Not losing weight? It’s not your fault!
If you have insulin resistance, then you know exactly what I am talking about. You are making good food choices according to all the experts yet can’t lose the weight. Those good food choices are not good for you!
Are you insulin resistant?
I am a big proponent of blood testing because metrics tell the real story. It is very difficult though to get a physician to test your insulin levels. I highly encourage you to order your own testing if that is available in the state you live in.
No testing available near you or no extra funds to throw at a test? No fear. There are some low tech ways to try and identify if insulin resistance is your problem.
Do you carry excess weight in your belly?
Do you have cravings after meals?
Do you eat lots of bread, pasta, pastries, sugary drinks or snacks?
Have you gained weight as an adult?
Answering yes to 2 or more of these questions would make me think insulin is the culprit.
Weight is just a symptom
I definitely don’t want all the emphasis to be on losing weight. Weight is a symptom that something is wrong. Metabolic disease is brewing and it is best stopped in its tracks as early as possible.
You can read about a litany of bloggers and authors telling their stories about overcoming all sorts of medical issues. I am thrilled that a change in diet or lifestyle can restore health to those that are experiencing medical problems. My goal though is for more people to adopt changes that will allow them to avoid the medical conditions in the first place.
Several of my family members are always asking me which supplements they can use to correct this or that issue. I do believe in supplements but as the name implies they are resources you can use to “supplement” a healthy diet and lifestyle. Trying to throw supplements at an issue that is already there without making any other changes is just asking for too much from a natural remedy. Prevention is the name of the game!
Small steps to health
There are several incremental changes that you can make to transition your diet to one that decreases insulin production .
- Stop drinking sugary drinks. The main one here that most believe is healthy is fruit juice. Eat whole fruit instead so that you get fiber along with nutrients. Choose low sugar fruits like raspberries, strawberries, black berries and blueberries in season and pay attention to serving size. Obviously soda, energy drinks* and cocktails with added sugar are out as well.
- If you eat a lot of bread, pasta, rice or other starchy carbohydrates, try to cut back on the amount you eat. Most people will unwittingly consume 3 meals a day that contain a large amount of carbohydrates from starch and sugar. Try to limit it to once per day if you aren’t quite ready to cut it out entirely.
- Try low carbing 2 days a week. Pick week days or whichever days you find easiest to stick to protein and vegetables.
- Be honest with yourself. Spend 2 or 3 days tracking what you really eat. Sugar is hiding everywhere and the fact that starch is converted to glucose in the body surprises a lot of people.
*In the article 4 Healthiest Energy Drinks, According to a Nutritionist, coffee and tea are the first two beverages mentioned which if consumed without added sugar are definitely fine. But two energy drinks are also highlighted.
The nutritionist recommends Red Bull and briefly brushes over the ingredients without giving specifics. When she goes on to the fourth beverage, Bolt 24, she specifies that it contains 9 grams of sugar. Of course, that got me suspicious so I did a little digging.
Keep in mind that the American Heart Association recommends limiting added sugar to 24 grams per day for women and 36 grams per day for men.
Red Bull contains 27 grams of sugar!!!! One can puts women over the max recommended amount of added sugar for the day.
Sugary drinks can sabotage your efforts in the blink of an eye. Be mindful and vigilant with all food/drinks that come in a can or a box. Even a nutritionist can steer you wrong.
Catch 22
One thing to keep in mind is that the more starchy and/or sweet carbohydrates you eat the more you will continue to have cravings. It is a vicious cycle for sure. But small steps forward are better than no steps.
Health is a personal journey for each of us. Do what works for you!
DISCLAIMER: This website is for informational purposes. I am not a health practitioner and no information should be construed as personal medical advice or diagnosis.
