Insulin Resistance and Weight Control

Dietician Oyku Yildirim Urganci

Insulin Resistance and Weight Loss

Insulin is a hormone secreted from the pancreas. Its main task is to regulate the amount of blood sugar and is effective in protein and fat metabolism.

What Is Insulin Resistance?

Muscles, fats and cells in the liver in our body cannot respond to insulin properly; It is defined as the inability to use glucose intracellularly. In this process, the pancreas produces continuous and large amounts of insulin in order to tolerate the increased glucose in the blood and to break the resistance developing in the cells, causing the blood sugar level to rise.

In summary, we can summarize the insulin resistance situation as follows; After the meal, insulin resistance and the inability of glucose to enter the muscles and liver cause sugar accumulation in the blood.

The main causes of insulin resistance are;

Obesity,
Increase in the amount of fat in the blood,
It is the increase of fat in the internal organs and the fat tissue in the waist area.
 

Pay attention to the symptoms we will now enumerate; Studies have reported that 70% of obese individuals may have insulin resistance. With this;

Frequent desire to eat sweets
increased appetite,
Quick hunger after meals
Fat around the waist,
Experiencing situations such as snacking, sweet cravings, sleepiness, especially between 16.00-17.00,
‘Acanthosis Nigricans’ browning in the armpits, groin, neck areas,
fatty liver,
Menstrual irregularities in women.

HOW SHOULD THE NUTRITION PROGRAM BE?

First of all, nutrition + sports + drug therapy in Insulin Resistance should be proceeded in a disciplined manner. For this reason, you should definitely advance the process with an endocrinologist and nutritionist.

During the feeding process, you should pay attention to:

Individuals with insulin resistance should avoid frequent meals to prevent insulin fluctuations.
Prefer meals with low glycemic index,
You should stop eating 2 hours before going to bed,
Avoid foods containing refined sugar
Oven cooking methods should be preferred,
Legumes should be consumed 2 times a week,
Avoid white rice and white flour. Whole wheat rice or wholemeal pasta should be preferred.
Your pulp intake should be increased,

While being careful that the fruit you prefer is not too ripe, be sure to consume it with 2 tablespoons of yogurt to balance your blood sugar.

Let Walking Be Your Lifestyle… The exercise you will do increases insulin sensitivity.

However, do not neglect your medication use under the supervision of a doctor.