Over the years I’ve seen many women struggle to find the right nutrition plan to help them lose weight without feeling hungry, deprived, or constantly battling sugar cravings. In order to guide the dietary recommendations I make to my patients for weight loss, I will often test for a condition called “insulin resistance.”
What is insulin resistance and how does it affect weight loss?
Insulin is a hormone secreted by the pancreas in response to a meal. Its job is to direct the calories from our food into our cells to either be used as fuel, or stored as fat. When excess insulin is present over a prolonged period of time, our cells start to become “resistant” to its signal, requiring more insulin to be secreted by the pancreas. Consistently high levels of this hormone can lead to “insulin resistance,” which puts our body in a fat-storage mode rather than a fat-burning mode, making weight loss more difficult.
What causes insulin resistance and how can I reverse it?
The main culprits for excess insulin include:
- Over-consumption of too many processed foods, pop, juice and other sugary drinks, foods containing high-fructose corn syrup, and packaged low-fat foods
- Lack of protein, fat and fibre in the diet
- Lack of exercise
- Eating large meals late at night
- Eating to the point of feeling “stuffed” or too full
Insulin resistance can be reversed by following a diet with adequate protein, fibre, healthy fat, and low in carbohydrates. Depending on the degree of insulin resistance, supplements such as berberine, inositol and glucomannan may also be recommended. Adequate intake of vitamin D is also key to sensitizing your cells to insulin. Walking after dinner, giving your body a 12-hour overnight fast, avoiding food three hours before bed, and eating to the point of feeling satisfied and not full can all help reduce the amount of insulin secreted by your body.
Next Steps
Identifying and treating insulin resistance has helped many of the women I see lose weight and maintain their weight loss in the long term. Women often report fewer cravings, less bloating, increased energy, and improvements in their overall wellbeing. To learn more about my holistic weight loss program, click here to book a 15-minute complimentary visit. You’ll have an opportunity to ask questions about the program, and find out how naturopathic medicine can help you achieve your goals. Please note that treatment plans will not be presented at this time.