Can thin people get diabetes? Type 2 diabetes and weight gain? Sounds a bit off…right? Generally, type 2 diabetes is associated with high BMI and being overweight or obese. But there are few people who have an unexplainable weight loss and muscle loss, with diabetes going undetected. Uncontrolled sugars are sometimes detected with a sudden weight loss. And there are those who are underweight and yet diabetic. Here are some important tips and an Indian weight gain diet plan for diabetics ( Type 2 diabetes ).
Why do you lose weight in diabetes? ( Diabetes and weight loss)
Diabetes is a metabolic disorder where either insulin is not absorbed in the cell or not produced by the cell. This in turn restricts the transport of excess sugar into the cells where it is used as a fuel. To obtain fuel the body then breaks down the stored fats and muscles. If your sugar levels are constantly abrupt, your body will continue to break down its fat and muscle stores. This leads to unnecessary weight loss.
Read – Symptoms of Diabetes
Most of the information available is on how to lose weight in order to maintain sugar levels. Hence let us discuss how to gain healthy weight in diabetes.
Weight Gain in Diabetics:
Here are some tips to gain weight for Type 2 diabetics.
Set a weight gain target:
First of all, we need to cap the kilograms for weight gain. Set an achievable weight gain target. It can be slow but weight gain has to be proportionate. Hence, There has to be muscle gain along with the fat and bone mass weight gain.
Eat frequently:
Eat every few hours. Keep the meals calorie-dense to help weight gain. Along with calories you need to take care of the glucose load. Controlling blood sugars along with weight gain sometimes can become very tricky. Opt for 5 to 6 meals pattern throughout the day. Distribute the required calories with the help of the registered dietician.
Increase your caloric intake:
Determine the number of calories you need to eat each day for weight maintenance, and then add 500. The Dietary Guideline estimates calorie needs per day by age, sex, and physical activity level. Additional 500 calories is sufficient enough for your target weight gain. You can calibrate the calories required as per the result you get.
Consume nutrient-dense foods:
Eating frequently doesn’t mean you can gorge on any food item. Loading up on sugar and fried will help gain weight but at the cost of your blood sugars. Select foods that have a perfect balance of carbohydrates, fats, and proteins. Food should be high in nutrients and also calories. You can select full-fat milk and products. Eggs are a good option. Any mushroom recipe along with cottage cheese is also calorie-dense. Mix millet recipes along with curd and vegetables are also a good calorie-dense and healthy option for weight gain in diabetics.
Include low GI carbs:
Include low GI foods like multigrain flours, millets, selective fruits, and vegetables in your daily diet. Make recipes that consist of oats, legumes, beans, whole grain cereals, quinoa, etc.
Consume good fats:
Use full-fat dairy products like milk, cream, cheese, and yogurt which can be added to your meals or used as a snack. Include fish, flaxseeds, chia seeds, avocado, as well as nuts. Fishes are rich in omega 3 and 6 fats. This helps in controlling the diabetes-related complications. Fishes are a great source or good calories. They not only contain high energy but also have minimum carbohydrates.
Go high with protein intake:
Make sure your diet has a sufficient amount of lean proteins. It helps in muscle building. More muscles lead to a higher metabolism. And this in turn will control your blood glucose levels. 0.8 to 1 gram protein per kg of body weight should be your target. Consume daals, pulses, sprouts, milk and products, eggs, poultry, fish, nuts, and seeds. Incorporate at least 3 – 4 servings of protein-rich foods in the diet. Egg white and yolk are composed of various proteins like albumin, minerals, and vitamins. Hence, eggs can be very handy for weight gain in diabetics type 2.
Pump up resistance training:
With extra calories and good quality fat that is consumed, one must also indulge in resistance training. Half-hour sessions done twice a week are enough to keep the fat from depositing in the body. It will also help build lean muscles in the body. Resistance training also keeps your sugars in check.
Include probiotics:
Probiotics are fermented drinks that are rich in good bacteria and will help diabetics gain weight. Probiotics work as supplements. The probiotic microbial community has proved to show a better impact on diabetic individuals. These microbes improve digestion, thus improving blood sugars and help in weight gain in diabetics. They have a perfect balance of protein, fats, and carbohydrates.
Read – How to gain weight?
Indian Diet Plan for Weight Gain in Diabetics
This weight gain diet plan for diabetics is made for a reference man weighing 65 kgs, 2000 kcal diet, 60 – 70 gms proteins. This diet can also be used by other men and women who are looking for a weight gain diet plan for diabetics.
Endnote:If you are a diabetic and underweight, Gaining weight along with managing diabetes is not impossible. It requires some serious planning skills. You need to increase your calorie consumption by at least 500 calories per day. For an appropriate weight gain along with maintaining blood glucose, it is best to connect to a certified professional.
Empty stomach: | ½ teaspoon cinnamon powder with 1 cup warm water (What to eat on empty stomach) |
Breakfast | 1 glass Milk (No sugar) + 1 Egg boiled or 1 cup sprouts + 5 – 6 Yellow moong dal vegetable Appam + green chutney |
Mid-Morning: | 1 fruit (avoid banana) + (Fruits and vegetables allowed in diabetes) 2 – 4 Soaked Almonds + 5 – 6 pumpkin seeds |
Lunch: | 1 Cup Salad + 2 Multigrain Roti + 1 Cup Vegetable + 1 Cup Daal or Pulse + 100 gms Chicken or Fish OR 1 Cup Curd |
Snacks | 1 Cup Green Tea or Coffee + 1 Cup Roasted Makhana OR Roasted Chana OR 2 Small Moong Dal Chilla |
Dinner | Salad or Vegetable soup 1 Cup + Quinoa Upma – 1.5 cup + Stir-Fried Vegetables 1 cup + Mint Curd – 1 cup (Room temperature) |
Bedtime | 1 Glass Turmeric milk (No sugar) |
Can I have your e mail I’d. Need professional advice.
Hi Hemant ,
Thank you for reading at Dietburrp. you can email us at care@dietburrp.com
Hi mam, my father is 67 years old. His height is 5 feet 6 inches. His current weight is 54 Kg. In the past three months, he lost around 8-10 kg weight. He is diabetic for the last 10 years. The diet plan mentioned in the youtube video https://www.youtube.com/watch?v=HMiisIEOj9s
will be good for him as well for weight gain?
yes he can follow it.
I would to have a personalized diet plan for me.
Hi ,
please check this page : https://www.dietburrp.com/diet-services/
Mam i like your webpage, I need your help ASAP, I am 49 years old with diabetic since 25 years, my weight is 50kg need to gain weight fast .
please send diet plan for me.
have you tried following the diet please do /.
I am suffring from dibtes type 1 dibtes for 3 years now I am 20 years old and my weight is so normal
So How we increase my weight
please let me know your weight and height … and check :
Weight gain diet plan for diabetics https://youtu.be/HMiisIEOj9s
I am 18 years old and suffring from dibtes
I want to gain my weight
you can try to follow the plan mentioned in the article above .. it would help.
Hi
My name is Amit i am staying pune maharashtra. I have diabetic from last 7 years. Now I am 33years age. My weight is 48kg only. As per my height i need 12 to 15kg more. That is 60to 65 kg. I m running underweight. Kindly help mi to gain weight
what are your sugar levels ?
Hello!
I am 27 years old. I am diabetes patients.
Hi Abhishek , you can follow this chart … if your sugar levels are above 350 mg / dl then you will need a personalized diet
Good morning mam
I’m Vijay my age 25 I’m suffer with diabetic type 2 in 10month before.so I lost a lot of weight, now my body weight is only 55 kg.I’m showing up at the hospital but I have my sugar level control but I can not weight gain . This diet seems to be not good. I want to proper weight gain diet plan.altest i want to weight 60kg please mam. Please response me
Weight gain diet plan for diabetics https://youtu.be/HMiisIEOj9s
follow this