How much weight loss is recommended to increase Insulin Sensitivity?
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Research has established direct correlation between weight loss and increase in Insulin Sensitivity. In fact, weight loss of just between 5% to 7% is enough to increase Insulin Sensitivity in a patient suffering from Insulin Resistance. Effectively, this means that if someone weighs 70 KG, only 3 to 5 KG of weight loss is a good start.
However, this weight loss should be achieved gradually, and not by going on extreme fasting diets. Also, it is important to sustain this weight loss. Ideal scenario is to implement lifestyle changes that promote weight loss and weight loss sustainability in the long term. Such lifestyle changes would include a combination of healthy diet as well as regular exercise.
Diet changes can help reverse Insulin Resistance?
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Diet changes can go a long way in reversing Insulin Resistance. Diet changes further help in weight loss as well. Contacting a dietician to prepare a suitable diet plan, and then following that religiously is the first start. A healthy diet plan, in case of Insulin Resistance patients, typically includes lots of fruits and vegetables, spread throughout the day. In addition to that, sugars should be avoided as much as possible. Similarly, empty carbs should be avoided as well. The diet plan can also be supplemented with dairy (low fat only), different types of nuts and seeds.
What type of lifestyle changes are recommended to overcome Insulin Resistance?
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In case someone is suffering from Insulin Resistance, he/she needs to quickly switch to a healthier lifestyle, so that this problem can be reversed. This includes quitting smoking, as tobacco can further increase the risk of diabetes as well as Insulin Resistance. Another important lifestyle change is getting adequate sleep. It has been sleep that not getting enough sleep can lead to Insulin Resistance, and even Type 2 diabetes. So, make sure you are getting at least 8 hours of good sleep. Last, but not the least, regular physical activity is a must. A 30 minutes of daily workout routine is very beneficial for someone suffering from Insulin Resistance. Such a workout should include Cardio, stretching, and muscle building exercises.
Feeling hungry after 2-3 hours of meal indicates Prediabetes or Diabetes?
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Imbalance Insulin can also disturb your metabolism of the body. People with prediabetes and Diabetes may feel hungry after 2-3 hours of meal as their metabolism is faster compare to the normal person.
DASH stands for ________________________?
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This eating plan is developed by the National Institutes of Health. This diet includes low calorie fruits and vegetables, low fat dairy products, and fibrous food. They include nutrients, which are helpful for hormonal balance. This diet also helps you to avoid carbohydrates and sugar product. It makes you feel full by taking high protein foods like fish, egg, chicken, etc.