Do you have a weight problem?
Are you someone who gains weight easily and loses weight with difficulty?
It helps if I drink water, or I eat as much as a bird, but I get fat like an elephant! Are you one of those who say?
Are you someone who gets sleepy after a meal or craves something sweet after a meal?
Today's medicine reveals that the common cause of these problems is often insulin resistance.
Insulin resistance is the most important cause of the weight epidemic, which has reached annoying proportions in recent years, and causes everything from obesity to diabetes, from hypertension to gout, from cardiovascular diseases to cancer. It is behind many health problems.
What is Insulin Resistance?
Insulin is a hormone secreted by the pancreatic gland and regulates the level of sugar in the blood. The source of sugar in the blood is sugar taken with food, all kinds of sweet foods and other carbohydrates, that is, floury and starchy foods. All kinds of carbohydrates turn into sugar in the body. Cells take the sugar in the blood through insulin and use it as energy.
Sugar is used as a kind of "fuel" to provide the energy necessary for the metabolism to work. If the sugar level in the blood rises too much, the pancreas gland begins to secrete more insulin. Excessive levels of insulin in the blood cause the food eaten to be rapidly converted into fat and stored, and insulin receptors (the points where insulin acts) especially in the heart and liver cells become desensitized.
Just diet is not the solution!
In weight problems caused by insulin resistance, a low glycemic index diet and developing an active lifestyle are the beginning of the treatment. However, it is not possible to solve the problem just by dieting.
Because the possibility of uric acid excess, cholesterol, triglyceride imbalance, hypertension and diabetes that develop along with insulin resistance also needs to be resolved with the appropriate treatment method. It is necessary to use the medications prescribed by the doctor carefully, within the plan determined by the doctor, and to eat as determined by the nutrition and diet specialist.
Resistance on the Low Glycemic Index Diet
Insulin The most effective way to avoid falling into the resistance trap is to make changes in your diet and give up wrong and harmful eating habits.
You can make a 10-item plan for this.
01. Always reduce the portion sizes you consume. Eat often and little.
02-Plan your meals to be strong in the morning and noon and light in the evening.
03-Make a nutrition plan based on vegetables and fruits, but do not overdo the fruit. Consume these between meals, not right after the meal.
04-Stop eating and drinking anything 2-3 hours before going to bed.
05-Instead of sugary and carbonated cold drinks, eat healthy foods. Choose beverages and consume plenty of water.
06-Read the label information of the foods you consume.
07-Eat and drink less carbohydrate group foods. Prefer boiled, grilled or baked foods instead of fried.
08-Do not miss whole grains (unmilled, whole grains) and legumes from your table.
09-Foods with low glycemic index consume; Potatoes, peas, rice, bananas, melons, figs, grapes, white flour and sugar have a high glycemic index.
10. Reduce white bread, stay away from white rice. Limit any food made from white flour.
This condition primarily causes insulin to be released inappropriately to blood sugar. The presence of excess insulin turns individuals' metabolism into a "fat conversion" and "fat storage" machine. Worse, this leads to a kind of vicious circle. The relationship between insulin resistance and weight feeds each other in a kind of chicken-and-egg relationship.
What are the symptoms?
The fattest areas in your body are the waist, belly and abdomen. If it is in the region, this indicates that that person may have an insulin resistance problem. The main signs of insulin resistance are; Dessert cravings, fondness for floury and starchy foods, frequent and rapid hunger, night eating, fast eating, sweating after meals, drowsiness, weakness, fatigue, palpitations, irritability when hungry, impaired concentration during hunger and after meals, forgetfulness, morning fatigue. , headaches, edema and swelling
Insulin resistance patients start looking for something to eat again shortly after meals and complain that they tend to fall asleep due to a feeling of heaviness after meals.
It will require you to change your underwear several times a night. If you wake up sweating profusely, if you wake up feeling unhappy, unhappy, tired, exhausted, angry, tense or even with a headache in the morning, if you experience frequent hunger pangs during the day and say "I wouldn't feel comfortable if I didn't have biscuits or chocolate at hand", immediately think that your problem may be insulin resistance.
You should consult a healthcare institution that specializes in Diabetes and Insulin Resistance.
How to Diagnose?
Investigating insulin resistance is an extremely easy process. It is enough to give a blood sample in the morning on an empty stomach.
Blood sugar and insulin values in these blood samples will be checked, the sugar and insulin values obtained will be applied to a formula and your level of insulin resistance will be calculated.
If If you want to fully understand the situation regarding Diabetes, beyond insulin resistance, this time the Glucose Tolerance test is applied.
Similarly, blood sugar is measured on an empty stomach in the morning and then a drink containing approximately 75 grams of pure Glucose is given and the first and second Glucose is checked in the blood sample two more times within hours. As a result, it is clearly revealed whether you have diabetes or are a candidate for diabetes.
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