Balancing Diabetes Without Losing Weight - Is It Possible?

Recently, it has been discovered that excess weight plays a significant role in reducing the body's ability to utilize insulin ("insulin resistance"). This is in addition to the decreased ability of the pancreas to produce insulin naturally in diabetes patients.

However, reality shows us that losing weight is not a simple task at all, involving a significant and deep behavioral change. It turns out that not many of us manage to lose weight significantly, and even fewer can maintain the weight loss over time.

Does this reality necessarily lead to the conclusion that we have no chance in preventing and balancing diabetes? The answer is no.

Indeed, maintaining a normal body weight has a significant impact on diabetes development, but it turns out that those already suffering from the disease can certainly improve their metrics through proper nutrition, physical activity, and personalized medication treatment, even if they failed in weight loss attempts.

A good example of optimal diabetes balance without weight loss can be seen in women with gestational diabetes. In such a case, for a woman who started the pre-pregnancy state with normal body weight, not only is there no weight loss, but there can also be weight gain while maintaining strict sugar balance through customized nutrition and frequent sugar monitoring. The situation is similar for Type 1 diabetics who balance their sugar levels without any weight change, but by appropriate and correct use of insulin shots or pumps.

Engaging in physical activity is another factor that can significantly influence sugar values and encourage more efficient consumption of sugars by active cells, as well as, of course, personalized medication treatment for optimal and individual diabetes balance.

Therefore, it seems preferable to be an overweight but active and balanced diabetic rather than a thin diabetic who is not balanced.

In fact, for Type 2 diabetics, it is possible to achieve optimal balance without weight loss.

How to achieve this?

Consistent consultations with a diabetes-specialized dietitian will help achieve the goal. The goals of such meetings for a diabetic differ from those of a non-diabetic looking to lose weight. Here, the main emphasis is on achieving sugar balance through the proper distribution of meals throughout the day and meal composition, rather than reducing daily calorie intake. This can be a goal after achieving optimal sugar values, but it will not be the first priority for a diabetic.

How much to eat?

In fact, many are unaware that identical amounts of protein and carbohydrate foods contain exactly the same number of calories. However, the impact on sugar values of a meal composed of chicken or fish is entirely different from that of a meal composed of carbohydrates like pasta or noodles.

Therefore, building more balanced meals and replacing some carbohydrate-rich foods with protein-rich foods or vegetables can lead to significant improvement in sugar levels, without reducing meal volume and creating a situation of decreased food quantity.

When to eat?

Distributing carbohydrate portions throughout the day, instead of consuming them in 1-2 large meals, can also benefit overall sugar balance. For example, consuming 2-3 servings of fruit (apple, pear, peach) spread throughout the day will be better than eating a large bowl of watermelon for dinner.

What to eat?

Today, the prevailing approach regarding diabetes balance through proper nutrition emphasizes the importance of a personalized menu for each diabetic according to their preferences and ability to implement it. A professional diabetes dietitian can make this adjustment to address the principles of diabetes nutrition and provide personally adapted and easy-to-implement tools for each person.

It is recommended for every diabetic to consult and get assistance from diabetes experts, share as much detail as possible about their lifestyle, and express their difficulties and limitations in order to receive the most suitable comprehensive care that they can maintain over time. Not another "menu I can't adhere to," but receiving comprehensive care that includes individual consideration for each diabetic's needs.