculated. Measuring
waist size in addition to general inputs can help, too. Once diabetics have
understood where they stand and how much weight is to be lost, they can choose
a diabetic weight loss plan that suits their lifestyle and condition.
The most logical step behind any
weight loss plan is the maintenance of calorie intake. Firstly, there is a
certain number of calories burnt by the body without any external influence.
This is known as the basal metabolic rate. The sum of basal metabolic rate and
the number of calories burnt with physical activity should be greater than the
number of calories consumed to lose weight.
Some nutritionally balanced
diets available are great for diabetic weight loss plans. They are:
- Low calorie and very low-calorie diets
On a general basis, the number of calories present in a low-calorie diet ranges between 800 and 1200. A very low-calorie diet is made up of 800 calories that should be consumed daily. In order to take up these weight loss plans, a lot of people consider proper dietary replacements to their meals, as they can help balance the nutrients required for their body. In any case, diabetics should make sure to speak to their doctor regarding these diets.
- Low GI diet
This kind of diet helps maintain sugar levels, thus decreasing the chances of sudden sugar levels from rising. However, there is no strong evidence supporting this weight loss plan. Speculations and results regarding this weight loss method are still up for debate.
- Mediterranean diet
This diet is known to include food choices and various cooking styles that originate in the Mediterranean region. This diet is known to include nuts and seeds, herbs and spices, vegetables and fruits, eggs, fish, and olive oil. A review conducted in 2017 indicated that this diet could be particularly beneficial for people suffering from diabetes. This review brought into light a study that was conducted for about 2 years with 36 obese adults suffering from type 2 diabetes. This Mediterranean diet shows great results in insulin levels and fasting glucose levels.
- Paleolithic diet
The agenda of the Paleolithic diet is to mimic the eating habits of our ancestors. As a result, most food groups that contribute to the construction of this diet include lean meats, vegetables, fruits, and fish. While most of the food groups in a Paleo diet are similar to the groups of that in a low-carb diet, the difference is that the paleo diet restricts most grains. A study conducted in 2013 showed that 13 people suffering from type 2 diabetes were subject to a Paleo diet for about 3 months, after which they were shifted to a diabetic diet. A diabetic diet has been known to evenly distribute meals which consist of cereals, whole grain bread, vegetables, and dietary fiber. The Paleo diet was found to be more filling, accounting for every calorie. In addition to that, it was also seen that greater weight loss was possible in the Paleo diet. The only problem that came with this diet was that of sustenance.
- Vegan or vegetarian diet
With a lot of focus currently shifting towards energy consumption and global warming, a great number of people lean towards a vegetarian or vegan diet without the need for a bodily intervention. It is clear that this diet majorly includes fruits and vegetables, nuts and seeds, and whole grains. A review of this diet held in 2017 showed that most diabetics that were on this plan were capable of reducing weight in 22 weeks. Some of them even lost as much as 14.3 pounds. 43% of patients with diabetes who used this diet could also reduce the number of pills they would need to maintain their sugar levels.