Are you overweight and fatigued? Do you feel jittery and irritable but better once you eat? Do you feel sleepy after eating a meal heavy with carbohydrates? Do you suffer from high blood pressure or Polycystic Ovarian Syndrome (PCOS)?
These are all signs of insulin resistance , one of the major underlying causes of excess weight and obesity. It affects up to 65 percent of the overweight population.
Insulin resistance vastly reduces the insulin sensitivity of cells, which impairs the processing of glucose through the cell wall for conversion to energy. As a result, glucose remains in your blood stream, causing elevated levels of blood sugar, which are sent to the liver. Once there, the sugar is converted into fat and stored via the blood stream throughout your body. This process can lead to weight gain and obesity
Insulin resistance has many factors that contribute to its presence in the body. In essence, our environment and lifestyles have evolved too rapidly for our bodies to keep pace. We are still genetically “wired” to thrive on the entrenched habits of our ancestors who consumed different, nutrient-rich foods, a diet low in carbohydrates, and also sustained greater levels of movement and exercise.
Some people may also have a genetic predisposition to insulin resistance. Others develop insulin resistance through unhealthy lifestyles.
Over time, the above factors have damaged the complex ability of your body’s cells to properly utilize insulin to convert glucose to energy. Unhealthy diets cause the pancreas to overproduce insulin that overwhelms the cell, thereby reducing its sensitivity to insulin and impairing the vital glucose-to-energy conversion process. If you feel you may be suffering from obesity caused by insulin resistance, take this self-test .
The good news is that insulin resistance is reversible, without drugs. By weaning yourself from “bad” carbohydrates and replacing them with “good” carbohydrates while increasing your consumption of nutrient-dense foods, you can break the cycle and heal your body by changing the way it responds to food on a cellular level.
Here is a sample daily meal plan from The Insulite Labs’ Guide to Reversing Insulin Resistance.
Breakfast: Avocado and smoked salmon toast. Puree avocado, 1 garlic clove, 1 tablespoon lemon juice, 1 teaspoon olive oil, 2 teaspoons fresh cilantro or parsley. Spread on “Manna from Heaven” bread. Layer with 6 ounces smoked salmon. Fat 19g, Carbohydrates 18g, Protein 8g
Snack: Yogurt with fruit. One 4-ounce container plain whole-fat yogurt with 1/4 cup blueberries, plus a pinch of cinnamon. Add Stevia to sweeten to taste. Fat 4g, Carbohydrates 11g, Protein 4g
Lunch: Chicken with vegetables and salad. Grilled chicken breast, steamed broccoli, and
arugula salad with balsamic vinegar and olive oil dressing. Sprinkle 2 tablespoons feta cheese over the whole plate. Fat 24g, Carbohydrates 17g, Protein 36g
Snack: Slathered celery. Two celery sticks with regular-fat cream cheese. Carbohydrates 1g, Protein 2g
Dinner: Grilled tilapia with 1 tablespoon each of capers, lemon juice, and olive oil. Salad: sliced cucumber and tomato, mozzarella cheese, and basil leaves with olive oil dressing and chopped dill. Fat 7g, Carbohydrates 6g, Protein 28g
Daily total: Fat 64g, Carbohydrates 53g, Protein 78g