How To Lose Weight With Diabetes Diet Plan: A Guide Towards Good Health

Rebekah Pais

Rebekah Pais
May 2023

2 min read
How To Lose Weight With Diabetes Diet Plan

Table of content

Is there really a connection between diabetes and weight gain? how to lose weight with diabetes diet plan? Yes, there is a strong connection between diabetes and weight problems. 

Type 2 diabetes, in particular, is closely linked to excess body weight and obesity. Being overweight or obese significantly increases the risk of developing type 2 diabetes.

When a person is overweight or obese, their body becomes less sensitive to insulin, the hormone responsible for regulating blood sugar levels. This condition is known as insulin resistance.

Insulin resistance makes it difficult for the body to effectively use insulin, leading to high blood sugar levels and the development of type 2 diabetes.

Excess weight, especially around the abdomen, can also contribute to the production of certain hormones and chemicals that further increase insulin resistance. 

Additionally, obesity is associated with chronic inflammation, which can impair insulin function and contribute to the development of diabetes.

Managing weight through a healthy diet, regular physical activity, and weight loss, if necessary, can significantly reduce the risk of developing type 2 diabetes and help improve blood sugar control in individuals who already have diabetes. 

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Do You Gain Weight Or Lose Weight In Diabetes?

The effect of diabetes on weight can vary depending on the type of diabetes and other individual factors. Here’s a general overview:

1. Type 1 Diabetes

People with type 1 diabetes often experience unintentional weight loss. This occurs because the body is unable to produce insulin, resulting in a lack of glucose uptake by cells. 

As a result, the body starts breaking down stored fat and muscle for energy, leading to weight loss.

2. Type 2 Diabetes

In type 2 diabetes, weight changes can be more varied. Many individuals with type 2 diabetes are overweight or obese symptoms at the time of diagnosis. 

However, as diabetes progresses and blood sugar control becomes more challenging, some individuals may experience weight loss due to poor utilization of glucose and increased calorie excretion through urination.

3. Medications

Certain medications used to treat diabetes can also affect weight. For example, some medications like insulin or sulfonylureas can promote weight gain by increasing appetite and promoting the storage of excess calories as fat. 

On the other hand, medications such as metformin may have a neutral or even slightly beneficial effect on weight.

It’s important to note that weight management plays a significant role in diabetes management. For individuals with type 2 diabetes, losing weight through a combination of healthy eating, regular physical activity, and medication is often recommended to improve blood sugar control and overall health. 

However, it’s essential to work with healthcare professionals to develop an individualized plan that takes into account a person’s specific needs and medical history.

How To Lose Weight With Diabetes Diet Plan?

Losing weight with diabetes requires a comprehensive approach that includes a balanced diet, regular physical activity, and close monitoring of blood sugar levels. Here are some general guidelines for a diabetes diet plan aimed at weight loss:

1. Consult With A Healthcare Professional

Before making any significant changes to your diet or exercise routine, it’s crucial to consult with a healthcare professional, such as a registered dietitian or diabetes educator. They can provide personalized advice based on your specific needs, medications, and medical history.

2. How To Lose Weight With Diabetes Meal Plan? Focus On Portion Control

Watch your portion sizes and aim for balanced meals. Include a variety of foods from different food groups, including lean proteins, whole grains, plenty of non-starchy vegetables, and healthy fats.

3. Limit Refined Carbohydrates And Added Sugars

Minimize your intake of sugary foods and beverages, including soda, sweets, desserts, and processed snacks. Instead, choose complex carbohydrates that are high in fiber, such as whole grains, legumes, and vegetables, as they have a lower impact on blood sugar levels.

4. How To Lose Weight With Diabetes Diet Plan? Pay Attention To Carbohydrates

Carbohydrate counting or carbohydrate awareness can be helpful for managing blood sugar levels and weight. 

Work with a healthcare professional to determine your carbohydrate goals and learn how to read food labels to calculate the carbohydrate content of your meals.

5. How To Lose Weight With Diabetes Diet Chart? Include Lean Proteins

Protein-rich foods can help you feel fuller for longer, stabilize blood sugar levels, and support muscle health. Opt for lean sources of protein like skinless poultry, fish, tofu, legumes, and low-fat dairy products.

6. Choose Healthy Fats

Include sources of healthy fats in your diet, such as avocados, nuts, seeds, and olive oil. However, keep portion sizes in mind, as fats are calorie-dense.

7. Drink Loads Of Water

Water helps you with dehydration and hence, having it after every alternative task is important. Stay away from sugary beverages and lessen your intake of alcohol. You can also try hot water for weight loss, it works flawlessly for diabetes too.

8. Regular Physical Activity

Incorporate regular exercise into your routine, as it can aid in weight loss and improve insulin sensitivity. 

Engage in activities you enjoy, such as walking, swimming, cycling, or dancing. Also, work out for at least 150 minutes per week. This can include moderate-intensity aerobic activity.

You can also check out this 1-day diet plan

Meal 1Hot lemon water + 5 soaked almonds.
Meal 2Roti (gobhi+onion+kneaded oats+atta) + Curd/Mint chutney.
Meal 3Fresh salad bowl OR any fruit except mango, chickoo, grapes, and banana.
Meal 4Any seasonal vegetable (without aloo or arbi) with oats atta roti + curd.
Meal 5 Milk tea without sugar/Green tea, handful of dry roasted makhana
Meal 6Bowl of fresh salad.
Meal 7Milk tea without sugar/Green tea, a handful of dry roasted makhana
Meal 81 cup green cardamom water OR chamomile tea.

How To Lose Weight With Diabetes Diet Plan And Workout?

Losing weight with diabetes requires a combination of a healthy diet plan for weight loss and regular physical activity. 

Here are some tips on how to incorporate both aspects into your weight loss journey:

1. Diet Plan

  • Follow the guidelines mentioned earlier for a diabetes-friendly diet plan, focusing on portion control, balanced meals, and choosing nutrient-dense foods.
  • Monitor your carbohydrate intake and distribute it evenly throughout the day to help manage blood sugar levels.
  • Be mindful of your calorie intake, as weight loss ultimately comes down to creating a calorie deficit. Ensure that your diet plan includes an appropriate amount of calories to support weight loss without compromising your nutritional needs.
  • Keep a food diary to track your eating habits, portion sizes, and overall calorie intake. This will surely help in pointing out improvements and making adjustments too. 
  • Stay consistent with your meal timings to help maintain stable blood sugar levels and prevent spikes or drops in glucose.

2. Workout

  • Cardiovascular exercises, such as brisk walking, jogging, cycling, swimming, or aerobics for weight loss, help burn calories, improve heart health, and support weight loss.
  • Break it down into manageable chunks, such as 30 minutes of exercise on most days of the week.
  • These exercises help build lean muscle mass, which can increase your metabolism and aid in weight loss. Examples include weightlifting, resistance band exercises, or bodyweight exercises like squats, lunges, and push-ups.
  • Consider working with a certified personal trainer or exercise specialist who has experience working with individuals with diabetes. They can help create a customized workout plan based on your fitness level, goals, and any specific considerations related to your diabetes.

3. Monitor Blood Sugar Levels

  • Regularly monitor your blood sugar levels, especially before and after exercise. This will help you understand how different activities and dietary choices affect your glucose levels and adjust your routine accordingly.
  • It’s important to ensure that your blood sugar levels are within a safe range during exercise. If you have any concerns or experience frequent hypoglycemia (low blood sugar) or hyperglycemia (high blood sugar) during exercise, consult with your healthcare team for guidance.

I Gained 22kg To Understand My Clients’ Struggles

Join me, Mac, the Dietitian, on an extraordinary journey as I intentionally gain 22kg to truly comprehend the struggles my clients face on their weight loss journeys. 

In this groundbreaking video series, I’ll be sharing a daily short vlog over the next 100 days, documenting my weight gain and the challenges that come with it. 

Check This Shradha’s Weight Loss Transformation Which Went To M From XXL

Everyone has their own goals and aims they think to reach and touch as every year passes by. Well, similarly Shradha from Rotak had a fitness goal that she thought to achieve and which she did also.

So, here is a motivational story for you of Shradha’s weight loss transformation which will surely inspire you to take a step towards a healthy lifestyle.

Bottom Line

Losing weight with symptoms for diabetes is possible and beneficial for managing your condition and overall health. 

How To Lose Weight With Diabetes Diet Plan? Seek guidance from a healthcare professional, such as a registered dietitian or diabetes educator, to create a personalized weight loss plan that considers your specific needs, medications, and medical history.

Follow a balanced, diabetes diet. Focus on portion control, choose nutrient-dense foods, and be mindful of carbohydrates. Emphasize lean proteins, whole grains, non-starchy vegetables, and healthy fats while limiting refined carbohydrates and added sugars. 

Remember, weight loss should be gradual and sustainable. It’s important to prioritize overall health and well-being while managing diabetes.

Fun Fact

Did you know? More than a small pack of Mcdonald’s fries. There’s more fat in a packaged snack like Makhane. Hence, If you want to add makhana as your everyday tea-time snack, you can dry roast them with your fav masalas.

Frequently Asked Questions

Can I Lose Weight With Diabetes?

Yes, it is possible to lose weight with diabetes. By following a balanced diet plan, engaging in regular physical activity, and managing blood sugar levels, weight loss can be achieved.

How To Lose Weight With Diabetes Diet Plan?

Basically, there is no one-size-fits-all diet plan for weight loss with diabetes. It’s important to work with a healthcare professional, such as a registered dietitian, to create a personalized diet plan that suits your specific needs, taking into account factors such as your diabetes management, medications, and individual preferences.

Should I Follow A Low Carbohydrate Diet For Weight Loss With Diabetes?

Low-carbohydrate diets can be effective for weight loss and blood sugar control in some individuals with diabetes. However, the suitability of a low-carbohydrate diet should be determined on an individual basis. 

How Many Calories Should I Consume For Weight Loss With Diabetes?

The number of calories needed for weight loss varies depending on factors such as age, sex, weight, activity level, and individual goals. A registered dietitian can help you determine an appropriate calorie range to create a calorie deficit for weight loss while considering your diabetes management.

How Important Is Physical Activity For Weight Loss With Diabetes?

Physical activity is crucial for weight loss and diabetes management. Regular exercise helps burn calories, improve insulin sensitivity, and support overall health. Aim for a combination of aerobic exercises, such as brisk walking for weight loss or cycling, and strength training exercises to promote weight loss and maintain muscle mass.

How To Lose Weight With Diabetes Type 2?

It is quite possible and easy to lose weight with diabetes type 2. Follow these simple steps.

  • Set tiny as well as attainable goals. It’s one thing to lose weight; it’s quite another to keep it off.
  • Get moving.
  • Make a plan for your meals, including breakfast.
  • Reduce your calorie intake.

How To Lose Weight With Diabetes Type 1?

In type 1 diabetes you tend to lose weight automatically because the sugar stays in your blood, and doesn’t get the fuel it needs. Which leads to the burning of fat and muscle for energy, which can result in unexplained weight loss.

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Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life

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