1. Get the Diabetes Forum App for your phone - available on iOS and Android.
    Dismiss Notice
  2. Guest, we'd love to know what you think about the forum! Take the Diabetes Forum Survey 2020 »
    Dismiss Notice
  3. Diabetes Forum should not be used in an emergency and does not replace your healthcare professional relationship. Posts can be seen by the public.
    Dismiss Notice
  4. Guest, stay home, stay safe, save the NHS. Stay up to date with information about keeping yourself and people around you safe here and GOV.UK: Coronavirus (COVID-19). Think you have symptoms? NHS 111 service is available here.
    Dismiss Notice
Dismiss Notice
Find support, ask questions and share your experiences. Join the community »

A diet and exercise plan that actually works for insulin resistance?

Discussion in 'Ask A Question' started by jettcrash11, May 27, 2017.

  1. jettcrash11

    jettcrash11 · Member

    Messages:
    14
    Likes Received:
    2
    Trophy Points:
    23
    I have insulin resistance. My insulin level fasting is 24/25. I've been having trouble losing the hundred pounds I put on for more than a year now. I eat pretty healthy and I do exercise, sometimes I eat carbs. But when I do or don't eat carbs it doesn't make much of a difference. I went to a doctor recently and they said to cut out carbs completely. Which is something I plan to do. But is there anybody out there with insulin resistance that reversed it and lost weight? And if so what did your diet plan look like for the day and how much exercise did you do? I really want to fix this and the answers I found online so far are too mixed and confusing to put into a daily lifestyle. I need a plan that works for this issue and that will help me get rid of this weight now.
     
    • Like Like x 1
  2. chalup

    chalup Type 2 · Well-Known Member

    Messages:
    1,745
    Likes Received:
    1,088
    Trophy Points:
    178
    Pretty much every T2 is insulin resistant to one degree or another because hyperinsulinemia is the first stages of developing T2 long before blood sugars rise. Too much insulin causes the resistance. Reducing or eliminating carbs can help reduce insulin levels in the body which will help with insulin resistance and weight loss. Exercise at any level will help too. It may be worth talking to your doctor about metformin as well. Very low carb will help with weight loss but it is a lifestyle change, not a diet. If you lose the weight with low carb and then go back to old eating patterns the weight will come back at an astonishing rate. (voice of experience here :banghead:o_O) Just remember that even at no carb the weight may take time to come off and it can go in fits and starts so don't get discouraged. Also make sure you are eating enough fat to keep you from constant hunger. Good luck.
     
    • Agree Agree x 3
    • Like Like x 1
    • Informative Informative x 1
  3. Goonergal

    Goonergal Type 2 · Moderator
    Staff Member

    Messages:
    9,390
    Likes Received:
    16,848
    Trophy Points:
    198
    Hi @jettcrash11

    If you want a suggested plan, try looking at the Dietdoctor website. There is a lot of general information about cutting out carbs and also a 14 day plan to get you started:

    https://www.dietdoctor.com/low-carb/diet-meal-plan

    Also have a look at the low carb forum which has a thread where people share what they've eaten during the day:

    http://www.diabetes.co.uk/forum/threads/what-have-you-eaten-today.75781/page-461#post-1472742

    Personally I am eating around 20-30g carbs a day. I've gradually built up exercise - just walking, so no expensive gym fees - by looking for ways to add extra walking into my days. I now get off the train a stop earlier in the morning on the way to work, and return back to that station on the way home and where possible, go for a brisk 20 minute walk at lunchtime. As I lost weight and got a bit more mobile, I increased the pace. In essence, you need to find something you can sustain.

    Since your doctor has advised you to try cutting out carbs, you'll be able to get good advice from them on how the change in diet might interact with any medication you are taking. Good luck and do come back and ask as many questions as you like.

    I'm also going to tag @daisy1 who will send some information for newbies.
     
    • Agree Agree x 2
    • Like Like x 1
    #3 Goonergal, May 27, 2017 at 7:43 AM
    Last edited: May 27, 2017
  4. serenity648

    serenity648 · Guest

    Can you tell me what you mean by your insulin fasting level? And how do you know your problem is insulin resistance? I am surprised your doctor told you to cut out carbs completely - are you in the UK?
     
  5. Brunneria

    Brunneria Other · Moderator
    Staff Member

    Messages:
    20,943
    Likes Received:
    34,584
    Trophy Points:
    298
    I would have a look at Jason Fung's blog Intensive Dietary Management.
    He goes into a great deal of fascinating detail about the cause and practicalities of insulin resistance, as well as giving some excellent advice on dealing with it.

    Here is a link.
    https://intensivedietarymanagement.com/?s=insulin+resistance
     
    • Agree Agree x 1
    • Informative Informative x 1
  6. douglas99

    douglas99 I reversed my Type 2 · Well-Known Member

    Messages:
    4,572
    Likes Received:
    3,763
    Trophy Points:
    178
    Newcastle Diet, and exercise.
     
    • Like Like x 2
  7. britishpub

    britishpub Type 2 · Well-Known Member

    Messages:
    2,722
    Likes Received:
    10,575
    Trophy Points:
    198
    Seems to do the trick definitely, those who have followed the diet fully appear to have much improved insulin resistance.

    Certainly losing a lot of weight quickly is a very important factor.
     
  8. Lesleywo

    Lesleywo LADA · Well-Known Member

    Messages:
    708
    Likes Received:
    1,017
    Trophy Points:
    178
    Weight training and low carb worked for me
     
  • Meet the Community

    Find support, connect with others, ask questions and share your experiences with people with diabetes, their carers and family.

    Did you know: 7 out of 10 people improve their understanding of diabetes within 6 months of being a Diabetes Forum member. Get the Diabetes Forum App and stay connected on iOS and Android

    Grab the app!
  • Tweet with us

  • Like us on Facebook