How to deal with low blood sugar easily during weight loss

During the weight loss period, it is easy to experience low blood sugar, which can be improved by adjusting the diet structure, eating regularly, exercising reasonably, monitoring blood sugar, and supplementing nutrition. Hypoglycemia may be related to excessive dieting, excessive exercise, abnormal insulin secretion, gastrointestinal dysfunction, pre diabetes and other factors.

1. Adjust dietary structure

Avoid consuming single carbohydrates, choose low glycemic index foods such as oats, brown rice, and other whole grains, and pair them with high-quality protein such as eggs, fish, and vegetables rich in dietary fiber. Each meal should ensure that carbohydrates account for about 50% of the total calories. Adopting a small amount of multiple meals, 5-6 meals per day, can help stabilize blood sugar levels. Carry sugar free nuts or low-fat yogurt with you as a snack.

2. Regular eating

Strictly eat at fixed times and quantities, with no more than 4 hours between meals. Breakfast should be completed within 1 hour after waking up and contains 15-20 grams of carbohydrates. Avoid prolonged fasting, as not eating for more than 10 hours at night may cause hypoglycemia in the morning. If you need to delay meals, supplement 100-150 kcal of healthy snacks in advance.

3. Reasonable exercise

Avoid exercising on an empty stomach, and it is best to engage in moderate to low-intensity exercise 1-2 hours after meals. Aerobic exercise should not exceed 45 minutes per session, and half a banana or one slice of whole wheat bread can be added before exercise. Timely supplement a recovery meal with a ratio of 3:1 carbohydrates to protein after strength training. Stop exercising immediately and eat when experiencing symptoms of low blood sugar such as palpitations and sweating.

4. Monitor blood glucose

Equipped with a portable blood glucose meter, monitor in the morning, before meals, and before and after exercise. Non diabetes patients with fasting blood glucose lower than 3.9mmol/L or blood glucose lower than 4.4mmol/L 2 hours after meal should be alert. Record the correlation between blood sugar fluctuations and diet and exercise, and adjust weight loss plans accordingly after discovering patterns. Repeatedly below 3.0mmol/L, medical attention should be sought to investigate pathological factors.

5. Supplementing nutrition

Lack of chromium may affect sugar metabolism, and chromium rich foods such as broccoli and beef can be consumed in moderation. Vitamin B is involved in energy conversion, so it is recommended to choose whole grains and lean meat. When necessary, use nutritional supplements such as zinc gluconate oral solution and multivitamin B tablets under the guidance of a doctor. Those with pre diabetes should use acarbose tablets to control postprandial blood glucose fluctuation according to the doctor's advice.

During weight loss, daily calorie intake should not be less than 80% of basal metabolism, and women are recommended to consume no less than 1200 calories per day. Use healthy oils such as olive oil for cooking and avoid a completely fat free diet. Maintain a steady weight loss of 0.5-1 kg per week, as severe weight loss increases the risk of hypoglycemia. Wear a medical warning wristband during exercise to facilitate assistance in case of sudden hypoglycemia. If severe symptoms such as blurred consciousness occur, immediate medical attention should be sought to screen for organic diseases such as insulinoma.