Best Dieting Strategy for Losing Weight With Type 2 Diabetes

Scientists Uncover the Best Diet Strategy for Type 2 Diabetes Weight Loss

Comparing calorie counting to time-restricted eating between 12 and 8 p.m., type 2 diabetes patients lost more weight, and both strategies improved blood sugar levels. Due to potential medication issues, professional advice is advised before using this strategy.

Given the close association between type 2 diabetes and being overweight or obese, losing weight is a typical aim among people with the illness. What food plan is most effective for patients with this metabolic disease is unclear, though.

According to recent controlled research on type 2 diabetes patients, those who limited their daily calorie intake to the hours between noon and 8 p.m. lost more weight than those who did so via calorie tracking. It's interesting to note that blood sugar levels improved similarly with both approaches.

The new study was conducted by Vicky Pavlou, RDN, a Ph.D. student at the University of Illinois at Chicago. "Many people find counting calories very hard to stick to in the long term, but our study shows that watching the clock may offer a simple way to decrease calories and lose weight," Pavlou said. 

No previous research has looked at an eight-hour eating window in persons with type 2 diabetes, despite the fact that time-restricted eating is becoming more and more common.

Studies from the past and recent discoveries:

In people who struggle with obesity, time-restricted eating within an eight-hour window has previously been researched. However, the objective of this new research project was to identify any potential advantages of this approach for those with type 2 diabetes. It was directed by Krista Varady, a professor of nutrition at the University of Illinois at Chicago.

75 participants, ages ranging from 18 to 80, from various racial and ethnic backgrounds, and all of whom had type 2 diabetes and obesity diagnoses, made up the study's sample. One of three groups—time-restricted eating, calorie restriction, or control—was assigned to each participant. 

The participants in the time-restricted eating group could eat whenever they wanted, but they had to count their calories on the MyFitnessPal mobile app in order to reduce their caloric intake by 25% of their maintenance calories, or the number of calories required to maintain their current weight. The regular diet was maintained by the control group.

Study follow-up:

The team found that participants following the time-restricted eating diet lost 3.55% more body weight than the control group did after the six-month investigation. 

This would equate to a loss of slightly about 10 pounds for a person weighing 275 pounds. In comparison to the control group, the calorie restriction group did not lose any weight. Both the time-restricted group and the calorie-restriction group saw a drop in blood sugar (HbA1C) levels when compared to the control group (-.91% and -.95%, respectively).

The weight loss achieved with time-restricted eating did not approach the 5% mark normally necessary for improvement in these parameters. The researchers also examined whether these diet methods reduced cardiometabolic risk factors. A further aspect that makes it challenging to detect improvements in cardiometabolic risk variables is the fact that the study participants were using blood pressure and cholesterol drugs. 

According to Pavlou's research, persons with type 2 diabetes who desire to reduce their weight and regulate their blood sugar may find time-restricted eating to be a useful alternative. However, there are numerous types of drugs available for people with type 2 diabetes, some of which need to be taken with food and others of which can result in low blood sugar. Therefore, when using this dietary strategy, close consultation with a nutritionist or physician is essential.

Diabetes diet: Create your healthy-eating plan

Simply keeping to regular mealtimes and consuming the healthiest foods in moderation constitutes a diabetes diet. It is a nutritious diet that is low in fat and calories and naturally rich in nutrients. Fruits, vegetables, and whole grains are essential components. In actuality, practically everyone may benefit from this kind of diet the most.

Why is it important to have a healthy eating strategy?

Your doctor may advise that you consult a nutritionist to assist you in creating a healthy eating plan if you have diabetes or prediabetes. The strategy aids in managing your weight, blood glucose (commonly known as blood sugar), and risk factors for heart disease. High blood pressure and blood fat levels are two examples of these variables.

Increased calorie and carbohydrate intake causes blood sugar levels to rise. Uncontrolled blood sugar levels might cause major issues. Hyperglycemia, sometimes known as a high blood sugar level, is one of these issues. Long-term consequences, including as damage to the heart, kidneys, and nerves, may result if this high level persists for an extended period of time.

You can contribute to maintaining a safe range for your blood sugar. Track your eating patterns and choose healthy foods.

Losing weight can also make it simpler for most type 2 diabetics to control their blood sugar levels. Other health advantages of losing weight are numerous. A healthy eating plan offers a well-structured, nourishing strategy to safely attain your goal if you need to reduce weight.

What does a diet for diabetic patients consist of?

Eating healthful meals at regular intervals is the foundation of a diabetes diet. Regular mealtimes aid in the better utilization of insulin produced by or obtained from medication by the body.

You can create a diet based on your health objectives, preferences, and lifestyle with the assistance of a trained dietitian. The dietician can also discuss ways to change your eating habits with you. You have the option of selecting portion amounts that are appropriate for your size and degree of activity.

Foods that are recommended for diabetics.

Choose healthful foods to maximize your calorie intake. Select "good" fats, seafood, fiber-rich foods, and nutritious carbohydrates.

Blood glucose is created during digestion from carbohydrates and carbs. Starches are also referred to as complex carbohydrates, whilst sugars are referred to as simple carbs. Consider choosing healthy carbohydrates like:

• Fruits.
• Vegetables.
• complete grains.
• legumes, including peas and beans.
• dairy items like milk and cheese that are low in fat.
• Avoid less nutritious sources of carbs, such as items with added fats, sweets, or sodium.

Foods high in fiber:

All plant food components that your body cannot digest or absorb are considered to be dietary fiber. Fiber helps manage blood sugar levels and moderates how your body digests food. Fiber-rich foods include:

• Vegetables.
• Fruits.
• Nuts.
• Beans and peas are examples of legumes.
• whole grains.
• Fish is heart-healthy

Eat seafood that is good for your heart at least twice a week. Fish high in omega-3 fatty acids include salmon, mackerel, tuna, and sardines. These omega-3s could guard against heart disease.

Steer clear of fried fish and fish like cod that contain a lot of mercury.

Suggested post: The Role of Fiber in a Healthy Diet

Healthy fats

Monounsaturated and polyunsaturated fatty acid-rich foods can aid in lowering your cholesterol levels. These consist of:

• Avocados.
• Nuts.
• oils from canola, olive, and peanuts.

Don't go overboard though, as fats all contain a lot of calories.

Diabetics should avoid the following foods/limit

Diabetes increases your risk of heart disease and stroke by hastening the formation of blocked and hardened arteries. Foods containing the following ingredients might go against your objective of eating a heart-healthy diet.

1. Saturated fats; Avoid high-fat dairy items and animal proteins such as butter, beef, hot dogs, sausage, and bacon. Limit your consumption of coconut and palm kernel oils.
2. Trans fats; Avoid trans fats found in processed foods, baked products, shortening, and stick margarines.
3. Cholesterol sources include high-fat dairy products, high-fat animal proteins, egg yolks, liver, and other organ meats. Aim for no more than 200 milligrams (mg) of cholesterol each day.
4. Sodium. Limit your salt intake to no more than 2,300 mg per day. If you have high blood pressure, your doctor may advise you to strive for a lower number.

Counting carbohydrates

Carbohydrates have the largest impact on blood sugar levels because they break down into sugar. To assist regulate your blood sugar, you may need to learn how to calculate the quantity of carbs you consume with the guidance of a nutritionist. You can then alter the insulin dose accordingly. It is critical to keep track of the amount of carbs in each meal or snack.

A dietician can teach you how to estimate meal quantities and become an informed reader of food labels. You can also learn how to pay close attention to serving size and carbohydrate content.

Suggested post: Counting Carbohydrates When You Have Chronic Kidney Disease

Take away

If you have diabetes, it's critical that you work with your doctor and a nutritionist to develop an eating plan that works for you. Manage your blood sugar levels with nutritious foods, portion management, and a plan. If you do not stick to your diet, you risk having fluctuating blood sugar levels and other dangerous consequences.