The biggest problem of those with insulin resistance is not being able to lose weight. The biggest mistake people make in order to lose weight is skipping meals. In those with insulin resistance, blood sugar will drop considerably after long-term fasting. When you eat dinner in the evening, the brain will go into defense and increase appetite, causing you to eat as if you are attacking the food. After eating fast and too much, your blood sugar will suddenly rise. This time, your brain will stimulate your pancreas and excess insulin will be released. Excess insulin does not take blood sugar and throw it out, it turns the sugar into fat, which means you gain weight. Rapidly rising blood sugar will drop at the same rate, which leads to conditions such as fatigue after eating and sleeplessness.
It is necessary to choose filling foods with low glycemic index, low calorie content and high fiber content. Of course, it is not possible to lose the weight gained over the years in one go. It is unthinkable that someone who consumes fewer calories than he consumes will not lose weight.
With a healthy nutrition program and regular exercise program to be implemented patiently, insulin resistance will be broken over time. The idea that "I will diet for a while and lose weight, then I can eat anything and stop exercising" is quite wrong, healthy nutrition and regular exercise are essential throughout life.
HOW OFTEN AND AT WHAT INTERVALS SHOULD I EAT?
strong>It would be appropriate for people with insulin resistance to eat frequent small meals. There should be three main meals and three snacks. Breakfast must be had in the morning. There should be approximately 2.5-3 hours between meals.
WHAT SHOULD WE AVOID, WHAT SHOULD WE STOP EATING AND DRINKING?
Tea sugar and all foods made with tea sugar. foods, ready-made fruit juices, processed foods (sucuk, salami, sausage), pastries made with white flour and ready-made foods should not be on your table. Whatever is consumed, the amount should be reduced. For example, if you exaggerate the amount of nuts because they are beneficial, you will not be able to lose weight or even gain it due to excessive calorie intake. Instead of cooking delicious meals, healthy cooking methods should be chosen. Choosing raw or boiled vegetables instead of fried vegetables, adding less salt and oil to meals, or Like consuming whole wheat bread instead of plain bread. You should bring the meals to the table as much as you will eat, not in large containers. Instead of eating quickly, you should chew the bites a lot and eat the food slowly.
WHAT SHOULD I EAT
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There must be protein in breakfast and one of the main meals. Protein will keep you full and make it easier to lose weight. Fruits with a low glycemic index should be consumed as one of the snacks. For example, an apple with its peel can be eaten instead of watermelon. 2-3 portions of milk and dairy products and plenty of green vegetables and salads should be consumed. Olive oil should be used in meals and saltas. It is necessary to consume 2.5-3 liters of water, spread throughout the day. Herbal teas (green tea) can be consumed to help break insulin resistance.
WHAT IS THE LINK BETWEEN SPORTS AND INSULIN RESISTANCE?
Regular exercise. Doing so is one of the most important factors in breaking insulin resistance. There are also some points to consider when doing sports. A sufficient heart rate increase must be achieved, the body should not be taken for longer breaks than necessary and the exercise should not be less than 40 minutes a day. As with nutrition, exercise should be according to the person's age and diseases.
WHEN THE RESISTANCE IS BREAKED...
Those who have managed to break insulin resistance with proper nutrition and exercise. People begin to lose weight, but it should not be forgotten that weight loss may still progress slowly. Weakness, drowsiness, sudden hunger, irritability, sweet tooth, headache will disappear and you will step into a better quality life.
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