Understanding Insulin Resistance and How to Reverse It with the Keto Diet.......

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What is Insulin Resistance?


When you eat more carbohydrates, your body produces more insulin to manage the sugar in your blood. Over time, too much insulin can cause your body to stop responding to it properly, leading to insulin resistance. If left unchecked, insulin resistance can eventually develop into diabetes. Over time, this can cause weight gain, fatty liver, and even type 2 diabetes.

Why Choose the Keto Diet?


The good news? Studies show that 60% of diabetes cases are reversible within a year, and 94% of people reduce their insulin levels through the keto diet.

The keto diet is a high-fat, moderate-protein, and low-carb diet. Unlike a high-carb diet that can lead to excess fat storage, the keto diet helps your body burn fat for energy, making it a powerful tool for reversing insulin resistance and managing diabetes.





How Insulin Resistance Affects Your Body:


When you consume too many carbs, excess insulin converts sugar into fat, which gets stored in your fat cells. Over time, this fat can spread to your liver, muscles, heart, and even your pancreas, leading to insulin resistance and fatty liver disease.







 But here’s the silver lining: 50% of fatty liver can be reversed in just two weeks on the keto diet. You can monitor your progress using a Continuous Glucose Monitor. CGM can help you track your insulin and blood glucose levels in real-time, ensuring you're on the right track.

Remedies to Improve Insulin Resistance:


1. Intermittent Fasting

Reduce the frequency of eating to help your body burn stored fat.

2. Cut Out Sugar

Avoid sugar and carbs to lower insulin levels.

3. Boost Your Vitamins

Take vitamin B1, alpha-lipoic acid, and tocotrienols to prevent nerve damage and cramps. Magnesium glycinate can help with muscle cramps, while apple cider vinegar and cinnamon are great for improving insulin sensitivity.

4.Stay active 

Walking after meals and resistance training can help your body use sugar more effectively

5 Add More Greens

Leafy greens provide magnesium and potassium, essential for balancing insulin levels.

6. Sleep Well

Adequate sleep helps your body regulate insulin better.

7. Supplement Wisely

Consider adding berberine, milk thistle, green tea, and bitter melon to your routine, as they can further improve insulin sensitivity.






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.



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