Steady glucose monitoring (CGM) expertise 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 in style. 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) methods are superior medical units that monitor glucose ranges in real-time.They’re made up of a tiny sensor that’s inserted beneath 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 expertise allows folks with diabetes to make educated choices about their meals, insulin dosage, and general diabetes administration.
For diabetics, real-time blood sugar monitoring by way of CGMs gives exact and up-to-the-minute info 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 decisions have an effect on blood sugar, enabling individualized therapy methods. Fast adjustments which might be detected early can assist 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 acquire reveals a fancy interaction that goes past easy caloric consumption.
Blood sugar rises after we eat proteins and carbs (and specifically, with carbs). This can be a fully regular response, and never one we must always intention 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 must micromanage and even fear about this bodily course of.
What we do usually need to keep away from, is having massive blood glucose spikes all through the day. These are thought to result in an elevated danger for heart problems (though a weight-reduction plan that causes massive insulin spikes is probably going extremely refined, which can also be a danger issue for coronary heart illness).
For some folks, consumption of huge quantities of extremely refined carbohydrate meals can result in weight acquire, which is without doubt one of the major danger elements for insulin resistance.
Insulin isn’t the evil monster that quite a lot of social media personalities make it appear. The Carbohydrate Insulin Concept – which states that weight reduction can’t happen when insulin ranges are elevated (and subsequently 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 stability, not insulin, that’s chargeable for weight reduction.
The truth is, 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 affect weight reduction. Some interpretations argue that each teams had a discount in glycemic load which then led to 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 suggest slicing 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 general 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 way of sugary snacks can result in additional blood sugar spikes and crashes, perpetuating unhealthy patterns. Because of this, fostering secure blood sugar ranges by way of balanced meals wealthy in advanced carbohydrates, fiber, protein, and wholesome fat turns into pivotal in curbing cravings, sustaining power, and selling general more healthy consuming habits.
Utilizing a CGM for weight reduction
The way forward for CGM expertise appears to be shifting to prospects within the realm of weight administration. Ongoing analysis is delving into extra intricate features of glucose fluctuations and their relationship with metabolism and weight.
Superior algorithms are being developed to reinforce the predictive capabilities of CGMs, providing people real-time insights into how completely different meals and actions affect their blood sugar ranges.
The present IRB examine with 50,000 members is accumulating knowledge CGM knowledge over 5 years to find out if using CGMs can assist 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.
Major final result measures embrace figuring out the typical fasting glucose and the change in weight in variety of kilos. Secondary final result measures embrace physique composition corresponding to proportion of physique fats. One other secondary final result measure is proportion of time spent in vary glucose ranges lower than 140.
Whereas the first goal of CGMs stays diabetes administration, their potential purposes 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 customized strategy to weight reduction. By understanding how sure meals trigger fast blood sugar spikes or crashes, people can make extra knowledgeable decisions to stabilize their power ranges and scale back cravings.
Whereas it may be informative to see what results completely different meals have on our blood sugar personally, I truthfully don’t assume non-diabetics want to make use of CGMs for weight reduction or general well being. Selecting extra complete and minimally processed meals, fewer sugary drinks and fewer alcohol, and being energetic as a lot as potential 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 assist you to.
CGM for Weight Loss: Potential Challenges and Issues
Because the idea of repurposing CGMs for weight reduction positive factors traction, it’s essential to handle the potential challenges and issues related to this strategy. Whereas CGMs have confirmed immensely helpful in diabetes administration, their utility to weight reduction calls for a cautious examination of the restrictions that may come up.
1. Overemphasis on Numbers Over Nicely-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 features of well being and well-being. Inserting extreme significance on data-driven outcomes may result in a slender perspective of general wellness. A give attention to glucose ranges might divert consideration from important elements corresponding 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 an entire device for weight administration oversimplifies a fancy problem. Weight reduction encompasses multifaceted parts, together with dietary decisions, bodily exercise, sleep, and stress administration. It also needs to embrace self-regulation and starvation and fullness cues, in addition to satisfaction and satiety from meals.
Relying solely on CGM knowledge may inadvertently promote the notion that weight reduction might be achieved by way of expertise alone, neglecting the significance of purpose setting and long-term approaches. Elevated knowledge and consciousness isn’t sufficient to alter behaviour! CGMs are usually not the be all finish all of weight reduction and might be seen as unrealistic.
3. Disordered Consuming and Emotional Impression
The potential for CGMs to set off or exacerbate disordered consuming behaviors is a important concern. Fixed monitoring of blood sugar ranges may 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 steerage from healthcare professionals, people may misread fluctuations in blood sugar ranges, resulting in pointless dietary restrictions or insufficient responses to real well being issues. Misinformation might simply unfold by way of on-line communities and social media, compounding potential dangers. Everybody isn’t educated on utilizing CGMs, as they weren’t created for the better public.
5. Price, if not coated by insurance coverage
This could develop into a really costly device to assist in weight reduction ranging wherever from $100-$300 per 30 days.
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.
About Nutrisense.io
Nutrisense is an organization that gives a complete app-based device for monitoring and analyzing how numerous elements corresponding to meals, sleep, train, and stress have an effect on glucose ranges. This device seems to be notably aimed toward people with or with out diabetes who need to acquire insights into their glucose responses all through the day to be able to reduce weight and higher their general 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 attention-grabbing to see your private glucose response to completely different meals, I don’t assume the outcomes are clinically related for almost all of non-diabetics.
The app makes use of Steady Glucose Monitoring expertise to supply real-time knowledge on glucose ranges, and evidently Nutrisense takes care of the CGM prescriptions for its members. Nonetheless, the service comes with a value, with subscription plans beginning at $299 per 30 days for a 3-month subscription or $225 per 30 days for a 12-month dedication. It’s value noting that Nutrisense isn’t coated by insurance coverage.
The Nutrisense app claims to show customers find out how to eat in a greater approach and to start out making the suitable meals decisions that can assist to attain weight reduction targets. This could all be carried out and not using a CGM, however okay.
One of these service might doubtlessly be precious 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 degree.
CGM for weight reduction: On-line Claims
On-line vitamin claims have develop into more and more prevalent, usually promising fast fixes and outcomes by buying some type of product.
Over on TikTok, for instance, some man named Klint claims he’s losing a few pounds from utilizing his CGM. Klint shares that after 2 weeks he has misplaced 30 kilos because of the CGM. He makes use of the app to trace his glucose ranges based mostly on completely different patterns. When his glucose isn’t elevated, he claims to be in “weight reduction mode” and when he has small spikes it’s “wholesome consuming mode” after which plenty of excessive spikes in glucose is “weight acquire”.
This type of considering exhibits an actual misunderstanding of how the physique works.
He mentions staying in storage mode causes weight acquire, 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 positive factors weight. He explains that consuming extra pure meals and fewer processed meals helped him lose the burden.
Klint is making it look like the CGM is what’s making him reduce weight when in actuality, it’s most likely the approach to life adjustments he’s making to his weight-reduction plan.
It’s little question that CGMs have their goal within the diabetic world. Folks trying particularly for weight reduction shouldn’t be relying solely on CGM expertise.
People ought to undertake a multifaceted strategy that integrates personalised vitamin, bodily exercise, mindfulness, and psychological well-being. Registered dietitians play a pivotal position in guiding people by way of this journey, offering evidence-based suggestions and fostering real looking expectations which might be particular to at least one’s wants and life-style.
The prospect of utilizing CGMs for weight reduction gives a glimpse right into a future the place expertise intersects with wellness. Nonetheless, 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 strategy that values general well being and well-being above mere knowledge factors. Stick with the fundamentals and be constant, as an alternative of leaning to CGMs to information weight reduction.
