I’ve worked with Dr. Joe Klemczewski over the last year in preparation for my figure competitions. He has helped me lose weight and regulate my diabetes.
Alissa: Can you tell me a little bit about your background, credentials and how you
are able to help somebody diet in a healthy way to compete in a fitness
competition like myself?
Dr Joe Klemczewski: I became interested in nutrition when I was about 12 years old. I changed schools in the fifth grade and new friends pulled me into sports, but I was a chubby inactive kid. I wanted to catch up to my peers—I was inspired by performance, athleticism, and the sheer fun of sport. That led to weight lifting and it was a very positive turn for me. By the time I graduated with a degree in physical therapy, I was on my way to becoming a professional bodybuilder. I pursued a masters in health and doctorate in nutrition to support my hobby, but it naturally pushed me into a career in the fitness industry. After owning a health club for 10 years, I created The Diet Doc, LLC, went back to school for another PhD in health education, started writing and publishing nutrition books, and licensing our program around the world.
Alissa: Do you believe an athlete with diabetes can compete in a professional sport?
What are the pros and cons?
Dr Joe Klemczewski: It’s absolutely possible, but can be extremely dangerous if the athlete isn’t careful and responsible in monitoring the condition. It’s easy to get caught up in training or performing and end up in a compromised state. The pressure of achievement—especially if others depend on the athlete—can push the condition further away as a priority, symptoms can be ignored, and bad things can happen. The pros, of course, is that activity and exercise is a great benefit to a diabetic. It can prolong life, increase quality of life, and reduce complications.
Alissa: What kind of diet would you use that might be different from somebody who
doesn't have diabetes?
Dr Joe Klemczewski: I’m a fan of healthy, balanced eating and dieting, so there’s no difference in the way I would treat a diabetic. I constantly emphasize that blood sugar and symptoms are more important than the objectives of a diet. If a diabetic is following a diet of any sort, and they ignore symptoms because the diet they’re following wouldn’t allow for a deviation, it’s more than wrong—it’s irresponsible and can be fatal.
Even though my nutrition practice is naturally diabetic-friendly, I would always be careful to not reduce carbohydrates to levels that would compromise the condition.
Alissa: What are the health advantages of following your diet regimen as opposed to
other diets commonly used?
Dr Joe Klemczewski: I’m always going to include an appropriate amount of protein, but not too much. Diabetes can cause the vascular system and fragile tissues to degenerate and excess protein exacerbates that process. I like to include enough dietary fat to allow for flexibility, but also so that healthy fats can be a consistent part of nutrition. That leaves, carbs, and since I’m not going to suggest a faddish or impractical diet (like very-low-carb diets), there is always room for a good, safe amount of quality carbohydrates.
Alissa: How do you advise competitors or athletes to have a healthy lifestyle
(whether or not they are diabetic)?
Dr Joe Klemczewski: There’s a growing fascination in the general population diet industry and in physique sport with “flexible dieting.” What was once seen as simplistic—counting calories versus using a hyper-specific, restrictive diet—has become the new trend. I think the original problem with tracking calories was that it wasn’t specific enough. Twenty years ago, the programming I introduced into the industry used flexible dieting principles, but included guidance based on goals and circumstances. I created ranges for protein, carbs, and fat, and offered help in meal planning, but the client could select foods they liked. It took a generation, but now it’s becoming the norm, even with big-box diet chains.
Alissa: What type of foods do you recommend? Is it possible for diabetics to have a
variety in their diet?
Dr Joe Klemczewski: Absolutely. Just like the premises I began with 20 years ago for non-diabetic clients, it’s important for anyone to enjoy flexibility. It just takes a little dedication to learning what is in food.
Alissa: Are there any healthy splurge foods a diabetic can enjoy?
Dr Joe Klemczewski: Even a diabetic can process high-glycemic, sugary carbs, but like anyone, it’s not healthy to make that the norm. Small indulgences are, I think, a normal, healthy part of life. If someone decides never to eat something that would be considered “bad”—ever—that’s their choice. I don’t think it’s possible, and it can lead to obsessive or compulsive issues like bingeing, so I prefer to include small, manageable amounts of decadent foods.
Alissa: Are there any foods that a nondiabetic can eat differently than a diabetic?
Dr Joe Klemczewski: A non-diabetic can certainly get away with abusing food without the acute health consequences, but look at our society: there’s still a cost. That’s why type-II diabetes has become such a health crisis.
Alissa: Can you can help explain what an athlete, or physique competitor, eats during in-season training and the differences off-season?
Dr Joe Klemczewski: Someone trying to accomplish body composition goals—getting leaner or gaining muscle—will need to be objective and consistent. They’re going to eat higher-quality food and avoid deviations as much as possible. But, the goal of anyone should be health regardless. Someone who is diabetic or non-diabetic shouldn’t let their weight deviate greatly, and I would hope their eating habits are healthy year-round. Again, someone not in the acute phase of a training need might enjoy more margin for error and not be quite as diligent, and that’s where flexible dieting comes into play, but I don’t consider there to be dramatic differences.