Not every diabetic patient needs to lose weight. For some, it’s difficult to put on weight. Although adding up on calorie is not the best way to go about it if you suffer from diabetes. Before we chalk up a weight gain diet plan for Indians with Type 1 Diabetes, it is important to remember that your efforts for the same do not sabotage blood sugar levels. The first step when trying to gain weight is to exchange all the low-calorie foods such as tea, black coffee, and salads. Instead of opting for such foods it is beneficial to consume calorie dense foods such as nuts, dry fruits, low- fat cheese, Greek yogurt and Avocado.
Before we move on to the actual Weight gain Diet plan for Indians with Type 1 Diabetes, Here are some useful tips on how to gain weight in diabetes .
How to gain weight with diabetes?
Here are some simple tips that will help you to gain weight with diabetes.
- Check your current weight and according to that plan how much overall weight do you wish to gain. This gives you a fair idea about setting up a positive weekly weight gain goals and tracking your progress. You must know your BMI in order to determine your daily calorie intake.
Eat a variety of small meals
The best way to gain weight is to add more calories to your diet. It is important to keep having small meals throughout the day since the body is incapable of storing whatever a diabetes person eats. It is also crucial to opt for healthier food choices. Consume foods that are medium to low on Glycemic index and stay away from sugary and oily foods.
Plan your meals
Proper planning of your meals is important as it lets you design menu plans that fit your preferences and reduce the last moment meal preparation stress. Your meals should be a good mix of whole grains, lean protein, healthy fats, vegetables and fruits.
Choose to eat healthy carbohydrates all through the day
To maintain balanced blood sugar levels it is vital to have low Glycemic index carbohydrates such as Whole grains, legumes, vegetables, and fruits. You can add a fat or protein to your carbohydrate meal to boost your calorie intake without causing a spike in your blood sugar levels.
Munch on Trail mix
Consumption of trail mix that are specially designed for diabetics and have a healthy combination of seeds, nuts, and dried fruits should be chosen. These Trail mix provides protein, healthy fats and fiber that help to reduce blood sugar levels.
Homemade protein bar
Protein bars make a healthy snack option for diabetics as they provide protein. A homemade protein bar includes whey protein, oat flour, and peanut butter. They are better than store-bought protein bars. Those bars can harm you owing to their high sugar content and unhealthy ingredients.
Hummus and veggies
Hummus is prepared from chickpeas and tastes great with veggies like carrots, broccoli, bell peppers, cauliflower, and avocados. It is rich in fiber, protein, vitamins, and minerals which help to control blood sugar levels.
Beans such as kidney beans, lentils and garbanzo beans are rich in complex carbohydrates, dietary fiber and high in calories. These beans keep the body full and take a longer time to break down.
Choose healthy oils
Choose to cook vegetables in olive oil or canola oil that contain heart healthy fats. Have vegetables with grated paneer, cheese or melted homemade butter.
Eliminate low calorie beverages and foods
Unlike the over diabetic person , You must choose on avoiding the low calories foods items. Low- calorie beverages and foods might not only lack in nutritional value that is needed for weight gain, But also swap fat for sugar. Hence it should be totally eliminated. A few common culprits of low calorie foods include low fat yoghurt, cookies and crackers.
Incorporate Resistance Training
Resistance training can add lean muscle and increase your appetite also. Ensure that your workout routine reflects your weight gain goal.
How to avoid hypoglycemia during workout?
Nutritional supplements like whey protein or casein powder can help you gain weight if you have a poor appetite. You can add a scoop of this powder to your Smoothies or shakes. But it is better to consult your doctor / dietitian prior to taking any kind of supplement. Watch this video for more details .
Weight gain Diet plan for Indians with Type 1 Diabetes
The weight gain diet plan for Indians with Type 1 Diabetes can include a lot of food. This includes exchanging the regular ingredients in your soups , salads, stir fried veggies and even smoothies.
Types of meals for weight gain diet for type 1 diabetics–
Soups are mainly water- based but the ingredients from which you prepare it causes the weight gain or weight loss. A nutrient dense food such as whole milk, chicken breasts, sweet potatoes, whole grains, beans or regular coconut milk added to soups can result in weight gain.
The best way to improve the density of a salad is to prepare the base a Bean/Quinoa option as a substitute to the regular leafy greens and top it up with sliced/ chopped vegetables, healthy oil dressings, cheese and fresh or dried fruits.
You can add whole grains and chopped nuts to vegetables to make stir fries healthy and calorie rich.
Smoothies can be made calorie dense by adding protein powders, full-fat yogurt, nut butter, nuts or seeds, fresh fruits and veggies, avocado as well as soaked grains.
Weight gain diet plan for Indians with Type 1 Diabetes
Here is a sample diet plan for weight gain diet plan for Indians with Type 1 Diabetes. This is a full day of eating plan with possible options. This Weight Gain Diet Plan For Diabetics is suitable to both vegetarians and Non – vegetarians.
Soaked Almonds (2) and Walnuts(2)
Egg, cheese and Avocado Sandwich (2 eggs, 1 cube cheese , and 1 avocado)
OR 2 Split green mung dal chilla (pesarattu) with 100 gms paneer stuffing.
OR Oatmeal in Peanut butter , sprinkled with flax seed and cinnamon
A Glass of salted lassi
OR 1 cup Greek yogurt with berries
OR 2-3 boiled eggs.
1 Bajra Bhakri +
Medium bowl Moong dal +
1 bowl Paneer / tofu
2 Dal Methi Paranthas
+ 1 cup curd
2 Whole wheat roti / 150 gms cooked brown rice
+ 100 gms fish / chicken preparation
+ 1 cup raita
Whole grain crackers with peanut butter
Apple with a handful of roasted nuts
Hummus with veggies fingers.
A bowl of creamy spinach Soup / chicken soup +
Grilled vegetable +
1 bowl vegetable daliya khichadi (mung dal + broken wheat)
150 gms of grilled fish / chicken .
End Note –
Weight gain with diabetes can be challenging. It demands an increase in your calorie intake by at least 500 calories daily. You can track your progress by weighing yourself at the end of each week. It can help you modify your current diet, as required. Aim at achieving one to two pounds in a week till you reach your target. If you are consuming sufficient calories, then you will see an increase of 1 pound in a period of one week. The most important strategy for gaining weight with diabetes is Consistency. To find out whether you are following the right direction it is essential to keep your food and exercise records. It lets you understand how far you have reached in terms of achieving your goal.
Hope this Weight gain Diet plan for Indians with Type 1 Diabetes helps you in achieving your goals . If you have any queries , please feel free to comment below , we will reply back to help you ! All the best .
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