Insulin resistance is a metabolic disorder associated with a decrease in the body’s sensitivity to insulin. Despite the fact that a typical symptom of the disease is a sharp weight gain in the abdomen, in some cases, insulin resistance occurs in thin people.
The list of allowed foods to help lose weight with insulin resistance includes protein sources, as well as carbohydrates with a low glycemic index. In order to get rid of insulin resistance, it is necessary, first of all, to get rid of excess weight.
What is insulin resistance?
Insulin resistance is a decrease in the sensitivity of body tissues to the action of the hormone insulin. A common cause of the development of this disease is the regular consumption of large amounts of sugar and carbohydrates with a high glycemic index – and obesity and diabetes associated with such nutrition.
The consequences of insulin resistance are metabolic disorders – from gaining excess weight in the abdomen, ending with a deterioration in the synthesis of a number of hormones. In men, testosterone levels can drop markedly, and in women, a symptom of polycystic ovaries can develop, leading to excessive growth of body hair.
The danger lies in the fact that insulin resistance tends to progress, further affecting the growth of fat. The work of the entire cardiovascular system is gradually disrupted, the level of bad cholesterol rises, and the joints also begin to suffer.
Insulin resistance (main points):
- Metabolic disease
- The first step toward diabetes
- Sometimes seen in thin people
Insulin – what is it?
Insulin is a hormone that regulates the flow of glucose into the blood. Insulin resistance causes tissues to lose their ability to use glucose and it accumulates in large amounts in the blood. Despite the fact that there is a lot of energy in the body, the cells cannot absorb it – in response to which even more insulin is produced.
Gradually, the reserves of the pancreas are depleted, and a person develops chronic fatigue. The level of leptin rises. At the same time, the body tries to restore vigor by connecting the stress hormones – cortisol and adrenaline. The adrenal glands that produce them are also depleted in insulin resistance.
Consequences of insulin resistance:
- Abdominal fat
- Cardiovascular diseases
- Increase in blood pressure
- Type 2 diabetes
Insulin resistance: signs and diagnosis
A key sign of insulin resistance is a high body mass index and weight gain in the abdomen. That is why measuring waist circumference is the simplest method of indirect diagnostics at home. In healthy men, the ratio of the circumference of the waist to the hips should not exceed a factor of 1.0, in women – 0.8.
The second sign of the disease is hyperpigmentation, papillomas, and peeling in the natural folds of the skin (neck, armpits, groin, and so on). To diagnose insulin resistance, a laboratory blood test is required, which determines not only the presence of the disease but also its degree. Based on the results of this test, the doctor will be able to recommend the appropriate treatment.
Symptoms of insulin resistance:
- Sleepiness after eating
- Constant feeling of tiredness
- Constant feelings of hunger and thirst
- Frequent urination
- The waist is larger than the hips
- Multiple papillomas
Insulin resistance in thin people
Insulin resistance can sometimes be observed in thin people. The disease in 80% of cases is characterized by high BMI and obesity, while in the remaining 20%, the weight may be within the normal range. The reason lies both in chronic diseases (liver steatosis, type 2 diabetes mellitus, and so on) and in the individual characteristics of the body.
Although a person may look quite thin (especially in clothes), the visceral fat present in the abdomen can negatively affect metabolism, provoking the negative effects of insulin resistance. A sedentary lifestyle also plays a separate role, against which the response of muscle tissue to insulin worsens.
Insulin resistance: treatment and nutrition
Losing weight and getting rid of excess weight is the best way to treat insulin resistance. Reducing the number of fat cells leads to the normalization of the body’s response to insulin. However, starving and following strict diets in the presence of this disease is prohibited, since this only enhances negative changes. For example, against the background of stress caused by starvation.
Products for weight loss
The development of insulin resistance is associated with malnutrition, rich in fast carbohydrates and saturated fats, but poor in fiber. Instead of foods like white bread, pasta, potatoes, and rice, opt for cereals (from buckwheat to lentils), plenty of vegetables, and lean meats.
Following a diabetic diet can also help bring the body’s response to insulin back to normal. Ultimately, the lower the blood sugar level, the less insulin is produced, and the better the metabolism works. The combination of regular cardio with proper nutrition can not only get rid of excess weight but also normalize hormone levels.
Insulin index
The insulin index is a measurement of how much insulin is produced in the body in response to eating a particular food. Despite the fact that this indicator is closely related to the glycemic index, the fundamental difference is that many carbohydrate foods, although they have a moderate GI, lead to a significant release of insulin into the blood.
Studies also show that products containing lactose and milk sugar (milk, cheese, cottage cheese, yogurt) provoke a sharp release of insulin into the blood – although they do not have a high GI at all. In addition, when high-insulin index foods are combined with fatty foods, the body synthesizes even more insulin – with insulin resistance, such combinations are recommended to be avoided.
Insulin resistance is a disease associated with a decrease in the body’s sensitivity to insulin. In most cases, it is associated with both obesity and type 2 diabetes. Signs are fatigue, uncontrollable hunger, and a set of fat in the abdomen. Treatment should begin with getting rid of excess weight.