Managing Insulin Resistance: A Friendly Guide to Understanding and Reversing the Condition

-


Ever Wondered What Happens When You Eat Too Much Sugar?
Let’s dive into how your body responds and why it matters.

When you eat a lot of sugar or carbohydrates, your blood sugar levels rise. To handle this, your pancreas releases insulin, a hormone that helps keep your blood sugar in check. But when you keep consuming more sugar, your pancreas has to work overtime, producing more and more insulin.


Over time, this constant high level of insulin can lead to a condition called insulin resistance. This is when insulin receptor of your cells start blocking insulin because there's just too much sugar in your system, which is harmful to your body. As a result, even though your pancreas is working hard and producing a lot of insulin, it’s not doing its job as well as it should. This leaves you with high insulin levels on one hand, but also a deficiency in insulin's effectiveness on the other.

Do You Struggle with Cravings and Belly Fat?
Here’s how insulin resistance might be the culprit.

Insulin is like a key that allows glucose, amino acids, and nutrients to enter your cells. When insulin isn't working properly due to resistance, your cells start to starve. This can lead to cravings for sweet foods and belly fat—a vicious cycle that makes the problem worse.


Recognizing the Signs: Could You Be Insulin Resistant?
Let’s see if you’re experiencing these common symptoms.

Common signs of insulin resistance include
weight gain
belly fat
not feeling satisfied after meals
tiredness
sleepiness after eating
sugar cravings
fatty liver, 
high blood pressure and
abnormal cholesterol levels. 



Ready to Take Control of Your Health?
Discover the steps you can take to manage and reverse insulin resistance.

Unfortunately, 72-80% of the Indian population is insulin resistant.

But there’s good news! You can manage insulin resistance by reducing sugar and carbohydrate intake, getting more vitamin D from sunlight, exercising, and ensuring you’re getting enough nutrients like potassium, magnesium, zinc, chromium, omega-3 fatty acids, and vitamin D.

Curious About keto and Intermittent Fasting?
Learn how it can be a game-changer in your journey to better health.

To help reverse this condition, it’s important to follow  healthy keto and intermittent fasting.

1.Ditch the Sugars and Carbs: 
Try swapping out refined sugars and carbs for delicious steamed veggies. Cook them up with a little virgin oil and sprinkle some scraped coconut for extra flavor.


2.Build a Balanced Plate: Aim to fill half your plate with colorful veggies. The rest? Go for a mix of healthy fats and proteins like eggs, nuts, and fish.


3.Skip the Sweets: Cut back on sugary fruits, desserts, and hidden sugars in your diet.

4.Try Intermittent Fasting: Start with two meals a day. If that feels tough, begin with three and slowly work your way down. And remember, no snacking in between!

5.Enjoy Bulletproof Coffee: Sip on this to stay full and energized throughout your day.

These small, simple changes can make a big difference in how you feel!


Disclaimer 
It's important to note that these recommendations are for informational purposes only. It's advisable to consult a healthcare practitioner before making any significant changes in behavior, diet, or exercise regimen. Sujatha Rengaraj, a nutritionist, does not provide medical diagnosis or treatment for any ailments.

Comments

Post a Comment

Popular posts from this blog

Is Your FaceTrying to Tell You Something? 7 Signs You Shouldn't Ignore

-
Hey there! Have you ever looked in the mirror and thought, "Something feels off today"? Well, believe it or not, your face can actually tell you a lot about what's happening inside your body, especially when it comes to your blood sugar levels. It's like a little roadmap to your health! Let’s take a fun dive into how your face can reveal signs of blood sugar imbalances and what you can do to fix it. Ready? Your Puffy Face: Insulin in Overdrive? Ever notice that your face looks a little puffier than usual? It might not just be the weather—it could be a sign of excess insulin in your body. When you eat too many carbs, especially refined ones, your blood sugar spikes, and your body holds on to extra water, leading to that swollen look. But don’t panic—if you’re not munching on junk food, think about those "healthy" snacks you might be having. Even things like apples with peanut butter can add up in sugar! So, keeping an eye on carb intake can help balance those...
Read more

How Protein, Fat, and Insulin Work Together to Build Muscle

-
Image
How Protein, Fat, and Insulin Shape Your Muscle Growth Journey Ever wondered why some people build muscle easily while others struggle? It's not just about lifting heavy or working out consistently -it's also about how your body processes protein, fat, and insulin. Let's chat about how these work together to sculpt your body! Why Protein is a Gym-Goer's Best Friend Protein is often hailed as the king of muscle building, and for good reason. But did you know that not all proteins are created equal. Does Protein Spike Insulin?   Yes, protein can cause a slight rise in insulin. But don't worry-this is actually a good thing! Insulin helps your muscles absorb amino acids, which are the building blocks of muscle repair and growth. Lean Protein vs. Protein with Fat :  Lean protein sources (like chicken breast) are great, but pairing protein with fat (like salmon or eggs) can keep your blood sugar stable and give you sustained energy. Do You Really Need Protein ...
Read more

How to Eat Smarter: Easy Hacks for Better Blood Sugar Control and Lowering Blood Sugar Without Giving Up Carbs

-
Image
Why Is It Crucial to Manage Blood Glucose Crashes? Many people experience glucose spikes without even realizing it, and these can lead to a range of issues such as cravings, fatigue, sleep disturbances, and hormonal imbalances like PCOS. Each glucose spike brings us closer to the risk of developing type 2 diabetes.  Regulating glucose is crucial for maintaining overall health. Without proper glucose control, it's challenging to pursue the life you want. Reducing glucose spikes is not just important—it's essential for better energy, balanced hormones, and improved well-being. It is like a foundation for the house of your health. Simple Glucose Control Tricks You Need to Try Balancing your blood sugar doesn’t have to be hard! With these easy and effective tricks, you can enjoy your favorite foods while keeping your glucose levels in check. 1. The Power of Food Order: Start Smart, End Sweet Ever thought the order of your food matters? Begin with fiber, move to protein and fats, a...
Read more