Dietician, Diabetes Expert - Answered on Oct 07, 2023
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Your diet lacks protein.
Include protein-rich foods like low fat dairy products, pulses, beans, soya, seeds, nuts, eggs or lean meat (if permitted).
Have three main balanced meals, focusing on protein rich food and complex carbs.
Include fruits, vegetables and salads to increase fibre intake. This will help reduce your glycemic index.
Avoid packaged or processed foods as they contain simple carbohydrates and more sodium, which will increase water retention.
A workout schedule is very essential in maintaining fitness.
Exercise will increase your metabolism and lead to good burning of extra calories. It will increase flexibility and endurance and keep your blood sugars under control.
Drink at least 10-12 glasses of water to flush out toxins, remain well hydrated and for good gut health.
Your situation may seem difficult to you, but it isn't reversible.
Diabetes with excess weight is a condition which can be overcome with healthy habits.
Lack of endurance and insulin resistance is a sign of uncontrolled sugar levels.
To bring a change, you must include aerobic and strengthening exercises which will increase your lean mass and metabolism.
Include healthy foods in your diet like oats, dalia, fruits, vegetables, whole grains and beans, which contain lots of fibre. This will help increase your metabolism and thereby reduce your blood sugar levels.
Protein-rich foods are necessary for sustenance, so include foods like dairy products, eggs (if permissible), lentils, nuts, soya, etc.
Reduce too much namkeen, which is not healthy and has lots of trans fats, salt and additional calories, which will spike the blood sugar levels.
A balanced diet that contains essential nutrients, and a modification of your habits, will result in a healthy lifestyle geared towards fitness.