A Guide to Managing Insulin Resistance, Metabolic Syndrome and Type II Diabetes
Insulin resistance has emerged in the last 50 years as the world’s most common disorder and the single largest cause of loss of life. Also known as ‘metabolic syndrome, it leads to conditions like high blood pressure, high blood sugar, excess body fat around the waist, and abnormal triglyceride and cholesterol levels. As this document makes clear, insulin resistance and type II diabetes are largely reversible through adopting healthy lifestyles.
A quick guide to intermittent fasting
There are a number of intermittent fasting plans that can be adapted and modified to best suit any lifestyle. The 2016 book by Dr. Jason Fung, The Complete Guide to Fasting, provides excellent guidance on approaches to intermittent fasting.
Start with a 12-hour eating window 5 days a week and reduce week-by-week to an 8-hour eating window 7 days a week. This eating window can be shortened to 4 hours or less over time. The ideal is a 1-2 hour eating window restricted to one meal a day. Timed fasting can be interspersed with 36-to 48-hour fasts.
Some things to bear in mind:
- Premenopausal women appear less tolerant to time-restricted eating and should therefore restrict the time-based eating window slowly.
- Don’t eat (or snack) within 3-4 hours of going to bed.
- Time-restricted eating is best coupled with a low-carbohydrate diet.
- Eat real rather than processed foods.
- Keep your meals diverse and include lots of green and cruciferous vegetables.
- Avoid fruit juices.
- To prevent large excursions of blood sugar, avoid high glycemic index foods.
- No snacking.
- Don’t calorie count or obsess about eating and food choices.
- No artificial sweeteners and no sodas.
The I-CARE: Insulin Resistance protocol is meant solely for educational purposes. Never disregard professional medical advice because of something you have read on our website and releases. This is not intended to be a substitute for professional medical advice, diagnosis, or treatment regarding any patient. Treatment for an individual patient is determined by many factors and thus should rely on the judgment of your pediatrician or qualified healthcare provider. Always seek their advice with any questions you may have regarding your medical condition or health.
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