Insulin Resistance and Weight LossWhat is insulin resistance and why is it a problem? Insulin resistance is a major driver of chronic disease in this country and one of the factors that sets your weight set point. Insulin resistance is associated with diabetes, metabolic syndrome, coronary artery disease, stroke, hypertension, and the list goes on. This is one reason we test a fasting insulin in our weight loss programs at the Loveland Medical Clinic. This article is on how insulin resistance occurs and how you can reverse it.
Insulin and GlucoseInsulin is a hormone that allows the cells to absorb glucose. In the 1950’s we ate 3 meals a day with no snacks. This allowed insulin levels to return to baseline on a daily basis. These days meal frequency has increased with snacking which just did not exist in the 50’s. Because of this and an increase in the poor quality of processed foods our insulin does not return to baseline levels. Insulin is the fat storage hormone and will cause your body to store fat as long as you are constantly running an elevated level of glucose.
How Insulin Resistance OccursLet’s use an analogy to explain insulin resistance. Imagine a train that comes by everyday. The train cars are the cells in your body. The passengers are glucose. When the train cars are empty the passengers(glucose) can easily get into the train. The cells(train cars) can use up only so much glucose per day. Insulin is what opens up the train car doors and allows glucose(passengers) to enter. Now imagine that after years and years of too much glucose the cells are not using up all the glucose(emptying the cars of passengers). So now when the train arrives the cars have people in them already. So insulin starts to push people into the train cars just like the people pushers in the Tokyo subway system. You end up needing more and more people pushers(insulin) to shove people into the train cars as they get more and more stuffed. That is insulin resistance.
Liver and Insulin ResistanceThe liver has 2 functions with insulin. If your glucose drops low it produces glucose. If your glucose is high it converts glucose into fat. Back to the subway analogy. Image the car comes by and the car is full of people and you can’t stuff anymore people in. Excess glucose(passengers on the platform) in the blood is toxic to the body and something has to be done by the body about this. The stranded people on the platform(blood glucose) is converted by the liver into fat. The liver can make fat forever which is why people end up with fatty liver disease and obese. This is what is called metabolic syndrome.
Reversing Insulin Resistance (Diabetes Type 2)Now that we understand that too much glucose and insulin are the cause of insulin resistance we can devise a simple treatment.When your medical provider places you on insulin or drugs that increase insulin in the body they are not solving the problem, they are making it worse. The problem is excess glucose and all the cells are stuffed with that already. You need to get rid of the excess glucose which will solve the insulin resistance problem. That is where a low carbohydrate diet comes in. Everyone is different in how their body uses up insulin. In general you need to get under 75gm of carbohydrates per day to start reversing this . Some people are so carbohydrate sensitive that they need to get under 20 gm of carbs per day. A ketogenic diet accomplishes the same thing and reverse this problem faster. The fastest way to reverse this is fasting. When you do not eat you have no glucose and your body will use up all those extra passengers hanging around. Then the body will start using up the fat since no glucose is available for fuel. The only essential macronutrients are fats and protein. The brain functions great on fats because it will break them down into ketones and it will create glucose from fatty acids. The ancient Greeks used to fast for the sole purpose of improving their mental clarity.
Intensive Dietary Management ProgramThe Loveland Medical Clinic uses all the above methods in their Intensive Dietary Management Program. We will wean you off your diabetes medications and reverse your diabetes. If the insulin resistance is taken care of , you solve the type 2 diabetes problem. If this is something you are interested get in touch with us and we can get you started.
6 Month Program [Read more…]
Kobe Sushi Review Healthy Eating LovelandThis is a review of one of my favorite places in Loveland to eat. My wife and I frequently walk to this place since it is only 15 minutes away. We will eat dinner there and then walk back home. One reason I am doing reviews on a variety of restaurants is that people often ask what can I eat when I am on the 22 Day Weight Loss Program. I alway emphasize that eating whole, unprocessed foods is best. While you are in the weight loss phase you should be avoiding carbohydrates and starches, if you are in the maintenance phase it is ok to cycle in starches and carbs occasionally.
PriceI find the price very reasonable. I love fresh fish and seafood and that has to be flown in so you know it is not going to be cheap. They still manage to keep the prices down. I tend to order the sashimi dishes that are platters and I find them a better deal. I like the Classic and Deluxe platters. You do get a soup and salad with those plates. They have nice lunch specials.
ConceptIt is a sushi restaurant. They have a nice sushi bar that you can sit at or nice dinner tables if you prefer that. They serve the typical Japanese cuisine with a splattering of other Asian dishes such as Pad Thai. You can get bento boxes there. Yes, you can eat with chopsticks or a fork and knife if so inclined.
ExecutionThe restaurant runs extremely well. Lunch times tend to be busy. I really like that the owner/manager gets out and helps the employees. There is convenient parking in front and back with there being more spaces in the back. There is a rear entrance that you can enter from. I like eating at the sushi bar but not everyone likes that so you can eat at dinner tables. There is definitely more seating at this place that you think. They also have a back patio which is not currently open. The place just has a nice vibe.
ValueI believe you are getting what you pay for at this place. This is the best sushi restaurant in Loveland. You would have to go to Westminster Colorado to find the next best place to eat sushi. To sum it up great food, great service, and my favorite sushi place in Northern Colorado.
22 Day Weight Loss ProgramFor those of you in the 22 Day Weight Loss Program I recommend you stick with sashimi. You will have to get your added fats at home . If you are in maintenance phase using the sushi as a carb reload is fine. Remember if you do intermittent fasting that getting nutritious food is important because you need to get your essential vitamins and minerals. Fish is full of Vitamin D and omega 3 fats which Americans are chronically deficient in. As always if you have any questions post them on our FB page and I will answer them.
Weight loss and vacation Loveland Medical ClinicSo you are going on vacation. Congratulations. The question is how do I eat healthy when I am on vacation. That is what this article is all about. I recently went on vacation to Spain and this is what I did. Some vacations are more active than others. If you are one of my patients you already know that diet is 95% of weight and exercise is only about 5%. Exercise still is important for so many other functions so do not ignore this. I hiked and biked the Way of St James in Spain in April and for 24 days traveled “The Way”. Since I am on a ketogenic diet that basically means minimal carbs in my diet. While possible, why would I want to do this on vacation ? I wouldn’t and I didn’t.
My Vacation Eating PhilosophyMy philosophy is that their is a time for feasting and a time for fasting. Remarkably our bodies are well designed for this. Think about your caveman ancestors. They killed something and feasted for a short while. Following that who knows when they would get their next meal and were in a forced fast for a while. You have 40,000 calories of stored fat in your body. You could walk across the United States on you fat stores. Vacation is not the time for fasting though. You are celebrating your hard work so go out and enjoy yourself.
My Vacation Eating RoutineMy routine in the morning was I got up and walked till I found a cafe that served espresso. The Spanish really love their coffee and know how to make it. I would walk a couple more hours and have another espresso. Those of you who have done the 22 Day Weight Loss Program know that I do not advocate eating fruit unless you are exercising. Since I was walking or biking daily I took advantage of this and ate oranges everyday. Spanish oranges are the bomb. Later on in the trip I did start to eat breakfast around 10am or so and that usually consisted of eggs with bacon/ham/chorizo and a bit of bread. I know, I do not advocate eating bread either but I was on vacation and I did enjoy myself. Spain does not have an obesity problem. I believe part of the cause of this is they eat only freshly prepared, unprocessed foods. I do not know what the big cities are like but I basically saw no fast food in any of the smaller cities and rural areas. The tapas and pinchos are all freshly make and consist of healthy ingredients like fish, eggs, olive oil, and some bread. I ate potatoes while here and those were never deep fried. In St Jean (France) I found a macaroon store and you better believe I indulged.
Vacation SummaryIn summary , when you are on vacation enjoy yourself. I did put off the first meal of the day as long as possible. I ate whatever I wanted but I ate in moderation as well. I was lucky in that the Spanish do cook wonderfully unprocessed meals which are healthy in themselves, but I did not concern myself too much about what I ate. If you are ever in Spain make sure you try paella which is a famous Spanish dish made with rice. Bon apetite
Juicing Review and Weight LossI am not a big proponent of juicing but I do believe it can complement a healthful diet. The Standard American Diet is so bad that juicing is an improvement upon this.
Benefits of JuicingHere are some reason that juicing might be helpful to your heath.
- Juicing can help you absorb the nutrients from the vegetables since many of us have impaired digestion through years of bad eating.
- Not many of us get the recommended amount of vegetables in our diet so juicing allows us to consume more vegetables in an easy manner.
- Many of us tend to eat the same vegetable again and again so juicing encourages us to consume a wider variety of vegetables.