How does eating sugar increase weight

Weight loss helps with type 2 diabetes

In overweight diabetics, weight loss can significantly improve blood sugar. The so-called body mass index (BMI) is determined to classify excess weight. It is calculated from the ratio of weight and size.

  • Underweight: BMI less than 20
  • Normal weight: BMI 20-25
  • Increased weight (Overweight): BMI 25-30
  • Grade 1 obesity: BMI 30 - 35
  • Grade 2 obesity: BMI 35-40
  • Grade 3 obesity: BMI greater than 40

Calculation of the body mass index

You can determine your personal body mass index yourself by entering your weight and height in the formula BMI = weight / height2:

Blood sugar levels improve with weight loss

In many overweight diabetics, blood sugar levels improve after weight loss. This is why weight loss is the key to successful therapy in overweight patients with type 2 diabetes mellitus. Weight loss is always achieved when the energy consumption is higher than the energy supply (energy conservation law). To do this, the energy supply must be reduced and consumption increased by increasing the basal metabolic rate and exercise.

Eating is pleasure and increases the quality of life. Most therapy programs fail because they change the patient's lifestyle and reduce the quality of life.

The way to a successful change in diet

  • Eat more
  • Maintain eating habits
  • Eat better
  • Small compromises needed to switch to low energy density foods.
Radical cures, starvation or diets lead to a loss of muscle mass and thus to a reduction in the basal metabolic rate. This is followed by the so-called yo-yo effect, i.e. after the end of the measure there is a significant gain in weight. In order to reduce weight in the long term, a permanent change in diet is necessary. This is a process that does not succeed overnight.

New eating habits must be learned and consolidated over the long term and should not be perceived as a loss of quality of life - on the contrary, you see it as a new beginning, towards a healthy diet that can taste very good and makes you full:

Diets are unsuitable in the long term

Fat and alcohol are high in kilocalories - saving calories allows us to lose weight.

Diets low in fat and less alcohol lead to weight loss. Fat is a flavor carrier and healthy fats (e.g. in olive oil / rapeseed oil) reduce the risk of heart attacks and strokes - so it should not and cannot be completely avoided. The right amount is crucial.

The best way to lose weight is to reduce the total energy intake. Therefore, in addition to fat and alcohol, the intake of carbohydrates and protein should also be reduced.

Don't go hungry, eat full

Not starving yourself is the basic requirement for successful, permanent weight loss. Hunger comes from an empty stomach. You have to feel full in order to be “happy” (see below - book recommendation by Nikolai Worm). In particular, a meal needs enough time (allow time while eating, chew enough, digestion begins in the mouth!) So that the stomach and messenger substances can signal a feeling of satiety to the brain (rather “slow food” than “fast food”). Always being full is not a contradiction in terms of wanting to lose weight. For example, if you eat a piece of chocolate, it has a small volume and a lot of calories. With your stomach empty, you will continue to feel hungry. If you eat salad or vegetables with the same number of calories, they have a volume that fills the stomach and causes a long-lasting feeling of satiety.

The energy density is crucial

Whether you are full or not therefore depends on the energy density, i.e. the number of calories per gram of food. “In order to prevent overweight and obesity, it should be recommended to reduce the consumption of foods with a high energy density and to increase that with low energy density” (interdisciplinary guideline of quality S3 for the “prevention and therapy of obesity” http: //www.adipositas -gesellschaft.de).

The diet should be low in energy and large in volume to fill the stomach. Vegetables and salads are low in energy - and can be eaten almost indefinitely (see below - book recommendation by V. Schusdziarra, M. Hausmann). This does not mean that you can only eat salad and vegetables. You are not supposed to radically change your eating habits. You should only try to make minor changes at first. Write down what you eat, check how many kilocalories / g it is. The energy density kcal / 100 g is recorded on every packaged food. Then consider: How can I save a few calories by making small changes by replacing one food with a high energy density with another with a few calories less but with the same or greater volume. The same or greater volume will ensure that you are full and still lose weight. So follows

No liquid calories

Liquid calories do not leave you feeling full! They pass through the stomach without filling the stomach. With the supply of fast carbohydrates from juices, lemonades, cola and iced tea (= high glycemic index) they create a feeling of hunger - through a fast and high release of insulin.

Liquid calories should therefore be avoided!

For example: 200 ml apple juice spritzer have 50-100 kcal. Apple juice spritzer - is drunk on the assumption that there are few calories in it. Mineral water has 0 calories. Did you know that an additional 100 Kcal per day to the daily requirement means a weight gain of 6 kg within a year?

Alcohol is high in calories. Therefore, the intake should be limited, especially of high-proof liquor. Wine also provides liquid calories, but due to its positive effect on the vascular system, a "glass in honor" of 1/8 l (women) or 1/4 l (men) is even beneficial to health.

No carbohydrates in the evening, also no fruit

Carbohydrates with a high glycemic index should generally be restricted throughout the day, because large portions of these quickly digestible carbohydrates result in a high level of insulin being released. The carbohydrates are broken down quickly, but the insulin levels in the blood and brain are still high for a long time. This creates cravings and leads to the consumption of snacks, which in turn provoke an increased release of insulin. Therefore, sugar should be replaced by sweeteners and the portions of pasta, rice, potatoes, baked goods and fruit should be reduced to normal portions.

Especially in the evening (after 6 p.m.) there are advantages to avoiding carbohydrates completely.

Fat loss takes place preferably at night. However, this is only possible when insulin levels are low. Insulin not only lowers glucose but also inhibits fat loss. A lot of carbohydrates means a lot of insulin, i.e. no or less fat loss and excess energy is stored as a reserve in fat.

The evening meal should be high in protein and low in fat with plenty of vegetables and / or salad.

These rules are intended to be a first aid to you on the way to a change in diet with the aim of permanent weight loss.

I wish you success!

Keywords: therapy, therapy type 2

Categorized in: Therapy type 2

This article was written by admin