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Shape Me the 30 day plan by Susie Burrell

Is Insulin Resistance Making You Fat?

Your Body a weight loss eBook from Shape Me

About 'Is Insulin Resistance Making You Fat?'

Insulin resistance is an increasingly common diagnosis and a condition that requires particular specificity when it comes the right diet and exercise prescription for sustainable weight loss. In this user friendly guide, Susie Burrell, a dietitian who has specialised in the dietary management of insulin resistance for more than 10 years describes in detail the ideal diet and exercise balance to take control of insulin resistance and induce fat loss. With detailed dietary advice, practical tips on managing sugar cravings, weight loss plateaus and getting the right exercise balance for you, if you have insulin resistance and have struggled to get your weight under control, this is the guide for you.

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List of Chapters

  • Classic presentation of insulin resistance (IR)
  • What is insulin?
  • What is insulin resistance?
  • Why did I get insulin resistance and can it be reversed?
  • Eating less is not the answer
  • Getting started
  • Should I just cut the carbs?
  • The most important IR diet rule
  • Sample IR meal plan
  • What about sugar?
  • Taking control of the cravings
  • Are you getting enough good fat?
  • Should you use a meal replacement?
  • When weight loss is slow
  • Keep mixing it up: The importance of changing your diet
  • Time for the exercise
  • Walking is not enough
  • What about weights?
  • Managing fatigue
  • When your diet goes off the rails
  • Do I have to eat like this forever?
  • Managing weight loss plateaus

Sample - 'Eating Less Is Not The Answer'

Perhaps the most difficult thing to understand when it comes to IR is why the traditional recommendations for weight loss, that is, eat less and move more does not always work?

The first thing to remember is that if you have IR, and especially if you have had IR for some time, is that your body is less efficient at burning the energy. As more insulin is being secreted to process the carbohydrate, insulin promotes fat storage, so a person with IR is less likely to process what they have eaten plus they are more likely to store anything extra as fat.

The most common self-managed strategy for this is to cut out the carbs completely. It makes sense, yes? If your body is not burning carbs well, just cut them out? The issue with this approach is that although it does tend to work initially as your muscle stores of glucose are depleted and the associated couple of kg drop on the scales cements in your mind that this approach is working, it fails to fix the underlying problem. This means that as soon as carbs are reintroduced into the diet, and since the underlying insulin resistance is not fixed, you tend to regain all the weight you have lost, plus some as the resistance remains and is often worse than before.

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