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 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.
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 +
|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)|