Losing Weight with Type 1 Diabetes: Tips From a Registered Dietitian

*Disclaimer: All content and information in this blog is for informational and educational purposes only. Always consult your health care provider before making any adjustments to your exercise routine or diabetes management.

Losing weight with Type 1 Diabetes is possible and the good news? You don’t have to give up carbs to do it!

Before trying to lose weight, consider these few things:

Losing weight because your doctor asked you to lose weight doesn’t necessarily qualify as a reason why YOU want to lose weight. Losing weight also doesn’t always mean better blood sugars, so make sure your reason is rock solid to you, your beliefs and what feels the best for your body. Empowering reasons can feel like wanting more confidence, more energy, and better health. Your goals shouldn’t always just be centered around your diabetes.

If you have resorted to low carb diets or very low calorie diets in the past and they didn’t work for you, maybe it is time to try a different approach.

Make sure you have a healthcare provider that can assist you with insulin dose changes, pump settings, cholesterol and blood pressure medication changes as you continue on your weight loss journey.

Changing everything overnight usually leads to burn out and frustration. Focusing on key habits like vegetable intake, water intake, daily movement and taking the time to carb count meals are habits you can practice then build upon for long term weight loss success.

One myth we commonly see with weight loss and type 1 diabetes is go low carb or go home, but we promise there is a better way! Often people want to blame carbohydrates for a need for more insulin thus leading to weight gain, but carbs are not solely to blame. The components of our diet, sleep, stress, movement, hydration and other medications can play a big role.

Paying attention to habits is another key to losing weight with T1D. Snacking habits, missing meals, stress eating, mindless eating, portion sizes, drinking high caloric beverages or not drinking enough water can slow down weight loss progress. Not getting in enough activity or movement throughout the day can also limit weight loss progress and increase insulin resistance. Plus the intake & quality of macro or micronutrients, sodium and preservatives can play a role, so it is quite complex.

Here are some basics to start your weight loss journey:

• Add lean protein to meals:

Protein helps improve blood sugars, maintains lean body mass AKA muscle and increases satiety. Having enough protein during the day will limit the need for snacking & cravings which can be a challenging part of losing weight. Protein also promotes better blood sugars, so you may notice an improvement or less corrections. Lean protein can include Greek yogurt, fish, seafood, chicken, cottage cheese, turkey, pork loin or chops, steak, tofu or beans.

• Add in fiber:

Fiber slows down digestion, blood sugar spikes, improves regularity and satiety. High fiber foods take longer to digest, leaving you feeling full for a few hours after eating and slowing down blood sugar excursions. This can lead to more satisfaction with meals and less hunger in between meals or after dinner. Try adding foods like avocados, berries, nuts, seeds, beans, lentils, squash and veggies for a boost of fiber at meal or snack times.

• Track your meals & pay attention to your macro and micronutrients:

Looking at the breakdown of protein, fiber, fats, sodium, water and vitamins can be eye opening. Are you eating enough fruits and vegetables? Are you always over sodium and fat recommendations due to snacking or fast foods? This will give you an idea where to start. Meeting with a registered dietitian can be a great way to give you individual macronutrient requirements, but again learning your habits is key.

• Lastly, remember small changes create big results.

Starting with a commitment to drink your water goal or walking 3x/week is often better than telling yourself you have to go low carb, workout every day and plan meals meticulously. Create a sustainable plan for you and follow through. If you have a bad day, no worries, tomorrow we can start over. This isn’t a race. Overall health is always more important than the number on the scale.

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