Good diet and exercise plan for someone who’s insulin resistant?
I’ve had insulin resistance my whole life, I’m 13. I’ve been trying everything since i was 4 years old. I keep a good diet, healthy, balanced, etc….. but Im looking to lose a good amount of weight. its not normal to be 210 and 5’3″. im on the edge of being obese and i cant stand it. I’ve tried everything from richard simmons tapes, kids exersize tapes, palates, running, walking, etc…. none of it works. I want somthing strict. I dont have a bunch of time on my hands, i have a lot of activities, but I would be willing to try anything. I have wii fit, havent tried it much, its my brothers, i could talk him into letting me use it if you think it would help. Thanks =].
-ashley-
p.s. i am VERY active. dont say the reason i weigh that much is my own fault. I have a long family history of diabetes, so im trying to controll it before i get it. It never hit me when i was younger how much this could affect me. So no rude comments, i just want some help. thanks =]
September 5th, 2010 at 5:26 pm
Well, Just make sure everything you eat is completely healthy. One thing you can do is a no meat diet. That works. With the no meat diet you should eat a lot of fish like tuna fish though. Keep exercising and stuff and that should help.
September 5th, 2010 at 6:06 pm
I would definately go and see your doctor about this. This has happened to me – I think I might be becoming insulin resistant because I seem to have to do a lot of insulin for it to act on my blood sugar level, and I will have to do the same soon.
September 5th, 2010 at 6:42 pm
There are algorythms for obesity and insulin resistance.
Step 1: Are you compliant with your diet and physical activity routine? If someone is and it does not work you need medicines, metformin is the most recommended for obesity and insulin resistance.
Step 2: Are you receiving metformin? If it does not work, you will need insulin.
Step 3: Are you on insulin already? If you are and it does not work you can get a bypass surgery.
September 5th, 2010 at 7:38 pm
Heres your eating bible for life.
This table includes the glycemic index and glycemic load of more than 2,480 individual food items. Not all of them, however, are available in the United States. They represent a true international effort of testing around the world.
The glycemic index (GI) is a numerical system of measuring how much of a rise in circulating blood sugar a carbohydrate triggers–the higher the number, the greater the blood sugar response. So a low GI food will cause a small rise, while a high GI food will trigger a dramatic spike. A list of carbohydrates with their glycemic values is shown below. A GI is 70 or more is high, a GI of 56 to 69 inclusive is medium, and a GI of 55 or less is low.
The glycemic load (GL) is a relatively new way to assess the impact of carbohydrate consumption that takes the glycemic index into account, but gives a fuller picture than does glycemic index alone. A GI value tells you only how rapidly a particular carbohydrate turns into sugar. It doesn’t tell you how much of that carbohydrate is in a serving of a particular food. You need to know both things to understand a food’s effect on blood sugar. That is where glycemic load comes in. The carbohydrate in watermelon, for example, has a high GI. But there isn’t a lot of it, so watermelon’s glycemic load is relatively low. A GL of 20 or more is high, a GL of 11 to 19 inclusive is medium, and a GL of 10 or less is low.
Foods that have a low GL almost always have a low GI. Foods with an intermediate or high GL range from very low to very high GI.
Both GI and GL are listed here. The GI is of foods based on the glucose index–where glucose is set to equal 100. The other is the glycemic load, which is the glycemic index divided by 100 multiplied by its available carbohydrate content (i.e. carbohydrates minus fiber) in grams. (The “Serve size (g)” column is the serving size in grams for calculating the glycemic load; for simplicity of presentation I have left out an intermediate column that shows the available carbohydrates in the stated serving sizes.) Take, watermelon as an example of calculating glycemic load. Its glycemic index is pretty high, about 72. According to the calculations by the people at the University of Sydney’s Human Nutrition Unit, in a serving of 120 grams it has 6 grams of available carbohydrate per serving, so its glycemic load is pretty low, 72/100*6=4.32, rounded to 4.
For exercise I like Nordic walking . Do it at least 30 minutes a day.
Its going to be a long haul, but well worth it>