Gaining weight can be challenging if you are a diabetic on a low-carb diet. If you are underweight and seeking to gain lean muscle mass in a healthful manner, then you will need to increase your calories from protein sources, not carbohydrates. It can be challenging to gain weight from protein and fat, but the weight you gain will be healthy, not fattening. Focus on following a low carb diet that emphasizes a lot of calories and do some weight training for serious muscle growth.
Things You'll Need
- Protein shakes
- Lean meats
- Mixed nuts
- Olive oil, raw coconut oil, or flaxseed oil
Low Carb Foods
Drink two high-calorie protein shakes per day. Each shake should contain at least 250 calories, mostly from protein. You can blend in milk to make the shakes extra dense. Low- or no-carb protein shakes are best for a diabetic, since too much sugar will increase your glucose levels. You can purchase protein shakes or powder from a health food store or online.
Add healthy oils to your salads and dishes. Olive oil, raw coconut oil and flaxseed oil are great for adding calories without carbs. Each tablespoon of oil is about 120 calories and will not raise your blood sugar levels. You can also put the oils into your protein shakes.
Snack on mixed nuts throughout the day. Nuts are low-carb and the fat in them will add calories. This will help you gain weight without having to eat a large quantity of food. Put natural peanut butter on celery for a quick snack.
Consume lean meats and eggs. Lean steak, chicken and fish are healthy low-carb choices, and if you add a few tablespoons of oil, you will make the meal calorie dense while keeping your blood sugar levels down.
Focus on weight training three times a week. Do a low number of reps with heavy weights to add muscle to your frame. Cut back on your cardio to conserve your calories.
Tips & Warnings
- Try to eat only natural foods, not processed foods, which might be full of sugar and empty calories.
- Do not take creatine supplements since they may negatively affect your glucose levels.
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