So how long does it take to resist insulin resistance with diet and exercise? Although I am a certified personal trainer, I did not know the answer and so I consulted with Craig Stump, MD, Professor of Medicine and Nutritional Sciences; Chief, Section of Endocrinology, Diabetes and Hypertension, University of Arizona, VA Health Care System of Southern Arizona.
Dr. Stump says that as long as it takes to reverse insulin resistance with exercise and improved diet, there is no one-size-fits-all answer. He says, “Some insulin resistance can be reversed very easily. I’ve seen improvement just by cutting facilities or a moderate walking program it is often recommended that people share in an activity almost every day.
If you have not been exercising, and especially if you have been sitting your job for part time, then adding exercise to your life is a significant variable. it will reverse insulin resistance if you have it. The fasting glucose reading should be between 60 and 99 ml/dL. The pre-diabetes range is 100 to 125. “When glucose is elevated above 100, this is evidence that the body is overcompensating for insulin resistance,” says Dr. Stump. 125 is considered super diabetes.
However, it is not that simplistic. A single fasting glucose reading between 100 and 125 does not immediately establish a diagnosis of insulin resistance. There are other factors to consider, such as that person’s cholesterol profile, blood pressure and body weight. A higher than normal fasting glucose reading may result from a bad night’s sleep before the morning test, according to some previous studies (i.e., Spiegel et al). So if you’re thinking of trying fasting glucose, make sure it’s followed by a good night’s sleep.
In an attempt to reverse insulin resistance, which is a major risk factor for type 2 diabetes, a person may not have the desired outcome. to acquire, in spite of the fact that he seems to be doing everything he is supposed to do. This includes failure in weight loss.
Failure to lose weight can result from ineffective exercise. For example, a person in the gym She reported to me that she was unable to lose weight despite using the treadmill faithfully. I watched him as he walked on the treadmill, and I immediately knew what the problem was: he was holding on to the equipment, and so he was not walking at all, but gliding through assisted movements. I told him to throw his arms; lost eight pounds in one month without reducing calories.
Dr Stump says: “Some people tend to eat more (expletive) when they start an exercise program (even though they swear up and down they’re not eating any different).” This will hinder when you start weight loss and losing weight is just as important to reverse insulin resistance – if you are overweight , that is.
“Something slightly negative calorically through dieting and physical activity is the best way to reduce insulin resistance,” continues Dr. Stump. This is almost impossible if high calorie density food as fast food is abundant. Other recommendations are to avoid simple sugars and starches (white noodles, white rice, white bread and flour) . . Rather, he should consume more carbohydrates complex-carbohydrates and mix them with proteins and fats in the given meal. However, these are not uniformly accepted or recognized as effective by medical and nursing experts.
On the other hand, the professional fitness industry swears by this protocol that carbohydrates, protein and “good” fats should be eaten. If you want rice (wild, brown or basmati), have an egg white omelet with it. or a few nuts. Plus, the best time for your body to metabolize carbohydrates is within 30 minutes or so of a hard workout.
To reverse insulin resistance, practice these guidelines and then take another fasting glucose reading (after a good night’s sleep) a few months later to see if there is an improvement.
