Steady glucose monitoring (CGM) know-how has revolutionized diabetes administration, offering real-time insights into blood sugar ranges for people with diabetes. Whereas CGMs have immense advantages for this particular inhabitants, the concept of utilizing them for weight reduction among the many basic public has develop into extra well-liked. This weblog critically examines the potential dangers and limitations of repurposing CGMs for weight reduction.
The inspiration of CGMs: Diabetes administration
Steady Glucose Monitoring (CGM) programs are superior medical gadgets that monitor glucose ranges in real-time.They’re made up of a tiny sensor that’s inserted underneath the pores and skin to measure the quantity of glucose within the interstitial fluid. A receiver or smartphone receives knowledge from the sensor, which supplies ongoing updates on blood sugar ranges. By offering a dynamic view of glucose swings, this know-how allows folks with diabetes to make educated selections about their meals, insulin dosage, and total diabetes administration.
For diabetics, real-time blood sugar monitoring by CGMs affords exact and up-to-the-minute data on glucose ranges.This accuracy allows immediate actions to cease doubtlessly dangerous spikes or dips, bettering glycemic management. Moreover, CGMs supply perception into how sure meals and life-style selections have an effect on blood sugar, enabling individualized therapy methods. Fast modifications which can be detected early may also help stop extreme hypo- or hyperglycemia, thereby reducing the chance of problems from diabetes.
The connection between blood sugar and weight
The intricate relationship between blood sugar ranges and weight achieve reveals a fancy interaction that goes past easy caloric consumption.
Blood sugar rises after we eat proteins and carbs (and specifically, with carbs). It is a utterly regular response, and never one we must always purpose to keep away from. When blood sugar rises, the physique releases insulin to facilitate glucose uptake into cells. Once more, completely regular response, and most of us, particularly these of us with out diabetes, don’t should micromanage and even fear about this bodily course of.
What we do usually wish to keep away from, is having giant blood glucose spikes all through the day. These are thought to result in an elevated threat for heart problems (though a weight-reduction plan that causes giant insulin spikes is probably going extremely refined, which can be a threat issue for coronary heart illness).
For some folks, consumption of enormous quantities of extremely refined carbohydrate meals can result in weight achieve, which is without doubt one of the major threat components for insulin resistance.
Insulin is just not the evil monster that loads of social media personalities make it appear. The Carbohydrate Insulin Principle – which states that weight reduction cannot happen when insulin ranges are elevated (and due to this fact we must always all be consuming a low-carb weight-reduction plan) – is questionable. Each low carb and low calorie diets work for weight reduction once they’re sustained over the long-term, main many respected researchers to consider that it’s calorie steadiness, not insulin, that’s accountable for weight reduction.
Actually, the recent DIETFITS trial concluded that not solely do low-carb and low-fat diets produce related outcomes for weight reduction, however insulin ranges don’t impression weight reduction. Some interpretations argue that each teams had a discount in glycemic load which then led to weight reduction.
Curiously, the DIETFITS examine was partially funded by NuSci, which was based by Dr. Gary Taubes, a low-carb advocate and champion of the carbohydrate-insulin concept of weight reduction.
We do know, nevertheless, that ultra-processed, refined meals are metabolized faster and supply extra power aka energy to the physique over much less processed choices. Whereas I’d by no means advocate chopping ultra-processed meals out altogether, limiting them is one thing we must always all try in direction of.
Examine why I need you to eat processed meals.
Each excessive and low blood sugar ranges wield a big affect over cravings, power ranges, and total consuming habits. When steep blood sugar spikes and crashes happen, notably after consuming sugary or refined carbohydrate-rich meals, the physique experiences a shift in power. This rollercoaster impact can result in heightened starvation, cravings, and an elevated probability of overeating.
These fluctuations in blood sugar ranges can instigate a vicious cycle of poor consuming habits. The search for fast power fixes by sugary snacks can result in additional blood sugar spikes and crashes, perpetuating unhealthy patterns. Because of this, fostering steady blood sugar ranges by balanced meals wealthy in complicated carbohydrates, fiber, protein, and wholesome fat turns into pivotal in curbing cravings, sustaining power, and selling total more healthy consuming habits.
Utilizing a CGM for weight reduction
The way forward for CGM know-how appears to be shifting to prospects within the realm of weight administration. Ongoing analysis is delving into extra intricate facets of glucose fluctuations and their relationship with metabolism and weight.
Superior algorithms are being developed to boost the predictive capabilities of CGMs, providing people real-time insights into how completely different meals and actions impression their blood sugar ranges.
The present IRB examine with 50,000 members is amassing knowledge CGM knowledge over 5 years to find out if using CGMs may also help folks with weight reduction, with a 1 12 months observe up interval. Each women and men 18 years and above are eligible for this examine together with different particular standards.
The estimated examine completion date is November 2027. This examine is taken into account a medical trial and it’s trying into using CGM’s within the non-diabetic inhabitants to go with Signos cell well being platform.
Main final result measures embody figuring out the typical fasting glucose and the change in weight in variety of kilos. Secondary final result measures embody physique composition similar to share of physique fats. One other secondary final result measure is share of time spent in vary glucose ranges lower than 140.
Whereas the first goal of CGMs stays diabetes administration, their potential functions for weight administration are being explored. CGMs can present knowledge on how particular meals and dietary patterns have an effect on blood sugar ranges, providing a personalised method to weight reduction. By understanding how sure meals trigger fast blood sugar spikes or crashes, people can make extra knowledgeable selections to stabilize their power ranges and cut back cravings.
Whereas it may be informative to see what results completely different meals have on our blood sugar personally, I actually don’t suppose non-diabetics want to make use of CGMs for weight reduction or total well being. Selecting extra complete and minimally processed meals, fewer sugary drinks and fewer alcohol, and being lively as a lot as doable are all primary steps to higher well being and weight reduction that many people haven’t but mastered.
In the event you don’t have the fundamentals down, a CGM isn’t going to magically enable you.
CGM for Weight Loss: Potential Challenges and Concerns
Because the idea of repurposing CGMs for weight reduction beneficial properties traction, it’s essential to deal with the potential challenges and concerns related to this method. Whereas CGMs have confirmed immensely useful in diabetes administration, their utility to weight reduction calls for a cautious examination of the constraints that may come up.
1. Overemphasis on Numbers Over Effectively-Being
One of many major issues when utilizing CGMs for weight reduction is the chance of fixating solely on blood sugar numbers, doubtlessly overshadowing the broader facets of well being and well-being. Putting extreme significance on data-driven outcomes would possibly result in a slim perspective of total wellness. A deal with glucose ranges might divert consideration from important components similar to psychological well being, emotional well-being, and sustainable life-style habits.
2. Unrealistic Expectations and Fast Fixes
Whereas CGMs can present real-time insights, anticipating them to be a whole instrument for weight administration oversimplifies a fancy problem. Weight reduction encompasses multifaceted parts, together with dietary selections, bodily exercise, sleep, and stress administration. It must also embody self-regulation and starvation and fullness cues, in addition to satisfaction and satiety from meals.
Relying solely on CGM knowledge would possibly inadvertently promote the notion that weight reduction might be achieved by know-how alone, neglecting the significance of objective setting and long-term approaches. Elevated knowledge and consciousness is just not sufficient to alter behaviour! CGMs usually are not the be all finish all of weight reduction and might be seen as unrealistic.
3. Disordered Consuming and Emotional Influence
The potential for CGMs to set off or exacerbate disordered consuming behaviors is a vital concern. Fixed monitoring of blood sugar ranges would possibly inadvertently encourage obsessive behaviors round meals consumption and train, contributing to an unhealthy preoccupation with numbers. Furthermore, the emotional toll of striving to keep up particular blood sugar ranges – particularly when not clinically related – can result in heightened stress and nervousness, doubtlessly compromising psychological well-being.
4. Potential for Misinterpretation and Misinformation
Deciphering CGM knowledge precisely requires an understanding of physiology and vitamin. With out correct steering from healthcare professionals, people would possibly misread fluctuations in blood sugar ranges, resulting in pointless dietary restrictions or insufficient responses to real well being issues. Misinformation may simply unfold by on-line communities and social media, compounding potential dangers. Everybody is just not skilled on utilizing CGMs, as they weren’t created for the larger public.
5. Value, if not coated by insurance coverage
This could develop into a really costly instrument to help in weight reduction ranging wherever from $100-$300 monthly.
It’s additionally necessary to notice that in some cases, utilizing a CGM while you aren’t diabetic could also be inflicting individuals who really want one to outlive, to lose some entry to those instruments.
Nutrisense is an organization that provides a complete app-based instrument for monitoring and analyzing how varied components similar to meals, sleep, train, and stress have an effect on glucose ranges. This instrument seems to be notably aimed toward people with or with out diabetes who wish to achieve insights into their glucose responses all through the day to be able to drop extra pounds and higher their total well being.
Nutrisense io does work with dietitians. They’ve really contacted me to collaborate, however I declined. Some dietitians consider that CGMs are helpful for individuals who don’t have diabetes. Once more, whereas I believe it may be fascinating to see your private glucose response to completely different meals, I don’t suppose the outcomes are clinically related for almost all of non-diabetics.
The app makes use of Steady Glucose Monitoring know-how to offer real-time knowledge on glucose ranges, and plainly Nutrisense takes care of the CGM prescriptions for its members. Nevertheless, the service comes with a value, with subscription plans beginning at $299 monthly for a 3-month subscription or $225 monthly for a 12-month dedication. It’s price noting that Nutrisense is just not coated by insurance coverage.
The Nutrisense app claims to show customers methods to eat in a greater approach and to start out making the precise meals selections that can assist to realize weight reduction objectives. This could all be finished and not using a CGM, however okay.
This kind of service may doubtlessly be priceless for people seeking to higher perceive and handle their glucose ranges for well being functions, however once more, there’s actually no want for many of us to drill our well being right down to this stage.
CGM for weight reduction: On-line Claims
On-line vitamin claims have develop into more and more prevalent, typically promising fast fixes and outcomes by buying some type of product.
Over on TikTok, for instance, some man named Klint claims he’s shedding weight from utilizing his CGM. Klint shares that after 2 weeks he has misplaced 30 kilos as a result of CGM. He makes use of the app to trace his glucose ranges based mostly on completely different patterns. When his glucose is just not elevated, he claims to be in “weight reduction mode” and when he has small spikes it’s “wholesome consuming mode” after which numerous excessive spikes in glucose is “weight achieve”.
This type of considering exhibits an actual misunderstanding of how the physique works.
He mentions staying in storage mode causes weight achieve, and that he gained 3 kilos from a meal. Somebody wants to inform Klint that that 3 kilos isn’t fats.
When he eats “good,” he loses weight, and when he eats “unhealthy,” he beneficial properties weight. He explains that consuming extra pure meals and fewer processed meals helped him lose the load.
Klint is making it appear to be the CGM is what’s making him drop extra pounds when in actuality, it’s most likely the life-style modifications he’s making to his weight-reduction plan.
It’s little question that CGMs have their goal within the diabetic world. Individuals trying particularly for weight reduction shouldn’t be relying solely on CGM know-how.
People ought to undertake a multifaceted method that integrates personalised vitamin, bodily exercise, mindfulness, and psychological well-being. Registered dietitians play a pivotal function in guiding people by this journey, offering evidence-based suggestions and fostering practical expectations which can be particular to at least one’s wants and life-style.
The prospect of utilizing CGMs for weight reduction affords a glimpse right into a future the place know-how intersects with wellness. Nevertheless, navigating this path requires cautious consideration of potential challenges and moral dilemmas.
Whereas CGMs have revolutionized diabetes administration, their utility to weight reduction calls for a cautious and complete method that values total well being and well-being above mere knowledge factors. Keep on with the fundamentals and be constant, as an alternative of leaning to CGMs to information weight reduction.