How To Reverse Insulin Resistance With Diet
If we want to reverse insulin resistance naturally by burning off sugar and visceral fat with the help of intermittent fasting, we need to shut down the supply of insulin-secreting foods.
In this way, you can enable to tackle intra-organic fat to reverse insulin resistance in the liver.
But whichfoods raise insulin levels and support hyperinsulinemia?
Different macronutrients cause different insulin responses. And its widely known that carbohydrates have the most significant impact.
Since they are chains of sugar, carbohydrates break down into glucose.
And as we already know from sucrose, the fruit sugar fructose has a unique metabolic pathway directly promoting insulin resistance in the liver. While glucose is generally spiking blood insulin levels.
With this in mind, conventional sugar has a dangerous dual effect:
- High blood sugar and insulin levels
- Insulin resistance in the liver
So, which foods raise insulin levels, and to what extent?
How Does Insulin Resistance Happen
The obesity or weight-related spectrum of conditions has varied labels.
- Insulin Resistance.
- Chronic Inflammation.
- Accelerated Aging.
Insulin Resistance isnt just for some people. It holds no prejudice. It develops in every body.
So then, how does insulin resistance happen?
The body, over time, grows resistant to insulin to some degree because insulin has been signaling your cells throughout your entire lifetime every time you eat and every time you experience an emotional rise or feel stressed. Insulin becomes especially overly present in a body that has been over-fueled, burdened, or over-loaded with glucose. Glucose is the sugar that foods break down into during digestion.
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Insulin Resistance Insulin resistanceobesitydiabetesHere is an excerpt from the American Academy of Family Physicians discussing Insulin Resistance syndrome:âInsulin stimulates glucose to enter into tissue, and its ability to do so varies greatly among individuals. In insulin resistance, tissues have a diminished ability to respond to the action of insulin. To compensate, the pancreas secretes more insulin. Insulin resistance can be linked to diabetes, hypertension, abnormal cholesterol, cardiovascular disease and other abnormalities. These abnormalities constitute the insulin resistance syndrome. Because insulin resistance usually develops long before these diseases appear, identifying and treating insulin-resistant patients has potentially great preventive value.Obesity, type 2 diabetes, hypertension, lipid disorders, and heart disease are common in most Western societies and are collectively responsible for an enormous burden of suffering. Many people have more that one and sometimes all of these conditions, leading to the theory that the coexistence of these diseases is not a coincidence, but that a common underlying abnormality allows them to develop. In 1988 it was suggested that the defect was related to insulin, and the insulin resistance syndrome was first described. It is estimated that this syndrome affects 70-80 million Americans.âAmerican Family Physician-March 2001
- Family History of Insulin Resistance
- High Cholesterol Levels
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Indicators Of Insulin Resistance
- Sugar cravings that cause you to want more and more
- Metabolic Syndrome, which includes prediabetes, high blood pressure, high cholesterol and possibly heart disease
- Aches and pains throughout body, including joint pain
- Bone thinning
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How Can Diabetes And Insulin Resistance Cause Weight Loss
Heres where things get a bit tricky. You know how diabetes and insulin resistance can make you gain weight? Well, it can trigger unexpected weight loss too.
If you have Type 1 diabetes, your body produces little or no insulin. Type 2 diabetes is when your body doesnt use insulin efficiently. In either situation, your body might not be able to get enough blood sugar into your cells to use as energy. When this happens, the body can start burning muscle and fat for energy. This can make you see a sudden drop in the scales.
Unexpected weight loss is more common in folks prior to a Type 1 diabetes diagnosis. But it can also affect those who have Type 2 diabetes.
FYI: Weight loss isnt the only diabetes warning sign. Here are some other symptoms to look out for:
- peeing a lot, often at night
- tingling or numbness in your hands or feet
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How To Lose Weight With Insulin Resistance
Do you know what the greatest plague of the 21st century is? Its something many people have and dont even know it-Insulin Resistance. The dramatic increase in weight problems and obesity seen around the world over the past 20 years is resulting in a catastrophic rise of diabetes, cardiovascular disease and other serious health problems. Science now tells us that almost all of the health risks associated with increased body fat occur because overweight people develop insulin resistance.
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Reverse Insulin Resistance Glossary
Insulin Resistance. Body tricked into over-producing insulin due to cell unresponsiveness. Cells resist insulins signal to allow glucose in as a protective measure. Pancreas compensates by releasing more and more insulin.
Metabolic Syndrome. The spectrum of symptoms and conditions all associated with one another. Weight Gain. Elevated Blood Pressure. Fluid Retention. Neuropathy. Atherosclerosis. Cancer. Alzheimers. Diabetes.
Hyperinsulinemia. High levels of insulin due to some degree of insulin resistance. High levels of insulin occur in both slim and stout individuals. Those with higher levels of insulin are at significant greater risk for developing cancer, heart disease, and dementia. Glucose and insulin drive the Big 3.
Hyperglycemia. High levels of blood sugar due to some degree or combination of the following variables: carbohydrate-lopsided diet, over-fueling, under-activity, insulin resistance, under-functioning pancreas, depleted or damaged beta cells.
Diabetes. Medical label for higher than optimal blood sugar levels. Sugar-glucose builds up in the blood rather than being distributed around the body.
Pre-Diabetes. Medical label for blood sugar levels rising near the diabetic blood glucose threshold value.
Glucose Intolerance: Glucose in the blood, blood sugar, is higher than optimal due to poorly functioning insulin or excess glucose/carbohydrate consumption.
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The following are some of the health improvements that our customers have reported:
- Reduced stubborn belly fat
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Lean Protein And Poultry
Fans of chicken and turkey neednt go hungry at Thanksgiving. Lean white meat is a good source of protein.
However, be sure to avoid eating the skin if youre looking to manage your insulin resistance even if youve cooked the bird skin-on, which is fine. This is because the skin is high in poor quality fat, which isnt good for heart health.
Other lean sources of protein include:
pork: center loin or tenderloin*
veal: roast or loin chop*
lamb: roast or lean chop*
beef: lean, with the fat removed*
vegetarian protein: beans, legumes, tofu, soy, and tempeh
*Limit to 1-2 times per week
What Is Insulin Resistance
Insulin resistance is when insulin no longer works efficiently and the body compensates by producting higher than normal amounts of insulin. Normally when one eats, glucose levels rise and insulin is secreted from the pancrease to carry glucose into the cells for energy. With insulin resistance glucose levels pool in the bloodstream and are unable to be carried into the cell, like a key which doesnt fit the lock, insulin cant open the door and let the glucose in. This results in elevated blood sugar, food cravings, excessive appetite, fat storage, increased blood pressure, damage to the heart and blood vessels, inflammation and many other abnormalities. Insulin resistance and elevated insulin levels exist in most people even in the early stages of being overweight, especially when that weight is around the belly. Nearly half of North American adullts and an increasing number of children now have some degree of insulin resistance.
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Is Insulin Resistance Hindering Your Efforts To Lose Weight
If youre overweight and trying to lose a few pounds, youve probably been told to eat a low-calorie diet and limit your fat intake. But for some people, that approach doesnt work. The needle on the scale stays glued to the same spot no matter how many times they skip the cream cheese on a morning bagel.
The obstacle might not be willpower. The lack of weight loss progress could be caused by the way the body reacts or doesnt react to a critical metabolic hormone.
How insulin affects health and metabolism
Insulin, which is secreted by the pancreas when you eat, tells your bodys cells that fuel is now available for immediate use. But in some cases, for a variety of reasons, the bodys cells dont respond as they should. They remain closed off and ignore all that free-floating glucose, which must then be stored as fat instead. In insulin-resistant individuals, when the bodys cells ignore the first wave of insulin, the pancreas reacts by producing even more to try to get the cells to respond properly.
If this cycle continues over a long period of time, it can result in hyperinsulinemia high levels of insulin in the body all the time. Insulin resistance and hyperinsulinemia in the U.S are both highly prevalent, along with diabetes and obesity, says Michael W. Lee, MD, an endocrinologist and weight management specialist at Scripps Clinic Center for Weight Management. These conditions can make losing weight more difficult, and they are more common as people get older.
What Are The Complications Of Insulin Resistance
High blood sugar levels can contribute to several complications associated with insulin resistance. One of the most severe complications is a condition called metabolic syndrome, also known as insulin resistance syndrome. This chronic condition involves a combination of:
high blood sugar
excess body fat around the waist
Insulin resistance can also lead to each of the symptoms of metabolic syndrome individually.
Metabolic syndrome, prediabetes, and type 2 diabetes are the most common complications of insulin resistance. Prediabetes and type 2 diabetes result from high blood sugar levels that may have to be controlled with medications if changing your diet and exercising arent enough. These complications are especially serious because they increase your risk of heart disease, heart attacks, and strokes.
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Less Carbohydrate Equals Less Insulin Equals Weight Loss
Less carbohydrate/glucose-based food means less blood sugar. Which means less insulin secreted. Less insulin secreted means body fat is no longer trapped. Less insulin means body fat is free for use. Less insulin means fat burning enzyme, lipase, is in full production again. Less insulin means more body fat burning.
THAT is how the tender gal lost weight. Her body was enabled to use body fat for fuel. She lessened the intake of glucose which allowed her body to start dining in on her onboard fuel, body fat.
It really had nothing to do with the meat. It had everything to do with what she didnt eat.
S Im Taking To Lose Weight With Insulin Resistance
Like I said earlier, I am done pretending like everything is fine when it isnt. Im accepting the reality of insulin resistance and ready to move forward and have the most healthy, vibrant life that I can have!
Its hard for me to share all this with you WITHOUT a nice tie up at the end saying that Ive implemented these changes for 4 weeks and have lost 20 pounds and am a success story for you to follow.
But Im not.
Im a work in progress story.
Through this whole insulin resistance and weight loss thing Im leaning into the grace and grit to being a work in progress.
Grace is patience with myself and the learning process. Grace is kindness to ourselves when we give in or feel like giving up.
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Insulin Takes Sugar Out Of Your Blood And Sends It Into Your Cells To Be Used For Energy
When you eat a meal with carbohydrates , you often get a burst of energy. Well, your cells get energy from sugar too, but how does the sugar get into the cells? Thats where insulin comes in.
Most of the cells in your body contain insulin receptors. Think of an insulin receptor like a lock and the insulin hormone like a key. When the key opens the lockor when insulin binds to the insulin receptorthe cell opens to let sugar in. By attaching to insulin receptors, insulin helps take sugar out of the blood and sends it into cells to be put to good use. As a result, your blood sugar levels should return to normal.
Foods That Lower Insulin Resistance List
The severe impact of lean protein on insulin levels used to be a missing fact in low-carbohydrate diets, like the Atkins diet.
Consequently, substituting carbohydrates with lean cuts of meat, low-fat dairy, or even protein shakes and bars doomed them to fail.
So whatshould we eat to prevent and reverse insulin resistance naturally?
Fat, since substituting carbohydrates with all-natural dietary fat is a simple and natural treatment for insulin resistance .
Remember, fat is the macronutrient that affects insulin production the least. Hence, dietary fat can counteract hyperinsulinemia.
But whichare foods with healthy fats we should eat?
Therefore, heres a list of foods with healthy fats:
In contrast to conventional wisdom, saturated fat doesnt promote cardiovascular diseases, whereas carbohydrates do .
Moreover, various studies suggest that eating saturated fat protects against stroke .
Besidesfatty fish low in mercury like mackerels or sardines, flaxseed oil is anexcellent and plant-based source of omega-3 fatty acids.
Highly refined and industrially processed vegetable oils, on the other hand, are rich in omega-6 fatty acids, are inflammatory and support coronary heart disease as well as cardiovascular disease .
Those seed oils can release harmful chemicals aldehydes when heated.
For this reason, stay away from deep-fried foods and hydrogenated trans fats like margarine. Moreover, there are seed oils you should generally avoid:
- Partiallyhydrogenated vegetable
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What Are The Symptoms Of Insulin Resistance
At first, your pancreas tries to fight the effects of insulin resistance by releasing more insulin. Even though your cells are not responding to insulin as well as they should, the fact that there is more insulin in your bloodstream helps keep your blood sugar levels normal. Therefore, you may not have any noticeable symptoms of insulin resistance initially.
Over time, as insulin resistance gets worse, even more insulin wont be able to make up for your cells weak response to insulin. At this point, high blood sugar levels often become the first key sign of insulin resistance. As high blood sugar persists, you may begin to notice symptoms like excessive thirst, frequent urination, and headaches.
Choose The Right Proteins
Eating adequate proteins will help keep you full as proteins digest slower than carbohydrates and dont cause a spike in blood sugar levels. A diet that includes enough proteins will also help promote weight loss and prevent cravings. The best proteins are lean cuts of meat like poultry without skin and lean cuts of red meats. Fish is another great source of proteins as are eggs. If you are vegetarian or vegan, plant-based proteins like soy, beans, legumes, tempeh, and nuts are all good options.
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Can Fasting Reverse Insulin Resistance
As research shows, regular intermittent fasting directly improves insulin sensitivity. Therefore it doesnt just reduce high insulin levels.
Furthermore, fasting can reverse insulin resistance, which most diets cant .
Additionally, a fasting detox yields lots of health benefits like the removal of unnecessary or dysfunctional components from cells.
The 2016 Nobel Prize in Physiology or Medicine was awarded to Yoshinori Ohsumi for the discovery of this mechanism known as autophagy .
However, there are many myths about the drawbacks of fasting. For example, a sticky myth ist that it will overwhelm you with hunger.
But Viennese researchers have shown that the hunger hormone ghrelin gradually decreases after the peak on the first day of fasting .
According to research, blood glucose levels also remain stable when switching to burning body fat for energy .
Therefore the intake of carbohydrates is simply not necessary. And isnt it the body fat that generally worries us? Consequently, the breakdown of body fat will not harm us in any way.
In contrary to conventional wisdom, fasting also doesnt cause muscle loss, as you will see when we compare intermittent fasting and calorie restriction.