How to avoid low blood sugar symptoms during dieting and weight loss

Dieting to lose weight and avoid hypoglycemia can be achieved through balanced diet, regular eating, choosing low sugar foods, monitoring blood sugar levels, and moderate exercise. Hypoglycemia is usually caused by factors such as insufficient calorie intake, low carbohydrate ratio, long eating intervals, excessive exercise, or metabolic abnormalities.

1. Balanced diet:

Daily calorie intake should not be less than 70% of basal metabolic rate, ensuring that protein accounts for 20% -30%, carbohydrates 45% -55%, and fats 20% -30%. Pair each meal with whole grains, lean meat, and vegetables, such as brown rice with chicken breast and broccoli, to avoid completely cutting off carbohydrates and causing a sudden drop in blood sugar.

2. Regular eating:

Eat once every 3-4 hours, with at least three meals and two additional meals per day. You can choose sugar free yogurt with nuts or half an apple as an extra meal to avoid fasting for more than 5 hours. For those who have not eaten for more than 10 hours at night, a small amount of slow-release carbohydrates such as oatmeal can be supplemented before bedtime.

3. Low glycemic index foods:

Choose foods with a glycemic index below 55 as staple foods, such as quinoa, sweet potatoes, and chickpeas. Avoid refined sugar and rice flour, and prioritize low sugar fruits such as strawberries and blueberries. High fiber foods can delay sugar absorption, such as soaking chia seeds in water and adding them to meals.

4. Blood glucose monitoring:

Immediately test fingertip blood glucose when warning symptoms such as dizziness and hand tremors occur. If it is below 3.9mmol/L, 15 grams of fast carbon such as glucose tablets should be supplemented. Patients with diabetes or long-term dieters are advised to get up in the morning and measure the fasting and 2 hours after meals every day, and record the fluctuation rule to adjust the diet plan.

5. Moderate exercise:

Avoid fasting exercise and consume compound carbohydrates such as whole wheat bread one hour before strength training. Aerobic exercise should be controlled within 60 minutes, with an intensity of heart rate not exceeding 220% of age multiplied by 60%. Supplement protein and carbohydrates within 30 minutes after exercise, such as pairing bananas with whey protein powder.

When implementing the diet plan, it is recommended to carry emergency candy with you. Those with diabetes or metabolic diseases need to adjust the plan under the guidance of a doctor. Long term daily calorie intake below 1200 kcal may lead to basal metabolic decline, endocrine disorders, and other problems, and women are prone to amenorrhea. Intermittent fasting can be used instead of a sustained low calorie diet, such as the 16:8 light fasting mode, which is more conducive to blood sugar stability. Regularly conduct body composition testing, and re evaluate the scientificity of weight loss plans when muscle mass decreases beyond fat reduction.