Metabolic syndrome is a group of conditions that includes elevated glucose and blood pressure levels, excess fat around your waist, high triglycerides and "bad" LDL cholesterol, which greatly increase your risk of developing type 2 diabetes and cardiovascular disease. Losing weight will improve insulin resistance and blood pressure and may help lower cholesterol levels. Even losing just 10 percent of your body weight will improve insulin sensitivity and reduce your risk of serious illness, says the Cleveland Clinic.
The Symptoms of Metabolic Syndrome
Metabolic syndrome has many names -- syndrome X, insulin resistance and prediabetes -- which all describe the same group of conditions. According to the American Heart Association, if your triglyceride levels are higher than 150 mg/dL, your blood pressure is more than 135/80, your fasting glucose is higher than 100 mg/dL, your "good" HDL cholesterol levels are below 40 mg/dL for men or 50 mg/dL for women and your waist measures more than 40 inches for men and 35 inches for women, then you have metabolic syndrome. Having just three of these signs can qualify for the diagnosis of metabolic syndrome.
Calories In, Calories Out
Losing weight is a mathematical equation -- if you burn more calories than you consume, your body will start to use stored fat for energy and you will lose weight. To calculate how many calories you should eat, take your goal weight and multiply it by 12, suggests the University of Maryland Medical Center. Sedentary people need about 12 calories per lb. of body weight, while active people may need 14 calories per lb. If your goal weight is 150 lbs., aim to eat 1,800 calories daily. You may be able to lose weight faster if you lower your calorie intake, but don't eat fewer than 1,200 calories each day or your metabolism will slow down, stalling weight loss.
Limiting Carbohydrates
One of the best weight-loss diets for people with insulin resistance is to eat 50 percent or fewer of your calories from carbs. Two types of carbs -- sugar and starch -- can increase glucose and insulin production, leading to insulin resistance and weight gain. Do not eliminate carbs; whole grains, legumes, fruits and vegetables provide essential nutrition and fiber. Fiber slows digestion and helps you lose weight by adding bulk to food, making you feel full faster and continue to feel full longer. Choosing high-fiber foods, such as oatmeal and legumes, will allow you to eat less food and fewer calories, leading to weight loss without hunger.
Fat and Sodium
Limit your sodium intake to no more than 1,500 mg daily to reduce blood pressure. Avoid processed and packaged foods; opt for fresh or frozen vegetables, fruit and meat. Lowering your sodium intake will also decrease water retention and help fight bloating. Limit fat in your diet to between 25 and 35 percent of your caloric intake. Choose unsaturated fat, especially polyunsaturated omega-3 fats found in fatty cold-water fish, which can help lower triglyceride levels. Limit saturated fat, found in animal proteins, to no more than 7 percent of your daily calories. Avoid trans fats, found in deep-fried foods and commercially baked snack foods.
References
- American Heart Association: Metabolic Syndrome
- Cleveland Clinic; Metabolic Syndrome; January 2010
- MayoClinic; Metabolic Syndrome -- Lifestyle and Home Remedies; November 2009
- University of Maryland; How Many Calories Should You Cut?; April 2007
- American College of Sports Medicine; Metabolism Is Modifiable With the Right Lifestyle Changes; March 2009
Member Comments