How We Accumulate Body Fat
Glucose piles up, little by little, first in your bloodstream. Then distributed throughout your body. Virtually all blood sugar begins from food.;
And all food generated blood sugar first piles up in your bloodstream, and then like the snowplows that push the white stuff into huge piles, insulin pushes blood glucose into adipose tissue where it piles up and accumulates as body fat.
The tender plant eater lost weight when she ate meat, not because of the meat, but because she unknowingly ate less carbohydrate.;
All plant food is carbohydrate-based food.;
The simple connect-the-dots is that less carbohydrate consumption means less glucose consumption.;
The organic rice, quinoa, and beans shed been relying on were glucose heavy. The meat was glucose-free.
Can Fasting Reverse Insulin Resistance
As research shows, regular intermittent fasting directly improves insulin sensitivity. Therefore it doesnt just reduce high insulin levels.
Furthermore, fasting can reverse insulin resistance, which most diets cant .
Additionally, a fasting detox yields lots of health benefits like the removal of unnecessary or dysfunctional components from cells.
The 2016 Nobel Prize in Physiology or Medicine was awarded to Yoshinori Ohsumi for the discovery of this mechanism known as autophagy .
However, there are many myths about the drawbacks of fasting. For example, a sticky myth ist that it will overwhelm you with hunger.
But Viennese researchers have shown that the hunger hormone ghrelin gradually decreases after the peak on the first day of fasting .
According to research, blood glucose levels also remain stable when switching to burning body fat for energy .
Therefore the intake of carbohydrates is simply not necessary. And isnt it the body fat that generally worries us? Consequently, the breakdown of body fat will not harm us in any way.
In contrary to conventional wisdom, fasting also doesnt cause muscle loss, as you will see when we compare intermittent fasting and calorie restriction.
Reverse Insulin Resistance: Use These 8 Simple Steps
Do you want to make yourself immune to chronic disease?
If so, you need to prevent and reverse insulin resistance.
Good news and bad news. Which first? Okay bad news
Insulin resistance is related to almost every chronic disease:
- Dementia ;
It may not cause them all. But at the very least, persistently high insulin levels exacerbates them.
Good news: you can reverse insulin resistance. And reversing it is one of the most important things you can do for your health.
Learn more below about why insulin resistance is bad and the 8 simple steps to reversing it.;
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Intermittent Fasting Reverses Insulin Resistance Naturally
Do you remember the body set weight? Hormones set the weight thermostat in your brain. And your body targets to adjust to it in the long run. Therefore, it suppresses the resting metabolic rate.
For this reason, people are regaining weight after the eat less, move more regime from The Biggest Loser to even bigger gainer. We better know this effect as yo-yo dieting.
Moreover, the metabolic adaption as the bodys response to chronic calorie restriction doesnt even recover after six years.
And thats what a study involving the participants of the T.V. show The Biggest Loser suggests.
Furthermore, those who lost the most weight during the competition showed a greater persistence of metabolic adaption .
Hence, this compensatory effect of a lower metabolic rate coupled with constant cravings due to small snacks seals the widely proven failure of conventional calorie reduction.
Accordingly, an empirical study from the U.K. showed that 99.5 percent of overweight women and men could not successfully lose weight through calorie restriction .
In contrast to calorie restriction, intermittent fasting changes the hormone balance positively.
Since it is hormones that control our body, intermittent fasting is the most effective natural remedy for insulin resistance.
Due to its fighting both primary and secondary causes of insulin resistance, fasting is that effective:
- High insulin levels
Hence, intermittent fasting can reverse insulin resistance naturally.
Carbohydrate Foods Digest Into Sugar Or The Science Term Glucose
Glucose, beyond what our body needs at the time of eating, changes or converts into body fat which is simply stored energy.
Body fat sticks or is inaccessible for use when conditions are right.
Body fat cannot be accessed for burning when insulin is elevated.
Body fat is controlled by insulin.
Manage insulin, and win.
Learn more about How To Lower Blood Glucose.
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Circadian Rhythm Fasting: Why You’ve Been Fasting All Wrong
Intermittent fasting. It’s all the rage these days. But are you doing, right?
I know, I know, there is a plethora of information telling you it must be a done a certain way where you end up eating later in the day sometimes before bed. The trend is to skip eating upon waking and extend that well into the afternoon.
But is that the correct way to fast? More importantly, if you’re honest with yourself, does that really for work you?
Add More Color To Your Diet
Colorful fruits and vegetables are not only nutritious, but they are also very effective health-boosting foods.;
The vibrant colors of fruits and vegetables are plant compounds that have antioxidant properties.;
These antioxidants neutralize free radicals which are molecules that cause inflammation to our bodies.;
Studies have shown that having a diet rich in fruits and vegetables is linked to higher insulin sensitivity.;
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Intermittent Fasting: The Best Insulin Resistance Diet
The best way to increase your insulin sensitivity is through fasting. In an episode of the Bulletproof Radio podcast . Dr. Jason Fung explains how intermittent fasting drops your insulin levels, which alters your bodys demand for insulin in a good way.
If you become very insulin resistant, then your insulin levels are up all the time, your body is always trying to shove the energy into the fat cells, and then you feel cold and tired and lousy. Thats the real problem. Resistance really depends on two things. Its not simply the high levels, but its the persistence of those levels. What people have realized is that the insulin resistance, because it depends on those two things, a period of time where you can get your insulin levels very low is going to break that resistance because it breaks that persistence. Not simply the levels, but the persistence of those levels.
RELATED: Set yourself up for intermittent fasting success instantly download the Ultimate Intermittent Fasting Guide to get your quick-start guide, sample 3-day meal plan, and printable intermittent fasting journal
Intermittent fasting is the easiest, smartest, most consistent way to fast. In short, intermittent fasting means you eat all of the food youll eat in a day in a short window of time. People will fast anywhere from 12-20 hours per day, depending on goals. More on how to do it here.
Prescribing Intermittent Fasting In Practice: Recommendations
While alternate day fasting and periodic fasting have demonstrated efficacy in improving metabolic risk factors, it may be difficult to convince patients to give up or severely restrict calories for an entire 24h period. In America, we often eat 3 meals per day in addition to frequent snacking. Furthermore, in American culture most social engagements involve food. Asking patients to eliminate these experiences from their day to day lives may become burdensome, and thus hinder patient compliance. Finally, patients switching to an intermittent fasting regimen may initially experience symptoms such as hunger and irritability, although these symptoms often dissipate within the first 30days . Therefore, it would be more appropriate to gradually introduce intermittent fasting in the form of time restricted feeding. For example, clinicians may first recommend that patients restrict their intake to a daily 12h period, typically an overnight fast . As patients become more comfortable with this pattern of eating, the feeding window can be restricted further . This allows the patient some daily flexibility in choosing when to consume calories, thus increasing the likelihood of compliance. Lastly, patients who have become adapted to time restricted feeding may choose to switch to alternate day or periodic fasting with;the supervision and guidance of a registered dietician. See Fig.; for a detailed example of an intermittent fasting prescription.
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Ways To Use This Information For Better Health
How Does Insulin Resistance Happen
The obesity or weight-related spectrum of conditions has varied labels.
- Insulin Resistance.
- Chronic Inflammation.
- Accelerated Aging.
Insulin Resistance isnt just for some people. It holds no prejudice. It develops in every body.;
So then, how does insulin resistance happen?
The body, over time, grows resistant to insulin to some degree because insulin has been signaling your cells throughout your entire lifetime every time you eat and every time you experience an emotional rise or feel stressed. Insulin becomes especially overly present in a body that has been over-fueled, burdened, or over-loaded with glucose. Glucose is the sugar that foods break down into during digestion.
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Apple Cider Vinegar To Reverse Insulin Resistance
It is no secret that vinegar is a multi-purpose liquid, you can use it for cleaning as well as consume it, and many more uses.;
Apple cider vinegar is an excellent one when it comes to promoting good health. It has many health benefits ranging from reduced bloating to lowering blood sugar levels and increase insulin sensitivity.
Studies have shown that apple cider vinegar can delay the stomach from releasing food into the intestines. Thus it gives insulin more time to work increasing its effectiveness.; It can also prevent blood sugar levels from spiking after a meal.
The Ketogenic Diet Is Also Great For Weight Loss
People with type 2 diabetics and poorly controlled blood sugar levels are normally not physically active.;
Obesity and diabetes have a very strong connection, with one improving another or worsening another.;
For example, if you gained 25 pounds, chances are you will lose control of your blood sugar level too.
As a matter of fact, obesity is a major determining factor for developing metabolic syndrome, also known as insulin resistance syndrome. When this happens, not only will you have poor blood sugar control but also various ailments of the heart and circulatory system.;
On the other hand, if you make an effort to lose some weight you can significantly reduce insulin resistance. This can be achieved by following the standard ketogenic diet.;
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Use Apple Cider Vinegar
Diluted apple cider vinegar has a history as a weight loss drink. And according to studies, it still helps you lose weight today .
Although it is not a panacea, apple cider vinegar helps to increase insulin sensitivity naturally. Because similar to dietary fiber, apple cider vinegar has protective effects on carbohydrate absorption.
For this reason, vinegar is added to sushi rice, potato chips, or French fries.
Likewise, adding apple cider vinegar to white rice reduces the relative blood sugar spike by almost 40 percent and thus helps with weight loss .
If you take apple vinegar shortly before a meal, its particularly useful .
Correspondingly, a study on apple vinegar for weight loss showed that two teaspoons of vinegar lower the resulting blood sugar and insulin levels by 34 percent.
Moreover, apple cider vinegar also helps to lower blood pressure .
But even more interesting, apple cider vinegar increases insulin sensitivity by helping to reduce critical visceral fat inside the liver .
More than two teaspoons of ACV arent a problem either since acetic acid increases satiety and lowers calorie intake throughout the day .
Therefore, consume at least one tablespoon or three teaspoons of apple vinegar a day to reap the health benefits.
But its entirely up to you whether you consume it as a shot, diluted with water, or as natural dressing.
And read the label!
Apple cider vinegar should be produced naturally and not exceed 1.5 grams of sugar per 100 grams.
Cook With Saturated Fats Instead Of Vegetable Oils
Removing vegetable oils is one of the most important things you can do for your health. Not only are they directly linked to cancer and Alzheimers, they also cause insulin resistance.
In this study, mice were placed on a high fat diet . One group consumed olive oil and the other consumed vegetable oils.
The group of mice consuming vegetable oils developed insulin resistance.
Another study showed that vegetable oils damage the GLUT4 transporter, which ultimately reduces the efficacy of insulin
Instead, cook with natural fats like beef tallow, butter and ghee.
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Increase Your Overall Activity Level
Living an active lifestyle can help reduce insulin levels.
A 2005 study of more than 1,600 people found that the most sedentary people were nearly twice as likely to have metabolic syndrome as those who did at least 150 minutes of moderate activity per week .
Other studies have shown that getting up and walking around, rather than sitting for prolonged periods, can help keep insulin levels from spiking after a meal .
One study looked at the effect of physical activity on insulin levels in men with extra weight who were at risk for type 2 diabetes. Those who took the most steps per day had the greatest reduction in insulin levels and belly fat compared with those who took the fewest steps .
Avoiding sitting for prolonged periods and increasing the amount of time you spend walking or doing other moderate activities may help reduce insulin levels.
Insulin Resistance And Exercise
Exercise has many positive effects. It improves strength, endurance, blood pressure, blood sugar, and insulin sensitivity. And all this without medication.
Although exercise can help to lose weight, its effect is less than people expect.
Accordingly, diabetes studies show that the effects of exercise are greatly overestimated .
Nevertheless, it is no secret that sport brings health benefits.
So why doesnt exercise reveal itself as the panacea?
With this in mind, there are the following reasons:
- Exercise increases appetite
- Exercise reduces other physical activities
- It needs a regular basis
- Illness or ailments are hindering
- Visible results are widely overestimated
First, exercise has compensatory mechanisms. Hence, those who exercise more will eat more. When I prepare for a marathon, I simply have more appetite.
On the other hand, exercise compensates for physical activities in general. Since I am sitting in my apartment all day due to coronavirus lock-down, I feel like running.
On the other hand, a nurse who walks a few kilometers at work will feel less inclined to run.
Moreover, the 125 kilometers in April gained me seven kilograms. And the last marathon preparation did too.
A reason for concern? No, since the gain was mainly lean mass and its an excellent method for stress reduction.
Accordingly, exercise is not the magic formula for weight loss that has been marketed to us. And the results are rather demoralizing.
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Tip For Reversal #5: Increase Your Soluble Fiber Intake
Many people dont eat the recommended amount of fiber – about 25 grams per day for women and 38 grams per day for men. If you think youre one of those people, heres a reason for you to up your fiber intake: it can help reverse insulin resistance naturally. A 2019 study found that increasing low fiber intake to the recommended amounts led to reduced fasting blood sugars, fasting insulin, and insulin resistance. Soluble fiber slows down digestion by dissolving in water and forming a gel. This helps stabilize blood sugars and improves insulin sensitivity. To benefit from these blood sugar-friendly effects, eat more soluble fiber-rich foods like oats, carrots, apples, sweet potatoes, beans, and barley.
Insulin Resistance Means A Body Resists Responding To Insulin
Insulin is the hormone that signals cells to take in glucose, aka blood sugar.;
Cells take in glucose, at insulins signal, for one sole purpose: to fuel energy production.;
Problem is, if a cell is not under any demand to generate a whole lot of energy and/or the cell already has its requisite amount of glucose fuel, that cell will resist insulins signal to take in more because its already at capacity.;
No thank you. We are full here.;
Cells are intelligent. They know when they are full.;And they will not take in more glucose than they can handle.;
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Can We Cure Insulin Resistance
Once someone has dramatically improved their insulin resistance, bringing insulin and blood sugar levels down by eating a low-carb diet, and improving their exercise, stress management, and sleep, the question then becomes: are they cured?
Probably not. The word cure implies that the person can go back to eating however they want and the insulin resistance will not return. Unfortunately, thats not how it works. The vast majority of people who reverse their insulin resistance, lower their chronically high insulin levels, and lower their blood sugars will see those all return to previous high levels if they stop their lifestyle interventions and return to their old diets and habits.41
This reinforces the need to make lifestyle changes that can be maintained for decades and lifetimes. Crash diets or short-term interventions only help in the moment. Insulin sensitivity is a lifelong balance.
However, some people may have what amounts to a partial cure, especially if their insulin resistance is caught early. Clinical practice suggests that for some people, eating a low-carb diet, losing weight and getting insulin levels down will restore insulin sensitivity and may allow them to regain the degree of metabolic flexibility found in healthy individuals.42
See our companion guide: What you need to know about insulin resistance, which discusses diagnostic tests.