How to Gain Weight When You Have Diabetes

Weight loss can be a sign of diabetes. Since your body is unable to properly use the sugar in your bloodstream, the calories that would typically be consumed are lost. Even if your daily food intake remains the same, the lack of sugar and energy (calories) caused by diabetes will result in weight loss. However, it is still possible to manage diabetes and maintain a healthy weight.

Eat frequently. You may feel full after eating a very small amount of food. If this applies to you, eating three full meals a day may not provide you with enough calories at each meal. Instead of having three large meals, try splitting your meals into smaller portions and eat more frequently.

• Eat five to six smaller meals a day instead of the typical two or three larger meals.
• Add special items to your meals to increase calorie intake.
• Eat as much as you can at each meal.

Eat nutrient-dense foods. Try to focus on foods with high nutritional content to ensure that you're still getting the necessary nutrients. Simply eating more to gain weight won't guarantee you're staying healthy. Here are some foods to help you absorb the nutrients your body needs.

• Grains, pasta, and bread should be made from whole grains. Avoid processed products.
• Eat plenty of fruits, vegetables, dairy products, nuts, seeds, and lean meats.
• You can also try shakes or smoothies.
• As always, monitor your diet to maintain proper blood sugar levels.

Avoid drinking liquids before meals. Many people feel that they lose their appetite when they drink beverages before eating. Drinking liquids can make you feel full before you actually eat anything. Prevent this by avoiding drinking anything at least half an hour before your meal.

• If you want to drink something before a meal, make sure it's a beverage that contains nutrients and calories.

Choose healthy snacks. If you enjoy snacking between meals, ensure that your snacks are nutrient-rich. Snacks should serve as fuel for your body to maintain your health between meals, not an opportunity to consume harmful foods, especially if you're diabetic. To gain weight, you need to absorb more calories and the right nutrients. Try the following snacks to ensure you get both calories and nutrients:

• Nuts
• Cheese
• Peanut butter
• Avocados
• Dried fruits

Eat the right type of carbohydrates. Increasing your carbohydrate intake is a great way to gain weight and provide energy for your body. However, diabetic patients should be cautious, as certain carbohydrates can impact blood sugar levels. Try eating the following foods to supply carbohydrates without raising blood sugar to dangerous levels.

• Whole grains
• Legumes
• Milk
• Yogurt

Gain weight by eating healthy fats. Fats are some of the most calorie-dense foods. With a high-fat diet, the weight-gaining process can be fast and easy. However, not all fats are the same in terms of health. Unsaturated fats, both monounsaturated and polyunsaturated, are considered "good" fats when consumed in moderation. Always avoid trans fats and saturated fats. Include the following foods in your diet to consume the healthiest fats:

• Cook with olive oil or canola oil.
• Eat nuts, seeds, and avocados.
• Try natural peanut butter, cashew butter, or almond butter.
• As always, monitor your blood sugar levels when adjusting your diet to maintain safe levels.

Understand your healthy weight. Not everyone has the same healthy weight goal, as each person’s body is different. Many people don’t fully grasp what a healthy weight is, which is why they aim for incorrect targets. Being either underweight or overweight can impact your health, so it’s important to aim for the ideal weight for your body.

• The most common method for determining ideal weight is the BMI, or Body Mass Index.
• There are numerous online calculators that can help you find your BMI.
• The formula used to calculate BMI using the imperial system is weight (in pounds) / [height (in inches)]² x 703
• The formula used to calculate BMI using the metric system is weight (in kilograms) / [height (in meters)]²
• Generally, a BMI between 18.5 and 24.9 indicates a normal weight.

Understand your calorie intake. Essentially, you will gain weight when you consume more calories. Eating more will lead to weight gain. However, it’s important to learn how to estimate the amount of calories you need to consume daily to gain weight.

• Track the calories you consume daily through food and drinks.
• Increase your calorie intake by 500 calories per day for a week. Check if you gain any weight.
• If no weight is gained, increase your intake by another 500 calories the following week.
• Continue this process until you start gaining weight. Maintain the increased intake until you reach a healthy weight.
• An estimated calorie intake for weight gain is about 3,500 calories per day, which should help you gain approximately 0.45 kg.

Exercise. Exercise will help you build muscle, leading to weight gain. You may also find that you’re hungrier after working out. By increasing your food intake and exercising, you will convert the extra food into muscle rather than fat.

• Lifting weights or strength training is the best way to convert extra calories into muscle mass.
• Exercise is a great and healthy way to achieve your goals.

• Always monitor your blood sugar levels when adjusting your diet.
• Avoid rushing towards your goal. Take your time to evaluate which foods you enjoy and that are most beneficial for you.
• Consult with your doctor to find out what they believe is the best approach for you to gain weight while managing your diabetes effectively.