Diet and Exercise Choices For Insulin Resistant Patients
Insulin resistant patients are encouraged to shop the outside aisles of the supermarket, and to avoid the inner rows of processed food, sugary cereals, white flour snacks, of which there are a jillion, high-sodium snacks, and sugary items like soda, ice cream, cookies, pies, and cakes.
All of these processed foods produce spikes in blood sugar that contribute to unstable blood glucose. This leads to high insulin levels.
Low fat diets aggravate the effect of high insulin levels on blood lipids. Some recommend a diet low in saturated fat (less than 10 percent of total calories) up to more moderate in total fat content to 40% of total calories. This recommendation is different from the low-fat, high-carbohydrate diet that many health organizations, including our government, recommend to help prevent heart disease. And these groups recommend too many carbohydrates.
Specifically, they recommend decreasing fat intake to less than 30 percent of calories. Some groups recommend even lower levels of dietary fat.
Food choices that consist primarily of lean meats (by several, but not all sources) and low fat dairy, high-fiber grains, vegetables and legumes; leafy greens; and fruit, as opposed to refined sugars, will substantially aid the body’s ability to balance insulin levels.
The counsel of a dietitian or physician may help with diet and possibly with an exercise program.
Based on my research I think the counsel of a certified personal fitness trainer would be invaluable.
So many diets have apparently worked for a few. But there are too many reports of diets that have failed and left many with negligible weight loss.
Understanding The Role Of Exercise
Since excess body fat aggravates insulin resistance, it is essential to maintain an appropriate weight and percent body fat. This calls for regulation of caloric intake, and a physically active lifestyle.
A research oriented personal trainer can help with problems encountered during weight or fat loss. It is obvious he can help with the exercise part. But good trainers also help with nutrition. And these two areas have to work together to bring success that lasts.
Some problems develop during the acquisition of the desired body fat percentage. What if you hit a plateau? Can you gain muscle and lose fat? What kind of exercise is recommended? These and many other questions will be answered by a good fitness trainer.
It is essential that you keep going and make this a life long habit. The result of quitting would simply put you back on track for heart disease or cancer. A good trainer can help with attitudes and emotions that will make this a long term doable project.
I know I have gained in several areas in the short time I have pursued better physical condition. This is an encouragement to keep going especially since I am an older adult who was/is in terrible physical shape.
Insulin resistance and obesity are closely linked. Read other details about this affliction.
Obesity and insulin resistance are modern nutritional diseases. The Home Page.
Read a review of The Fat Loss Bible Handbook.