One big problem many people with type 2 diabetes have is losing weight. And the thing that most people don’t understand is that eating too much fat is NOT what makes you fat.
Weight Loss And Diabetes Explained
Perhaps the 2 biggest reasons type 2 diabetics gain weight: high carbohydrate intake and high insulin levels.
When you eat more than you need in carbohydrates the excess glucose, which is what carbohydrates are broken down into, get stored as fat.
The next problem, is type 2 diabetics are insulin resistant and their pancreas has to make more insulin just to lower their blood sugar levels. All the excess insulin needed to lower blood sugar levels promotes weight gain.
Over the years I have discussed this numerous times with doctors, but the one thing you will notice with people who take insulin or drugs that increase insulin secretion from the pancreas is that they gain weight. This is a well known side effect of these type of treatments. Endocrinologists also measure insulin secretion in an attempt to learn how far a patient’s type 2 diabetes has progressed.
High insulin levels in a type 2 diabetic happen because the body is trying to overcompensate for high blood sugar levels and insulin resistance. The medical term for this is hyperinsulinemia. And over time this causes the beta cells of the pancreas, which secrete insulin, to burn out. Which is why you’ll see long-standing diabetics taking insulin injections because their pancreas has lost much of it’s insulin secreting and production capacity.
People begin producing way too much insulin up to 10 years before becoming type 2 diabetic (as prediabetics) and continue to produce higher than normal levels for up to as many as 20 years or more after they are diagnosed. Aside from increasing the utilization of sugar for energy, insulin also promotes fat storage in cells fat cells.
Insulin is anabolic, which generally means it promotes growth in your body. Much like steroids. In fact some body builders use insulin to gain weight.
The Notion That – If You Eat Too Much Fat You Get Fat Is A Myth
In fact if you eat a lot of fat and a low-carb diet you don’t get fat at all. In fact, you lose weight. But what happens if you eat tons of carbohydrates? You get fat. And now you understand why.
So what exactly can we do to lose weight and turn things around. Well first, type 2 diabetics don’t need all of the carbohydrates that they’re eating. They simply don’t. And in fact, excess carbs are damaging. A lower carbohydrate diet is best. And low carbs will lower insulin levels.
Second, it’s time to start exercising. This will help you use more of those carbohydrates as energy and burn fat. This is a two-for-one.
Third, you need to cut back on all those calories. And the less carbs you eat you’ll wind up eating fewer calories.
Here are some additional tips to help you lose weight:
- Eat till you’re no longer hungry instead of until you are full
- Avoid or limit alcohol because it is high calories and sugar
- Eat lots of vegetables, they’re lower in carbohydrates and calories
- Use spices instead of sauces or salt
- Eat more small meals with less carbohydrates so you won’t feel as hungry as often
- Eat better quality of carbs that make you feel satisfied for longer and smaller insulin spikes
- Drink water instead of soda and other sports drinks that are loaded with sugar and carbs
- Limit portion size of starchy carbs such as rice, pasta or potatoes to portions the size of a tennis ball
- For exercise try things that you enjoy that keep you moving for 20-30 minutes daily
- Manage your emotions and stress so that you don’t turn to food for comfort
Prior using any of this material, please consult with your doctor.