Insulin Resistance – Diagnosis and Simple Way of Treatment

Insulin Resistance – Diagnosis and Simple Way of Treatment

Recently, the term insulin resistance has become very widespread and “popular”. Fatigue, increased cravings for sweets, poor concentration, belly fattening and difficulty losing weight are signs that there may be a problem called “insulin resistance”.

If your goal is to lose weight, consult a doctor first, and then think about losing weight.

The right diagnosis – faster results

There is no quick and easy way to get rid of excess weight. This problem is much more pronounced in people who are insulin insensitive or resistant. It is a metabolic condition of the body, which one characterizes by an increase in insulin in the blood. The body is unable to regulate blood sugar levels If not detected in time, it can lead to diabetes. Also, one of consequences of insulin resistance are polycystic ovaries in women.

Change your habits

After the diagnosis, the most important thing is to change the diet, change the lifestyle and, possibly, drug therapy. The most important thing is to get rid of foods that are rich in sugar. Eliminate dough, sweets, juices, energy drinks, and even some vegetables (potatoes, carrots). on the glycemic index (GI) of foods, which should be as low as possible.

Before and after treatment.

In addition to the correct choice of food, it is important to have a good meal schedule, food without frying and breading. Change your lifestyle. Regular walking, physical activity, swimming, enough sleep – all this will contribute to losing extra pounds. Also, insulin resistance will decrease over time. to the lowest possible level.

What to eat

– Of cereals, buckwheat and quinoa are especially high-protein foods with a low glycemic index. Also, the intake of fibrous foods, which affect the flow of glucose molecules, is very important.

Milk and dairy products contain carbohydrates, ie lactose. Therefore, full-fat dairy products should be avoided, and preference should be given to probiotic yogurt, sour milk, kefir and low-fat cheeses.

Insulin Resistance - Milk and dairy products.

The intake of fish in the diet is very effective. Due to omega-3 fatty acids and vitamin D, you should be include fish in the menu at least twice a week. Nutritionists recommend salmon, mackerel or trout, and less often canned fish. Chicken, beef and veal are also represented as sources of zinc, iron and vitamin B.

Green vegetables rich in fiber (cabbage, green beans) also play an important role in the diet of people with insulin resistance. When it comes to fruits, we recommend to sour apples, lemons, cherries, blueberries.

Nuts are recommended in moderation.

Instead of a conclusion

Glycemic index values

  • The lower glycemic index (GI) is up to 45
  • Medium GI 45 to 60
  • High GI over 60