Does dieting and weight loss affect blood sugar levels

Diet and weight loss may have a significant impact on blood sugar, mainly involving five aspects: blood sugar fluctuation, metabolic adaptation, nutritional imbalance, hormone secretion disorder and potential risk of diabetes.

1. Blood sugar fluctuations:

Extreme dieting can cause drastic fluctuations in blood sugar levels. When the intake of calories is severely insufficient, the body will break down liver glycogen to maintain blood sugar, followed by hypoglycemic reactions due to a lack of sustained energy supply, manifested as dizziness and fatigue. After resuming eating, blood sugar may rapidly rise again, and long-term repeated fluctuations may damage pancreatic function.

2. Metabolic adaptation:

Continuous low calorie diet can trigger metabolic protection mechanisms, and the basal metabolic rate can decrease by 20% -30%. At this point, the body tends to store fat and break down muscles for energy, leading to a weakened ability to regulate blood sugar. This adaptive change may last for several months, increasing the risk of weight rebound in the later stages.

3. Nutritional imbalance: When carbohydrate intake is insufficient, the body is forced to convert protein for energy through gluconeogenesis, which may cause ketosis. Lack of trace elements such as chromium and zinc can affect insulin sensitivity, while insufficient B vitamins can hinder the normal operation of glucose metabolism enzymes.

4. Hormonal disorders:

Hunger can increase cortisol levels and promote hepatic glucose output; Simultaneously reducing leptin and increasing ghrelin, forming a strong desire to eat. This hormonal environment can easily trigger overeating, leading to a vicious cycle of sudden increases and decreases in postprandial blood sugar.

5. Risk of diabetes:

Long term dieting may cause insulin resistance, especially for abdominal obesity. Studies have shown that the risk of type 2 diabetes increased by 37% in people with repeated dieting, which is related to impaired pancreatic beta cell function and ectopic fat deposition.

It is recommended to adopt a balanced diet combined with exercise to lose weight, with a daily calorie deficit controlled at 300-500 calories. Prioritize low glycemic index foods such as oats and miscellaneous grains, ensuring that each meal contains high-quality protein and dietary fiber. Regularly monitor fasting and postprandial blood glucose levels, and promptly supplement with appropriate amounts of carbohydrates when experiencing symptoms of hypoglycemia such as palpitations and hand tremors. For overweight individuals with abnormal blood sugar levels, personalized weight loss plans should be developed under the guidance of a doctor to avoid extreme dieting methods on their own.