Why Should We Care About Prediabetes? Explains Diabetologist

By embracing a more nutritious lifestyle and maintaining a healthy weight, one can stave off other severe ailments and make a lifelong investment in their health and well-being.

World Prediabetes Day 2024: Prediabetes occurs when the body's insulin does not work effectively. This is a critical stage for intervention, where proper medical care and lifestyle changes, which you can control, can make a significant difference. The World Health Organization (WHO) estimates that about 25 million (130 million people for reference) in India over the age of 18 are prediabetic. However, Dr Manoj Chawla, Consultant Diabetologist and Director at Lina Diabetes Care & Mumbai Diabetes Research Center Andheri West explains that awareness of this condition needs to be improved in our country, empowering individuals like you to take control of their health.

What Is The Starvation Mode?

Research has shown that the Indian body, due to decades of exposure to famines and food insecurity, has developed a metabolic adaptation known as the 'starvation mode '. This means the body prioritizes fat storage around essential organs for survival during food scarcity rather than burning it off. This increases our risk of developing diabetes and heart disease, especially when combined with a diet rich in carbohydrates and sweets and a lack of physical exercise. Therefore, awareness is crucial to help prediabetic individuals maintain optimum health.

Diabetes And Cardiovascular Issues: Is There A Link?

Research has also shown that there exists a link between diabetes and cardiovascular issues; thus, awareness of the same is essential to prevent future complications. For high-risk individuals, it is crucial not just to maintain vigilance about their diet and lifestyle but also to start on a proper course of metformin to delay the onset of diabetes. Pre-diabetic adults and children should be tested every six months to ensure their blood glucose levels remain checked. Pre-diabetics have all chances of reversing any upheaval in their blood glucose levels if they remain vigilant about their health.

How Do You Manage Prediabetes Without Medication?

Another significant reason why we should care about prediabetes is purely financial. Managing prediabetes is much cheaper than managing type 2 or type 1 diabetes, both of which are cost-intensive. Lifestyle changes need discipline and will but no significant financial investment; thus, prediabetes management can provide a sense of relief from potential health costs.

Most Importantly

Caring about prediabetes allows individuals to take proactive steps towards better health. By embracing a more nutritious lifestyle and maintaining a healthy weight, one can stave off other severe ailments and make a lifelong investment in their health and well-being. This can lead to significant improvements in bodily functions, energy levels, confidence, and emotional regulation, providing a sense of hope and motivation.

 

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8 Reasons Why You’re Not Losing Weight On The Keto Diet

Sure, a lady makes the keto diet look like a damn breeze (girl has lost 80 pounds since starting the keto in April).

So why the heck are you not losing weight on keto? You've cut down on carbs and loaded up on bacon, cheese, and avocados, but the scale still isn't moving—what gives?

Turns out, there are tons of reasons why you might not be seeing the scale move on keto. Here's why you might not be losing as much weight as you'd like on the keto diet—and how to get those numbers moving in the right direction again.

1. You're eating too many calories...

Yes, the keto diet lets you have meat, cheese, and butter—but that doesn't mean you can eat as much of it as you want to. "Getting in more calories than your body requires from food can hinder weight-loss efforts no matter the type of food eaten or ratio of foods," says a spokesperson of the program.

Basically, the keto diet is still a diet, and losing weight typically happens when there's a calorie deficit (1,200 to 1,500 calories a day is the sweet spot for weight loss)—so go ahead and cut carbs to under 50 grams a day and up your fat—but if you want to lose weight, make sure you're keeping an eye on calories, too. 

2. ...or you’re not eating enough calories.

While you can eat some of those atypical diet foods, you might not even want to—the keto diet might take away your appetite for a while when you first start it. "Ketones can help take away hunger initially, but this effect an wear off with time," says the spokesperson.

That could translate into not eating enough calories—and when that happens, your body can go into starvation mode, slowing down your metabolism and hindering your weight-loss efforts. This lack of appetite should go away within a few weeks, but if you've been on the keto diet for a while and you're still not feeling hungry, it might be time to switch diets or talk to an R.D. about modifying your keto attempt.

3. You stopped going to the gym.

The keto flu is real, guys—and it might make you skip the gym...over and over again. "When you start the keto diet, you will likely feel irritable, moody, and fatigued since the brain doesn’t have its main source of fuel from glucose—a.k.a carbohydrates," says a nutritionist.

"Fiber is essential to help regulate hunger and fullness cues, and to provide long-lasting energy and a steady blood-glucose level," says the nutritionist. "A low-fiber diet is less satisfying, which can lead to overeating later."

Another thing about a low-fiber diet: You might be messing with your gut bacteria. "Diets lower in fiber will have a lower diversity of good bacteria, which can also contribute to weight gain," says another nutritionist.

5. You're still eating too many carbs.

The ratios of the keto diet are super important: "Generally, 70 to 80 percent of calories come from fat, 10 to 20 percent come from protein, and 5 to 10 percent come from carbohydrates," says a nutritionist—that typically means you should be eating 20 to 50 grams of carbs per day.

But here's the thing: "Many people might not realize how much carbs are in common foods," says Al Bochi—which is why it's very important to track your daily intake. If you end up eating too many carbs on the keto diet, you may never get into ketosis (that state when your body burns fat for fuel instead of carbs), which can hinder your weight loss, adds the nutritionist.

6. You're eating too much protein.

Those keto ratios come into play again here, too. "When our body digests protein, a small percentage is converted to glucose," says the nutritionist, which can then hinder your body's ability to go into ketosis, he adds (glucose is a sugar, which is a carb).

Instead of using the keto diet as a free pass to eat as much steak and bacon as you'd like, keep in mind that your primary focus on keto is eating healthy fats (avocado, olive oil, nut butters). So cut back on the protein a bit and make sure to have some form of healthy fat with every meal.

7. You're yo-yo keto dieting.

Let's be real: The keto diet is really hard to stick to—but if you're constantly doing keto for a few days and then quitting it for a few days, you're probably not getting the results you want, says the nutritionist. 

That's because your body might be going in and out of ketosis—so it's never in it long enough to show you any results. If you're struggling on keto, ease up on yourself a little—and ease into the diet. Starting slow (gradually restricting carbs until you get to that 20 to 50 grams a day range) can help you stick with the diet for a longer term.

8. You're not getting enough B vitamins

"B vitamins are found in whole grains, lentils and rice and help with red blood cell development," says the nutritionist—and lacking them can make you feel tired, which can then limit your activity, and your weight loss.

Luckily, you can still get plenty of B vitamins from keto-friendly foods like meats, eggs and dairy products, and dark, leafy vegetables like broccoli and spinach. If you're still feeling lethargic, talk to your doctor about taking a B vitamin supplement to boost your levels.

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