I would like to gain a little weight as well as strength. My knees are weak, which is causing an unsteady gait. Toes have lost some feeling and recently had another bout of plantar's facitis. Any suggestions? I am 69 yrs old, 5'9", 146lbs. I have been Type 2 since 1989 with a fasting BS 110 and last A1C of 6.8 in December. I'm on an 1800 calorie a day diet, on glimeperide 1/2 of q 5mg tablet per day, plus lisinopril, attenalol, lisinopril.
In order to gain weight, you’ll need to increase your calorie intake. You can do this in a couple of ways. If you increase your overall food intake, including foods that contain carbohydrate (bread, pasta, fruit, milk), it’s possible that your blood glucose levels will increase. If that were to happen, you would likely need to increase the dose of your diabetes medicine (which is not necessarily a bad thing). Another option is to increase your intake of low- or no-carbohydrate foods, such as protein foods (meat, poultry, fish, eggs) and fat foods (oil, margarine, mayonnaise, salad dressing, nuts, seeds). Fat, in particular, is very high in calories and is generally an easy way to increase calories. Just be sure to eat healthy fats and limit fats such as butter, bacon, gravy, cream, etc. You might also consider meeting with a dietitian who can better evaluate your calorie requirements and eating habits, and provide you with more specific guidance on how to safely gain weight. In terms of your knee weakness, ask your doctor if he or she could refer you to an exercise physiologist or a physical therapist for strengthening exercises for your legs. This is important to both retain and build muscle mass and also to prevent falling.