This is a question Dr Jason Fung; MD poses in his book The Obesity Code.
He explains how insulin resistance is compartmentalised meaning not all cells are equally insulin resistant. With the main compartments in the body being the brain, liver, and muscle. And that changing the resistance of one doesn’t necessarily change resistance in the others.(1)
When we consume excess carbohydrates over time, we can develop insulin resistance whether we are diabetic or not. A standard test for diabetes is a fasting glucose test. But we would be better off having our insulin levels checked as rising insulin levels shows up long before many chronic diseases like high blood pressure and cholesterol, heart disease, stroke, and type 2 diabetes.
Before the 1960s most of the population ate three meals a day, that’s it. Giving the body plenty of time between meals to digest and allow insulin and glucose levels to return to normal. But not long after that, we were persuaded to consume snacks. Now in 2024 most people have 5-6 eating session per day which comprise of main meals and several snacks.
We are always in a feed state. Our insulin and glucose levels are always elevated. No wonder over 70% of the Australian population is overweight or obese.
Our insulin levels should look like the image below:
To understand how insulin resistance produces obesity we first have to understand what insulin resistance is.
Insulin resistance means your body does not use the hormone insulin as effectively as it should, especially in the muscles and liver. Normally, your digestive system breaks down carbohydrates into glucose, which then passes from your intestine into your bloodstream. But with persistent elevate insulin and glucose it’s metabolically impossible to lose weight!
According to the Australia Bureau of Statistics, ‘One in twenty (5.3% or 1.3 million) people had diabetes in 2022.’ (2) That’s alarming.
But beyond diabetes insulin resistance plays a role in many chronic diseases.
Insulin is known in the weight management profession as the fat storage hormone. It’s just doing its job. It helps store excess calories (glucose) as fat to be used when needed, it’s our body’s survival mechanism. The body is always trying to return to homeostasis.
Another point is, we must move away from, is all calories are equal and I’ll tell you why. We know there are three macronutrients: carbohydrates, protein, and fats. Of the three, carbohydrates are what affects our insulin and glucose levels. Protein has a minimal effect on blood glucose levels, (3) health fats have no affect.
So, let’s compare a few foods
100 grams of minced beef has 254 calories made up of the following macronutrients: Carbs 0 grams, Fats 20 grams, Protein 17.17 grams. This food has no affect on your glucose levels.
100 grams of green beans has 33 calories made up of the following macronutrients: Carbs 7.58 grams, Protein 1.80 grams, Fats 0.21 grams. This food has little affect on your glucose levels.
1 slice of Super Supreme Pizza has 239 calories made up of the following macronutrients: Carbohydrates 24 grams, Protein 14 grams, Fats 9 grams. No one stops at 1 slice. Most people eat 3-4 slices. And eating 4 slices equates to 956 calories, Carbohydrates 96 grams, Protein 56 grams, and Fats 36 grams. Here you can see that you would elevate your glucose and insulin levels.
100-gram Blueberry Muffin has 277 calories made up of the following macronutrients: Carbohydrates 48 grams, Protein 5.5 grams, Fats 6.5 grams. Again, high in carbohydrates having an effect on insulin and glucose levels. (4)
As you can see different foods play very different roles within the body when consumed. This leads to one of the best ways in reversing obesity – low carbohydrate living. The other way is fasting.
But let’s get back to the topic. In his chapter titled Insulin Resistance: The Major Player, the author Jason Fung; MD considers persistence creates resistance. He explains, ‘we are naturally defended against resistance because we secrete our hormones including insulin in bursts.’ (5) In our body hormones are released at distinctive times to yield a specific effect.
With consistent stimulus the body adapts – homeostasis at work. Mostly our hormone levels are low but when there is persistent stimulus in the case of excessive carbohydrates which keeps our blood glucose and insulin level high, we have insulin resistance which locks the door to weight loss.
The Solutions in reversing insulin resistance
Consider meal composition and meal timing. So, when you eat and the type on food you consume matters. Download my Keto Stage 1 Guide here which will help you move towards foods that will help you unlock and release unwanted body fat.
Meal timing. We don’t have to eat all the time. Three meals a day, no snacks. This give your body a break and is vital for moving toward insulin sensitivity. If you are used to having snacks remove one per week over 2-3 weeks and change your snacks to protein to help with the transition. It is important to eat adequately at each meal till you are satisfied, not full to help you ride the wave to the next meal. Having only three meals a day means you are already fasting between meals. You can lose weight as you transition. This step should be done for as long as it takes you to comfortable eat only three meals a day for 3 weeks to 3 months – get comfortable with it.
Fasting. You’re already fasting between meals and overnight. The next step is to wait longer to consume breakfast. Normally overnight is about 12 hours – 7 pm to 7 am. Try a bit longer, wait until 9 am – 14 hours. It is important when you break your fast that you consume health promoting foods and only eat to satisfied, not full otherwise you’re defeating the purpose of the fast. What you have during a fasting window is also important. Water is the main component here. Stay hydrated. Drinking water also help with hunger. Sparking water is okay too. Coffee and tea with a splash of milk is okay but no sugar. Bone broth has little calories and is helpful. I suggest fasting 2-3 times per week for 12-18 hours. Again, take your time and find your sweet spot with fasting.
Mindset. Take your time with transitioning to low carb living. Nothing has to be perfect all the time. Celebrate your wins, and if you do stray, consider your thought around that time, and what you could do differently next time. But proactive towards a healthier you – not reactive.
Warning: changing your diet can have an effect on your medication dosage please consult your doctor beforehand.
References:
1.The Obesity Code 2016, Jason Fung; MD
4. https://www.fatsecret.com.au/calories-nutrition/
5. The Obesity Code 2016, Jason Fung; MD