What should I do if I go on a diet to lose weight and have low blood sugar? Women

Women who experience hypoglycemia during dieting and weight loss can be treated through five methods: immediate consumption of sugary foods, adjustment of dietary structure, regular monitoring of blood sugar, moderate exercise, and medical evaluation. Hypoglycemia is usually caused by excessive dieting, insufficient carbohydrate intake, metabolic disorders, insulin abnormalities, chronic diseases, and other factors.

1. Immediately replenish sugar:

When experiencing symptoms of low blood sugar such as palpitations and sweating, it is necessary to quickly replenish 15-20 grams of easily absorbable sugar, such as glucose tablets, honey water, or fruit juice. Avoid choosing slow-release sugar sources such as high-fat chocolate, and retest blood sugar levels 15 minutes after sugar supplementation. If there is no relief, repeat the supplementation. Carry candy with you to prevent unexpected situations.

2. Adjust diet:

Ensure that three meals a day contain 40-50 grams of high-quality carbohydrates, such as low GI staple foods like oats and brown rice. Increase the ratio of protein and dietary fiber, adopt a small amount multi meal mode, and add nuts or yogurt as an extra meal between two meals. Avoid extreme dieting methods that completely cut off carbohydrates.

3. Blood glucose monitoring:

Use a home blood glucose meter to regularly monitor fasting and 2-hour postprandial blood glucose, and record the fluctuation pattern. Pay close attention to the fasting blood glucose level in the morning. If it remains below 3.9mmol/L, be alert to basal metabolic abnormalities. Strengthen monitoring before and after exercise to prevent the occurrence of exercise-induced hypoglycemia.

4. Scientific exercise:

Choose moderate to low-intensity aerobic exercise such as brisk walking or swimming, for 30-45 minutes each time and not exceeding 60% of maximum heart rate. Avoid exercising on an empty stomach and supplement with carbohydrates such as bananas before exercise. Strength training adopts a small weight multi group mode, with a total weekly exercise duration controlled at around 150 minutes.

5. Medical evaluation:

Recurrent hypoglycemic episodes require screening for endocrine disorders such as insulin resistance and hypothyroidism. Conduct glucose tolerance tests and insulin release tests, and if necessary, evaluate daily blood glucose fluctuations through a dynamic blood glucose monitoring system. After excluding organic diseases, it may be considered to jointly develop a weight loss plan with the nutrition department. During the weight loss period for women, the daily calorie intake should not be less than 1200 calories, ensuring basic nutrient intake such as grains, lean meat, dairy products, etc. Cooking methods often use steaming and stewing to reduce the intake of refined sugars and saturated fatty acids. Establish multidimensional health management goals that include BMI, body fat percentage, waist to hip ratio, etc., to avoid solely pursuing weight loss. Long term dieting may lead to a decrease in basal metabolic rate, menstrual disorders, and other consequences. It is recommended to monitor nutritional balance through a diet record app and seek guidance from a registered nutritionist if necessary. Maintaining a reasonable weight loss rate of 0.5-1 kg per week, combined with resistance training to maintain muscle mass, can effectively prevent the recurrence of hypoglycemia.