Cure Insulin Resistance with Diet Alone? Puzzle

We will talk about different variables when we talk about how to cure insulin resistance. I will ask you to reverse your eating pattern and the food you eat. So, anytime you start eating real food instead of junk, you’re going to get healthier, right? So, we’ll talk about a lot of different things here, but the first thing you need to keep in mind is if you go from eating junk or dangerous foods to eating real healthy food, you will get healthy. Here we need to use a kind of different approach. We use a high-fat, low-carb diet and we have good results where you can surely get off your blood pressure medications, statins, and diabetes medications, no matter how long you’ve been diabetic and no matter how long you’ve had metabolic syndrome. All of these issues vanish when you stop putting harmful food in your mouth.

But how can we attain these results through an alternative approach? To address this and dispel any confusion, let’s begin with clearing a few things first. We’re going to discuss what are the results that we’re getting? Are we actually getting any results? And lastly, we’re going to get in detail and understand the fundamentals by which you can get this kind of change so that you understand why one approach might work better than another. Both might work, so this is one of those you really want to look at.

Role of Diet

So, on the topic of cure insulin resistance with diet alone, I won’t advise you to stop exercising and solely concentrate on your diet. Instead, there are several other compelling reasons to continue your exercise routine, but here I am just advocating that a diet plays a major role in managing your insulin levels effectively and not whether exercise is good for you or not. If you’re already in your 50s or 60s and your body is on the path of degeneration, achieving similar results may be significantly more challenging but not impossible. So, here I am trying to tell you that we have to be aware of these variables.

Blood Sugar Stability

So, if you say your A1c values are in control, it does not mean you can eat anything that is trying to keep your sugar levels high, but if you cut your carbs then you can keep that A1c at a much lower level and you can create much more stable blood sugar, which we’ll talk a lot more about. So, there are many, many reasons to keep your A1C low, but I want to tell you here that the higher your A1C, the faster your brain shrinks and the best level to keep your A1C is around 4.3 to 5.3. So, I believe the best range would be somewhere right in the middle. Okay, we should not really go over 5.3 or 5.4 because now you’re accelerating brain shrinkage. The brain is going to shrink no matter what because with age the brain will shrink. However, with high sugar levels and high A1C, it shrinks at a bit faster pace. I will now elaborate on many crucial aspects of insulin resistance. It’s not just about diabetes or type of diabetes type 1 or type 2, but it’s the main culprit in all degenerative diseases. So, in conditions like high blood pressure, cardiovascular disease, metabolic syndrome, stroke, PCOS, and neurological problems, insulin resistance is the driving factor. 

Hidden Cause of Insulin Resistance

You would agree with me that this is the important stuff to understand and something that’s more important to understand is that even though type 1 and type 2 diabetes are opposites in the sense that one is caused by the total lack of insulin while the other is caused by excessive insulin. If you don’t control, if you keep taking medications to control the blood sugar or keep taking just insulin in type 1, then you will still create insulin resistance and the end result is cardiovascular disease, which is the leading cause of death in diabetes and especially in type 1 diabetes. Because it is more sensitive, it has to be managed more closely because you’re completely dependent on injecting that insulin and that’s why it’s so important to truly understand these underlying mechanisms. So, whether it’s type 1 or type 2 or prediabetes or whatever we need to understand how to manage it properly, but then we get to the big question if insulin resistance is that big a deal, what is the cause?

Root Cause

Yes, insulin resistance is the underlying factor present across all forms of diabetes, but we see different things, people always try to control the problem and not the cause. If you have a true comprehension of insulin resistance, you can personally address and potentially reverse it.

Insulin resistance arises from the accumulation of fat in tissues that are not naturally equipped for fat storage, particularly in the liver and muscles. When these tissues become saturated with fat, insulin loses its effectiveness, leading to trapped glucose in the bloodstream and elevated blood sugar levels and that’s what insulin resistance is.

Now we will try to figure out how fat reaches there in the cell.  If the fat in the cell is a problem, then why don’t we want to know how it reaches there and just treat that? As we all know, our bodies have glycogen molecules for storing glucose and lipid storage for storing fatty acids.

Debunking the Myth 

But if you claim that the presence of fat within cells is solely a result of a low-carb, high-fat diet and that fat enters cells simply because you consume dietary fat, I strongly disagree. Here, you are ignoring hormone mechanisms and physiological principles. So, let’s examine this in more detail. If you argue that the cell becomes overstuffed with fat solely because you ate too much fat, then the truth is that excess consumption of anything can lead to fat accumulation; it’s not limited to just excess fat intake. Our body’s survival mechanism dictates that excess intake, regardless of the source, is converted into fat, and insulin plays a key role in this process. Insulin is not inherently bad; it helps create muscles and stores fat for future use. According to basic physiology, insulin is a hormone that promotes fat storage, facilitates the conversion of glucose to fat, and prevents the conversion of fat to glucose. It promotes lipogenesis and inhibits lipolysis. This is a well-established fact.

Clarifying the Mechanism

There’s no point in debating it; this is how our bodies function. Any excessive intake triggers an insulin response, and as long as there’s an abundance of food, we tend to consume more than necessary, leading to an overload in the cells. We can think of this as overloading, clogging, or congesting the cells. Another contributing factor is frequent meals, which result in bloated, overloaded, and congested cells. However, I have not come across any studies that prove that fat accumulates in cells solely because individuals consume dietary fat. While there are many papers that discuss the presence of fat in cells, indicating insulin resistance and its impact on blocking glucose entry, there is no scientific evidence supporting the claim that dietary fat directly leads to fat accumulation in cells. This is a wrong correlation.

Fat Storage Mechanism 

Let’s say it in other words. Do grass-fed animals have fat-stored cells, and do they eat fat? No, because they primarily consume grass, which is pure carbohydrate. The fat in their cells results from the conversion of carbohydrates, as is the case in mammals. We store excess energy as saturated fat, just like grass-fed animals do. It’s the most efficient way to store surplus energy. Whether we eat excess fat or any other macronutrient, our bodies store it as fat in our cells. This means that excessive consumption of any type of food will be stored as fat. If we reduce our energy intake, we’ll begin to burn stored fat, regardless of the method used. The remaining question is how to achieve this. Some people opt for calorie restriction, but it’s often unsustainable as hunger eventually leads to overeating. Alternatively, a high-fat, low-carb diet can be effective because it induces satiety, resulting in fewer meals and lower calorie intake. Both approaches support consuming fewer calories; the key is finding the one that works best and is most sustainable for you.

Sustainable Weight Loss/Beat Insulin Resistance

Our standard diet is high in sugar; it’s high in carbohydrates, and it’s high in fat, especially processed low-quality fat. Overall, it is very low in nutrients because food processing destroys most of the good elements. It is just calorie-dense, and you eat frequently. It is high in inflammatory Omega 6s and it is high in the most common allergens such as wheat and processed low-fat dairy. So what causes insulin resistance is the overexposure of insulin. Our standard diet will cause chronic consumption of carbs eating too frequently and snacking. Then how do we fix this problem? Simply reverse the process and extend the absence of insulin to prevent its triggering over time, as the issue lies here.

If you don’t fix this, you’re not going to lose weight and all those workouts that you’re doing are a waste of time.

Effective Strategies 

Most diets don’t yield effective results and often leave you feeling constantly hungry. However, adopting a high-fat, low-carb diet, combined with intermittent fasting, can facilitate a more effective reversal of insulin resistance. This dietary approach, enriched with healthy fats, helps you stay satiated and content without the need for frequent eating. Incorporating intermittent fasting into your diet can accelerate the process even further. I’m not suggesting eliminating carbohydrates entirely, but rather focusing on obtaining them from green vegetables, which are low in calories and rich in nutrients. In essence, a low-carb, high-fat diet should consist primarily of green vegetables and healthy fats, providing essential nutrients to accelerate progress. If you wish to enhance your results, consider incorporating exercise, stress reduction, improved sleep, and specific supplements targeting the pancreas’s beta cells involved in insulin resistance.

Track Your Progress

So, if you want to know if your insulin resistance is improving, you either go for a test called Homa IR but I would suggest checking a few things like if your hunger is going away and you can go longer between meals without eating, your belly is disappearing that means the fat around the organs is going away especially the liver fat, your blood pressure going down, blood sugars are slowly getting under control, now you have a lot more energy that’s a real good indicator that it’s working.

Conclusion

In conclusion, our standard diet is full of sugar, carbohydrates, low-quality fats, and processed foods, which has led to an issue of insulin resistance. This dietary pattern, marked by nutrient scarcity due to extensive food processing, calorie density, frequent eating, and an abundance of inflammatory Omega-6 fatty acids, has far-reaching consequences for our health.

To combat insulin resistance, we must reverse this process by minimizing insulin exposure through dietary adjustments. The solution lies in adopting a high-fat, low-carb diet coupled with intermittent fasting. Such a diet provides satiety through healthy fats, allowing us to avoid frequent snacking. Incorporating intermittent fasting accelerates the benefits.

Importantly, we’re not advocating the complete elimination of carbohydrates but rather a focus on consuming them in the form of nutrient-rich green vegetables, which are very low in calories but high in essential nutrients.

The essence of a low-carb, high-fat diet, enriched by green vegetables and healthy fats, is to supply our bodies with vital nutrients, facilitating the reversal of insulin resistance. To expedite results, complementary measures such as regular exercise, stress reduction, adequate sleep, and targeted nutrient supplements can be incorporated. By addressing the root causes of insulin resistance and making these dietary and lifestyle changes, we pave the way for sustained weight loss and improved overall health.

Frequently Asked Questions (FAQs):

What is insulin resistance, and can it be cured with diet alone?

Insulin resistance is a condition where cells, particularly in the liver and muscles, become inefficient at responding to insulin, leading to elevated blood sugar levels. As per the American Diabetes Association, “While it may not be possible to defeat insulin resistance entirely, there are ways to make the body’s cells more receptive to insulin.”

Why is insulin resistance a concern?

Insulin resistance is not limited to diabetes; it is linked to various health issues, including hypertension, metabolic syndrome, cardiovascular problems, and strokes. It forms the basis for many degenerative conditions.

Can diet alone help manage insulin resistance?

Yes, adopting a healthy diet can play a substantial role in managing insulin resistance. However, it’s essential to maintain other healthy lifestyle habits such as regular exercise.

What dietary approach is recommended for managing insulin resistance?

The recommended dietary approach may vary for individuals, but a high-fat, low-carb diet has shown promising results for improving insulin sensitivity. However, individual responses may differ, and it’s crucial to consult with a healthcare professional.

Can insulin resistance be reversed with diet alone in older individuals?

While it may be more challenging for older individuals, it is not impossible to improve insulin sensitivity through dietary changes. Maintaining a healthy lifestyle is essential at any age.

Is insulin resistance solely caused by dietary fat intake?

No, insulin resistance is not solely caused by dietary fat intake. It is a complex condition influenced by multiple factors, including genetics and lifestyle. Excessive intake of any food can contribute to fat accumulation in cells.

How does insulin play a role in fat accumulation?

Insulin plays a role in promoting fat storage, converting glucose to fat, and preventing the conversion of fat to glucose. It promotes the creation of fat cells and inhibits their breakdown. This physiological function is well-established.

Can excessive consumption of any type of food be stored as fat in our bodies?

Yes, our bodies efficiently store excess energy as fat, regardless of whether the excess intake comes from fat, carbohydrates, or protein. The key is to manage overall calorie intake.

What is the most effective way to achieve sustainable weight loss and combat insulin resistance?

Sustainable weight loss and insulin resistance management can be achieved by reducing insulin exposure over time. This can be accomplished through dietary changes, such as adopting a high-fat, low-carb diet and incorporating intermittent fasting to induce satiety and reduce calorie intake.

What are the issues with our standard diet that contribute to insulin resistance?

Our standard diet is high in sugar, carbohydrates, and processed low-quality fats, and often lacks nutrients due to extensive food processing. It is calorie-dense, promotes frequent eating, and contains an excess of inflammatory Omega-6 fatty acids and common allergens.

How can a high-fat, low-carb diet help combat insulin resistance?

A high-fat, low-carb diet, when combined with intermittent fasting, can improve insulin sensitivity. Healthy fats promote satiety, reducing the need for frequent meals. This dietary approach focuses on obtaining carbohydrates from nutrient-rich green vegetables.

Is exercise important in combating insulin resistance?

Exercise can be a valuable component of managing insulin resistance. It contributes to overall health and weight management. However, dietary changes are a fundamental factor in addressing insulin resistance effectively.

How can I determine if my insulin resistance is improving?

You can assess improvements in insulin resistance by monitoring factors like reduced hunger, longer intervals between meals without eating, decreased belly fat (especially liver fat), lower blood pressure, and better blood sugar control. Increased energy levels are also a positive indicator of progress.

What is the essence of a low-carb, high-fat diet in combating insulin resistance?

The core of a low-carb, high-fat diet is to supply the body with essential nutrients, primarily from nutrient-rich green vegetables and healthy fats. This approach helps reverse insulin resistance and supports overall health.

What other lifestyle changes can complement dietary adjustments in managing insulin resistance?

Besides dietary changes, other lifestyle measures like stress reduction, regular exercise, adequate sleep, and targeted nutrient supplements can be incorporated to expedite the reversal of insulin resistance.

What are the benefits of addressing insulin resistance and making these dietary and lifestyle changes?

By addressing the root causes of insulin resistance and adopting a high-fat, low-carb diet along with other lifestyle modifications, individuals can achieve sustained weight loss, improved overall health, and better control of insulin-related issues.