It breaks insulin resistance in 15 days! We all love the taste…

Is insulin resistance broken in 15 days? I can say very clearly, absolutely yes. The situation that causes weight gain due to the consumption of foods containing carbohydrates that increase blood sugar rapidly, the secretion of insulin hormone from the pancreas continuously, the feeling of satiety for a short time and the increase in hunger attacks can be completely eliminated when we aggressively plan changes in nutrition therapy according to this basic scientific mechanism.

Insulin hormone; It is a hormone that stores the portion of sugary foods consumed in excess of the body’s requirement level after being stored in the liver and muscle as fat. It also takes part in the use of oil, that is, in burning it. While high insulin level stimulates fat storage, it also suppresses fat burning.

For this reason, individuals with insulin resistance can sometimes get fat and continue to gain weight, even if they eat a small amount. Insulin resistance does not only affect weight gain. It can also cause fatigue of the pancreatic gland and the development of diabetes. Since the sugars that are not used in the liver and muscles cannot be stored, it can cause blood sugar to be constantly high and damage the organs.

 Pay attention to trans fats and industrial sugars in order not to tire the pancreas:

Insulin is an endocrine hormone secreted by the beta cells of the pancreas located under the stomach. When blood sugar rises, insulin is rapidly secreted from the pancreas in the first 1-2 minutes. This secretion lasts for 3-7 minutes.

 Afterwards, it switches to slow secretion. This secreted insulin works for the use of blood sugar in the necessary tissues and ensures that the sugar in the blood is within normal limits. Insulin resistance is defined as the inability of blood sugar to be effective enough in muscle, liver, adipose tissue and brain as a result of the increase in the density of simple carbohydrates digested and absorbed from the intestines, and the secretion of insulin secreted from the pancreas by about 2-3 times the normal level.

We can simply describe this situation as the inability to perform the task of this excess insulin level secreted after food consumption, even if your blood sugar is within normal limits. Finally, it has been reported that not only simple carbohydrates but also foods containing trans and saturated fats trigger insulin resistance.

The principles of nutritional therapy for insulin resistance are quite clear. The first step is to lose weight. Giving 7-10% of the total body weight quickly makes it easier to regulate insulin resistance. In the second step, a diet containing dietary fiber, whole grain foods, soups, fresh vegetables, fresh fruits, legumes and nuts prevents insulin resistance and chemical events in the body that facilitate the transition to diabetes called inflammation.

People with insulin resistance are protected from diabetes if they adopt this type of diet. The third step is; to benefit from the therapeutic natural effects of physical activity as effective as il-a-c-s that maintain the balance of insulin and blood sugar. For this reason, walking for at least 45 minutes every day allows insulin resistance to disappear.

It is possible to get rid of insulin resistance when you start to apply all the nutritional steps below for 15 days. Here are the nutrition secrets…

Include whole wheat, whole rye, germ and whole oat bran breads in your diet every day. Eating an appropriate amount of whole grain foods in people with insulin resistance or diabetes ensures that the postprandial blood sugar is balanced.

When you don’t eat whole grain breads, consume unrefined grains such as bulgur, whole wheat rice, whole wheat pasta, integral pasta, whole wheat noodles, quinoa and oats.

 3- Enrich soups containing grains and legumes with vegetables and include them in your meals. Consumption of homemade or packaged soups creates a gel in the stomach thanks to high fiber, allowing the food to stay in the stomach and intestines for a long time. Thus, it slows down the absorption of carbohydrates and creates a thin layer in the intestines, protecting them from the activity of digestive enzymes. As a result, blood sugar rises slowly and insulin production of the pancreas decreases, thus preventing insulin resistance.

4- Remove many foods, from all packaged sweet bakery products to instant chocolate and biscuits, from your kitchen, from the drawer of your desk, and be careful not to buy them from the market.

5- Do not consume table sugar. Eat fresh fruit instead

6- Make a salad of fresh vegetables raw.

7- Enrich your table with legumes 4 times a week.

8- Eat enough lean meat and skinless chicken, fish, turkey

9- Do not consume these unhealthy, trans and high saturated fats, from butter in solid form to hard margarines, from cream to cream, from tail fat to processed delicatessen products.

10- Include dried nuts in your diet every day.

11- Choose low-fat milk and dairy products.