Do you know type 2 diabetes mostly occurs in people who are overweight? On the other side, if you are smart enough and really want to live longer happily you would never want to exceed your desired BMI (Body mass index).
Body mass index is a measure for human body shape based on an individual's mass and height.
It is measured by dividing an individual's body mass (in kilogram) by the square of his/her height (in meter). Thus the unit becomes kg/m2.
Using this BMI tool we can categorize an individual's weight and comment on his/her health status. This is very simple. You can easily find your own BMI and see where you are going!
Underweight BMI 16.0 to 18.5
Normal (healthy weight) BMI 18.5 to 25
Overweight BMI 25 to 30
Obese Class I (Moderately obese) BMI 30 to 35
Obese Class II (Severely obese) BMI 35 to 40
Obese Class III (Very severely obese) BMI Over 40
Now let's come to the point. If you are overweight and suffering from type 2 diabetes, dropping pounds actually lowers your blood sugar, improves your health state and helps to keep your momentum go on. But before going any further you should have a talk with your diabetologist. Because whenever you decide to lose weight there should be some adjustment with your insulin and diabetes medications. Cutting back on your day to day meal can affect the delicate balance of your blood sugar, insulin and medications in your body. Most of the cases, you may have to reduce the dose of insulin and other hypoglycemic medications.
In order to decide on the proportion of meals try to maintain a healthy ratio of carbohydrate, fat and protein. Most diabetologists advocate the ratio of
30% fat and
10 to 15% protein.
Remember, carbohydrates have the biggest effect on your blood sugar, as they are broken down into sugar early in the digestion. It is always better to eat complex carbohydrates like whole grin bread and vegetables because they are absorbed more slowly into the bloodstream, cutting the risks of sudden blood sugar spikes.
Some people simply avoid carbohydrates when they are diabetic. But it can be dangerous also. It can result in diabetic ketoacidosis which is a life threatening condition. Here is the mechanism:
Stay organic but avoid spicy foods
When your body doesn't have enough sugar to burn for energy, your metabolism process takes a significant shift. This is known as ketosis where ketone bodies are produced in the body to fulfill the metabolic demand. In this process body fat is burned instead of sugar. Later on, you will feel less hungry and eat less than you usually do, but long term ketosis has a detrimental effect on health. Ketosis causes decrease oxygen delivery to the tissues. As a result organs like kidney, liver, eye, brain are affected resulting in severe dysfunction.
That's why, only low-carb, high protein diet is not really safe for patients with diabetes. You just need to stick to with a more balanced diet so your body can handle nutrients without going into ketosis.
Exercise is another important issue that is beneficial for both diabetes and weight loss. Regular exercise with foot care can boost up your plan to lose weight and control sugar better than before.