The Misunderstood Diagnosis: Insulin Resistance
Insulin resistance is a condition that shifts the way your body handles energy and fat. Despite its severity, it does not require strenuous military-level discipline to reverse. By understanding the new mechanisms at play, you can begin to shed fat that once seemed immovable.
Stop Counting Calories
Contrary to popular belief, the body doesn’t count calories. Instead, it tracks insulin levels. A key focus should be on how much insulin your body is producing rather than merely calories consumed. Elevated insulin during food consumption directs energy storage into the liver, muscles, or fat cells, promoting weight gain.
Understanding Insulin’s Role
Type 1 diabetes offers insights into insulin’s function. Without sufficient insulin levels, individuals with type 1 diabetes can’t store energy as fat, leading to severe consequences if not managed properly. It shows us insulin is not the enemy but highlights the issues when it’s produced excessively.
The Impact of Food Types on Insulin
Different foods raise insulin levels to varying degrees. Carbohydrates cause the most significant increase, followed by proteins, while fats have the smallest effect. A diet high in fats with minimal carb intake helps maintain low insulin levels, boosting metabolism without the need for fat storage.
The Concept of a High Fat Diet
Switching to a high-fat diet might seem counterintuitive for weight loss, but it can actually enhance metabolism. Studies have shown that even adding significant calories from fats like MCT oils can result in weight loss due to the reduced insulin production and increased metabolic rate.
The Timing of Eating Matters
The timing of meals impacts insulin resistance significantly. Consuming food earlier in the day, particularly around dawn, better aligns with your body’s natural cortisol cycle, reducing overnight insulin spikes that can occur with evening eating.
Measuring Insulin Through Proxies
To effectively reverse insulin resistance, it’s crucial to measure the metrics related to insulin, though direct measurement can be complex. Instead, track glucose and ketone levels. The Dr. BOS ratio uses these metrics to estimate insulin levels, with a lower ratio indicating lower insulin production.
Keeping Track with the Dr. BOS Ratio
The Dr. BOS ratio acts as a reliable proxy for tracking insulin levels. Measure glucose and ketones in the morning to obtain a clearer picture of your body’s insulin efficiency, free from day-to-day noise, helping to monitor progress over time.
Implementing Effective Strategies
Incorporating high-fat foods, watching meal timing, and regularly measuring key indicators like glucose and ketones form a comprehensive approach to counteracting insulin resistance. These strategies work together to recalibrate how your body processes insulin and stores fat.
Discovering Foods for Insulin Resistance
For those seeking specific dietary recommendations, further insights are available on the best foods to manage insulin resistance. Learning to incorporate these foods can play a vital role in effectively managing insulin levels and promoting overall health.
