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Diabetes is a medical condition that affects millions of individuals across the globe every year. The condition poses various health risks, which often result in weight loss. However, for some individuals, body weight can also be a concern. If you are one of those people who is struggling to gain weight during diabetes, we are here to help. Here are ten effective ways that can help you gain weight during diabetes.
- Consume More Calories
The simplest yet effective way to gain weight during diabetes is to increase your calorie intake. Opt for high-calorie foods such as nuts, seeds, avocados, and fatty fish. However, make sure that you do not consume high-fat foods excessively as it may raise your blood sugar levels.
- Eat Frequently
Eating small but frequent meals can help you meet your calorie intake without feeling too bloated. It will also help regulate your blood sugar levels. Make sure you keep a check on the nutritional value of the food you consume to prevent overeating.
- Add More Protein To Your Diet
Adding more protein to your diet can help you gain muscle rather than just fat. Some of the protein-rich foods include eggs, chicken, fish, pulses, and dairy products. If you are a vegan, you can also opt for tofu, soy, and legumes.
4. Focus On Strength Training
Strength training exercises can help you gain muscle mass and improve your overall physique. Consult with a professional trainer and prepare a workout plan that suits your needs and health condition.
- Consume Healthy Fats
Fats can be a great source of calories, but it is important that you opt for healthy fats such as olive oil, nuts, and seeds. They not only help you gain weight but also provide essential nutrients for your body.
- Opt For Complex Carbohydrates
Complex carbohydrates such as brown rice, whole-wheat bread, potatoes, and oats are more nutritious than simple carbs and provide sustained energy. They also help regulate blood sugar levels and promote weight gain.
7. Drink High-Calorie Beverages
Drinking high-calorie beverages such as fruit juices, smoothies, and milkshakes can help increase your calorie intake. However, make sure that you do not consume beverages with added sugars, which can elevate your blood sugar levels.
- Consult With A Dietician
Consulting with a dietician can help you get a better understanding of your nutritional needs and help you prepare a diet plan that is tailored for your body’s needs.
- Get Enough Sleep
Adequate sleep is crucial for healthy weight gain as it helps the body to recover and improve muscle mass. Make sure you prioritize sleeping for at least 7-8 hours per day.
- Keep Track Of Your Progress
Maintaining a record of your weight gain progress can help you evaluate how effective your diet and exercise plan is. It can also help you identify areas that need improvement.
Summing up, gaining weight during diabetes can be challenging, but it is not impossible. A combination of the above-mentioned ways can help you achieve the desired weight gain without risking your health. Make sure you consult with a medical professional before making any significant changes to your diet and exercise routine.
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