Weight gain and obesity are one of the causes of type 2 diabetes. However, many people with diabetes suddenly experience significant weight loss, some of which may be related to the medication they are taking. Severe weight loss can in some cases endanger the health of people with diabetes. Therefore, in this article, we will explain the weight gain methods for diabetics to you dear ones.
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The importance of nutrition in diabetics
Weight will increase if the amount of calories received through food is more than the amount of calories that a person burns during the day. However, weight gain in diabetics is more important than others because some foods in particular should never be used as they may lead to high blood sugar and pose health risks. Every person with diabetes should consult a doctor before making any changes in their diet and only go for foods that do not increase blood sugar levels along with weight gain.
The best weight gain methods for diabetics
As a diabetic, if you are experiencing weight loss and want to gain weight, consider the following:
Pay attention to the amount of calories you eat each day
We said that to gain weight, the amount of calories received should be more than the amount of calories consumed. Although it is said that in order to gain 1 kg per week, you need to consume more than 500 kcal per day, this is not true for everyone because people burn calories in different ways. Today, there are various applications and software that you can install on your mobile phone and use to calculate the amount of calories you eat. These programs usually take into account factors such as age, gender, weight, height and activity level, and according to them tell you how many calories you should consume during the day.
One of the best ways to determine your ideal body weight is to calculate your BMI. BMI is an indicator of body mass and you need to measure your exact weight and height. As a person with diabetes, you need to know what your goal is to reach and how many kilograms you actually weigh, are you in the best of health?
Consumption of high-fat dairy products
One way to gain weight for diabetics is to include high-fat dairy in your diet. Although eating high-fat dairy products can help you gain weight, you should also pay attention to your daily saturated fat and total carbohydrate intake to control your blood sugar. Whole milk, high-fat yogurt and high-fat cheese can be good choices. High-fat milk or cream can also be added to soups or mashed potatoes to increase calories.
Limit caffeine and avoid low-calorie foods and drinks
Caffeine may be effective in suppressing appetite, so it is best not to use black coffee and beverages such as green tea. If you have diabetes and are looking to gain weight, it is better as a snack than foods like high-fat Greek yogurt with Granola Use apples with peanut butter, bananas and walnuts, and wholemeal toast with avocado and chia seeds.
Add healthy oils to fruits and vegetables
Oils such as olive oil and avocado oil are among the most nutritious and best vegetable oils that contain unsaturated fats and are good for health. You can add fruits and vegetables to these oils and use them so that you get more calories and at the same time your health is not endangered.
Increase the consumption of healthy but high-calorie foods
Eating high-calorie foods is one of the best ways to gain weight for people with diabetes, but as mentioned earlier, diabetics should eat healthy foods that contain nutrients instead of fatty foods and foods high in sugar and sweets. Help keep them healthy. High-calorie foods that contain a lot of nutrients include:
- Nuts in nuts
- Types of edible seeds
- Oils taken from different nuts
You can eat these foods along with nutrient-rich carbohydrates such as beans, quinoa, brown rice and granola. Useful fats are also high in calories and help keep your heart healthy. Avocados, seeds, nuts, olive oil, avocado oil, canola oil and fatty fish such as salmon and sardines are ideal sources of healthy fats.
Eat smaller meals more often
Instead of eating three heavy meals a day, split your meals into six meals and eat less each time. In this case, you may have a greater appetite for food and help you gain weight.
Increase protein intake
Lean protein intake can be increased by including eggs, poultry and fish in the diet. You can also get help from plant proteins such as legumes, quinoa and soy. When consuming these substances, pay attention to the amount of carbohydrates received so that it does not exceed the allowable limit. Eating more protein helps people with diabetes lose less muscle and stay in shape.
Doing resistance exercises
Another way to gain weight for people with diabetes is to choose resistance training as part of their daily activities. Use weights or exercise equipment at the gym to help build muscle. In this case, your weight gain will be fat-free and completely ideal. Note that exercise can also increase appetite.
Use supplements to increase the weight of diabetics
People with diabetes can take appetite supplements available at the pharmacy in consultation with their doctor. Among bodybuilding supplements, his protein and casein supplements can be the best suggestion for these people because they help increase muscle mass and if consumed as a snack, they will also lead to weight gain. Of course, keep in mind that these supplements should be checked by your doctor for the amount of sugar so as not to harm the health of people with diabetes. We recommend that you read the article: The best multivitamin for diabetics.
Sample diet plan to increase the weight of diabetics
People with diabetes who do not have weight problems can follow the following diet plan:
- Breakfast (330 calories)
1 cup low-fat Greek yogurt
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3 tablespoons chopped walnuts
- Snack (131 calories)
A large pear
- Lunch (360 calories)
A cup of vegetable salad + bean feed
- Snack (170 calories)
22 raw almonds
- Dinner (522 calories)
Fried trout with potatoes and asparagus
Eating high-calorie foods provides 1513 calories a day, which includes 77 grams of protein, 114 grams of carbohydrates, 30 grams of fiber, 91 grams of fat and 796 milligrams of salt. Now, diabetics who want to increase their calorie intake to 2,000 to gain weight can increase their chopped walnuts to 4 tablespoons for breakfast, their raw almonds to 4 servings, and their salad for dinner. If you still need more calories to gain weight, you can use, for example, high-fat Greek yogurt instead of high-fat.
In this article, we have explained the weight gain methods for diabetics. Weight gain and appetite supplements can also help. Finally, we note that the diet of diabetics should be under the supervision of a physician and should be thoroughly examined for carbohydrates and sugars, because as you know, these people are not allowed to consume all foods.
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