Content

• Steps
• Method 1 of 2: Change Your Diet
• Method 2 of 2: Set goals for yourself
• Tips

One of the symptoms of diabetes is sudden and unexplained weight loss. Due to a lack of insulin, the body blocks attempts to use glucose for energy. In this case, another source is urgently required, so the body connects fat deposits. The required energy is extracted from these deposits, which leads to a rapid weight loss. While you may be eating enough food, your body's inability to maintain normal blood sugar levels can lead to weight loss. Nevertheless, this is not a reason to give up. This article will help you maintain a healthy weight.

Steps

Method 1 of 2: Change Your Diet

1. 1 Eat frequently. You may find that you feel full by eating a small amount of food. If this happens to you, then three regular meals a day may not provide the required amount of calories. Therefore, eat more often, breaking down your three regular meals into smaller ones.
   • Eat five to six times a day instead of three or two regular meals.
   • Add foods to your daily menu that will make your diet more nutritious.
   • Eat more if possible.
2. 2 Include foods with high nutritional value in your diet. Eat foods that are rich in nutrients so that your body gets enough calories. Increasing serving size to gain weight is not always conducive to healthy weight gain. Include the following foods in your diet to help your body get the right amount of nutrients.
   • Include cereals, pasta, and whole grain breads in your diet. Skip the processed foods listed above.
   • Eat lots of fruits, vegetables, dairy products, nuts, seeds, and lean meats.
   • Include smoothies in your daily menu.
   • Monitor your diet to keep your sugar levels at the right level.
3. 3 Don't drink drinks before meals. Some people find that drinking drinks before meals can negatively affect appetite. After drinking water or a drink, you may already feel full without having eaten the required amount of food. Do not drink at least half an hour before meals.
   • If you want to drink something before meals, make sure that the drink you choose is high in calories and contains nutrients.
4. 4 Choose the right snack foods. If you like to have snacks between meals, choose foods with a high nutritional value. Snacks should give you the energy you need to keep you feeling refreshed between meals. However, avoid unhealthy snacks.If you want to gain weight, you need to increase your calorie intake. However, make sure you get these calories by eating healthy foods. Include the following snacks in your diet to help your body get the nutrients and calories it needs:
   • Nuts
   • Cheese
   • Peanut butter
   • Avocado
   • Dried fruits
5. 5 Include "good" carbohydrates in your diet. If you want to gain weight and have the energy you need, increase your carbohydrate intake. However, remember that carbohydrates affect blood glucose levels. Include the following foods in your diet to increase your carbohydrate intake without altering your blood glucose levels:
   • Whole Grain Products
   • Legumes
   • Milk
   • Yogurt
6. 6 Include "good" fats in your diet to gain weight. Fats are rightfully considered the leaders in calorie content among food products. By including high-fat foods in your diet, you can increase your weight quickly. However, not all fats are good for your health. Monounsaturated and polyunsaturated fats should be categorized as "good fats". Eliminate saturated and trans fats from your diet. Include in your diet foods that contain "good" fats.
   • Use olive oil or canola oil when cooking.
   • Eat nuts, seeds, and avocados.
   • Include natural peanut butter, almond butter, or cashew nut butter in your diet.
   • Be sure to control your glucose levels when making changes to your diet so that it is within the normal range.

Method 2 of 2: Set goals for yourself

1. 1 Find out what your healthy weight should be. Many people have a vague idea of ​​a healthy weight, and as a result, they set themselves the wrong goals. If a person is overweight or, on the contrary, underweight, this negatively affects his health. Therefore, strive to ensure that your body mass index is within the normal range.
   • The body mass index (BMI) is an indicator of the correspondence between the height and weight of a person, the formula of which was created to estimate the body weight of a person.
   • You can determine the body mass index (BMI) online, it will help you find out if your weight is normal, whether you are overweight or underweight.
   • Different countries use different formulas to determine BMI. For example, in the United States, the following formula is used: 703 X Weight in lbs / (height in inches) ².
   • To calculate your BMI, use the formula below: Weight kg / (height in meters) ².
   • Typically, a BMI in the 18.5-24.9 range indicates a healthy weight.
2. 2 Understand the relationship between calorie intake and weight gain. Basically, the more calories you consume, the faster your weight increases. Therefore, if you want to gain weight, include high-calorie foods in your diet. Determine how many calories you need to consume daily to gain weight.
   • Calculate how many calories you are currently consuming daily.
   • Add 500 calories a day for one week. Check your weight.
   • If you fail to gain weight, add another 500 calories a day over the next week.
   • Do this until your weight starts to increase. Maintain this level of calorie intake until you reach your desired body weight.
   • If you want to gain weight, you need to consume about 3,500 calories per day. Thanks to this, you will be able to gain 0.5kg.
3. 3 Get exercise. Any physical exercise will allow you to build muscle mass to one degree or another, which in turn will lead to an increase in your weight. In addition, appetite usually improves after exercise. A proper diet and exercise will help increase muscle mass.
   • Strength training is the best way to turn extra calories into muscle.
   • Exercise is a great way to improve your health.

Tips

• Be sure to monitor your blood glucose levels if you make changes to your diet.
• Take your time to reach your goal. See which foods work best for you.
• Talk to your doctor about how to gain weight while keeping your blood glucose under control.