How to Gain Weight Safely (for Skinny Diabetics)

For people with diabetes, being overweight is a problem, but being underweight is also a problem. Here are some related questions.

"I'm a 50-year-old male diagnosed with diabetes two years ago. I'm a skinny diabetic, standing 173cm tall and weighing 62kg. I desperately need to gain muscle mass. If I eat too much, I'm afraid of spikes in blood sugar, but if I eat less to maintain my blood sugar, I lose weight."

Q. Is there a way to gain weight healthily while managing blood sugar levels?

A. Regular meals and strength training are the only answers.

Diabetics with a body mass index (BMI) below the normal range (23) are classified as "skinny diabetic." Nearly half of all diabetes patients in Korea fall into this category. While genetic factors can contribute to this condition, muscle loss is the primary cause. Diabetics with poor insulin secretion struggle to build muscle. This is because increased insulin resistance increases oxidative stress, leading to muscle loss. This, in turn, leads to poor blood sugar control, triggering a vicious cycle of worsening diabetes and muscle loss.

At this point, your goal shouldn't be simply gaining weight, but rather increasing "muscle mass." To achieve this, a balanced diet and thorough strength training are essential. Rather than simply consuming a lot of high-calorie foods, you should eat regular, nutrient-rich meals and include healthy snacks. Include high-protein foods like lean meats, fish, beans, and eggs in every meal. For carbohydrates, choose whole foods that have less of an impact on blood sugar fluctuations, so you can eat plenty without worrying about blood sugar levels. Nuts, Greek yogurt, and milk are recommended snacks. Consult your doctor about taking protein and amino acid supplements in between meals, if necessary.

For lean diabetic patients, strength training is recommended over aerobic exercise.

Increasing muscle mass through strength training is a surefire way to gain weight in a healthy way. Perform exercises that target large muscles, such as squats, deadlifts, and bench presses, periodically, according to your individual ability. Don't overdo it right away. Set an intensity level that suits you, practice it, and gradually increase it.

Practice for at least 30 minutes a day, three times a week. Adequate sleep of 7-8 hours and a healthy lifestyle, including abstaining from alcohol and smoking, are also essential!

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It's more muscle-building than aerobic exercise for skinny dipping.

My mother doesn't have diabetes yet.

Very skinny

You mainly walk, so I guess I should tell you to do some strength training.