What to do when losing weight and experiencing low blood sugar? What to eat

Low blood sugar during weight loss can be alleviated by supplementing fast sugar foods, adjusting dietary structure, regular meals, monitoring blood sugar, optimizing exercise plans, etc. It is usually caused by excessive dieting, high GI diet, excessive exercise, metabolic abnormalities, insulin secretion disorders, and other reasons.

1. Supplement fast sugar foods:

Immediately consume 15 grams of easily absorbable carbohydrates, such as 4 fruit candies, 150 milliliters of sugary drinks, or 1 tablespoon of honey. After the symptoms are relieved, it is necessary to pair protein foods such as eggs or yogurt to stabilize blood sugar and avoid a sudden drop in blood sugar again.

2. Adjust dietary structure:

Adopt a diet pattern of low GI staple foods combined with high-quality protein, such as oats with boiled eggs, brown rice with steamed fish. Ensure 30% slow carbon, 30% protein, and 40% vegetables per meal, avoiding refined sugar and single carbohydrate intake.

3. Regular meal schedule:

5-6 meals per day, with a maximum interval of 4 hours between main meals. Additional meals can include 10 almonds or 200 grams of sugar free yogurt. Add a small amount of slow-release carbohydrates such as whole wheat bread one hour before bedtime to prevent low blood sugar at night.

4. Monitoring blood glucose:

is equipped with a portable blood glucose meter for monitoring before and after exercise, before meals, and before bedtime. When the blood sugar is lower than 3.9mmol/L, it shall be handled immediately, and insulin resistance or the possibility of pre diabetes shall be checked for repeated attacks.

5. Optimize exercise plan:

Avoid fasting exercise and supplement slow-release carbohydrates such as bananas before strength training. Aerobic exercise should be controlled within 60 minutes, and a recovery meal with a carbon water to protein ratio of 3:1 should be supplemented within 30 minutes after exercise. Long term prevention requires the establishment of a scientific weight loss plan, with a daily calorie deficit of no more than 500 calories and a recommended weight loss of 0.5-1 kilogram per week. Increase dietary fiber intake to delay sugar absorption, and recommend ingredients such as konjac and chia seeds. Perform dynamic blood glucose monitoring before and after exercise, and carry glucose tablets with you for emergency use. Those with a history of diabetes need to adjust the medication and diet plan under the guidance of the endocrinologist to avoid the danger caused by self strict food restriction. Regularly conduct body fat percentage and muscle mass testing to ensure that the muscle loss rate during weight loss does not exceed 30% of the total weight loss.