It is probably the easiest test you can do .. hop on the scales and weigh yourself. Your weight can tell you a lot about your metabolism.
Are you overweight?
Are putting on weight?
Do you put on weight easily?
Yes? Well it is likely that you have some level of Insulin Resistance (assuming that you are eating relatively ‘normally’). But your blood glucose is OK!! Well, it is rare for a doctor to measure Insulin levels. As you become Insulin Resistant, your Insulin levels rise, without much (if any) change to blood glucose levels – which is normally all that is tested.
If you are Insulin Resistant, your body is producing more Insulin than normal to try to force your body’s cells to accept the glucose from the blood. Its only when your body become so Insulin Resistant that the cells won’t accept any more glucose that your blood glucose levels rise. This is normally after years of elevated Insulin Levels and, at this stage, you will likely be diagnosed as diabetic.
Insulin is the calorie storage hormone. Among other things (a) it tells your cells to take glucose out of the blood and store it, and (b) it prevents your body accessing its stored calories (mostly fat). So what happens if you are Insulin Resistant? You will have chronically elevated Insulin which causes your body to continually store the calories that you eat, and also prevents your body from burning the stored fat. You can’t burn your fat! You get fatter! The number on the scales gets bigger.
You don’t get fat because you are lazy. You don’t get fat because you are a glutton. You don’t fail at diets because you have no will power. You do all of these things because, like most of the population, you are Insulin Resistant. It is not your fault – its your Insulin.
Are you destined to continue to get heavier and eventually obese and sick? Yes, if you follow the money-earning advice peddled by the media and most doctors. Yes, you will get fatter and maybe suffer life threatening diseases and even die.
Treating Insulin Resistance is the key. If raised levels of Insulin cause the problems, guess what the solution is? Absolutely … get your Insulin levels down. For most people, this is not hard to do. All you have to do is to change what you eat. You don’t have to jump on a treadmill. You don’t have to cut your calories. You don’t have to be hungry. Just remove most carbohydrates from your diet. Simple. Carbohydrates, particularly refined/dense carbohydrate food causes high Insulin levels.
Just remove carbohydrates (carbs) from your diet. Get your carbs down to around 20-25 grams a day. Eat a moderate amount of protein and get most of your calories from fats that are not Polyunsaturated. Ideally, the fat in your diet should amount to 75% of your total calories, calories from protein should be around 20% and less than 5% from your carbs. A moderate protein intake is recommended as excess protein in your diet is converted to glucose and guess what that does to Insulin? Yep, Insulin goes up. Maybe not as bad as when you consume carbs, but it is something to keep in mind.
Isn’t it inconvenient to not eat bread, cereal, take-away? Yes, it can be. However, it is a lot less inconvenient than dying a miserable death. Eventually you will get used to a new way of eating and it will become your new normal.
What if I still don’t lose weight? Make sure that carbs are not sneaking into your diet – check labels carefully. Maybe your Insulin Resistance is severe, in which case you should consider eating less often. Skipping breakfast and just having lunch and dinner can really help drive Insulin low. Do I have to do this forever? No, you can keep doing it until weight comes off without skipping breakfast. Like many, you will find that hunger becomes less of an issue once you remove carbs from the diet. Skipping breakfast becomes easy, and there are many other health reasons to do so.
What if I still don’t lose weight? Well, consider skipping breakfast and lunch – maybe on alternate days. The longer you ‘fast’, the stronger the effect on driving elevated Insulin down.
But do I really have to get rid of the carbs? Yes, at least until your weight is back down and under control. You can then experiment by slowly adding in a small amount of carbs until you find that your weight is inching back up. Once you know how many grams of carbs makes you put on weight then stay below that amount.
Another strategy that some people use is to continue to skip meals. Elevated Insulin is only a problem if it stays elevated. By skipping meals, your Insulin levels can drop and you can burn off the calories that were stored when you were enjoying your carbs. I know people who live on carbs and alcohol and don’t put on weight – they generally only eat once a day! I personally don’t recommend this extreme, but it is possible.
What should I eat and what should I stop eating? https://www.dietdoctor.com/low-carb
So, now that you know what to do, it is now your fault if you don’t do something about it.