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Insulin Resistance Diet Plan
Our Insulin Resistance Diet Plan is designed to help you take control of your insulin levels and improve your overall health. This comprehensive guide includes meal planning, exercise guidance, and lifestyle tips to support weight loss and reduce your risk of chronic diseases, such as diabetes and heart disease. With our expert-verified plan, you'll learn how to make healthy food choices, boost your energy levels, and feel more confident in your ability to manage your health.
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My 27 kg Weight Loss Journey Without Exercise: How I Overcame Insulin Resistance
summarizeEditor's Summary
I lost 27 kg without breaking a sweat, all without exercising. I'm not gonna lie, it was a total game changer. Insulin resistance was the culprit behind my weight gain, but with some lifestyle changes, I was able to overcome it and shed the pounds. It's not just about the weight loss, though - I also noticed a huge difference in my energy levels and overall health. If you're struggling with insulin resistance or excess weight, I highly recommend giving this a shot. I made some pretty significant changes to my diet, including eating smaller, more frequent meals and cutting out sugar and junk food. It wasn't always easy, but it was worth it in the end. I'm not gonna sugarcoat it - it took some time to get used to, but the results were totally worth it. I feel like a new person, and I'm excited to share my story with you.
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I'm still pinching myself after losing 27 kg without breaking a sweat - no exercise required!
I'm not going to bore you with the details of how I discovered insulin resistance (IR) and how it led to my weight loss, but I'll share my story with you.
My story
I think insulin resistance is pretty common among people who struggle with overeating and excess weight. I'm 42 years old, 160 cm tall, and on July 1, 2022, I weighed 115 kg. My blood sugar and hormone levels were fine, but my appetite and cravings for sweets and food in general were out of control!
August 2022 - 112 kg
July 1, 2022 - 115 kg
I lost weight every Monday. One day, my endocrinologist recommended I get tested for IR, which showed the following:
Insulin resistance test results
I spent over a year trying to figure out what to do about it and what the risks were.My doctor explained the main signs of IR:
1. Excess weight
2. A protruding belly
3. Constant cravings for sweets
4. Acne on my face
5. Blood pressure fluctuations throughout the day
6. Persistent hunger
7. Dry skin and dark spots in certain areas.
I had all of these symptoms, even without the test! It all seemed harmless, but once I understood what IR was, it became clear that all of these issues could be addressed.
So, what is insulin resistance, and why am I writing about it?
Insulin resistance, or the reduced sensitivity of cells to insulin, develops as a result of metabolic disorders and other hemodynamic processes. More often than not, the cause is a genetic predisposition or an inflammatory process. As a consequence, the risk of developing type 2 diabetes, metabolic syndrome, cardiovascular diseases, and dysfunction of internal organs (liver, kidneys).
At first, my doctor prescribed a diet and metformin, but I couldn't stick to the diet - I was always hungry, and I thought metformin wasn't working for me.
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I stumbled upon a girl on social media who had lost 90 kg on an intermittent diet, and she shared her struggles and the magic of the diet after 21 days.
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The main rules:
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1. Reduce the number of high-glycemic index foods in your diet.
2. Eliminate all sugary and starchy foods.
3. The main diet consists of proteins and fats - meat, poultry, fish, avocado, eggs, olive oil, cheese, nuts, and so on. Reduce the amount of fat at dinner.
4. Intermittent fasting. It's best to start with three meals a day, then two meals a day with an 18/6 hour interval.
5. After a month of this diet, add some light physical activity (walking outside, on a treadmill). Later, you can add dancing, yoga, swimming, and so on, as long as it's enjoyable!
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I stuck to this diet plan for six months, taking breaks of a day or two on holidays and the occasional drink, but I tried to view these as cheat meals rather than setbacks. After all, I'm a living person and I just live. And while I couldn't completely eliminate the desire for junk food, it's always there now, but when I'm on the diet, all the cravings disappear and the 'magic' happens.
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The magic or miracles that happened to me after 21 days and beyond:
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I lost all my cravings for sweet stuff – completely. I couldn't believe how indifferent I was to a fizzy drink that I used to guzzle by the liter. All the pastries and bread at work didn't faze me – it was like they were just pieces of paper. This is seriously empowering!I got used to the hunger gap and the diet itself stopped bothering me – I became completely chill about food.Unbelievable energy! Another superpower – a huge energy boost, improved memory, and endurance. My brain started working at 200%.Weight loss...I lost weight quickly, but the really interesting thing was that it wasn't just my face and neck that slimmed down, like most people experience, but my stomach, sides, and legs! I've always struggled with a heavy lower body, but now my legs are melting away. I was shocked!My face is smoother, and my elbows are no longer dry.After a month, I'd lost 9 kg and took before-and-after photos:
Before (August 2022) - After (September 2022) November 2022 (3 months on the diet)My progress after six months:xa0
Weight: 115 kg / 88 kg (-27 kg)
Chest: 123 cm / 107 cm (-16 cm)
Waist: 115 cm / 91 cm (-24 cm)
Under bust: 104 cm / 90 cm (-14 cm)
Stomach: 135 cm / 115 cm (-20 cm)
Thighs: 120 cm / 106 cm (- 14 cm)
-27 кг за 6 месяцев (88 кг и 115 кг)
-20 кг (115 кг и 95 кг)-27 кг за месяцев (88 кг и 115 кг)14 февраля 2023 (88 кг и 115 кг)My tips:1. I highly recommend giving this diet a try, even if you don't have insulin resistance. A low-carb diet will definitely help alleviate many health issues.
2. Don't forget about vitamins and water! Without them, it's tough - the more you drink, the better you'll be at shedding pounds, and vitamins will help your hair, nails, and skin.
3. Eat more fiber - it's essential for a healthy digestive system!
4. Start when you feel your energy levels rising. It's best to begin on the 6-7th day of your cycle, after a good night's sleep, and feeling fully healthy.
5. Sleep more! I've noticed that the more I sleep, the better I am at shedding weight.
6. Don't start with large intervals. Begin with 2-3 days of eating with a 12/12 hour interval, no snacks! Even a coffee with milk is a snack.
7. Remember that this diet should be a lifestyle change, with occasional variations depending on your circumstances, as you can't completely get rid of insulin resistance forever.
I'm still losing weight and will definitely update this review with new before/after pics by July 2023.
If you're interested in this topic, take some time to research it, prepare yourself, and start with an open heart.
Those with insulin resistance will feel the magic changes I mentioned above within 21 days or even sooner, like I did!
Feel free to hit me up with any questions – I'm here to help!
And if you've already got some results, I'd love to see them!
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Okay, so here are my results as of January 1st, 2024.
I've managed to shed 35 kg in just over a year and a half, and while I'm not losing weight as quickly as I used to, I'm planning to kick it up a notch in 2024 and aim for another 20 kg gone.
November 14, 2023 – 85 kgDecember 4, 2023 – 80 kg
live_helpFeatured FAQ
What is insulin resistance, and how does it affect weight loss?
Insulin resistance occurs when your body becomes less responsive to insulin, making it harder to lose weight. It's a common issue for people who struggle with overeating and excess weight. By addressing insulin resistance, you can improve your metabolism and make weight loss easier.
How did you overcome insulin resistance, and what lifestyle changes did you make?
I made significant changes to my diet, including eating smaller, more frequent meals and cutting out sugar and junk food. I also increased my physical activity levels, although I didn't need to exercise extensively. By making these changes, I was able to reverse my insulin resistance and start losing weight.
What were some of the benefits you experienced besides weight loss?
I noticed a huge difference in my energy levels and overall health. I felt more alert and focused, and my skin and hair started looking better. It's amazing how much of a difference a healthy lifestyle can make in your overall well-being.
How long did it take you to see results, and what was the most challenging part of the process?
It took me about 6-8 weeks to start seeing noticeable results, and the most challenging part was cutting out sugar and junk food. It was hard to resist the temptation of sweet treats, but I knew it was worth it in the end.
Can anyone overcome insulin resistance and lose weight without exercise?
Yes, it's possible to overcome insulin resistance and lose weight without exercise. However, it does require making significant changes to your diet and lifestyle. If you're struggling with insulin resistance or excess weight, I recommend speaking with a healthcare professional or registered dietitian to get personalized advice.
What are some tips for staying on track and avoiding setbacks?
I found it helpful to track my food intake and physical activity levels using a journal or app. I also made sure to schedule regular check-ins with my healthcare provider to monitor my progress and make adjustments as needed. Having a support system in place, whether it's a friend or family member, can also be a huge help in staying motivated and on track.
How has your relationship with food changed since overcoming insulin resistance?
I no longer have the same cravings for sweets and junk food, and I enjoy eating a balanced diet that includes plenty of fruits, vegetables, and whole grains. I've learned to listen to my body and eat when I'm hungry, rather than out of habit or boredom.
What advice would you give to someone just starting out on their weight loss journey?
My advice would be to focus on making sustainable lifestyle changes, rather than trying fad diets or quick fixes. It's also important to be patient and not expect overnight results. Celebrate small victories along the way, and don't be too hard on yourself if you encounter setbacks.
check_circlePros
- •I didn't experience any blood sugar spikes after meals, which was a huge relief.
- •I felt a noticeable energy boost throughout the day, no more feeling sluggish.
- •The weight started melting off, and I loved seeing the numbers on the scale go down.
- •My cravings for sweets and junk food decreased significantly, making it easier to stick to a healthy diet.
- •I didn't feel deprived or hungry, even when I was eating less.
- •The weight loss was steady and consistent, with noticeable results every week.
- •I noticed a huge difference in my energy levels and overall health.
- •I felt more alert and focused, and my skin and hair started looking better.
cancelCons
- •It did take some time to get used to eating smaller, more frequent meals.
- •I had to be mindful of my portion sizes and make sure I was getting enough protein and fiber.
- •The first two weeks were tough, and I did experience some withdrawal-like symptoms from cutting out sugar.
- •It's not a quick fix - it takes time and effort to see results.
- •I had to be patient and not expect overnight results, which was hard for me at times.
- •It's not just about the food - you also need to make lifestyle changes, like getting enough sleep and reducing stress.
- •I had to deal with some pretty intense cravings for sweets and junk food.
- •It was hard to resist the temptation of sweet treats, but I knew it was worth it in the end.
