Important information for those who want to lose weight insulin resistance. Because today’s diet is full of processed foods and fast food options, insulin resistance is a problem. Many factors make it difficult to lose weight if you have insulin resistance. Here is some very helpful information that I have learned and wish to share with those who are experiencing this problem. Join me in making the necessary changes to lose weight and keep it off, all while regulating your blood sugar.
Lose Weight Insulin Resistance
Insulin resistance is when cells in your muscles, fat, and liver don’t respond well to insulin and do not use glucose from your blood for energy. Because of this the pancreas is forced to produce more insulin. If this continues, your blood sugar levels go up and you are what is called “insulin resistant.” According to the Huffington Post: Insulin Resistance: The real reason why you aren’t losing weight: That means that the cells no longer listen to insulin and as they don’t absorb the glucose from the bloodstream, the glucose levels go higher. Also, it means it is much harder to initiate weight loss, since insulin levels are saying “DON’T BURN” the fat in cells.
Lower Insulin Levels
Information found in Healthline.com give us several ways to lower our insulin levels. These ideas are backed by research, so hopefully they will help you lower your insulin levels.
- Follow Low-carb diet
- Take Apple Cider Vinegar (2 TB with high carb meal)
- Watch portion sizes
- Avoid all forms of sugar
- Exercise regularly (aerobic exercise & strength training)
- Add cinnamon to food and beverages (1 tsp per day)
- Stay away from refined carbs
- Avoid sedentary behavior (walk after meal helps)
- Try intermittent fasting
- Increase Soluble Fiber intake
- Lose belly fat
- Drink Green Tea
- Eat Fatty Fish
- Eat right amount and type of protein
Glycemic Impact of Foods
When you eat, food is broken down by your body into a usable form of energy called glucose. With insulin resistance, your body has a harder time processing the amount of glucose from meals, leading to higher blood glucose levels. To complicate things further, some foods break down into glucose more rapidly and at a higher level than others.
Glycemic Index is the measurement of how different foods are broken down. Many foods have a high glycemic index, so they tend to raise your blood sugar. Processed foods are a big culprit and have high glycemic index.
High glycemic index foods include:
- Sugar-sweetened beverages
- Sweets (candy, cookies, cakes, etc)
- White potatoes and potato chips
- Refined “white” grains
- Dried fruit and fruit juice
Use wisdom as you eat selecting lower glycemic foods such as lean protein and vegetables, and then add small amount of high glycemic food. Control your portions
Insulin Resistance Diet
I found helpful suggestions for a healthy insulin resistant diet. There is so much information available, and I am just giving a few suggestions here.
- Fill up on vegetables (non-starchy)
- Choose fiber-filled whole grains, beans and legumes
- Eat lean protein
- Enjoy small amounts of fruit
- Be careful with dairy
- Select heart-healthy fats
- Increase fiber intake
Lose Belly Fat
My research shows that it is helpful to lose belly fat. There are some specific ideas for this which I am adding for your convenience here.
- Avoid sugar and sugar-sweetened drinks
- Eat more protein
- Fewer carbohydrates
- More fiber-rich foods
- Regular exercise (aerobic and weight training)
- Track food intake ( every day for several days will show problem areas)
I hope this information is helpful for you. I have learned a lot and am going to make serious changes. Choosing less processed foods and avoiding sweets will definitely help. I invite you to make better choices as well.
Response Magic