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Prevent Insulin Resistance

If you experience fatigue after meals, upper abdominal obesity, or an inability to lose weight,  chances are you could be insulin resistant.  So, to get a better grasp on how keto can avoid or reverse insulin resistance let’s take it step by step.

What is Insulin?
Insulin is a hormone secreted by the pancreas. The primary function of this hormone is to manage sugar (glucose) levels in the bloodstream from the food we consume.  This is how the body gets energy or better yet fuel to function.

What causes Insulin Resistance?
Insulin resistance occurs when the cells in our muscles, fat and liver don’t respond the way they should to insulin.  As a result, the pancreas makes even more insulin to help the glucose enter the cells. 

But we must consider other factors.  The most prominent cause is higher levels of fatty acids in the blood.  Excessive calorie consumption, obesity, build up of visceral fat in the belly and around your organs are other contributing factors.  High fructose, added sugars, physical inactivity, disrupted gut microbiomes, inflammation and unfortunately, genetics are also linked to insulin resistance.

Are fat good or bad for me?
Well, there are good fats and bad fats. In my previous post on ketosis, we explained why burning healthier fats are a better source of energy versus sugar from carbs.  

Many haters believe that fat is a bad word.  But I promise you, fat is just misunderstood.  So let’s start with clearing up a few things.  The bad fats are saturated and trans fats and if you consume too much it can lead to heart disease or a stroke.  However, monounsaturated and polyunsaturated are the good fats.  They aid in reducing the body’s bad cholesterol.  

If you’re not sure what fats you can have check or get your free download

Fats to avoid
Fried foods
Frozen pizza
Baked goods
Processed meats
Processed foods like snacks
Corn oil
Canola oil
Grapeseed oil
Peanut oil
Rapeseed oil
Safflower oil
Soybean oil
Sunflower oil
Margarine
Vegetable shortening

Does Insulin resistance have side effects?
When amounts of insulin in your body are higher than normal you can develop Hyperinsulinemia  Studies have shown a link between hyperinsulinemia and type 2 diabetes.  Yea, this is definitely a bullet I want to dodge!

How does keto correct insulin resistance?
A keto lifestyle focuses on eliminating the trans and saturated fats and replacing them with the healthier mono and polyunsaturated fats.   Burning healthier fats as a source of energy instead of burning sugar from carbohydrates is called ketosis.  Ketosis allows the body to become a fat-burning machine. When we significantly reduce our carb intake, it decreases our blood insulin levels. This is because fat does not require insulin to be absorbed into the cells for energy conversion. Thus, not even creating the need for insulin, so no insulin resistance. Yass!   

Can Intermittent fasting help?
Incorporating intermittent fasting also reduces insulin levels so it too can help aid in reversing insulin resistance.  You’ll have to be patient as it can take up to a year, but only if fasting is done consistently.  I’ve had the most success following the 16/8 fasting method.

Other ways to guard against insulin resistance
Get plenty of sleep
Exercise
Quit smoking
Reduce stress   

Knowledge is power and I believe the more you know the better equipped you’ll be on the road to a healthier you!