Weight Gain

Hi mommies. Saya skrg dah 30weeks. Masa awal pregnancy berat tak naik langsung. Tp recently dalam masa 2weeks naik sampai 3kg. Nurse bising sangat katanya boleh naik 0.5kg je sepatutnya. Nurse and Doc highlight kan risk darah tinggi and kencing manis sbb berat naik mendadak. Is it really risky? What should I do? Nak kena lose weight ke or biar je asalkan makan yg berkhasiat? Anyone boleh share tips nak lose weight during pregnancy?