What to do if blood sugar is low during weight loss

Low blood sugar during weight loss can be alleviated by adjusting dietary structure, eating small and multiple meals, choosing low glycemic index foods, supplementing with complex vitamin B family, moderate exercise, and other methods. Hypoglycemia may be related to factors such as excessive dieting, rebound after a high sugar diet, excessive exercise, abnormal insulin secretion, and chronic wasting diseases.

1. Adjust dietary structure

Daily carbohydrate intake should not be less than 50% of total calories, with priority given to whole grains such as oats and brown rice. Pair 15-20 grams of high-quality protein such as chicken breast and tofu with non starch vegetables such as broccoli for each meal. To avoid completely cutting off the staple food and causing insufficient liver glycogen reserves, konjac flour can be used as a substitute for partially refined rice and flour.

2. Small and Multiple Meals

Change three meals to 5-6 meals, with intervals not exceeding 3 hours. In the morning and afternoon, you can choose sugar free yogurt with nuts, or whole wheat bread slices with boiled eggs for extra meals. If there is hunger induction at night, add a small amount of slow-release carbon water such as millet porridge to avoid the onset of fasting hypoglycemia in the morning.

3. Low glycemic index foods

Use coarse grains such as black rice and buckwheat with a GI value below 55 as staple foods, and low sugar varieties such as strawberries and apples as fruits. Add 1-2 teaspoons of flaxseed oil or olive oil during cooking to slow down gastric emptying. Avoid high sugar fruits such as watermelon and lychee from inducing excessive insulin secretion.

4. Supplementing with B-complex vitamins

Vitamin B1 participates in glucose metabolism, B3 improves insulin sensitivity, and B12 prevents anemic dizziness. Nutritionalyeast or compound supplements containing B vitamins can be chosen to promote absorption when eaten with colored peppers rich in vitamin C. However, it should be noted that supplements cannot replace a normal diet.

5. Moderate exercise

Avoid exercising on an empty stomach and promptly supplement with a recovery meal with a ratio of 3:1 carbohydrates to protein after strength training. Aerobic exercise should be controlled at a maximum heart rate intensity of 60% and not exceed 45 minutes per session. If you experience palpitations and sweating during exercise, you should immediately stop and take glucose tablets, and carry emergency nuts with you.

During weight loss, it is recommended to regularly monitor fasting and 2-hour postprandial blood glucose levels in the morning. If symptoms such as hand tremors and cold sweats repeatedly occur below 3.9mmol/L, organic diseases such as insulinoma should be screened. Daily diet and blood sugar changes can be recorded for nutritionists to adjust their plans, avoiding a decrease in basal metabolic rate caused by long-term low-carbon diet. Women should pay attention to the impact of their menstrual cycle on blood sugar fluctuations, and increase the carbon water ratio appropriately before menstruation.