Best Diet To Lose Weight For Type 1 Diabetes

How To Lose Weight Fast With Type 1 Diabetes

HOW TO LOSE WEIGHT WITH TYPE 1 DIABETES | The Best Way to Lose Fat With T1D And Manage Blood Sugars

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Options Out There For Losing Weight That Go Beyond Lifestyle Changes

Though making lifestyle changes is usually the first option for weight management, when exercise and nutrition arent enough, and weight remains a significant health risk, there are other interventions that can have a dramatic effect on your weight as well.

Medications: There are many different kinds of medications designed to help you manage your weight. Often these medications work by helping you feel less hungry. Other medications work by making it harder for your body to absorb fat from the foods you eat. You can find a list of FDA-approved medications for weight management from the NIDDK here.

GLP-1 receptor agonists: These medications were initially designed to help people with diabetes manage and lower their glucose levels. Because they slow stomach-emptying and increase feelings of fullness, they have also been studied for weight management in addition to helping lower glucose. The FDA-approved GLP-1 receptor agonists for weight management are Saxenda and Wegovy . In clinical trials, people taking Wegovy lost, on average, 14.9% of their body weight after about 16 months, compared to only 2.4% weight loss in participants using the meal plan and exercise regimen without Wegovy. Similarly, in clinical trials, people taking Saxenda lost, on average, 8% of their body weight compared to only 2.6% in the placebo group.

Diabetes Diet Plan For Long

It may ease your mind to know you will be able to incorporate your favorite foods into a healthy diet while being mindful of your diabetes diet goals . Check out our type 2 diabetes diet sheet below for an idea of the variety of delicious and balanced meals that can fit into a diabetic meal plan.

For many people, at least initially, this may seem harder than it should be and thats understandable after all, it can seem very, very challenging to change current eating habits and find the right food rhythm to fit your lifestyle.

You don’t have to go it alone: Seek advice from a registered dietitian or certified diabetes educator who has the right training to help you come up with an individualized meal plan that will help you meet your self-management goals, get the nutrition you need, and show you how you can incorporate some of your favorite foods into your diet so that you continue to enjoy eating.

Hopefully, your doctor has someone on the team, but if not, call your health insurer to ask for the names of a few in-network RD/CDEs.

There are also virtual coaching programs that appear to be effective this means you can get individualized dietary guidance at home or at work. Most health insurance companies will cover the cost of diabetic diet counseling so ask your doctor for a prescription, so cost doesnt hold you back.

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I Love Insulinand You Should Too

When people first are diagnosed with type 1 diabetes, they typically start taking insulin. When they start insulin, they typically gain weight. Therefore, insulin is often associated with weight gain.

Insulin is necessary for people with type 1 diabetes to live. You already know this.

What you probably dont realize, however, is that insulin is not what is causing weight gain. What causes weight gain is a hamster wheel of blood sugar control issues:

Low blood sugar correct with carbs overcorrecting leading to a high blood sugar and a correction bolus too much insulin low blood sugar

The cycle is like a roller coaster that you just cant get off, seemingly forever. Youre eating more calories than expected for your goals, and suddenly, BAM! There are a few pounds you did not plan to gain, or your weight loss goals derailed.

Yes, insulin is a part of the equation, but not THE WHOLE equation.

I get it: low blood sugars can be tough, and some of them you make you want to eat the whole fridge. But, for lows and weight loss, consider the following idea:

All in all, dont worry about how much insulin youre using worry about keeping your blood sugars in great control and preventing lows, and the insulin amount will take care of itself.

To learn more about the best ways to treat lows, read How to Treat a Low Blood Sugar .

Your Feelings About Food

Type 1 Diabetes Mellitus

The emotional part of trying to lose weight is important and can often be overlooked.

Do you feel guilty when you eat a treat? Do you eat more when youre upset? Do you feel dejected if you cant see progress straight away?These are really common feelings and tackling them can help you on the road to a healthier lifestyle and a healthy weight.

Connect with others and share tips in our online forum weve made a board especially for people who are looking to lose weight.

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Ways To Eat Healthy On A Diabetes Diet

Choose carbohydrates that are rich in fiber, such as whole grains, starchy vegetables such as sweet potatoes, low-fat dairy such as Greek yogurt, and low-glycemic index fruits such as berries. Most people benefit from eating around 30 to 45 grams of carbohydrate per meal, and 15 to 20 grams per snack, but this will depend on your blood sugar control, physical activity, and weight among other individual factors. It’s always a good idea to meet with a registered dietitian or certified diabetes educator to determine how many carbohydrates are right for you. Keep in mind that every gram of carbohydrates contains about four calories. Therefore, if you are eating 45 grams of carbohydrate per meal, and 30 grams per snack, you’ll be ingesting 660 calories from carbohydrates per day.

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Lose Weight With Type 1 Diabetes

Editors Note: Cliff Scherb, Founder of and , is a nutrition and fitness expert. He consults through virtually teaching his decision support system the app and its methodologies to aspiring T1 individuals and athletes. Cliff also creates custom training programs and insulin plans for endurance athletes, using Training Stress Modeling and real-time coaching. To inquire about coaching openings, , and general questions please email

Losing weight can be difficult add Type 1 diabetes to the mix with its daily management demands and its even more of a challenge. I know, because Ive been a Type 1 diabetic for 29 years and Im also an endurance athlete.

The internet is saturated in advice on how to lose weight with or without Type 1, so its hard to know what is worth while and what will just waste your time or worse, can negatively impact your health.

Im not going to declare all out war on carbohydrates, or tell you can or cant drink your calories in the form of olive oil, or feast and fast with cayenne peppers and maple syrup. No, the real distilled learning from my years of consulting and data analysis shows that a balanced, low-insulin diet with nutrient timing and activity is the best way to lose weight with Type 1 diabetes. It also helps you maintain brain and body function as well as energy levels.

Performing means living a longer or healthier life or if youre an athlete, it can also translate to beating out your competition.

The Right Calorie Intake

Type 1 Diabetes Weight Loss Eat the Right Fat to Lose

How much do calories matter? For people with diabetes, the exact number of calories to consume each day is based on the amount and timing of food that assures you can youre your blood sugar levels stable and your weight within a healthy range. That number can change, depending on your age, activity level, frame size, current versus preferred weight, and other factors.

When the goal is a healthy weight and blood sugar control, a good starting point for a woman is 1,400-1,600 calories a day, with main meals containing up to 30 grams of fiber-rich carbohydrates, and snacks containing 10-20 grams of fiber-rich carbohydrates, Ms. Zanini advises. For men and more physically active women who are already at a healthy weight, you may start with a 2,000-2,200 calorie meal plan, in which you may increase proportionately your carbs.

Recent research suggests that by eating a big breakfast, and a modest lunch, so you get most of your calories in by 3 p.m., you will find it easier to lose weight and achieve better blood sugar control.

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Get Out And Get Active

Proper nutrition is one of the most important factors for achieving your ideal weight the other most important factor is increasing your physical activity and exercising regularly.

When I found out I had diabetes, that really spurred me to get my act together, Hattori said. I started exercising regularly and over the period of a year, I lost 42 pounds, which contributed to keeping my diabetes under control.

Even though he has had to battle a few injuries, he said that walking has been his mainstay for his weight and his glucose. Just walking for 15 to 30 minutes after a meal makes a huge difference and helps maintain weight, he said. Any time you move your muscles, youre doing exercise.

The ADA recommends that most adults with diabetes should aim for at least 150 minutes each week of moderate to vigorous intensity activity spread over at least three days. In addition, you should try to engage in two to three sessions of resistance exercise on nonconsecutive days and two to three sessions per week of flexibility or balance training per week .

I’ve done many different kinds of exercise, said Carter Martinez. Lately I’ve been doing reformer Pilates in small group classes with a teacher at my local Pilates gym. Ive also done CrossFit and met with the trainer from that gym to learn methods and techniques. I generally change up what I’m doing every year or two I like being able to challenge myself to do new things that I couldnt do at my heaviest.

Reducing Insulin Intake Safely

There are a number of ways insulin intake can be reduced in a safe way:

  • Lower your carbohydrate intake
  • Reduce snacking

Out of these, reducing carbohydrate intake is likely to have the greatest effect.

Lowering insulin doses should only be done if you are confident with adjusting your own insulin. If you are not confident, speak to your doctor about whether and how your insulin doses should be adjusted.

For more information on improving your success on a low carb diet, see our guides on:

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Add Extra Activity To Your Daily Routine

If you have been inactive or you are trying a new activity, start slowly, with 5 to 10 minutes a day. Then add a little more time each week. Increase daily activity by spending less time in front of a TV or other screen. Try these simple ways to add physical activities in your life each day:

  • Walk around while you talk on the phone or during TV commercials.
  • Do chores, such as work in the garden, rake leaves, clean the house, or wash the car.
  • Park at the far end of the shopping center parking lot and walk to the store.
  • Take the stairs instead of the elevator.
  • Make your family outings active, such as a family bike ride or a walk in a park.

If you are sitting for a long time, such as working at a desk or watching TV, do some light activity for 3 minutes or more every half hour.5 Light activities include

  • leg lifts or extensions

Results Of Following A Diabetes

Best diet for type 1 diabetes to lose weight

Your specific results depend on where you started before embarking on your diabetes-friendly diet journey. But Palinski-Wade notes that there are short- and long-term results you can expect.

Pretty quickly, you should see benefits to your blood sugar at the outset. You will start to see your daily blood glucose readings improve within a few days, she says. Then youll notice your A1C start to get better in three to six months. These are a measurement of your blood sugar levels on average of the past three months, so consistent improvement for at least three months needs to happen to see this number decrease, Palinski-Wade adds.

If your doctor advises you to lose weight, making these diet changes along with increasing your activity level can help you lose weight and shed body fat. Be careful about monitoring the scale too closely in the early days. Its important to note that if your blood sugar levels were uncontrolled and weight loss resulted from this, you may notice an initial weight gain as blood sugar comes back to a normal level. Do not be discouraged. Generally, this weight gain is minimal, and once blood sugar stabilizes, weight stabilizes as well, she says.

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Ask Yourself: Is It Hunger Or Habit

Analyze your home and work environment. Do you have easy access to high-calorie, sugary foods? Do you snack because youre hungry or because you saw someone else eating?

When and how much you eat may make a difference as well. Many newer studies say its beneficial to eat more food earlier in the day and then less as the day goes on, Dunn adds. If youre skipping meals all day and then eating dinner and snacking all night, that may be why youre not achieving your goals.

What Are The Type 1 Diabetes Diet Plan Restrictions And Guidelines

While there are no absolute diet restrictions in type 1 diabetes, healthier food choices can make control a lot easier. For example, meal timing is very important for people with type 1 diabetes. Meals must match insulin doses.

Most people with type 1 diabetes use a long-acting insulin , which means it will continue to lower blood sugar over 24 hours. This means it will lower blood sugar even if there is no glucose from dietary carbohydrates to act upon. Because of this, skipping a meal or eating late puts a person at risk for low blood sugar .

On the other hand, eating a larger meal or a meal that contains more carbohydrates that normal will raise blood sugar more than the basal insulin can dispose of. In this situation, a short-acting insulin must be given in the appropriate dose to match the carbohydrate content of the meal and the level of blood glucose before eating.

Eating meals with a low glycemic load makes meal timing easier. Low glycemic load meals raise blood sugar slowly and steadily, leaving plenty of time for the body to respond.

While some people go overboard with diet restriction, it is also important to consider the nutritional balance in a meal. Specifically, fat, protein, and fiber all slow down the absorption of carbohydrates, and thus allow time for insulin to work, gradually moving glucose out of the blood and into the target tissues. Slower digestion and absorption maintains a more stable blood sugar level.

    • brown rice,
    • pastries, and
    • white potatoes.

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