Lose Weight and Regain Healthy Blood Sugar
People who live with type 2 diabetes want better options for handling their blood sugar, especially their HbA1c levels.
The problem is that, even when we do try to eat right and exercise, our bodies still need extra help from our metabolism to light the fires of our glucose-burning furnace that’s necessary for weight loss.
What is Type 2 Diabetes?
Type 2 diabetes is a metabolic disorder in which the body doesn’t produce enough insulin or can’t respond to it effectively.
It’s also called adult-onset diabetes because type 2 diabetes usually develops after age 30 and gradually worsens over time.
Type 2 has no known cause, but some of its contributing factors are genetics, obesity, a lack of exercise, stress, and the aging process.
Type-two diabetes has been called “lifestyle” or “situational” because it can be prevented by changing your lifestyle to include healthier eating habits and more physical activity.
What Are The Symptoms Of Type Two Diabetes?
There are no symptoms at all in many cases of type two diabetes. The most common symptoms are increased thirst, frequent urination, and unexplained weight loss.
Using Food As A Medicine
The first step to weight loss is controlling our blood sugar to control hunger and balance hormones. If you are overweight or have diabetes, the best way to do this is through a proper diet.
The diet for type 2 diabetes uses food as medicine by supporting your body’s natural ability to heal itself from the inside out.
The best approach to controlling hunger is through a proper diet, which can naturally reduce the body’s need for insulin.
Adopting such a method of eating can help people with type 2 diabetes to manage their blood sugar levels and live healthier lives without having to rely on prescription drugs or other restrictive diets that often leave people feeling hungry and deprived.
One answer to healthy blood sugar levels is found in high-protein, low-glycemic nutrition. The best approach to controlling hunger is through the correct diet, which naturally reduces the body’s need for insulin.
As we lower our sugar intake and processed carbs, it becomes easier (and eventually automatic) to eat more protein and good fats without feeling deprived or hungry. The foods in this way of eating are satisfying, delicious, and nutritious.
Living With Type 2 Diabetes
People living with type 2 diabetes are at an increased risk for heart disease. They’re also more likely to experience other negative health outcomes like stroke, kidney failure, and liver disease. Eating correctly can lower blood sugar levels in type 2 diabetes and improve insulin response.
In a study of overweight individuals with type 2 diabetes, after 24 weeks on a ketogenic diet:
Participants lost significant weight. They also reduced their fasting blood sugar levels by an average of 66 points (out of 100) and total cholesterol by 124 points.
The participants’ LDL cholesterol (“bad” cholesterol) fell by an average of 17 points, while their HDL (“good”) cholesterol increased.
Participants had reduced insulin resistance and improved blood sugar control.
These results demonstrate that following a ketogenic diet can have significant benefits for those with type 2 diabetes—and it might be worth a try for anyone who wants to lose weight and manage blood sugar levels.
Lose Weight, Gain Control of Blood Sugar
Type 2 diabetes is a chronic disease that occurs when the body does not produce or use insulin properly due to issues with insulin production by the pancreas and/or cells’ resistance to insulin.
Type 2 diabetes is a major risk factor for cardiovascular disease, stroke, and other complications. In the United States alone, more than 30% of people with diabetes have type 2 diabetes.
The good news is type 2 diabetes can be managed by diet, exercise, and medication or surgery to control blood sugar levels.
What You Can Do
People with type 2 diabetes should eat a balanced diet based on their specific food preferences and medical needs to manage blood sugar levels. A healthy, diabetic-friendly meal plan might include:
Breakfast consisting of high protein foods such as eggs or turkey bacon with whole grains like oatmeal or cereal;
A midmorning snack consisting of a fruit or vegetable, such as an apple with peanut butter;
Lunch is composed of lean proteins like skinless chicken breast and vegetables like carrots or broccoli;
Protein-rich snacks between meals, including string cheese, yogurt, nuts, and seeds.
In addition to eating healthy foods in the right proportions at the right times, people with diabetes should take medications as prescribed.
One in three adults has prediabetes— a condition marked by high blood sugar levels that are not yet at the level of type-two diabetes but increase their risk for developing it over time.
Prediabetics can prevent or delay the onset of type 2 diabetes by losing weight, eating a healthy diet, and exercising.
Losing weight is a great first step for those overweight, obese, or need to get healthier. One in three adults has prediabetes— a condition marked by high blood sugar levels that are not yet at the level of type-two diabetes but increase their risk for developing it over time.
The Mayo Clinic recommends a weight-loss goal of one to two pounds per week. Substituting unhealthy foods with healthier options can also help achieve this goal.
Steps for Losing Weight and Regaining Healthy Blood Sugar
Cut back on alcohol intake, soda beverages, sugar-sweetened drinks, and fruit juice because all of these contain high sugar content.
Reduce the intake of processed foods as much as possible because it is usually loaded with fat and salt, leading to weight gain.
Choose foods that are low in sugar and high in protein.
This will keep blood glucose levels balanced; the mood elevated, brain functioning at an optimal level, energy levels higher than normal, and allow for better sleep.
The best thing you can do is be mindful of what you eat; it is not a diet but rather a lifestyle change.
Do not deprive yourself of foods you love; pay attention to how much and when you’re eating them.
Aim for at least five servings a day of vegetables, some fruits, and whole grains with every meal.
To achieve weight loss goals and blood sugar balance: exercise regularly, spend time outdoors in the sun, drink plenty of water, and eat mindfully.
The Purpose of Eating Healthy is to Prevent Type 2 Diabetes by Regaining Healthy Blood Sugar Levels
It’s the primary goal for those with prediabetes or diabetes (type one). The best way to maintain these levels is through changes in what you eat and drink and how you exercise.
Type-one diabetics have either no insulin and must inject themselves with insulin or use an external insulin pump to take daily shots.
However, people with type 2 diabetes are usually able to produce some insulin themselves. Still, their body cannot properly metabolize glucose due to a deficiency in the hormone glucagon, and/or they have developed resistance to these hormones.
Type 2 diabetes is typically managed with diet changes and exercise.
Weight Loss For Diabetics
Weight loss and diabetes can be two of the hardest conditions to manage, especially when they go hand in hand. Diabetes is a chronic condition- one that often requires medication for treatment.
Many people with type 2 rely on these medications as their only means to control blood glucose levels and lose weight because it’s what doctors prescribe them or offer advice about.
This is not the best way to manage diabetes, and may, in fact, be causing more harm than good. Medication is expensive and comes with side effects that can lead to a host of other problems like weight gain.
The problem also lies in the standard American Diet (SAD). It’s full of processed foods high in sugar- empty calories for blood sugar quick fixes that don’t last.
Foods like this are why people with type 2 diabetes often have to take the medication in the first place. They play a large role in spikes and crashes of blood sugar, leading to more serious complications down the line.
The good news is there’s an alternative way- one that avoids all these problems at once without medication. And it’s not complicated or expensive, and you can do it at home!
How to Regain Healthy Blood Sugar?
The first thing you need is the right information about what foods to eat. You may have heard that eating sugar raises blood sugar- this isn’t true for everyone, but there are other things we should avoid instead.
You need to eat many vegetables, and if you can’t find the time for this, then juicing is an excellent alternative.
This will provide you with all the nutrients your body needs while also helping regulate blood sugar levels. You should also drink plenty of water, stay away from any alcohol or sugary drinks (yes, even fruit juice!), and eliminate or limit any foods that are high in sugar.
Get Moving – Excercise
The next thing you need to do is exercise, but not just for 30 minutes on the treadmill- it needs to be intense! You should find a sport or activity that will make you sweat while also working your whole body like running, basketball, or soccer.
For older people, it would be best to switch your activity from high impact (like running) to something low impact like yoga.
You can still do weights and high-intensity interval training, but they should be incorporated into a low impact routine.
For people with diabetes, it is important to regulate their blood sugar levels by following the guidelines of your doctor and/or registered dietitian because this will help in achieving healthy weight loss goals.
Healthy HbA1c
Healthy HbA1c is a blood marker of the average sugar in your blood over the last three months. The goal is to have an HbAIC level under seven percent. In most cases, this will be below six percent.
An HbAIC reading that exceeds seven percent indicates complications related to diabetes or prediabetes, including nerve damage, cardiovascular problems, kidney disease, or eye damage.
An HbAIC of six percent is not necessarily healthy; it is an indication that you are in the post-diabetic range and have a risk for long term complications related to diabetes.
There are three major types of treatment: lifestyle changes, medication, and insulin injections.
-Lifestyle changes: Health experts recommend making small lifestyle changes, such as being physically active and eating a healthy diet. Even though this is the least structured type of treatment, it is more effective than medication in the long term.
The goal for an HbAIC reading under six percent is achievable by following these guidelines.
-Medication: For people who cannot reach the normal HbAIC or get close to it, medication may be necessary. There are different types of medications that can help with blood sugar levels and weight management. These medicines include insulin injections and other options such as metformin, gliclazide, acarbose, and sitagliptin.
Healthy habits: Creating healthy habits is critical for managing blood sugar levels because it helps people avoid slips as they’re trying to follow a diet plan. Some of these include not skipping breakfast, drinking plenty of water, and getting enough sleep.
Eating more vegetables: Vegetables are a good source of fibre to help people feel full for long periods.
Reducing fat intake: Fat can increase the concentration of glucose in blood serum levels.
Formal diagnosis: It’s a good idea to get a formal diagnosis from your doctor. They can then check if you have diabetes and what type of treatment is suitable for you.
Unhealthy habits: These include drinking too much alcohol, not exercising enough, eating sugary or processed foods, smoking cigarettes, etc. All these things are diet.
Exercise at least three times per week:
It would help if you exercised at least three times per week. A good idea is to choose activities that you enjoy and do them regularly.
A healthy diet: Healthy foods are whole grains, fresh fruits, vegetables without additives or sugar, nuts (small portions), beans in moderation, and chicken breast with skin removed. Fish can be eaten twice a week. Dairy products are allowed in moderation.
Weight control: Make sure your weight is appropriate for height and age, BMI index should not exceed 25 kg / m²
Things to think about when eating out: Choose restaurants with a variety of healthy dishes on the menu or make substitutions such as removing skin from chicken breast instead of fries
Avoid sugar-sweetened beverages
- Choose water, unsweetened tea, or coffee with honey or agave.
- If you must consume juice–limit to one small glass a day and use good quality 100% fruit juice without added sugar.
- Avoid soda, energy drinks, sugar-sweetened ice teas, and iced lattes that are loaded with sugar.
- Avoid fruit juices that are overly processed and contain added sugar or high fructose corn syrup.
Do not drink any beverages with artificial sweeteners such as diet soda, iced tea, lemonade, or juice drinks.
These will be full of chemicals and toxins like MSG, which can increase hunger levels while causing insulin resistance from the sugar (leading to diabetes).
Medications to control diabetes and weight loss
Medication: If insulin is not effective or available, other medications can help control blood sugar levels.
-The most common is metformin or Glucophage, which works by decreasing the amount of glucose in the bloodstream and helping insulin do its job more effectively.
-Diabetes medicine may also involve taking several pills for diabetes (insulin), as well as other medicines to control high blood pressure, cholesterol, and triglycerides.
-A healthcare provider should always be consulted about which medications are the best option for a particular person’s needs.
-The most common side effects of diabetes medicines include nausea or vomiting, loss of appetite, gas or bloating, heartburn, and diarrhea. These usually occur when first taking medicine.
Regain Healthy Blood Sugar and Lose Weight FAQs
How can I quickly lower my blood sugar?
The best way to quickly reduce your blood sugar levels is by reducing the carbohydrates in your diet.
You should reduce your carbohydrate intake to lower blood sugar levels quickly.
The underlying cause of type-two diabetes remains uncertain, but it’s now believed to be linked to obesity and lack of exercise.
What is the best thing to eat when your blood sugar is low?
The best food to eat when your blood sugar is low is to eat foods high in protein and fat.
You can also drink water with lemon or add a pinch of salt to it for the health benefits of sodiuEating food containing fibre will slow down digestion, so carbs enter into the bloodstream slowly over time.
Some rich sources of fibre:
Fruits: berries, bananas, apples
Vegetables: green beans, broccoli
Nuts and seeds: almonds, walnuts
Legumes and grains: lentils, oats.
By eating a diet rich in fibre, you’ll feel fuller for longer, which is good because it reduces your risk of overeating unhealthy foods that are high in calories but low in nutrients. The body will also be less likely to store sugars as fat because the fibre will help keep you feeling full.
Eating food containing fibre will slow down digestion, so carbs enter the bloodstream slowly over time. Exercise also causes your muscles to pull sugar from the bloodstream, which will help keep blood sugars balanced.
How do I get my blood sugar back to normal?
Drink plenty of water. 2-3 liters per day.
You can also drink water with lemon or add a pinch of salt to it for the health benefits of sodium.
Eating high fibre foods will slow down the digestion of carbs and help keep your blood sugar levels balanced.
How long does it take for blood glucose levels to return to normal?
It depends on the level of imbalance. Some people can recover within an hour, while others may take up to a day or two before levels return to normal.
It has been found that the two most important things you can do to recover your blood sugar levels are exercise and eating small meals throughout the day.
Some people may need medication for their imbalance, but this is rare.
How do you feel when your blood sugar is too high?
A person with high blood sugar may feel lightheaded, tired, and hungry.
High glucose levels can lead to weight gain, which in turn leads to more insulin resistance and the onset of diabetes.
The good news is that a healthier diet and better lifestyle habits can help you prevent or even reverse this condition!
If your doctor agrees, slowly reducing your caloric intake should do the trick without causing any unhealthy side effects like chronic hunger pangs or food cravings.
If you’re looking for a more aggressive approach, then taking medication is the way to go. There are four different types of drugs used in insulin therapy; they work by either lowering blood sugar levels or reducing how much glucose enters your bloodstream.
A healthy diet and lifestyle changes can help you lower your chances of developing diabetes. In addition, there are many ways to treat it without having any side effects like chronic hunger pangs or food cravings!
Most people who have been diagnosed with this disease will need to take medications as well — but the good news is that some types come with very few side effects!
Healthy foods that give you energy – eat for energy, not for weight loss.
A list of healthy foods that give you energy and are good for your blood sugar, such as whole-wheat bread, oatmeal with cinnamon, walnuts or almonds, brown rice pasta with pesto sauce (try to use olive oil instead of butter), roasted pork tenderloin with pan-fried peppers and onions.
Eat these types of food when exercising to produce more energy: bananas; peanut butter crackers; pumpkin seeds; apple cider vinegar in water before exercise helps lower the glycemic index after exercise by slowing down digestion.
Lunchtime snacks can be fruit smoothies made from yogurt, berries (blueberries have been shown to help reduce post-meal insulin levels), iced tea without sweetener, and water.
Dinner can be grilled salmon with a side of quinoa and vegetables, chicken casserole on whole wheat pasta with parmesan cheese, tomato sauce (tomato paste without sugar), and low-fat mozzarella cheese.
A list of foods that should be avoided when trying to lose weight: pancakes, muffins; cookies; bagels with cream cheese for breakfast because they are high in calories and carbs from refined flour, which is quickly digested, leading to spikes in blood sugar levels.
White rice has been shown to increase the glycemic index more than brown rice, so it’s best not to use white rice for dinner if you’re experiencing problems regulating your glucose levels after eating carbohydrates all day long.
How does weight loss affect blood sugar – does high blood sugar make you gain weight?
A study published in the Journal of Nutrition found that overweight and obese individuals who lost weight experienced a significant decrease in fasting blood glucose levels.
To control your carbohydrate intake – keep portions small; avoid foods with a high glycemic index like white rice, potatoes, corn flakes, etc.; don’t skip meals because you’re not hungry anymore due to being more active when you exercise regularly or do physical labor for several hours each day; increase fibre from fresh fruits and vegetables by purchasing whole fruit instead of just juices or canned products.
What is the best blood pressure lowering tips?
These days we know so much about what foods and lifestyles can help lower high blood pressure that there really isn’t any excuse not to follow them if you want to be healthy.
Eat vegetables and fruit. These will give you a lot of the nutrients that your body needs to function properly, as well as being low in calories.
Cut back on processed sugars. Sugar is really bad for blood pressure because it causes spikes in insulin levels which then cause surges of hormones such as adrenaline and cortisol (which raise heart rates).
Exercise regularly
Exercise regularly – this can be anything from walking to cycling or swimming but make sure you’re doing something every day! It might seem like an inconvenience at first, but if you stay consistent with exercising over time, then it becomes easier too, so don’t get discouraged just yet!
Practice stress management techniques such as yoga or meditation; these are great ways to help regulate your blood sugar levels.
Drink at least two to three liters of water every day. You must keep your body hydrated because without it, the kidneys can’t filter blood properly, and this will make high sugar levels come back up again.
Try some different herbs or supplements like cinnamon, ginger, turmeric, apple cider vinegar (or a similar type) – these are all known for balancing out blood sugar levels naturally by helping insulin do its job well and regulating hormone production.
The benefits of green tea to reduce blood pressure
Green tea contains catechins, which are powerful antioxidants that can protect the body from free radicals and have been linked with an improved ability to manage weight over time.
Drinking green tea regularly may help lower blood pressure by lowering cholesterol levels in the bloodstream and improving the function of the heart muscle.
If you suffer from hypertension (high blood pressure), drinking two cups per day could benefit your condition. Still, it’s important not to take this recommendation without consulting a medical professional first!
The symptoms of low blood sugar also known as hypoglycemia or insulin shock
Symptoms of low blood sugar are usually a result of too much insulin being released by the body in response to high glucose levels.
Symptoms include blurred vision, dizziness, fatigue or weakness and shakiness; irritability or anger; trouble concentrating; depression; headaches, abdominal discomfort or nausea, hunger pangs (especially for sweets), and tingling sensations around the mouth and hands feeling numbness.
Despite what many people believe about type two diabetes—that it is an irreversible disease caused by poor diet choices like eating too many sugary foods—diabetes can be cured with lifestyle changes such as weight loss and exercise coupled with healthy food choices based on your individual needs.
To avoid developing type two diabetes, you need to lose weight, maintain a healthy diet and get plenty of physical activity.
Losing 5-10 Kilograms Will Make A Huge Difference
Losing even just 15 pounds will have major benefits on your blood sugar levels. The more excess weight carried around in the body, the higher our risk of developing high glucose levels (especially when we are inactive).
Exercise releases endorphins which help to keep us happy while also lowering our stress level (which then has an impact on how much insulin is released by the pancreas); it decreases appetite making us feel fuller quicker, so we eat less; regular exercise helps balance out hormonal changes due to aging or pregnancy which could both lead to increased blood flow.
It is not always easy to know how you can quickly lower your blood sugar. You may be wondering what the best thing for someone with low blood sugar should eat, is or if it’s better to wait until their levels are back to normal before eating anything at all.
Helpful Guidelines
We’ve also included some helpful guidelines on what people should do when they have high blood sugar to get it back down into a healthy range as soon as possible.
If you’re feeling overwhelmed by all of this information, don’t worry – we’ll help make things easier for you.
The key to weight loss is what you eat, not how often you exercise. The best way to reduce your insulin levels and regain normal blood sugar levels is by eating healthy foods.
That will keep up your energy level and provide lasting nourishment rather than processed carbs quickly deposited into fat cells as glycogen for later use in the body.
Limit or remove all sugars from the diet (including fruit), limit dairy intake, cut down on bread/grains, and stop drinking juices with added sugar or high fructose corn syrup; instead, focus on protein-rich sources like eggs, meat, and beans.
Drink water exclusively before anything else; beware of alcohol consumption because even though it lowers glucose temporarily, the rebound effect can be detrimental if we overindulge.