Dr. Ahmed Diabesity happens when obesity and type 2 diabetes occur together. This serious health issue is growing worldwide, with increasing rates of both conditions.
Nearly 80% to 90% diabetics are either overweight or obese with BMI more than 30. Individuals with diabesity face an increased risk of developing kidney disease, heart disease, stroke, and other severe health complications.
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The role of diet in diabesity management
A healthy diet is essential in controlling diabetes as its intake can help regulate blood sugar levels, achieve weight loss, and lower the risk of health-related problems.
Diets low in carbs, such as the ketogenic diet, have become increasingly popular for their potential to help manage diabesity.
Low-carb diets activate ketosis, a natural process where the body uses stored fat as fuel. This results in notable weight loss, better blood sugar control, and enhanced insulin sensitivity.
Understanding the ketogenic diet
The basics of keto
A ketogenic diet focuses on three key elements: a high intake of healthy fats, low carbohydrates, and moderate protein. By significantly cutting carb intake, the body enters into ketosis, a natural metabolic state. In ketosis, the body stops relying on glucose for energy and instead starts burning stored fat for fuel.
Benefits of keto for diabesity
The ketogenic diet provides various potential advantages for people dealing with diabesity.
1. Reduced appetite: The ketogenic diet often leads to less appetite, making it easier to stick to calorie goals.
2. Increased fat burning: By switching to a fat-burning mode, the body can efficiently shed excess weight.
3. Reduced insulin resistance: The ketogenic diet can help improve insulin sensitivity, allowing the body to use insulin more effectively [ref].
4. Stabilized blood sugar levels: By reducing carbohydrate intake, the body’s blood sugar levels become more stable, reducing the risk of spikes and crashes.
5. Anti-inflammatory effects: This diet is known for its ability to reduce inflammation, making it beneficial for individuals managing chronic inflammatory conditions such as diabetes.
Sample keto diet plan
| Timing | Foods | Carbs | Fats | Kcal |
| Breakfast | 2 scrambled eggs which are cooked in 1 tbsp butter with ½ cup spinach. 1 slice of avocado. | 14g | 30g | 360 |
| Snack | 10 almonds/walnuts | 5 | 7 | 80 |
| Lunch | 100g Grilled chicken with 1 tsp olive oil dressing and a sprinkle of shredded cheese. Add non-starchy vegetables like ½ cup lettuce, cucumber, and bell peppers. | 7 | 15 | 250 |
| Snack | 1 boiled egg with 5 olives | 1 | 10 | 108 |
| Dinner | 100g Beef or chicken stir-fry with 1 cup zucchini noodles, cooked in 2 tbsp coconut oil. | 7 | 35 | 400 |
Note: The nutritional information given above is based on average values. They may vary depending on your serving size.
Getting started
- Gradually reduce carbs while increasing healthy fats over a week to let your body adapt.
- Begin by eliminating sugary foods and starchy veggies from your diet.
- Enrich your meal with healthy fats such as avocados, olive oil, and nuts.
Aim for macronutrient goals:
70-75% fats, 20-25% protein, and 5-10% carbs.
Transition to ketosis:
It may take 2–7 days of low-carb eating for your body to start burning fat for energy instead of carbs.
| Foods to eat on keto | Foods to avoid on keto |
| Meat (beef, chicken, turkey), fatty fish (salmon, sardines), eggs | Bread, pasta, rice, quinoa. |
| Avocado, olive oil, coconut oil, butter, ghee | Candies, cakes, soft drinks. |
| Spinach, broccoli, cauliflower, zucchini, lettuce. | Potatoes, corn, carrots. |
| Almonds, walnuts, chia seeds, flaxseeds. | Bananas, apples, and other high-carb fruits. |
| Chips, fast food, and sugary snacks. |
Key considerations for individuals with diabesity
- Before starting any new diet, especially one as restrictive as keto, it is important to consult with a healthcare provider, especially if you have diabetes or other health conditions.
- People with diabetes should closely monitor their blood sugar levels, especially during the initial phase of the ketogenic diet.
- Make sure you are getting adequate amounts of essential nutrients, such as vitamins and minerals, through a balanced ketogenic diet or supplementation [ref].
- Pay attention to electrolyte balance, as keto can lead to imbalances in sodium, potassium, and magnesium.
Potential challenges
Yes! The ketogenic diet will provide you with a bunch of benefits, but it can also present some challenges. The first and most common hurdle is the starting adjustment period, often referred to as the ‘keto flu. [ref]’
The hallmark symptoms of this condition are fatigue, headaches, and irritability. Moreover, it can affect your social life as the first thing you look for in a gathering is good food, but finding keto-friendly options can be rather tricky.
Likewise, this diet is restrictive as you have to refrain from the most commonly eaten food groups; this can prevent one from adhering to the diet in the long run.
Lastly, some people may encounter nutrient deficiencies if they are not carefully planning their meals.
Takeaway
Although this is a very powerful tool to manage diabetes and obesity still it is required that you approach this with caution and under the guidance of a healthcare professional.
Once you understand it possible risks and benefits you can easily use this diet to make a positive and long-lasting change in your health.
Note: Remember, while the ketogenic diet may be beneficial for some, it’s not a one-size-fits-all solution. Individual needs and circumstances vary, so personalized guidance is essential.
