Why So Many People Gain Weight After Losing Weight?
There are so many examples you see in day to day life that there is a re gaining weight after weight loss. why this occurs?
after putting so much of efforts in diet and exercise we really work hard to lose weight and then again after few months we see that we are gaining weight again after excessive weight loss. here are few reasons which can explain this problem
Setting unrealistic goals
binge eating
insulin resistance
hypothyroidism
crash diets
Weight loss resistance is one of the most common health complaints. The inability to exercise or diet your weight away is horribly discouraging. People are often inundated with weight loss advice without finding answers for themselves.
Setting unrealistic goals:
Having a clear vision of what your weight loss goals are is critical to one’s success, but many people give up on their weight loss goals because they expect unrealistic results that take time and perseverance.
Eating emotionally:
Eating should be enjoyable, but when the love of food is used as a coping mechanism during times of stress or sadness, it can turn unhealthy.
Failing to nourish your body:
Starvation diets and fad diets must stop. One’s body’s weight is a result of myriad different physiological factors that need to be nourished with good, healthy food. One’s body needs those nutrients to function the way it was intended to.
Searching endlessly for quick fixes:
Piles of exercise DVDs, weight loss products and fad diet books that promise “4 minute abs” or “1 pill a day to melt the fat away” will not help.
Underlying physiological issues:
Many times people have done everything right and still cannot lose weight. That is where functional medicine steps in.
Underlying hormonal imbalances and gut conditions can prevent the most dedicated person from ever losing weight.
Meal planning is the way to go, suppress cravings
Health professionals believe that cravings are one of the main reasons it can be so hard to stick to a healthy diet. Cravings are driven by your brain’s need for a “reward” — not one’s body’s need for food. If an individual can have only one bite and stop there, indulging a little when you get a craving is absolutely fine. But if they tend to binge and overeat as soon as they get a taste of sugary foods, then giving in to the cravings is the worst thing one can do.
One way to avoid binge eating is to meal plan to try and eat healthy for all meals. Tips for meal planning include:
Spend time each week looking for recipes
Create a place to save recipes, and keep it SIMPLE
Keep a record of one’s partner, family, and roommates what they like to eat
Keep a meal journal
Start a calendar
Go with theme nights (soup night, pasta night, beans)
Avoid unhealthy options that are available and cheaper
Important pointers for Diabetic Educators :
Try and create personalised diet charts or diet meal charts which will encourage people with diabetes to eat healthy
Encourage people with diabetes to get a healthy exercise regime as a part of motivating a healthy lifestyle
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In today’s day and age, a healthy diet plays a pivotal role in maintaining not just the physical but also one’s professional and mental wellbeing. This paper delves into the role of diet and exercise in our lifestyle; correction in diet and proper exercise can save you from Diabetes and its complications like cardiovascular disorders, diabetic neuropathy, retinopathy, gangrene, keto-acidosis etc. This Plate Diet is useful in patients with borderline diabetes and also in severe cases of Diabetes Mellitus.
What is a Plate Diet? Don’t worry; your plate won’t be empty, it’s a full plate meal plan. First let us understand the basic definition of high blood sugar levels. Blood Sugar refers to presence of glucose molecules in your blood stream. When there is increase of glucose molecules in your blood stream beyond a particular limit then it’s called Diabetes mellitus.
Type 2 Diabetes is usually associated with hereditary, sedentary lifestyle and wrong diet. Diet plan in Diabetes doesn’t mean that one needs to avoid sweets completely. The American Diabetes Association (ADA) offers a simple Plate Diet Plan for Diabetes. In this plate method there is more focus on vegetables and the portion in which one should eat irrespective of calorie intake. This plate method should be followed for both lunch and dinner. Regular balanced diet helps to keep Diabetes under control. Also eating in small portions in regular intervals helps in proper check and control of Diabetes. This is usually checked by Glycemic index which is rated from 1 to 100. High GI foods are digested and absorbed more quickly. They have a bigger impact on your blood sugar, and you’ll get hungry sooner. Here are some examples:
High GI: Bread (white and wheat), mashed potatoes, watermelon, fruit juice
Low GI: Beans, brown rice, tomatoes, yogurt, apples, milk
Our body needs a balanced proportion of carbohydrates, proteins, fats, and fibre. The Plate method introduced by ADA helps in guiding the proper ratio in which food should be consumed. Also, daily brisk walk or exercise for half an hour is beneficial in improving the metabolism of the body. So basically, our motto is to reduce body weight, which in turn controls blood pressure, diabetes, hypercholestremia. Our diet must consist of balanced nutrients which has more of proteins and less of fats and carbohydrates.
The Plate Method Diet is as follows:
Fill one half of the plate with non-starchy vegetables, such as salad, green beans, broccoli, cauliflower, cabbage, carrots, asparagus, greens (lettuce, spinach, kale, arugula), mushrooms, peppers, snap peas, snow peas, squash (spaghetti squash, zucchini), tomatoes or turnips.
Fill one quarter with a lean protein, such as chicken, turkey, beans, tofu, or eggs.
Fill the last quarter with a grain like brown rice, barley, oatmeal, corn or starchy food such as potatoes or pasta (or skip the starch altogether and increase the non-starchy veggies).
Add a serving of a fruit or unsweetened tea or coffee or dairy. Fruits beneficial in controlling Diabetes: Grapefruit, Java Plum (Jamun). Also avoid canned processed food and beverages/aerated drinks.
One should have 3 meals a day, if intervals are longer than 4 to 5 hours then include snacks in small portions in between.
Eat more fiber:
Increase the intake of fiber – aim for 21 to 38 grams per day.
Fiber is found in whole grain breads and cereals, fruits and vegetables, and dried beans and peas
Increase fiber intake gradually and drink plenty of fluids
Be more active:
Increase lifestyle activity – use stairs, park further away
Aim for an hour per day of some or the other kind of regular activity e.g., brisk walking, swimming, skipping, cycling, dancing
It’s ideal to use a digital device to measure your daily walking activity and the target should be to clock at least 11,000 steps a day
Maintain a healthy body weight:
If overweight, aim for a moderate weight loss of 5 – 10 % of current weight with gradual reduction to reach ideal BMI
Choose healthy foods; watch portion sizes and limit sugary drinks
Control your carbohydrate intake:
Control total carbohydrate intake, not just sugar
Carbohydrate includes starches and sugars and both make your sugar levels go up.
Pathophysiology:
After you eat, your pancreas releases insulin, a hormone that transports the glucose molecules from your blood into your cells (like those in nerves or muscles) to fuel them. Ideally, you want to keep blood sugar from spiking or plunging to maintain steady energy throughout the day. Your blood sugar naturally rises in response to the food you eat. But it may spike if you eat something highly refined or really sugary. Let’s say you sit at your desk and munch on some candy. Typically, your pancreas will release the necessary amount of insulin, which will push that sugar into cells and bring your blood sugar back down. However, a glucose spike and resulting crash can make you feel sluggish and irritable, giving you brain fog and driving cravings.
Be choosy of Fat Intake:
Avoid saturated fatty foods which cause more harm to your body. Choose foods that are low in saturated fat, trans fat, and cholesterol.
Watch the amount of fat you add to foods such as margarine, mayonnaise, salad dressing or gravy. Use low fat cooking methods such as broiling, baking, steaming or grilling. Avoid deep frying methods.
Omega 3 fatty acids are good source of fats which prevent heart diseases. It increases the HDL levels in blood and decreases the LDL and VLDL levels of cholesterol which are not good for the body. These are present in salmon, flaxseeds. Also avoid eating nuts in any form, fried fatty foods, white bread, white flour, cakes, puddings etc.
Healthy eating habits are a must for leading a healthy lifestyle. Also, Yoga and meditation helps to a certain extend. Daily brisk walks are essential for keeping a control over sugar levels.
So, in short what we must be able to achieve in our diet plan!!!!
Lower in calories
Higher in complex carbohydrates found in vegetables, fruits, beans, and whole grain cereals
Lower in saturated fats like butter, cheese, and fatty meat
Higher in mono and polyunsaturated fat like olive oil or canola oil
Foods and drinks to avoid include:
Fried foods and other foods high in trans fat and saturated fat
Foods high in salt, also called high sodium
Sweets, such as baked goods, candies and ice cream
Beverages with added sugars, such as juice, regular soda, and regular energy or sports drinks
Drink water instead of sweetened beverages. Consider using a sugar substitute in your coffee or tea. Stevia would be a good alternative.
If you drink alcohol, drink moderately—no more than one drink (30 ml) / a glass of wine a day if you’re a woman or two a day if you’re a man. When you use insulin or diabetes medicines that increase the amount of insulin your body makes, alcohol can make your blood glucose level drop too low. This is especially true considering you haven’t eaten in a while. It’s best to eat some food when you drink alcohol. Also avoid smoking.
When a woman develops high blood sugar levels 1st time during her pregnancy (usually during 2nd or 3rd trimester) is known as Gestational diabetes. It is normally disappears after delivery but may remain persistent in around 2-4% women. women with history of gestational diabetes have higher chances of getting type 2 diabetes in future.
Some women may have Type 2 diabetes before pregnancy & they conceive. In such women high blood sugar levels will remain persistent even after delivery.
Gestational Diabetes
Causes of gestational Diabetes (GDM):
Normally Obese or overweight females are more prone to get gestational diabetes. Insulin resistance is main cause of GDM. In normal pregnancy around 6-8 Kg weight gain occurs.
In 2nd trimester Placental Lactogen (HPL) hormone level starts increasing in blood it helps increase in insulin resistance further and precipitates Gestational Diabetes.
Symptoms of Gestational Diabetes :
most of the women do not show any symptoms of gestational diabetes and it is often detected during routine sugar test. some may suffer following symptoms :
increase in urination
increase in thirst
extreme tiredness
dryness of mouth
most of these symptoms are normally present during normal pregnancy and often goes unnoticed.
Screening :
screening for Random Blood Sugar (RBS) test before pregnancy and during 2nd or 3rd trimester is important
OGTT with 75 g glucose is confirmatory
HbA1c (Glycosylated Hb) & Fructosamine tests are not useful for early detection
Treatment :
Insulin injection regime is only approved therapy during gestational diabetes.
previously only regular insulin (Human Actrapid/ Huminsulin R/ Insugen R) and NPH (Insulatard) was approved.
Now some faster and longer acting insulin analogues are approved as a treatment for gestational diabetes including Lispro (Humalog/ Eglucent), Aspart (Novorapid), Glulisine (Apidra) Faster and detemir (levemir) Longer.
During Gestational diabetes or during pregnancy only Safe anti-diabetic drug is Metformin.
Maximum Dose – 2000 mg / day
majority of time metformin alone is not able to control blood sugar levels and insulin is necessary.
Other drugs including sulfonylureas, glitazones,DPP4 inhibitors, alfa glucosidase and SGLT2 inhibitors should be avoided.
It is always advisable to consult your Diabetologist regularly with SMBG to titrate your insulin dose during gestational diabetes to get a favourable outcome.
Complications of Gestational diabetes :
If your blood sugar levels remains high during gestation or pregnancy then they may lead to following problems :
Premature Birth
Miscarriage
May need labour induction
Pre-eclampsia or Hypertension
Cesarian section
Macrosomia – weight more than 4 kg in indians ( Size may cause stress, obstruction and complications during delivery) ( Large babies are often observe if maternal sugars are higher in last trimester)
Perinatal Death – Stillborns are common
neonatal Hypoglycemia – newborn with low blood sugars
neonatal jaundice – jaundice in newborn
long term complications include Higher chances of gestational diabetes in next pregnancies or Type 2 diabetes in future for mother.
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Brown rice is unpolished, retains most of its fiber and nutrient content that is otherwise removed from refined. These nutrients include B vitamins, magnesium, and phytonutrients. A cup of brown rice supplies about 14% of daily recommended fiber. This high fiber content helps lower blood sugar & cholesterol.
White rice, on the other hand, goes through polishing and refining which takes away it’s natural coating full of nutrition. The only thing that remains is an abundance of carbohydrate.
So, now you know which rice to choose before you decide to eat!😇
