How to solve hypoglycemia during weight loss period

Low blood sugar during weight loss can be alleviated by adjusting dietary structure, choosing low glycemic index foods, eating small amounts multiple times, supplementing with rapidly absorbed sugar, monitoring blood sugar, and other methods. Hypoglycemia may be related to factors such as excessive dieting, high insulin response, and excessive exercise, usually manifested as symptoms such as dizziness, palpitations, and sweating.

1. Adjust dietary structure

During weight loss, it is necessary to ensure sufficient daily intake of carbohydrates. It is recommended to choose compound carbohydrates such as brown rice and oats, and pair them with high-quality proteins such as eggs and fish. To avoid complete withdrawal of staple foods leading to energy deficiency, the amount of staple food per meal should be controlled within the size of a fist. If hunger occurs, adding vegetables rich in dietary fiber such as broccoli and spinach can delay blood sugar fluctuations.

2. Low glycemic index foods

Priority should be given to foods with a glycemic index below 55, such as apples, pears, and other fruits, paired with sugar free yogurt or nuts as an extra meal. Avoid consuming refined sugars such as white bread and candies, as these foods may cause sudden increases and decreases in blood sugar levels. Plant protein sources such as quinoa and chickpeas can provide sustained energy supply.

3. Eat small amounts multiple times

Change three meals a day to 5-6 small meals, with an interval of 2-3 hours between each meal. Carry ready to eat oatmeal bars, whole wheat biscuits and other healthy snacks with you at all times, and replenish them in a timely manner when you experience early symptoms of hypoglycemia such as mild dizziness and hand tremors. People who are prone to hypoglycemia at night can drink a small amount of milk before going to bed.

4. Quickly replenish sugar

In case of sudden severe hypoglycemia, immediately consume 15 grams of rapidly absorbed sugar, such as juice, honey, or glucose tablets. After the symptoms are relieved, it is necessary to follow up with a small amount of protein such as cheese slices to stabilize blood sugar. When diabetes patients lose weight, they need to carry emergency sugar sources to avoid dangerous situations such as consciousness disorder.

5. Regularly monitor blood glucose

Use a portable blood glucose meter to monitor fasting and 2-hour postprandial blood glucose, and record the changes in values. When frequent hypoglycemia is detected, the weight loss plan should be adjusted, and if necessary, a nutritionist should be consulted to develop a personalized diet. Measure blood sugar before and after exercise, and avoid high-intensity training on an empty stomach. During the weight loss period, it is necessary to establish a scientific diet record and consume no less than 1200 calories per day. Schedule exercise 1-2 hours after meals and avoid exercising on an empty stomach in the morning. Choose low-intensity aerobic exercises such as brisk walking and swimming, and combine them with strength training to maintain muscle mass. If severe hypoglycemic symptoms such as cold sweat and blurred vision occur repeatedly, medical attention should be sought promptly to investigate pathological factors such as insulinoma. Long term strict dietary restrictions may lead to malnutrition, and it is recommended to gradually reduce weight under professional guidance.