Weight Loss With Insulin Resistance: Diet Tips And Strategies
According to the World Health Organization, the prevalence of diabetes has risen significantly over the last 30-plus years. In 1980, just 4.7 percent of the world's population had diabetes, but by 2014 this figure had soared to 8.5 percent. This means approximately 422 million people were living with diabetes in 2014. These astounding statistics do not take into account the additional number of people with prediabetes or insulin resistance. In this article, we take a look at what insulin resistance is and what its relationship with body weight is. How might being overweight lead to insulin resistance and what can be done to lose weight? What is insulin resistance? Insulin resistance leads to a condition known as prediabetes, which means that a person's blood sugar level is high, but not high enough to qualify as diabetes. Having insulin resistance is a warning that, without intervention and effective lifestyle changes, someone with prediabetes may go on to develop type 2 diabetes. Sugar (glucose) is the body's main source of food energy. People obtain it from the food they eat. After food is broken down in the body, the sugar enters the bloodstream. In order to use it as energy, the body's cells need to "pick up" the sugar. Insulin, which is a hormone produced by the pancreas, helps this happen by moving the sugar out of the blood and enables it to enter the body's cells. Insulin maintains blood sugar levels, ensuring they are not too high or too low. However, when blood sugar levels are persistently high, the body's cells stop responding to insulin as effectively. This is known as insulin resistance. When insulin resistance occurs, sugar is unable to enter the cells as successfully, and too much remains in the bloodstream. Higher levels of sugar in the blood place a de Continue reading >>
The Insulin Resistance Diet Protocol
Understanding the cellular mechanisms of insulin resistance helps us choose more effective therapeutic interventions for the treatment and prevention of prediabetes and type 2 diabetes. Insulin resistance is present in individuals who are obese and those with diabetes mellitus. Several studies have found that an insulin resistance diet protocol and exercise can alter insulin signaling pathways and delay the onset of insulin resistance. It’s estimated that the number of diabetes sufferers in the world will double from about 190 million to 325 million during the next 25 years. (1) It’s obvious that we need to pay more attention to our lifestyle habits and make some changes. An insulin resistance diet, similar to a diabetic diet plan, helps you lose excess weight and regulate your insulin and blood glucose levels in order to reduce your risk of developing prediabetes and diabetes. Insulin Resistance Diet Research suggests that the primary cause of insulin resistance is excess weight, especially excess fat around the waist. Fortunately, weight loss can help the body respond better to insulin. The Diabetes Prevention Program and other large studies indicate that people with insulin resistance and prediabetes can often prevent or delay developing diabetes by changing their diets to follow an insulin resistance diet, along with losing weight. Here are seven ways to start eating an insulin resistance diet. 1. Limit Carbohydrates Research published in Diabetes, Metabolic Syndrome and Obesity suggests that monitoring carbohydrate intake, whether by carbohydrate counting or experience-based estimation, remains a key strategy in achieving glycemic control. Although all carbohydrates can be incorporated into carbohydrate counting, for good health, carbohydrates from vegetables, Continue reading >>
5 Steps For Weight Loss When You Are Insulin Resistant
A waist measurement larger than 101 cm for men and larger than 88 cm for women is a major risk factor for insulin resistance. Insulin resistance is when your body doesn’t react to insulin correctly, and your pancreas has to produce more insulin in order to keep your blood sugar levels stable. Insulin resistance can lead to various other health issues like the metabolic syndrome, pre-diabetes and type 2-diabetes. Here are 5 steps for losing weight and manage your insulin resistance… Step 1: High Insulin Levels and Weight In order to manage insulin resistance and your weight, you need to first understand how it works. In almost all cases, people with insulin resistance are overweight, and this weight is usually carried around the midsection. Losing weight can help improve insulin resistance, and even reverse it completely. However, weight loss can often be difficult with insulin resistance, as the higher levels of insulin in the body means that more fat is being stored. This can often make it feel as if you are swimming upstream. Step 2: Reducing Your Insulin Levels In order to make weight-loss a bit easier, it is best to start by lowering your insulin levels. Since more insulin is released when you eat carbohydrates or sugar, it is advised that you follow a low-carb diet in order to minimise the amount of insulin being released by the pancreas. Step 3: Low-Carb Diets and Weight Loss A lot work has gone into studies about low-carb diets and type 2 diabetes, and since type 2 diabetes and insulin are caused by the same root problem, a low-carb diet may be the perfect thing to help keep your insulin resistance at bay. When you manage how many carbs you eat, it can help you manage the amount of insulin in your body, which can in turn help you lose weight. Step 4: Restrict Continue reading >>
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Insulin-resistance Diet For Diabetes
When it comes to preventing diabetes, your diet can make a big difference. And if you already have it, a diet change may help you manage it better. The right mix of foods keeps your insulin and blood sugar in check. When you have insulin resistance, that balance gets out of whack. It’s harder for your body to burn foods for energy. And when too much sugar builds up in your bloodstream, you may be on the path to type 2 prediabetes or diabetes. And that might lead you to an insulin-resistance diet. You don’t need special foods for the insulin-resistance diet. In a nutshell, you’ll eat less unhealthy fat, sugar, meats, and processed starches, and more vegetables, fruits, whole grains, fish, and lean poultry. But it can be hard to change habits. So keep some simple tips in mind before you start. Adopt healthy habits. A crash diet won’t help you. This is about changing your approach to food. Go slowly and build new habits that can become permanent. Maybe you can drink less sugary sodas. Or quit altogether. Make it work for you. You may enjoy different foods than what others like to eat. A diet needs to fit your taste buds and your lifestyle for you to stick with it. Most people need support along the way, so a good dietitian can be a big ally. Don’t skip meals. You might think missing a meal means fewer calories and more weight loss. That just makes your insulin and blood sugar levels swing up and down. And that can lead to more belly fat, which makes your body more likely to resist insulin. Focus on calories and quality. The debate over the best mix of carbs, proteins, and fats has no clear answers. Your best bet is to watch your total calories and to really make them count. So skip the white rice and go whole grain instead. Mix it up. There’s no magic food that Continue reading >>
Insulin Resistance And Weight Gain
Hormones are powerful and you should not take them lightly. Several hormones may either speed-up or impede your weight loss success. Insulin is one such hormone. Resistance to insulin causes diabetes and weight gain. Escaping insulin resistance can give you control over your blood sugar and your weight too! What is Insulin? But, what is insulin? What does it do? Insulin is a hormone released by your pancreas - an organ in your abdomen. When you eat, your body senses that and signals your pancreas to release insulin. Your body releases insulin in response to glucose, amino acids and fats in your meals (1-3). But, its secretion is highest when you eat sugary foods. What Does Insulin Do? After its release, insulin assists the entry of glucose from your food into your body cells. Think of insulin as a key that unlocks the door for glucose to enter into your body cells. When your system gets loaded with glucose, it causes a shift in your metabolism. It slows down the breakdown of fat. More importantly, it starts the synthesis of new fat. Insulin redirects excess glucose into fat cells and triggers ‘adipogenesis’- synthesis of fat (4-7). No wonder sugary stuff is so fattening! Insulin Sensitivity vs. Insulin Resistance Insulin sensitivity is the term for how your body responds to insulin. If your body is ‘sensitive’ to insulin, it means everything is on the right track. The key is turning the locks just fine and there is no need to worry. But, things become different when ‘resistance’ replaces ‘sensitivity’. When you become resistant to insulin, it means the key is not turning the locks the way it is supposed to. Glucose is not entering into the cells and fat synthesis is on the rise (8). Insulin Resistance - Cause or Consequence? The link between insulin resi Continue reading >>
Diet Tips For Insulin Resistance
Insulin resistance increases your risk for developing prediabetes and type 2 diabetes. But a diagnosis of insulin resistance is only a warning sign. You may be able to prevent diabetes with healthy lifestyle choices, including regular exercise and eating a balanced diet. Generally, it’s best to choose whole, unprocessed foods and avoid highly processed and prepared foods. Foods that are highly processed, such as white breads, pastas, rice, and soda, digest very quickly and spike blood sugar levels. This puts extra stress on the pancreas, which makes the hormone insulin. Saturated fats have also been associated with insulin resistance. Healthy, unsaturated fats, such as those recommended below, are a better choice. Eating high-fiber foods and mixed meals, not just carbohydrates alone, can help slow digestion and take pressure off the pancreas. Here are some foods that you can mix and match to create satisfying but healthy dishes for any meal. Vegetables Vegetables are low in calories and high in fiber, making them an ideal food for people trying to manage their blood sugar. The best options are fresh, low-sodium canned, and frozen vegetables. Healthy options include tomatoes, spinach, colorful peppers, greens such as spinach. collard, and kale, and cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts. Vegetable juices may seem healthy, but they tend to be not as filling and aren’t as fibrous as fresh vegetables. Fruits Munch on some fruit for fiber, vitamins, and minerals. Choose fresh or frozen fruits. Canned varieties without added sugars are fine in a pinch, but they don’t have the fiber that fresh and frozen fruits do since the skins are removed. Go for fruits that are higher in fiber, such as apples, berries, bananas, grapes, plums, and p Continue reading >>
Why Do I Find It So Hard To Lose Weight?
There are lots of myths about weight gain, weight loss and dieting, but the most damaging is that it’s all about willpower. “If only I had a stronger willpower”, people say to themselves, “I would eat more healthily and become slim again”. If you believe that then you will also believe that if you are fat then it is all your own fault. So, you go on a diet and when it fails (which many do) then naturally you blame yourself. You get depressed, gorge on carbs and give up. The fact is that experts who work in weight loss management are well aware that weight loss is about far more than simply trying to eat fewer calories. Most overweight people have a metabolic problem, one that makes them hungry all the time. The normal feedback mechanisms that tell you that you are full no longer work. Willpower fails because you are up against one of the most basic drives we have, hunger. This metabolic problem will not only stop you losing weight, it will also lead to serious health problems such as high blood pressure, heart disease and diabetes. Unless you do something about it this is a problem that will get worse over time. Once you solve the metabolic problem (and the good news is that it can be solved) your appetite will shrink and you will find it not only easier to lose weight but to keep it off. It starts with developing Insulin resistance At the heart of weight gain is the hormone, insulin. One of the main reasons why so many people struggle to lose weight is not because they are idle or greedy but because their muscles have become resistant to insulin. Insulin is a hormone produced by your pancreas. It controls your blood sugar levels, but it does far more than that. It also controls fat storage. When you eat a meal, particularly one that is rich in sugary carbs, y Continue reading >>
The 2-day Diabetes Diet: What To Eat To Lose Weight
For folks with diabetes, weight loss is a natural form of “medication.” Reams of research prove that losing even just a few pounds is an effective way to control blood sugar or reduce the risk of developing type 2 diabetes in the first place. But in an ironic twist, losing weight may be more difficult if you have type 2 diabetes. And the reason isn’t just a lack of willpower. Too often, diet plans don’t work for people with diabetes because the metabolism changes associated with blood sugar problems may increase appetite, slow down fat burning, and encourage fat storage. Now breakthrough research has revealed a better way for people to lose weight and reduce insulin resistance. The secret is a concept called intermittent fasting. British researchers created this revolutionary new diet, which strictly limits caloric intake for two days of the week but permits larger portions for the remainder. Women who followed the plan lost almost twice as much fat as those who restricted calories every day. Within three months, participants reduced insulin resistance by 25 percent more on nonfast days and inflammation by 8 percent more than people who dieted continuously. Why Does this Particular Diabetes Diet Plan Work? It counteracts the effects of “diabesity,” where blood sugar problems and excess body fat meet. Just a small amount of excess weight and a genetic tendency for metabolism problems can trigger a cascade of health issues, including high cholesterol, high blood pressure, immune system problems, and hormonal imbalances. This constellation of health problems is caused by a modern lifestyle that is out of sync with our genetic inheritance. Researchers theorize that because humans evolved during alternating periods of feast and famine, many of us inherited variou Continue reading >>
Weight Loss Difficult For Women With Insulin Resistance
Insulin resistance is not a very common topic of discussion when it comes to women and their weight loss. In fact, most women have never heard of the term and don’t even realize that insulin resistance is probably one of the biggest causes of their weight loss frustration. As one of the top physicians in the field of bariatrics—the study of medical weight management—Dr. Caroline Cederquist knows just how significant of a hurdle insulin resistance in women can be. Many women who suffer from insulin resistance don’t even know they have it until they are tested for it. “Ninety percent of the people in my medical practice are insulin resistant. In this case, the body makes the hormone insulin, but it doesn’t work properly within cells,” says Dr. Caroline Cederquist. “The insulin receptors on these cells don’t open up properly. This prevents glucose from turning into stored energy, and as result, our cells become starved.” People who suffer from insulin resistance have a hard time losing weight because their cells are constantly producing more insulin, but their cells aren’t turning that insulin into needed nutrients and energy. This over-production of insulin can make it difficult to lose weight, and can lead to health problems, like diabetes. For many women, genes can play a factor when it comes to insulin resistance. In many cases, insulin resistance develops due to genetic influences, increased weight gain, or both. If your parents were insulin resistant, the more likely you are to get insulin resistance at a younger age, especially if they suffered from health conditions, like diabetes. Dr. Cederquist explains what insulin resistance is, and why the condition makes it so difficult for women to lose weight: As a woman, one of the best things you can Continue reading >>
How To Lose Weight With Insulin Resistance
Insulin resistance is a condition that keeps the body from using the insulin that it does produce in a proper manner. Insulin is a hormone made by the pancreas that helps the body use glucose for energy. In the form of sugar, glucose is the main source of energy for the body. And because it increases the chance of developing Type 2 diabetes, it is important to lose weight if you do have this condition in order to avoid diabetes and better control your condition. Video of the Day Eat frequent, small meals. By eating every 3-5 hours, you keep your blood sugar levels more constant. Long periods without eating encourages your body to store fat because your metabolism slows down and your body enters a starvation state. Eat at least 5 times per day. Keep you carbohydrate to protein ratio at 2:1, which works out to be one serving of carbohydrates for every small serving of protein. For every 1 gram of protein you have, you may have 2 grams of carbohydrates. This keeps the body from storing excess carbohydrates in the form of fat. Eat lean sources of protein. Lean sources of protein can be lean meat, fish or poultry, legumes (such as dried beans and lentils), dairy foods (low-fat or fat-free), or nuts and seeds. With the exception of nuts and seeds, eat as much of the other sources of lean protein you need to satisfy your hunger. Eat at least three servings of vegetables per day. Eat as many servings of vegetables as you like except for corn and potatoes because they are high-carbohydrate foods. Limit high-carbohydrate foods to just the amount your body needs because these foods cause the greatest increase in blood glucose and insulin. Extra carbohydrates your body does not need will be stored as fat. Other than sugary foods, one serving is about 1/2 cup, which provides about 1 Continue reading >>
Insulin Resistance Diet Guide For Beginners + Advanced Weight Loss Tips
Is insulin resistance, diabetes or pre diabetes making it difficult or impossible for you to lose weight? If you fall into this category you probably understand that for the most part insulin resistance is a DIETARY disease. Meaning you most likely have this condition because of the food you've eaten (or are currently eating). Understanding this concept is very important because if you understand that insulin resistance can be caused (and worsened) by diet it is also true that diet can actually help to lower insulin levels and reverse insulin resistance. But hold on. I have some good news for you and some bad news... First the bad news: Most Doctors and patients approach insulin resistance all wrong which leads to higher insulin levels and more weight gain over time. But, here's the good news: I'm going to walk you through how to approach insulin resistance through diet, medications and supplements. Because the best way to treat and reverse insulin resistance is with a comprehensive approach: Let's talk about what foods to eat, what foods to avoid, how much food you should be eating, what type of macromolecules you should consume on a daily basis and much more... Understanding Insulin Resistance Before we talk about diet and interventions for insulin resistance you really need to have a basic understand of what insulin resistance is and WHY you would even want to treat it. This is the beginners guide to understanding insulin resistance, diabetes and pre diabetes: Insulin is a hormone that is secreted from your pancreas in response to two macromolecules: glucose (sugar) and protein. It's primary job is to move that sugar inside your cells so your body can burn them for energy. It can put this glucose (energy) into all cells including your fat cells. Why? Because your Continue reading >>
Weight Loss: Expert Reveals This Could Be The Key To Getting Rid Of Belly Fat
Diet is often presumed to be the key to weight loss, and choosing the right nutritional plan can lead the pounds melting away. But there are still many people who try every diet and can’t seem to slim down. Exercise is widely accepted to help tone and is good for general well being, but won’t lead to significant weight loss on its own. So what is the key to lasting slimming success? One expert believes hormones, specifically insulin, is the key to losing weight successfully. Australian dietitian Susie Burrell spoke to Daily Mail Australia to reveal her thoughts on how to lose weight and the links with insulin resistance. She said: “Insulin resistance is a clinical condition in which insulin, the hormone secreted by the pancreas to control blood glucose levels in the body is no longer working as efficiently as it should. “When insulin is not working properly, the body is forced to produce more and more insulin to process the same amount of glucose that we consume in food to fuel the muscles and the brain. 10 ways to lose belly fat Wed, September 27, 2017 Weight loss tips: 10 ways to get rid of belly fat. “The unfortunate thing when it comes to weight control is that the higher the amount of insulin that you have circulating in the body, the harder it becomes to burn body fat.” The message for dieters is stark - if you have insulin resistance, it doesn’t matter if you are eating well and exercising, you still won’t lose weight. But how do you know if you have insulin resistance? Susie explained it can take months or even years before it is built up, meaning symptoms may go unnoticed. Both fatigue and sugar cravings are signs, but the main thing to look out for is how fat is deposited on the body. Insulin likes to deposit fat around the abdominal area, whic Continue reading >>
Losing Weight With Insulin Resistance: Why Is It So Hard?
Home / Type 2 Diabetes / How To Lose Weight With Insulin Resistance? How To Lose Weight With Insulin Resistance? If you are noticing that its become rather easy for you to gain weight and almost impossible to lose that extra weight with your usual diet changes, chances are that you may have insulin resistance. Often an undiagnosed issue, insulin resistance causes metabolic changes in your body, making it very hard to shed those excess pounds.Whats worse, insulin resistance is the precursor to various other health issues like the metabolic syndrome, pre-diabetes, type 2-diabetes, PCOS and even cardiovascular disease. Lets look at why losing weight with insulin resistance is so difficult and how to win this battle. Losing Weight With Insulin Resistance: Why Is It So Hard? All carbohydrates break down into simple sugars upon digestion. Insulin is necessary to push sugars we ingest through diet into our cells to be used up for energy. When the body is unable to use this insulin efficiently, as is the case with insulin resistance, blood sugar levels spike. With nowhere to go, the body converts these extra sugars into fat and stores it to be used up later. Most of this fat is concentrated around the abdomen. In a nutshell, losing weight with insulin resistance is difficult because cells are starved of fuel when theyre unable to absorb sugar and nutrients from the blood. This leads to metabolic changes and disturbed appetite regulation, which only adds to your weight loss woes. Ghrelin is a hunger hormone that stimulates appetite, increases food intake and promotes fat storage. Research has found that insulin resistance is linked to decreased plasma levels of active ghrelin and increased belly fat. Scientists from University of Pittsburgh found that insulin resistance causes Continue reading >>
The Ketogenic Diet And Insulin Resistance
We recently touched on how you can use the ketogenic diet to control symptoms of diabetes such as elevated glucose and triglycerides. In this article, we examine research showing the impact that the ketogenic diet has on levels of the hormone insulin, a key regulator of blood sugar in the body. What is Insulin’s Role in the Body? Before we look at the research, we need to know our main players. Insulin is a protein-based hormone produced by beta-cells located in the pancreas. The pancreas, which is located under the stomach, also produces enzymes that aid with digestion. Insulin’s primary purpose is to regulate the metabolism of fats and carbohydrates. The digestive system breaks down carbohydrates, such as sugars and starches, into a molecule called glucose. This compound can be used by cells to produce energy through a process called cellular respiration. Insulin allows cells in the body absorb glucose, ultimately lowering levels of glucose in the blood stream. After a meal is consumed, blood glucose levels increase and the pancreas responds by releasing insulin into the blood. Insulin assists fat, liver, and muscle cells absorb glucose from the blood, resulting in lower levels of blood glucose. Insulin stimulates liver and muscle tissues to store excess glucose as a molecule called glycogen and also reduces glucose production by the liver. When blood sugar is low, the hormone glucagon (produced by alpha-cells in the pancreas) stimulate cells to break down glycogen into glucose that is subsequently released into the blood stream. In healthy people who do not have type II diabetes, these functions allow levels of blood glucose and insulin to stay in a normal range. What Is Insulin Resistance and Why Is It a Problem? Unfortunately, for many Americans and other peopl Continue reading >>
Insulin Resistance: The Real Reason Why You Aren’t Losing Weight
Many people have weight loss as one of their key resolutions. Sadly, 35 percent of people also give up on that goal before the month even ends. It’s not necessarily lack of time or willpower that causes you to struggle with weight loss year after year. The real reason that you may have struggled to lose weight is insulin resistance, or a condition I call metabolism dysfunction. So you may be thinking, “Why is it so hard for me to lose weight?” I’m doing “everything right,” and yet still weight loss is difficult. Perhaps (like many of my patients) you’re already following a strict diet and working out several times a week, but to no avail. The weight still won’t come off — or, worse, you are gaining weight for seemingly no reason at all! You have become resigned to being overweight. Weight problems aren’t a permanent and immovable fixture for the rest of your life. If you’re finding that weight is easy to gain and hard to lose, it’s not your fault! Weight problems aren’t just about overeating or under exercising — they’re about metabolic changes (The MD Factor Diet, 2015) that are collectively known as insulin resistance. Lab tests conducted in my practice have confirmed that over 89 percent of my patients have this real and often undiagnosed issue. So the good news is that the right combination of diet, exercise, and will to succeed you can reverse your MD factor and finally find success in losing weight and keeping it off for good. In a nutshell, insulin resistance is the inability of your body to properly convert the food that you eat into energy to fuel your cells. People with the MD Factor have difficulty regulating their blood sugar, which is often due to insulin resistance or even diabetes. In both instances, their bodies are unable t Continue reading >>
