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      "body": "Congratulations @sprat! You received a personal award!\n\n<table><tr><td>https://steemitimages.com/70x70/http://steemitboard.com/@sprat/birthday1.png</td><td>Happy Birthday! - You are on the Steem blockchain for 1 year!</td></tr></table>\n\n<sub>_[Click here to view your Board](https://steemitboard.com/@sprat)_</sub>\n\n\n> Support [SteemitBoard's project](https://steemit.com/@steemitboard)! **[Vote for its witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1)** and **get one more award**!",
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      "body": "Damn, I missed this article. Reply to this comment, and I'll upvote your reply. Please keep posting!",
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      "body": "I've also tried ricotta cheese with stevia and vanilla. Yummy with almost no carbs. Can also whip cream and add vanilla and stevia.",
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      "author": "sprat",
      "permlink": "unraveling-the-mystery-of-insulin-resistance",
      "title": "Unraveling the Mystery of Insulin Resistance",
      "body": "![spaghetti-316525_1280.jpg](https://steemitimages.com/DQmQKYVyWgx14YRhhBoG42n9wJVFD8XmrtpACt1tr5biYyt/spaghetti-316525_1280.jpg)\n\n> *Don’t spend time beating on wall, hoping to transform it into a door.*\n— Coco Chanel\n\nIn my last article, [*What If We've Been Thinking About Weight Loss All Wrong?*](https://steemit.com/introduceyourself/@sprat/what-if-we-ve-been-thinking-about-weight-loss-all-wrong), I said people become insulin resistant from *regularly* consuming foods that cause big insulin spikes. This kind of eating over many years, especially when you add late-night meals and frequent snacking during the day, floods the bloodstream with insulin. The body adapts to the constant flow of insulin by desensitizing the cells to insulin &mdash; resulting in #InsulinResistance.\n\n#### We Just Want to Lose Weight\n\nSo what? Why should we care if we *are* insulin resistant? Isn't this just another new buzz phrase anyway? But if we're insulin resistant, we're working *against* our hormones and have to work harder to burn body fat. We hit a wall and can't seem to lose weight, no matter how many calories we're willing to give up eating or how many we try to burn at the gym. It just seems harder to lose weight as we get older than it was when we were young, fresh and still *insulin sensitive*.\n\nAnd there it is. Over the years, we've been soaking our cells in glucose, and have, therefore, lost our sensitivity to insulin. That's why understanding insulin resistance and how to restore our insulin sensitivity matters. We want to create the easiest and surest path to weight loss. Working against our body chemistry just adds years of frustration and yo-yo dieting.\n\n#### OK, So How Do We Know If We are Insulin Resistant?\n\nIt's commonly accepted that someone who has been obese for years is almost certainly insulin resistant. So, let's add that to the top of the list. Here are some other common indicators of #insulinresistance:\n\n* #Obesity\n* Belly fat\n* A fasting glucose of 100 - 125 mg/dL\n* Persistent #fatigue\n* Constant #hunger\n* Brain fog\n* Dark patches of skin in the folds or the back of the neck (less common)\n* High levels of inflammation\n* Chronic stress\n* Inability to lose weight despite repeated attempts\n\n#### Reduce Insulin to Restore Insulin Sensitivity\n\nThe quickest way to restore insulin sensitivity *and* lose weight is to reduce the amount of insulin we produce. The most natural way to reduce the amount of insulin our bodies produce is by lowering the amount of glucose in our blood. We can lower our blood glucose by restricting carbohydrates (especially sugars and refined carbs).\n\nLet me say that again: to lower insulin, we have to lower blood glucose, which means consuming fewer carbohydrates, especially refined carbs, and sugars. Now we know why low-carbohydrate diets can be so effective. Consuming fewer carbs means we are lowering our insulin production.\n\n But one lifestyle change does not fit all. So, here is a quick overview of some of the methods I've tried (alone or in combination with others) to reduce the levels of insulin in my body:\n\n* Saying NO (not necessarily NEVER) to Sugar &mdash; cutting sugar alone may be the only change some of us have to make. Sugar is more than an empty calorie. It may well be a toxic calorie, causing inflammation and potentially as much liver damage as alcoholism.<sup>1</sup> Make #sugar a once-in-a-blue-moon treat.\n\n* Ketogenic dieting &mdash; cutting out all/most carbs and replacing them with healthy fats (avocado, coconut oil, olive oil, nuts, butter, cacao butter). Fat causes the lowest insulin response (some say zero, but I don't find pure fat very palatable). A keto diet favors high fat, a small amount of protein and minimal carbs made mostly of green, fiber-rich veggies, and no fruit.   \n\n* Low-carb dieting &mdash; cutting sugar and refined carbs and replacing them with more protein. Unlike keto diets, effective low-carb diets favor protein over fat and allow more fruit, but still cut refined carbs and sugars. The Mediterranean Diet is a good example of a sustainable low-carb diet. However, too much protein can still spike insulin as much as a potato. So it's important not to go overboard on the steak if our bodies don't need all that energy.\n\n* Adding food hacks that *lower* insulin response &mdash; apple cider vinegar, cinnamon, garlic, fiber, protein and fat all lower the insulin response you get from eating high-carb foods. So, adding sour cream and butter to a potato can actually help. I like boiling potatoes rather than baking them to lower their glycemic index. Better still, I eat them cold.\n\n* Fasting &mdash; if all foods (except pure fat) cause an insulin response, then the surest way to reduce the insulin in our bodies for a while is to fast. By fasting, we are turning *off* our fat-storage hormone. I am a HUGE fan of fasting. The benefits are endless, as are the myths about fasting. I'll cover more in upcoming posts.\n\n* Try intermittent fasting &mdash; think you can't handle *not* eating for a while? Don't sweat it. You do it every night while you're sleeping. Intermittent fasting just means extending the number of hours we abstain from eating between meals. Generally, the longer periods of fasting yield slightly better results, but giving your digestive system a break for even 14 hours a day can have significant benefits. I started by skipping breakfast and not eating after 8:00 p.m. every night.\n\n#### My *Never* List\n\nI do have some personal NEVERS, foods that I've completely omitted from my diet because they are incredibly unhealthy, and I frankly don't miss them. I encourage anyone trying to lose weight to create a Never list and just try sticking to that first. It's weird, but when I first did this, I realized there were things I ate or drank because they were available even though they weren't particularly good for me, and I never really craved them. Here's my list:\n\n* Fruit juice &mdash; stripped of all the protective fiber, fruit juice winds up being little more than a glass of liquid sugar. A glass of grape juice has as much sugar as a can of Coke (39g). And beware of juice beverages. A bottle of Naked Juice's Pomegranate Blueberry has a whopping 61g.\n\n* Low-fat and non-fat foods &mdash; stripped of healthy fats and silky flavor, these foods try to make up for their lack of taste by adding sugars and other chemicals that just don't make the cut for a healthy lifestyle.\n\n* Dry breakfast cereals &mdash; these cereals have some fiber added back into them and are \"fortified with vitamins and minerals\" because all that wholesome goodness that had once been in these foods was stripped away from over-processing. If I'm going to eat breakfast, I go for eggs and bacon, or hummus and olives, or avocado and melon. I'll eat breakfast food like sugarless oatmeal or grits only as part of an afternoon meal and when I want a treat or a few carbs.  \n\n* Beets, okra and goats milk &mdash; I just don't like them. To me, beets taste like wet soil, okra is too slimy, and goats milk... (better left unsaid). Why are these unhealthy? Forcing myself to eat something I don't like almost always leads to dissatisfaction, which leads to cheating and overeating. That makes these otherwise healthy foods a bad choice for my long-term goals. I never, ever make myself eat something I don't like. Better to go without.\n\n#### Restoring Insulin Sensitivity and Losing Weight\n\nNutrition science is still relatively young compared to other disciplines. The good news is that the same steps we take for weight loss can also restore or at least improve insulin sensitivity. The first 30 days are crucial. We may still be experiencing food cravings or trying to get used to a new food schedule or to different types of foods. Getting rid of the sugar and carb cravings is essential. We can start there. The less we eat sugar and carbs, the less we'll crave them. Going cold turkey may be best, especially at the beginning of our diet when we're feeling more committed or at least more fed up with the fat and fatigue.\n\nThe path I follow for reducing insulin and increasing insulin sensitivity (and weight loss) is a combination of #intermittentfasting and #keto dieting.\n\n* **Intermittent fasting** &mdash; my favorite intermittent fasting cycle is **16:8** &mdash; I fast from 4:00 p.m. to 8:00 a.m. the next morning (16 hours), and have an eating window of 8:00 a.m. to 4:00 p.m. (8 hours), then I fast again. Digestion is very hard on the body and can actually stress our systems, depending on our diets. Because I'm not eating anything for 16 hours a day, my digestion has a chance to relax and so does my pancreas. I give it a rest from having to produce any insulin.\n\n* **Ketogenic (Keto) dieting** &mdash; when I eat, I make sure my food choices will spike my insulin as little as possible. My first meal is crucial. It should be almost all fat. Basically, for me, it's a fat coffee (blended with coconut oil, ghee, cacao butter and an egg yolk). My meal later will be high fat, some protein, and nominal carbs, for example, a cheese frittata with slices of avocado, or pistachio-crusted salmon with Caesar salad on the side, heavy on the parmesan (homemade, sugar-free dressing).   \n\n![IFKetoRatios.png](https://steemitimages.com/DQmXtkjSfeR6qh7ZQiUSDKjhqrBFVw5JmFSfYfipp1qYVMd/IFKetoRatios.png) <sup>(Image Source: @Sprat)</sup>\n\nSome people think we can never fully restore insulin sensitivity. I've seen no research that supports this opinion. In fact, the human body is incredibly adaptive. That's why we become insulin resistant in the first place. Our bodies adapt to all the glucose we feed it. Similarly, our bodies adapt to the lack of glucose by burning an even more efficient alternative fuel source, ketones. I'll cover ketones and ketogenic dieting in greater detail in an upcoming article in my #IFKeto series.\n\n---\n1. See [*Sugar: The Bitter Truth*](https://www.youtube.com/watch?v=dBnniua6-oM\n), a University of California video lecture available through YouTube by Pediatric Endocrinologist, Robert Lustig, M.D.\n\n---\n#### *Remember to Consult with Your Physician . . .*  \n\n>  *THIS IS NOT MEDICAL ADVICE. Please don't take it as such. Before trying anything I discuss here, it's important you first consult with your physician/nutritionist/counselor/life coach/family. My writing is meant to open up a dialog about health and nutrition based on years of research, head-scratching, and self-experimentation. It is not a \"how to\" or meant to advise you in any way, especially if you are pregnant, if you are a child, or if you have a medical condition. That said, if your healthcare provider is still recommending low-fat and not low-sugar, it may be time to look for another doctor.*  \n>\n>   &mdash; *@Sprat*",
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      "parent_permlink": "ketogenic",
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      "permlink": "unraveling-the-mystery-of-insulin-resistance",
      "title": "Unraveling the Mystery of Insulin Resistance",
      "body": "![spaghetti-316525_1280.jpg](https://steemitimages.com/DQmQKYVyWgx14YRhhBoG42n9wJVFD8XmrtpACt1tr5biYyt/spaghetti-316525_1280.jpg)\n\n> *Don’t spend time beating on wall, hoping to transform it into a door.*\n— Coco Chanel\n\nIn my last article, [*What If We've Been Thinking About Weight Loss All Wrong?*](https://steemit.com/introduceyourself/@sprat/what-if-we-ve-been-thinking-about-weight-loss-all-wrong), I said people become insulin resistant from *regularly* consuming foods that cause big insulin spikes. This kind of eating over many years, especially when you add late-night meals and frequent snacking during the day, floods the bloodstream with insulin. The body adapts to the constant flow of insulin by desensitizing the cells to insulin &mdash; resulting in #InsulinResistance.\n\n#### We Just Want to Lose Weight\n\nSo what? Why should we care if we *are* insulin resistant? Isn't this just another new buzz phrase anyway? But if we're insulin resistant, we're working *against* our hormones and have to work harder to burn body fat. We hit a wall and can't seem to lose weight, no matter how many calories we're willing to give up eating or how many we try to burn at the gym. It just seems harder to lose weight as we get older than it was when we were young, fresh and still *insulin sensitive*.\n\nAnd there it is. Over the years, we've been soaking our cells in glucose, and have, therefore, lost our sensitivity to insulin. That's why understanding insulin resistance and how to restore our insulin sensitivity matters. We want to create the easiest and surest path to weight loss. Working against our body chemistry just adds years of frustration and yo-yo dieting.\n\n#### OK, So How Do We Know If We are Insulin Resistant?\n\nIt's commonly accepted that someone who has been obese for years is almost certainly insulin resistant. So, let's add that to the top of the list. Here are some other common indicators of #insulinresistance:\n\n* #Obesity\n* Belly fat\n* A fasting glucose of 100 - 125 mg/dL\n* Persistent #fatigue\n* Constant #hunger\n* Brain fog\n* Dark patches of skin in the folds or the back of the neck (less common)\n* High levels of inflammation\n* Chronic stress\n* Inability to lose weight despite repeated attempts\n\n#### Reduce Insulin to Restore Insulin Sensitivity\n\nThe quickest way to restore insulin sensitivity *and* lose weight is to reduce the amount of insulin we produce. The most natural way to reduce the amount of insulin our bodies produce is by lowering the amount of glucose in our blood. We can lower our blood glucose by restricting carbohydrates (especially sugars and refined carbs).\n\nLet me say that again: to lower insulin, we have to lower blood glucose, which means consuming fewer carbohydrates, especially refined carbs, and sugars. Now we know why low-carbohydrate diets can be so effective. Consuming fewer carbs means we are lowering our insulin production.\n\n But one lifestyle change does not fit all. So, here is a quick overview of some of the methods I've tried (alone or in combination with others) to reduce the levels of insulin in my body:\n\n* Saying NO (not necessarily NEVER) to Sugar &mdash; cutting sugar alone may be the only change some of us have to make. Sugar is more than an empty calorie. It may well be a toxic calorie, causing inflammation and potentially as much liver damage as alcoholism.<sup>1</sup> Make #sugar a once-in-a-blue-moon treat.\n\n* Ketogenic dieting &mdash; cutting out all/most carbs and replacing them with healthy fats (avocado, coconut oil, olive oil, nuts, butter, cacao butter). Fat causes the lowest insulin response (some say zero, but I don't find pure fat very palatable). A keto diet favors high fat, a small amount of protein and minimal carbs made mostly of green, fiber-rich veggies, and no fruit.   \n\n* Low-carb dieting &mdash; cutting sugar and refined carbs and replacing them with more protein. Unlike keto diets, effective low-carb diets favor protein over fat and allow more fruit, but still cut refined carbs and sugars. The Mediterranean Diet is a good example of a sustainable low-carb diet. However, too much protein can still spike insulin as much as a potato. So it's important not to go overboard on the steak if our bodies don't need all that energy.\n\n* Adding food hacks that *lower* insulin response &mdash; apple cider vinegar, cinnamon, garlic, fiber, protein and fat all lower the insulin response you get from eating high-carb foods. So, adding sour cream and butter to a potato can actually help. I like boiling potatoes rather than baking them to lower their glycemic index. Better still, I eat them cold.\n\n* Fasting &mdash; if all foods (except pure fat) cause an insulin response, then the surest way to reduce the insulin in our bodies for a while is to fast. By fasting, we are turning *off* our fat-storage hormone. I am a HUGE fan of fasting. The benefits are endless, as are the myths about fasting. I'll cover more in upcoming posts.\n\n* Try intermittent fasting &mdash; think you can't handle *not* eating for a while? Don't sweat it. You do it every night while you're sleeping. Intermittent fasting just means extending the number of hours we abstain from eating between meals. Generally, the longer periods of fasting yield slightly better results, but giving your digestive system a break for even 14 hours a day can have significant benefits. I started by skipping breakfast and not eating after 8:00 p.m. every night.\n\n#### My *Never* List\n\nI do have some personal NEVERS, foods that I've completely omitted from my diet because they are incredibly unhealthy, and I frankly don't miss them. I encourage anyone trying to lose weight to create a Never list and just try sticking to that first. It's weird, but when I first did this, I realized there were things I ate or drank because they were available even though they weren't particularly good for me, and I never really craved them. Here's my list:\n\n* Fruit juice &mdash; stripped of all the protective fiber, fruit juice winds up being little more than a glass of liquid sugar. A glass of grape juice has as much sugar as a can of Coke (39g). And beware of juice beverages. A bottle of Naked Juice's Pomegranate Blueberry has a whopping 61g.\n\n* Low-fat and non-fat foods &mdash; stripped of healthy fats and silky flavor, these foods try to make up for their lack of taste by adding sugars and other chemicals that just don't make the cut for a healthy lifestyle.\n\n* Dry breakfast cereals &mdash; these cereals have some fiber added back into them and are \"fortified with vitamins and minerals\" because all that wholesome goodness that had once been in these foods was stripped away from over-processing. If I'm going to eat breakfast, I go for eggs and bacon, or hummus and olives, or avocado and melon. I'll eat breakfast food like sugarless oatmeal or grits only as part of an afternoon meal and when I want a treat or a few carbs.  \n\n* Beets, okra and goats milk &mdash; I just don't like them. To me, beets taste like wet soil, okra is too slimy, and goats milk... (better left unsaid). Why are these unhealthy? Forcing myself to eat something I don't like almost always leads to dissatisfaction, which leads to cheating and overeating. That makes these otherwise healthy foods a bad choice for my long-term goals. I never, ever make myself eat something I don't like. Better to go without.\n\n#### Restoring Insulin Sensitivity and Losing Weight\n\nNutrition science is still relatively young compared to other disciplines. The good news is that the same steps we take for weight loss can also restore or at least improve insulin sensitivity. The first 30 days are crucial. We may still be experiencing food cravings or trying to get used to a new food schedule or to different types of foods. Getting rid of the sugar and carb cravings is essential. We can start there. The less we eat sugar and carbs, the less we'll crave them. Going cold turkey may be best, especially at the beginning of our diet when we're feeling more committed or at least more fed up with the fat and fatigue.\n\nThe path I follow for reducing insulin and increasing insulin sensitivity (and weight loss) is a combination of #intermittentfasting and #keto dieting.\n\n* **Intermittent fasting** &mdash; my favorite intermittent fasting cycle is **16:8** &mdash; I fast from 4:00 p.m. to 8:00 a.m. the next morning (16 hours), and have an eating window of 8:00 a.m. to 4:00 p.m. (8 hours), then I fast again. Digestion is very hard on the body and can actually stress our systems, depending on our diets. Because I'm not eating anything for 16 hours a day, my digestion has a chance to relax and so does my pancreas. I give it a rest from having to produce any insulin.\n\n* **Ketogenic (Keto) dieting** &mdash; when I eat, I make sure my food choices will spike my insulin as little as possible. My first meal is crucial. It should be almost all fat. Basically, for me, it's a fat coffee (blended with coconut oil, ghee, cacao butter and an egg yolk). My meal later will be high fat, some protein, and nominal carbs, for example, a cheese frittata with slices of avocado, or pistachio-crusted salmon with Caesar salad on the side, heavy on the parmesan (homemade, sugar-free dressing).   \n\n![IFKetoRatios.png](https://steemitimages.com/DQmXtkjSfeR6qh7ZQiUSDKjhqrBFVw5JmFSfYfipp1qYVMd/IFKetoRatios.png) <sup>(Image Source: @Sprat)</sup>\n\nSome people think we can never fully restore insulin sensitivity. I've seen no research that supports this opinion. In fact, the human body is incredibly adaptive. That's why we become insulin resistant in the first place. Our bodies adapt to all the glucose we feed it. Similarly, our bodies adapt to the lack of glucose by burning an even more efficient alternative fuel source, ketones. I'll cover ketones and ketogenic dieting in greater detail in an upcoming article in my #IFKeto series.\n\n---\n1. See [*Sugar: The Bitter Truth*](https://www.youtube.com/watch?v=dBnniua6-oM\n), a University of California video lecture available through YouTube by Pediatric Endocrinologist, Robert Lustig, M.D.\n\n---\n#### *Remember to Consult with Your Physician . . .*  \n\n>  *THIS IS NOT MEDICAL ADVICE. Please don't take it as such. Before trying anything I discuss here, it's important you first consult with your physician/nutritionist/counselor/life coach/family. My writing is meant to open up a dialog about health and nutrition based on years of research, head-scratching, and self-experimentation. It is not a \"how to\" or meant to advise you in any way, especially if you are pregnant, if you are a child, or if you have a medical condition. That said, if your healthcare provider is still recommending low-fat and not low-sugar, it may be time to look for another doctor.*  \n>\n>   &mdash; *@Sprat*",
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      "title": "Unraveling the Mystery of Insulin Resistance",
      "body": "![spaghetti-316525_1280.jpg](https://steemitimages.com/DQmQKYVyWgx14YRhhBoG42n9wJVFD8XmrtpACt1tr5biYyt/spaghetti-316525_1280.jpg)\n\n> *Don’t spend time beating on wall, hoping to transform it into a door.*\n— Coco Chanel\n\nIn my last article, [*What If We've Been Thinking About Weight Loss All Wrong?*](https://steemit.com/introduceyourself/@sprat/what-if-we-ve-been-thinking-about-weight-loss-all-wrong), I said people become insulin resistant from *regularly* consuming foods that cause big insulin spikes. This kind of eating over many years, especially when you add late-night meals and frequent snacking during the day, floods the bloodstream with insulin. The body adapts to the constant flow of insulin by desensitizing the cells to insulin &mdash; resulting in #InsulinResistance.\n\n#### We Just Want to Lose Weight\n\nSo what? Why should we care if we *are* insulin resistant? Isn't this just another new buzz phrase anyway? But if we're insulin resistant, we're working *against* our hormones and have to work harder to burn body fat. We hit a wall and can't seem to lose weight, no matter how many calories we're willing to give up eating or how many we try to burn at the gym. It just seems harder to lose weight as we get older than it was when we were young, fresh and still *insulin sensitive*.\n\nAnd there it is. Over the years, we've been soaking our cells in glucose, and have, therefore, lost our sensitivity to insulin. That's why understanding insulin resistance and how to restore our insulin sensitivity matters. We want to create the easiest and surest path to weight loss. Working against our body chemistry just adds years of frustration and yo-yo dieting.\n\n#### OK, So How Do We Know If We are Insulin Resistant?\n\nIt's commonly accepted that someone who has been obese for years is almost certainly insulin resistant. So, let's add that to the top of the list. Here are some other common indicators of #insulinresistance:\n\n* #Obesity\n* Belly fat\n* A fasting glucose of 100 - 125 mg/dL\n* Persistent #fatigue\n* Constant #hunger\n* Brain fog\n* Dark patches of skin in the folds or the back of the neck (less common)\n* High levels of inflammation\n* Chronic stress\n* Inability to lose weight despite repeated attempts\n\n#### Reduce Insulin to Restore Insulin Sensitivity\n\nThe quickest way to restore insulin sensitivity *and* lose weight is to reduce the amount of insulin we produce. The most natural way to reduce the amount of insulin our bodies produce is by lowering the amount of glucose in our blood. We can lower our blood glucose by restricting carbohydrates (especially sugars and refined carbs).\n\nLet me say that again: to lower insulin, we have to lower blood glucose, which means consuming fewer carbohydrates, especially refined carbs, and sugars. Now we know why low-carbohydrate diets can be so effective. Consuming fewer carbs means we are lowering our insulin production.\n\n But one lifestyle change does not fit all. So, here is a quick overview of some of the methods I've tried (alone or in combination with others) to reduce the levels of insulin in my body:\n\n* Saying NO (not necessarily NEVER) to Sugar &mdash; cutting sugar alone may be the only change some of us have to make. Sugar is more than an empty calorie. It may well be a toxic calorie, causing inflammation and potentially as much liver damage as alcoholism.<sup>1</sup> Make #sugar a once-in-a-blue-moon treat.\n\n* Ketogenic dieting &mdash; cutting out all/most carbs and replacing them with healthy fats (avocado, coconut oil, olive oil, nuts, butter, cacao butter). Fat causes the lowest insulin response (some say zero, but I don't find pure fat very palatable). A keto diet favors high fat, a small amount of protein and minimal carbs made mostly of green, fiber-rich veggies, and no fruit.   \n\n* Low-carb dieting &mdash; cutting sugar and refined carbs and replacing them with more protein. Unlike keto diets, effective low-carb diets favor protein over fat and allow more fruit, but still cut refined carbs and sugars. The Mediterranean Diet is a good example of a sustainable low-carb diet. However, too much protein can still spike insulin as much as a potato. So it's important not to go overboard on the steak if our bodies don't need all that energy.\n\n* Adding food hacks that *lower* insulin response &mdash; apple cider vinegar, cinnamon, garlic, fiber, protein and fat all lower the insulin response you get from eating high-carb foods. So, adding sour cream and butter to a potato can actually help. I like boiling potatoes rather than baking them to lower their glycemic index. Better still, I eat them cold.\n\n* Fasting &mdash; if all foods (except pure fat) cause an insulin response, then the surest way to reduce the insulin in our bodies for a while is to fast. By fasting, we are turning *off* our fat-storage hormone. I am a HUGE fan of fasting. The benefits are endless, as are the myths about fasting. I'll cover more in upcoming posts.\n\n* Try intermittent fasting &mdash; think you can't handle *not* eating for a while? Don't sweat it. You do it every night while you're sleeping. Intermittent fasting just means extending the number of hours we abstain from eating between meals. Generally, the longer periods of fasting yield slightly better results, but giving your digestive system a break for even 14 hours a day can have significant benefits. I started by skipping breakfast and not eating after 8:00 p.m. every night.\n\n#### My *Never* List\n\nI do have some personal NEVERS, foods that I've completely omitted from my diet because they are incredibly unhealthy, and I frankly don't miss them. I encourage anyone trying to lose weight to create a Never list and just try sticking to that first. It's weird, but when I first did this, I realized there were things I ate or drank because they were available even though they weren't particularly good for me, and I never really craved them. Here's my list:\n\n* Fruit juice &mdash; stripped of all the protective fiber, fruit juice winds up being little more than a glass of liquid sugar. A glass of grape juice has as much sugar as a can of Coke (39g). And beware of juice beverages. A bottle of Naked Juice's Pomegranate Blueberry has a whopping 61g.\n\n* Low-fat and non-fat foods &mdash; stripped of healthy fats and silky flavor, these foods try to make up for their lack of taste by adding sugars and other chemicals that just don't make the cut for a healthy lifestyle.\n\n* Dry breakfast cereals &mdash; these cereals have some fiber added back into them and are \"fortified with vitamins and minerals\" because all that wholesome goodness that had once been in these foods was stripped away from over-processing. If I'm going to eat breakfast, I go for eggs and bacon, or hummus and olives, or avocado and melon. I'll eat breakfast food like sugarless oatmeal or grits only as part of an afternoon meal and when I want a treat or a few carbs.  \n\n* Beets, okra and goats milk &mdash; I just don't like them. To me, beets taste like wet soil, okra is too slimy, and goats milk... (better left unsaid). Why are these unhealthy? Forcing myself to eat something I don't like almost always leads to dissatisfaction, which leads to cheating and overeating. That makes these otherwise healthy foods a bad choice for my long-term goals. I never, ever make myself eat something I don't like. Better to go without.\n\n#### Restoring Insulin Sensitivity and Losing Weight\n\nNutrition science is still relatively young compared to other disciplines. The good news is that the same steps we take for weight loss can also restore or at least improve insulin sensitivity. The first 30 days are crucial. We may still be experiencing food cravings or trying to get used to a new food schedule or to different types of foods. Getting rid of the sugar and carb cravings are essential. We can start there. The less we eat sugar and carbs, the less we'll crave them. Going cold turkey may be best, especially at the beginning of our diet when we're feeling more committed or at least more fed up with the fat and fatigue.\n\nThe path I follow for reducing insulin and increasing insulin sensitivity (and weight loss) is a combination of #intermittentfasting** and #keto dieting.\n\n* **Intermittent fasting** &mdash; my favorite intermittent fasting cycle is **16:8** &mdash; I fast from 4:00 p.m. to 8:00 a.m. the next morning (16 hours), and have an eating window of 8:00 a.m. to 4:00 p.m. (8 hours), then I fast again. Digestion is very hard on the body and can actually stress our systems, depending on our diets. Because I'm not eating anything for 16 hours a day, my digestion has a chance to relax and so does my pancreas. I give it a rest from having to produce any insulin.\n\n* **Ketogenic (Keto) dieting** &mdash; when I eat, I make sure my food choices will spike my insulin as little as possible. My first meal is crucial. It should be almost all fat. Basically, for me, it's a fat coffee (blended with coconut oil, ghee, cacao butter and an egg yolk). My meal later will be high fat, some protein, and nominal carbs, for example, a cheese frittata with slices of avocado, or pistachio-crusted salmon with Caesar salad on the side, heavy on the parmesan (homemade, sugar-free dressing).   \n\n![IFKetoRatios.png](https://steemitimages.com/DQmXtkjSfeR6qh7ZQiUSDKjhqrBFVw5JmFSfYfipp1qYVMd/IFKetoRatios.png) <sup>(Image Source: @Sprat)</sup>\n\nSome people think we can never fully restore insulin sensitivity. I've seen no research that supports this opinion. In fact, the human body is incredibly adaptive. That's why we become insulin resistant in the first place. Our bodies adapt to all the glucose we feed it. Similarly, our bodies adapt to the lack of glucose by burning an even more efficient alternative fuel source, ketones. I'll cover ketones and ketogenic dieting in greater detail in an upcoming article in my #IFKeto series.\n\n---\n1. See [*Sugar: The Bitter Truth*](https://www.youtube.com/watch?v=dBnniua6-oM\n), a University of California video lecture available through YouTube by Pediatric Endocrinologist, Robert Lustig, M.D.\n\n---\n#### *Remember to Consult with Your Physician . . .*  \n\n>  *THIS IS NOT MEDICAL ADVICE. Please don't take it as such. Before trying anything I discuss here, it's important you first consult with your physician/nutritionist/counselor/life coach/family. My writing is meant to open up a dialog about health and nutrition based on years of research, head-scratching, and self-experimentation. It is not a \"how to\" or meant to advise you in any way, especially if you are pregnant, if you are a child, or if you have a medical condition. That said, if your healthcare provider is still recommending low-fat and not low-sugar, it may be time to look for another doctor.*  \n>\n>   &mdash; *@Sprat*",
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      "body": "so sad to see people counting their carbs everywhen they eat while the real problem is hormone imbalance. :(\nI wish many people could read this.\nNice post.",
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      "body": "Hi and welcome, I look forward to reading more of your posts. I'm not genetically well programmed for carbs (low production of salivary amylase) https://steemit.com/health/@kiwideb/my-dna-test-results-are-in-can-i-eat-carbs-or-not\n\nI have been lowish, but not super low, carb for probably two decades. But despite that, my fasting insulin is very high and neither my doctor or I have been able to figure out why. My best theory is something I read about excess adipose fat actually secreting insulin as well, and that is the only thing that makes sense.\n\nIF seems to help, but also seems to stress my adrenals, and I can only do 3 meals a day, not go down to 2. \n\nWhat has helped me is water fasting. I can only do 3.5 days at a time (being a very much past menopausal woman) but that does seem to lower my insulin enough to get into fat burning mode. This year I did a 3 dayer at the start of the year and then transitioned to almost keto. I'm currently about 1500-1600 cals, P 30%, F 45%, C 25%, keeping net carbs under 70.",
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      "body": "Mental clarity is a terrific bonus of ketogenic dieting. A lack of appetite is another one. I started fasting regularly after starting keto. I always feel great after a keto meal. Glad to hear you're having positive results. I haven't really craved desserts, but you're not the first person to mention the Chocolate Avocado Mousse. May need to dip my spoon into that one.",
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      "body": "Followed, upvoted, and resteemed.\n\nI have been in Ketosis for about a month and for anyone who has not tried this I strongly recommend it. In fact not only my wife, but almost everyone in my office started it too when they saw how much energy I had without drinking any energy drinks. You will probably lose weight, but honestly the mental clarity alone is worth it. The best part is I eat until I am full. If your getting started be sure to checkout Bulletproof Coffee, use Almond Flour to make bread or taco shells, and most importantly try Chocolate Avocado Mousse! (It tastes a lot better than it might sound)\n\nLastly, if your feeling tired or your head hurts when starting try putting pink himalayan salt in all of your water. You need to eat more salt on this diet or your body won't have the electrolytes it needs. If you don't feel happy like you have taken some drugs there is probably something your doing wrong. \n\nFollow me @byzantinehash if you are interested in crypto currency be sure to watch for new posts. I just made my first post on a series I am about to begin: https://steemit.com/cryptocurrency/@byzantinehash/easy-to-mine-cryptocurrency-series-volume-1 don’t forget to upvote if you like it.",
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      "body": "Thank you! Getting enough sleep is the best way to relieve stress and reduce cortisol. Although, in the morning, cortisol tends to spike to wake us up and make us more alert — another reason to avoid a carb-filled breakfast that just piles in more glucose. 😉",
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      "permlink": "what-if-we-ve-been-thinking-about-weight-loss-all-wrong",
      "title": "What If We've Been Thinking About Weight Loss All Wrong?",
      "body": "![pexels-photo-267950.jpeg](https://steemitimages.com/DQmPCDoyi3SQi2YhQukzr6EvURxQhq8eNL4AXnPut8G7EJB/pexels-photo-267950.jpeg)\n\n> *I can make you fat. Actually, I can make anyone fat. How? By prescribing insulin. It won’t matter that you have willpower, or that you exercise. It won’t matter what you choose to eat. It’s simply a matter of enough insulin and enough time.*  \n  &mdash; Jason Fung, M.D., *The Obesity Code* <sup>1</sup> \n\n#### What Conventional Diets Overlook\n&nbsp;\nOver the last several decades, obesity has increased in populations across the globe. In response, advocates of one diet or another have been overreaching to make sense of our increasing waistlines and promote their (often self-serving) solutions.\n\n* Low-fat &mdash; \"It's the fat in our diet that makes us fat and gives us heart disease.\"\n\n* Low-carb &mdash; \"It's the carbs, not the fat.\"\n\n* Vegetarian &mdash; \"It's the meat, not the carbs.\"\n\n* Fitness Industry &mdash; \"It's too many calories, not enough exercise.\"\n\nTo some degree, any one of these diets can work, at least for a while. We know this because people have undeniably lost some weight by cutting fats or carbs or meat or even calories and, of course, by running marathons. Other than obliging dieters to achieve increasingly excruciating levels of willpower and self-discipline, these diets have little in common except for two things:\n\n1. They restrict food.\n2. They fail to treat the underlying cause of obesity.\n\nThis second issue is why these diets tend to either flop in the long term or cause even bigger problems.<sup>2</sup>\n\n#### What Makes Us Fat?\n&nbsp;\nHormone imbalances make us fat. No amount of counting calories or exercising will correct a hormone imbalance if (1) we're still eating foods that significantly raise our blood sugar, and (2) we are eating all the time. Both of these conditions are essential for weight gain. Eating high-carbohydrate foods alone will not result in obesity. Eating frequent low-carbohydrate meals will also not result in obesity. Eating all the carbs and sugars you can swallow *all the time* will absolutely lead to weight gain if you are otherwise healthy and have a functioning pancreas.\n\n#### Insulin &mdash; The Fat Storage Hormone\n&nbsp;\nFat is fuel. Food is also fuel. Human beings like other mammals evolved to store fat to survive during times of scarcity. Our bodies can burn our internal fat stores in the same way we use batteries (stored energy) when there is no other source of energy &mdash; in other words, when there is no food. To survive by burning fat, we must first be able to store fat. That is what insulin does. Insulin is a hormone produced by the beta cells of the pancreas. It regulates our blood sugar and pushes any extra glucose we don't immediately use for energy into our fat cells for later use. In short, insulin is our fat-storage hormone.\n\nUnfortunately, our fat cells can't both store fat and burn fat for fuel at the same time. Think of the process as a one-lane road &mdash; either in our out, but not both ways. This means that when insulin is flowing through our bloodstream, we can't possibly burn fat. When insulin is present, we are fully in fat-storage mode.\n\nTo burn fat, we need glucagon, the fat-burning hormone. Glucagon is produced by the alpha cells of our pancreas. When glucagon is present in our bloodstream, it signals our fat cells to release their energy (fat). **Insulin reciprocally regulates glucagon**. When insulin goes down, glucagon goes up. When insulin goes up (after a meal), glucagon goes down and fat burning stops.\n\n**Despite all the ads and articles about fat-burning \"superfoods\", the *only* way to increase glucagon secretion *and* stimulate fat burning is to reduce insulin.**\n\n![InsulinvsGlucagon.jpg](https://steemitimages.com/DQmVsj7q9JuSkwPodaNRTJKfeMQZkGJW9kMdgYUAaEoYbFL/InsulinvsGlucagon.jpg)\n&nbsp;\n#### Insulin and Two Types of Diabetes\n&nbsp;\nThere are two very different kinds of diabetes and, frankly, it's rather unfortunate that they even share the same name.\n\n*Type 1 Diabetes* is the inability to *produce* insulin. People with this type of diabetes cannot put on weight because there is no insulin to funnel glucose to their cells and store some of it as fat for later use. They are medically treated with insulin injections. Left untreated, they would become incredibly thin and die.\n\n*Type 2 Diabetes* is the inability to *use* insulin. These folks have become *insulin resistant*. Their cells no longer respond to the level of insulin in their bloodstreams, which means they have ever-increasing levels of free-floating glucose. Left untreated, insulin resistance can lead to pre-diabetes > obesity > type 2 diabetes > and worse. Unfortunately, the standard treatment for type 2 diabetes has included prescribing insulin to patients who already have plenty of insulin but can no longer use it efficiently.\n\n#### Understanding Insulin Resistance\n&nbsp;\nPeople become insulin resistant from *regularly* consuming foods that cause big insulin spikes. Every high-carbohydrate meal they eat introduces more glucose into their systems. The glucose triggers more insulin to be produced. Because their systems are constantly flooded with insulin, their fat cells (and to some degree their muscle and liver cells) cannot keep up. These cells become inefficient on purpose as the body naturally adjusts to too much of the hormone. This is what it means to become #InsulinResistant.\n\nThe inability of resistant cells to absorb glucose leaves too much glucose in the bloodstream. The abundance of glucose triggers the pancreas to respond the only way it knows how &mdash; by producing more insulin to deal with all the free-floating glucose. Because insulin is the fat-storage hormone, insulin-resistant individuals remain in a fat loop and continue to produce insulin they can't use because of the glucose they can't absorb.\n\n#### The Perfect Storm: How We Got So Fat  \n&nbsp;\nBoth insulin resistance and #obesity result from a catastrophic combination:\n\n* too many refined carbs which spike **insulin**, and\n* too many meals over long periods of **time**\n\n&nbsp;&nbsp;&#10149;&nbsp;&nbsp;&nbsp;INSULIN + TIME = FAT\n\nContributing factors to this perfect storm are:\n\n* Processed food &mdash; food companies have been stripping protective fats and fiber (which lower insulin response) from foods while adding sugar. Sugar spikes insulin.\n\n* Constant eating &mdash; snacking is a relatively new concept in human history. Because most foods cause some insulin response and because we eat all the time, our systems never get a break from all that insulin.\n\n* Too much stress &mdash; everything from life-threatening situations to a lack of sleep (or a lack of perspective) can result in stress which raises our cortisol levels. #Cortisol is the #stress hormone. It floods our bodies with glucose (energy) to prepare us for a fight-or-flight response. Because cortisol triggers glucose, and glucose triggers insulin, stress makes us fat.\n\n#### Where Do We Go from Here?\n&nbsp;\n**One** &mdash; don't blame the victim.\n\nYears of misleading research, bad advice, and lousy food have done more to increase waistlines than anyone's lack of willpower or self-discipline. Keep in mind that people who are insulin resistant are suffering from malnutrition. In fact, up until about the 1950s or 60s, obesity was considered a disease of malnutrition. An obese person's inability to absorb glucose and release the energy in their fat cells not only results in an increasing lack of energy but also in an inability to properly absorb vitamins and nutrients. This means fat people are generally starving.\n\n**Two** &mdash; understand how hormones, and especially hormone imbalances, have resulted not only in obesity but also in yo-yo dieting.\n\nPeople fail in their diets not because of a lack of self-discipline, but because of an abundance of insulin. They're fighting their hormones. Think back to when you were a teenager. Try to remember just how freaking persuasive hormones can be. By realizing what your body is doing and why, you can start working to change your body chemistry and rebalance your hormones, instead of fighting them. That takes a whole lot less willpower.\n\n**Three** &mdash; stop counting calories, because this approach assumes your body responds the same to a calorie of fat as it does to a calorie of protein or carbohydrate.\n\n**All calories are not the same**. A hundred calories of pure fat cause *zero* insulin response. A hundred calories of protein cause *some* insulin response and a hundred calories of carbohydrate cause measurable, and sometimes significant, insulin response.\n\nNow that you know how food affects insulin and insulin affects weight, you can appreciate why counting calories and attempting to burn off your morning donut is such a futile effort. To lose weight, we need to forget years of \"recommended daily allowances.\" Weight loss isn't about numbers, it's about chemistry, specifically hormones. Rather than calorie reduction, focus on insulin reduction for successful and sustainable weight loss.\n\nIn the next post in my #IFKeto series, we'll discuss ways to reduce insulin production by restoring insulin sensitivity to kick-start #weightloss.\n\n---\n1.  Fung, D. J. (2016). *Obesity Code, the: Unlocking the Secrets of Weight Loss*. Greystone Books, Canada.  \n\n2. Low-fat diets, for example, ushered in an era of new foods that replaced healthy, protective fats with trans fats and toxic amounts of #sugar (or mounds of toxic sugar), including high-fructose corn syrup. Eventually, sugar found its way into just about every food, even prepared meats, soups and other savory dishes.\n\n---\n\n#### Who I Am  \n\n> *I'm a design researcher, and a science and social science buff. I study what, how, and why people do what they do; what, how and why they avoid doing other things; and ways to improve the process. I focus on #nutrition, biochemistry, food anthropology and food politics. Over the course of the last several years, I've become an evangelist of #fasting, intermittent fasting, low-carbohydrate lifestyle and #ketogenic dieting. And yes, you can love fat AND hate meat and still get a meal out of it. So, I am also an accidental mediator between vegans and bodybuilders.*  \n>\n >  *THIS IS NOT MEDICAL ADVICE. Please don't take it as such. Before trying anything I discuss here, it's important you first consult with your physician/nutritionist/counselor/life coach/family. These writings are the result of my research and personal experimentation and are not meant to advise you, especially if you are pregnant, if you are a child, or if you have a medical condition. That said, if your healthcare provider is still recommending low-fat and not low-sugar, it may be time to look for another doctor.*  \n>\n>   &mdash; *@Sprat*",
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