Losing weight is the best way to reverse insulin resistance and prevent Type 2 diabetes, according to Dr. Mark Hyman, author of "Ultra-Prevention" and former medical director of Canyon Ranch. Dietary changes such as eliminating sugar and simple carbohydrates and eating smaller meals will help your body regain sensitivity to insulin and lose weight. Consult your doctor before beginning any weight loss program.
Insulin and Weight Loss
Insulin is a hormone that controls how much glucose enters your cells -- the more glucose in your cells, the easier it is to gain weight; glucose not used right away for energy is stored as fat. Insulin resistance occurs when your pancreas can no longer keep up with the demand for insulin or your body stops using it effectively. Although you may be genetically predisposed to insulin resistance, eating too much sugar causes a negative cycle of high and low glucose that exhausts your pancreas and often leads to overeating and weight gain. Because excess fat interferes with the way your body responds to insulin, the more weight you gain, the worse the problem becomes.
Choosing the 'Right' Carbohydrates
Carbohydrates provide essential nutrition, but they can also provide empty calories and dramatically raise your glucose levels. You don't need to eliminate carbohydrates to lose weight or increase insulin sensitivity, but you do need to choose the right carbs that are high in fiber, low in calories and nutrient-dense. Most vegetables, with the exception of starchy vegetables such as potatoes, beets and corn, are good choices. Avoid dried fruits, because sugars are concentrated, and they will have an immediate impact on glucose; eat whole fruit rather than drinking juice, which digests quickly without the fiber. Legumes and whole grains are good choices. Choose whole grains such as oatmeal and brown rice, rather than processed foods made from refined flour.
Good Protein Choices
When you limit your carbs, you need to increase your protein to compensate for some of the lost calories. Both carbs and protein have 4 calories per gram, but fat has 9 calories per gram, so try not to increase your fats too much. One danger of increasing protein is the added saturated fat consumption. You can limit saturated fat by choosing lean protein, such as skinless poultry, fish and seafood, and eating more plant proteins, such as soy, nuts and legumes. Protein slows digestion, which helps you feel full longer and stabilizes glucose levels.
Putting the Diet Together
Once you know which foods to eat, you need to know how much to eat. The University of Maryland Medical Center recommends you eat at least 100 g to 150 g of carbs daily to ensure proper nutrition. The total number of calories you need to eat depends on your goal weight and activity level. Aim for between 10 and 14 calories per pound of your ideal weight -- the more physically active you are, the more calories you need. If you'd like to weigh 140 lbs., eat about 1,400 calories daily if you don't exercise, and up to 1,900 calories if you're very active every day. The fewer calories you consume, the faster you'll lose weight.
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