Do you often feel hungry and have strong cravings for carbohydrates, even after meals? Have you noticed that you’re not losing weight despite thinking you’re not eating a lot? This might indicate the possibility of having insulin resistance or being at risk for it.
So, what is insulin resistance?
: It’s a resistance to insulin hormone, which doesn’t function efficiently from various causes, resulting in increased sugar in your blood when you have one.
Insulin controls the right amount of sugar (glucose) in your blood, allowing you efficiently to use the body energy needed daily.
But your body won’t respond well to insulin, causing the glucose not to enter your cells as quickly, which builds up the residue of glucose in your blood, leading to type 2 diabetes.
Insulin resistance has no symptoms but some signs you may experience below,
Absence of menstruation
Excessive hairiness
Acanthosis nigricans or skin tag
Waistline: over 40 inches for men and 35 inches for women or obesity
fasting triglyceride level: over 150 mg/dl
fasting glucose level: over 100 mg/dl
HDL cholesterol level: under 40 mg/dl for men and 50 mg/dl for women
High blood pressure: 130/85 mmHg 0r higher or taking medication to control HBP (High blood pressure)
Many people don’t know they have insulin resistance until developing type 2 diabetes. However, you can prevent the risk of developing diabetes if you find you have insulin resistance early enough. (Check with your doctor if you have symptoms of insulin resistance such as haemoglobin A1c level, fasting blood glucose test or glucose tolerance test.)
People may experience when you have type 2 diabetes below.
Excessive hunger, thirst, or fatigue
Unintended weight loss or gain
Frequent urination
Blurry vision or poor wound healing
What are the causes of insulin resistance?
Studies show that there aren’t clear causes of insulin resistance. However, people tend to have insulin resistance when they have a family history of type 2 diabetes, overweight or obese, especially around the belly or organs fat (visceral fat).
However, you do not have to be overweight to have insulin resistance, which will be triggered by a combination of factors including body weight, age, genetics, ethnicity, smoking, drinking, sleep pattern, or lifestyle such as being sedentary.
How to reverse insulin resistance?
Try a lower-carbs diet plan such as a Keto diet, Intermittent fasting diet or Mediterranean diet
Intake less sugar, and eat complex carbs such as sweet potato, whole grain bread, whole grain pasta, or brown rice
Eat more soluble fibre
Lose weight if you are overweight
Eat more fatty fish and good fat such as nuts, avocado, olive, olive oil, coconut oil, or MCT oil
Being active such as gardening, walking, regular exercise, or yoga
Add some cinnamon to your food
Example of Meal plan and exercise
Name: S Lee
Sex: Female
Age: 52
Height: 158 cm
Weight: 56 – 57 kg
Special conditions and symptoms:
No medication intake
Going through menopause
Craving carbs after a meal
Noticed gaining weight, especially around the belly
Goals of diet
- Lose weight to 53-54kg, especially around the belly
- Gain muscle tone
- Heathier diet plan
- Maintain ideal weight
Daily Recommended Calories: 1550 Kcal (approx. only)
Daily target intake calories: 1400 Kcal
Daily deficit: 150 Kcal
The period required: 15-20 weeks
1. Recommendation of Meal plan (KIM Diet)
: Combination of Keto, Intermittent (16:8) and Mediterranean Diet
This meal plan is an example only. (Calculated approximately only)
Total calories: 1,400 Kcal/ Day (Recommended water Intake: 2 L)
MEAL 1.
Scrambled Egg & Cheddar cheese & Avocado on Toast (655Kcal)
-Egg x 2: 145Kcal
-Cheddar slice x 2: 226 Kcal
-Avocado 1/2: 160 Kcal
-Toast x 1: 75 Kcal
-olive oil x1 tsp: 40 Kcal
-Salads mix 60g: 9 Kcal
MEAL 2.
Beef Steak with onions & Broccoli
(Blueberry & Almonds for dessert (745 Kcal)
-Steak 200g: 544 Kcal
-Onions 30g & Broccoli 30g: 25 Kcal
-Salads Mix 60g: 9 Kcal
-Olive 10: 40 Kcal
-Blueberry 100g: 57 Kcal
-Almond x 10: 70 Kcal
*You can change different types of fat, protein, or carbs accordingly*
*Use salt & pepper slightly for all meals*
*You can have three meals within the feeding window if you keep the calories of 1400 Kcal daily*
2. Exercise Program
15-20 Min of slow running
10 Min of body weight training (1 set of each)
-Body squat: 50 Reps.
-Push-up on your knees: 10 Reps.
-Body deadlift: 20 Reps.
-Plank: 2 Min.
-Leg raise: 30 Reps.
-Burpees: 10 Reps.
-Crunches: 20 Reps.
Let’s try the KIM (Keto + Intermittent + Mediterranean) Diet if you didn’t succeed in any diet plan or looking for a different way of diet plan.
Think of it as an experiment with your own body, a way to discover what works for you. Take time to focus on yourself and figure out your likes and dislikes. This self-discovery will give you a deeper understanding of who you are, making it easier to achieve your desires and meet your needs.
No matter what, I used to believe that as I grew older, I would always know the best choice for any situation. But life doesn’t always go as planned, and things can get more uncertain and complex with age.
Remember, life is a journey of learning and seeing things from new perspectives. You’re gaining the courage to embrace your uniqueness and the wisdom to recognize what truly matters in your life. Enjoy this new experiment and have fun with it.
This is the best time of my life.
Cheers^^
