Lose weight in a healthy way to prevent diabetes

Lifestyle Sunday 27/November/2022 23:42 PM
By: Times News Service
Lose weight in a healthy way to prevent diabetes

Prediabetes: Prediabetes is a condition in which the blood sugars are higher than normal range , but it's not high enough to be considered as type 2 diabetes . In simple terms its termed as border line diabetes.
Symptoms of Prediabetes:  Common symptoms are tiredness, excess thirst, blurred vision, post meal drowsiness. But many individuals have no symptoms.
Steps to treat prediabetes: IT IS REVERSIBLE
•Eat a healthy diet and lose weight. Losing 5% to 10% of the weight can make a huge difference.
•Exercise regularly. Choose something you enjoy, like walking  or cycling . Try to get at least 30 minutes a day, 5 days a week. You can start with less time and increase your way gradually.
•Stop smoking.


1.SKIPPING MEALS OR EATING ONE MEAL A DAY (OMAD DIET): Eating one big meal a day results in fatigue, disorientation, gastrointestinal disturbances constipation and causes nutritional deficiencies. It is not a right choice.

2. KETO DIET: Keto diet is a high fat, moderate protein, very  low carb diet . A rapid short term way to weight loss which is not suitable for all . As body needs carbohydrates to perform the body functions, cutting off carbohydrates for long period of time results in deficiencies and the most common affect is renal dysfunction when not followed accurately. People who have Dyslipidemia, proteinuria, kidney disease, liver disease and  females with pregnancy , lactation and adolescents in growth period should avoid keto diet. Not recommended for all . Can be opted for rapid short term weight loss after medical evaluation.Not ideal for prediabetes.

3. INTERMITTENT FASTING: Intermittent fasting 16:8 is a time-restricted way of eating where an individual fast for 16 hours of the day and only consume food within an eight-hour window. Remember during intermittent fasting one can drink water, black tea , green tea without sugar in 16 hours avoiding food, Some people follow this diet daily, while others choose to do it a few days a week for weight loss,  intermittent fasting can be used for a range of other health benefits its known to improve heart health and lowers blood pressure. Its is good but should be practised by eating healthy and portion-controlled meals during the eating window.

It’s a good choice it allows eating  variety of foods like fruits, vegetables, whole grains, beans, nuts, legumes, olive oil herbs. Eating seafood and fish at least twice a week.  Poultry, eggs, cheese and yoghurt in moderation. Red meats and sweets are best reserved as occasional treats .Good choice , Encourages healthy eating.

SIMPLE LOW CARBOHYDRATE DIET WITH EXERCISE: This is the most sustainable and right approach for weight loss and helps in reversal of prediabetes. Don’t avoid carbohydrates completely. You can plan your own budget friendly meals which suits your work and home environment. Important things to keep in mind.
•Choose whole grains instead of refined cereals as white bread and refined cereals lack fiber and raises blood sugar quickly.
•Divide your meals into 4 to 5 small meals rather than 3 big meals.
•Keep in mind portion control specially about carbohydrates like cereals and grains, lentils and fruits.
•Choose a whole fruit instead of juice or milk shake, divide your fruits intake in 2-3 snacks rather than 1 big treat. Avoid eating fruits with high carbohydrate main meals.
•Add protein in each meal choose healthy options like egg, low fat cheese beans, lentils, lean meats, yoghurt, nuts as it provides satiety and helps in better post prandial sugar control.
•Avoid eating heavy meals at late night.
•Certain foods like fenugreek seeds, cinnamon, flax seeds, okra helps in improving blood sugar readings.
Aim for 7 percent of weight loss if you are over weight and obese. Lowering weight reduces the risk of type 2 diabetes by 58 percent. Focus on lifestyle change by being more active. Avoid eating carbohydrate dense meals with added sugars. This pattern of healthy eating will delay the early onset of diabetes.
Sumaira Fatima Mirza is clinical dietitian at IMC APOLLO SUGAR