healthy weight gain

Although type 2 diabetes is frequently related with being overweight, it is a misconception that everyone with diabetes has a high body mass index (BMI). Some people find it difficult to acquire weight.

Weight management problems revolve around insulin, a hormone generated by the pancreas. Diabetes patients are unable to use or generate enough insulin to move excess sugar from their bloodstream into their cells, where it may be used for energy.

This may lead your body to burn existing fat stores and muscle tissue to provide energy to your cells. If your blood sugar levels are continually fluctuating, your body will continue to burn its stored fat, leading to weight loss.

As you are already aware, diabetes patients must balance their diets carefully in order to prevent blood sugar increases.

This article explores healthy weight gain strategies for diabetics without endangering their health.

How to get started:


Calculate your desired weight.

To determine how much weight you want to acquire overall, it is crucial to know your present weight. Your progress may be tracked by setting weekly gain objectives.

Replace three larger meals with six smaller ones each day.

Increased calorie consumption is the only method to acquire weight. The key is to eat nutritious meals around every three hours before your body starts using its fat reserves for energy.

Use caution while supplementing.

In particular, if you lack the urge to consume adequate calories, supplements may aid in weight growth. Inquire about supplements like casein or whey protein powder that are intended to aid in the development of muscle mass.

Use resistance training to intensify your exercise.

Your appetite may rise as a result of resistance exercise with weights and machines. Working with medicine balls or engaging in water resistance training are some options.

However, adding weights to your routine does not need you to abandon cardiovascular exercise. Just be mindful that aerobic exercise burns more calories, and be sure to make up for it with your


Diabetes patients must also be careful about what they consume in order to avoid health issues.

Here are some points to consider:

  • Including highly processed, high carbohydrate meals in the diet can cause blood sugar levels to increase, which can be dangerous for diabetics.
  • If a person utilizes insulin, they must ensure that the dosage is appropriate for their eating habits and current weight.
  • If a person utilizes fat to enhance their calorie intake, they should opt unsaturated fats.
  • A high-calorie diet that is deficient in other nutrients might result in nutritional deficits and related health problems.


What should a diabetic consume to gain weight?

Here, we'll look at a few meals that might help a diabetic gain weight in a healthy way.


Full-fat dairy products


Weight Gain Foods

Full-fat dairy products provide minerals like calcium and vitamin D and can aid in weight growth.

  • Whole milk.
  • Full-fat yogurt without added sugar.
  • Cheese.


Healthy Oils


Weight gain foods

There are several oils available that may add flavor as well as calories to food.

  • Olive oil (extra virgin)
  •  Avocado Oil
  • Sesame seed oil

Protein


weight gain foods

Protein is necessary for all bodily processes, including the development of muscle. Dietary protein can aid in healthy weight growth.

  • Chicken
  • Turkey
  • Fish
  • Nuts
  • Seeds

Plant-based protein sources include:

  • Lentils, beans, and peas are examples of legumes and pulses.
  • Quinoa
  • Products made from soy

However, carbohydrates can be found in pulses and other plant-based proteins. When introducing these items into your diet, keep overall carb consumption in mind.


Snacks 


weight gain foods

Chocolate bars, cookies, and other sweetened foods are abundant in calories but lack nutritional balance.

Other snacks are rich in calories while also being high in nutrients.

Snacks that are appropriate include:

  • Greek yogurt with granola, full fat
  • Apple dipped with peanut butter
  • Walnuts with 1⁄2 a banana
  • Avocado on whole grain toast with chia seeds

Sugar and carbohydrate-rich foods can cause a glucose surge.

People should consult with a member of their healthcare team about how to properly include these things into their diet plan.


Pro tip: Getting advice from a qualified nutritionist would be great if you have diabetes and want to put on weight. You must speak with your diabetes team because you need to make lifestyle adjustments. They can make sense of why you could be losing weight or finding it difficult to gain even a few pounds. I provide the advice listed below as a means of gaining weight in a healthy manner.

If a person with diabetes has additional medical diseases or life situations that cause weight loss, such as a lack of appetite, cancer or cancer treatment, or persistent digestive problems, they may need to gain weight.