Insulin resistance is a metabolic condition that affects millions of people worldwide. It is a precursor to type 2 diabetes, heart disease, and obesity. The problem with insulin resistance is that it often goes undiagnosed, leading to serious health complications down the line. Dr. Boz, has first-hand experience with this issue. She was overweight, had high blood pressure, and struggled to lose weight despite following various diets. It was only after she discovered the ketogenic diet that she was able to reverse her insulin resistance and regain her health.
The Problem with Life-long Dieting
Dr. Boz had been dieting since high school. She followed strict calorie-deficit diets, skipped breakfast, had salads for lunch, and exercised enough to create a calorie deficit. However, she was still overweight, and her health was deteriorating. She tried everything from juicing to counting points but only managed to lose weight temporarily before gaining it all back.
The problem with dieting is that it is unsustainable in the long term. Most people cannot maintain a calorie deficit diet for extended periods without giving in to cravings and binge eating. Additionally, many diets are marketed as heart-healthy, but they may not address the root cause of insulin resistance.
The Keto Continuum and Discovering Insulin Resistance
Dr. Boz discovered the book "Keto Continuum," which introduced her to the ketogenic diet. She started checking her blood sugar levels at home and discovered that they were consistently around 100, even after 12 hours of not eating. This led her to realize that she was insulin resistant, which is a common precursor to type 2 diabetes.
Insulin resistance is a condition where the body's cells become resistant to insulin, which is responsible for moving glucose from the bloodstream into the cells. When this happens, the body produces more insulin to compensate, leading to high levels of insulin in the bloodstream. This can cause a host of health problems, including weight gain, high blood pressure, and type 2 diabetes.
The Role of the Ketogenic Diet in Reversing Insulin Resistance
The ketogenic diet is a low-carbohydrate, high-fat diet that has been shown to be effective in reversing insulin resistance. It works by reducing the body's dependence on glucose for energy and increasing its use of ketones, which are produced by the liver when the body is in a state of ketosis. This leads to a reduction in insulin levels and an improvement in insulin sensitivity.
The Beginning Food List for Reversing Insulin Resistance
When starting a ketogenic diet, it is crucial to understand the essential food groups that should be included in your ketogenic diet. Dr. Boz, a keto expert, recommends a list of foods that are ideal for insulin resistant patients. This food list includes eggs, fatty meat, butter, canned fish, hard cheese, cream, supplements, and high fatty nuts.
1. Eggs: The Perfect Protein Source
Eggs are an excellent source of protein and fat, making them an ideal food for the ketogenic diet. However, some people may have an egg allergy, which can be a concern. Dr. Boz suggests that if you are insulin resistant, you should focus on the egg yolk, as this is where most of the nutrients are located. In contrast, egg white is typically the part that people are allergic to. Eggs are a versatile food that can be cooked in various ways, making them easy to incorporate into your diet.
2. Fatty Meat: A Key Factor for Insulin Resistant Patients
Fatty meat is another essential food group that should be included in your ketogenic diet. Meat such as bacon, sausage, and marbled steak are high in fat, which can help suppress hunger and promote satiety. This is a key factor for insulin resistant patients who need to reduce their food intake and lose weight. Additionally, fatty meat provides essential nutrients such as protein, iron, and zinc.
3. Butter: The Perfect Addition to Your Diet
Butter is an excellent addition to the ketogenic diet, providing a good source of fat and flavor. It is a versatile ingredient that can be used for cooking, baking, or even added to your coffee. Butter also contains short-chain fatty acids, which can increase your ketone levels, making it an ideal food for those starting a ketogenic diet.
4. Canned Fish: A Convenient Way to Add Omega-3 Fats
Canned fish such as sardines and salmon are an excellent source of omega-3 fatty acids, which have been shown to have numerous health benefits. They are also convenient and can be easily added to salads or eaten on their own. If you don't like the texture of fish, consider adding some olive oil to improve the texture and increase your fat intake.
5. Hard Cheese: A Great Flavor with High Fat Content
Hard cheese, such as parmesan, is an excellent source of fat and flavor. It is also an ideal food for insulin resistant patients, providing a good source of calcium and other essential nutrients. Hard cheese has a longer shelf life, making it an ideal food to keep in your fridge for a quick snack or to add to your meals.
6. Cream and Supplements
One of Dr. Boz's recommendations for insulin resistant patients on a ketogenic diet is to mix heavy whipping cream with a supplement of ketones in a can, as well as the powdered MCT C8C10. This combination not only tastes great, but it can also help increase the circulating ketones in the body, which can be difficult to achieve for those with insulin resistance. Increasing ketones can be beneficial for insulin resistant individuals as it can lead to weight loss and better blood sugar control.
7. Nuts
Dr. Boz recommends adding high fatty nuts to a ketogenic diet, with her favorite ones being pine nuts and macadamia nuts. These nuts are high in fat, which is essential for those on a ketogenic diet. The fat content in nuts can help insulin resistant individuals feel full and satisfied, making it easier to stick to the diet long-term. Nuts are also an excellent source of vitamins, minerals, and antioxidants, which can help improve overall health.
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Avoiding Sugar to Heal Insulin Resistance
Sugar is not allowed for insulin resistant patients on a ketogenic diet. However, sugar substitutes should also be avoided as they can raise blood sugar levels, especially in insulin resistant individuals. The only exception to this rule is when adding ketones to the circulation, where sugar substitutes may be used. Dr. Boz emphasizes the importance of avoiding sugar and sugar substitutes to heal insulin resistance faster.
Recap:
Insulin resistance is a metabolic condition that can lead to serious health issues. Dr. Boz struggled with this condition until she discovered the ketogenic diet, which helped her reverse it. The diet reduces the body's dependence on glucose and increases the use of ketones, effectively reversing insulin resistance. Dr. Boz recommends a list of essential food groups, such as eggs, fatty meat, and nuts, that can increase ketone levels and lead to better health outcomes. By making the right food choices and lifestyle changes, individuals can take control of their insulin resistance and improve their health.