If you have weight loss problems, insulin resistance may be responsible for this. What is it and why does it not allow us to lose weight effectively? You’ll find out in this article.
Why do we have insulin resistance?
Insulin resistance is the lack of Sensitivity of cells to insulin. Insulin is a hormone of the pancreas that is secreted in response to carbohydrate intake and increased blood glucose levels. What can cause insulin resistance? Diet is the most important risk factor.
If we eat carbohydrates every meal – and this is what most of us eat – insulin is secreted continuously and the cells become resistant to it over time. It is not only the wrong diet, rich in carbohydrates, that contributes to insulin resistance. Other reasons are:
- No Regular physical activity – during sport, the muscles effectively use glucose as an energy source. if we don’t train, blood glucose levels can remain elevated.
- Obesity – especially of the abdominal type; adipose tissue is metabolically active and secrete substances that generate chronic inflammation and limit the biological activity of insulin. his leads to hyperglycemia and compensatory hyperinsulinemia and ultimately insulin resistance.
- Age – the older we get, the more vulnerable we are to the development of insulin resistance.
- Hormonal diseases – Cushing’s syndrome, hyperthyroidism, acromegalia, primary hyperparathyroidism.
Signs of insulin resistance
- The feeling of constant desire to consume sugar – Addiction to it.
- The need to eat carbohydrates – rolls, sweets, white bread.
- Afternoon Fatigue.
- BMI bigger than 30.
- At least 53 inches at the waist.
- Slimming problems even if you limit yourself to a small number of calories.
- Weight gain especially around the waist.
- Small painless growths on the skin, especially around the neck, armpits or chest.
- Inegative menstruation.
- A polytic ovary syndrome.
- Low HDL and high LDL, good and bad cholesterol.
- High triglyceride levels.
- Family members who have had diabetes, heart disease or overweight problems.
- A frequent desire to eat salty things.
Basic dietary principles for insulin resistance
- The elimination of simple sugars.
- Limited supply of complex carbohydrates.
- Engesting meals at Regular intervals, avoiding long breaks between meals.
- Avoid large portions at a time, especially carbohydrates.
- Differentiated foods – containing simultaneously carbohydrates, fats and protein. Avoid carbohydrate-only meals.
- Avoid long breaks between meals.
- Taking care of adequate Fiber supply.