I no longer eat snacks, I no longer eat a bite, I occasionally fasted for three meals a day. This is the first step to improve insulin resistance. Pay attention to several misunderstandings here.
The first is that fruits are not considered snacks. Some people have added meals after three meals, a banana or an apple. They think that liter sugar index is not high, so adding a meal is not called snacks. This is wrong. Even if it is fruit, you must eat three meals a day, and don’t wait until you feel hungry and add another one. This is absolutely not something you can lose weight.
The second is to eat dinner late, which is not OK. Try to advance dinner as early as possible, or even occasionally you can not eat it. This is to leave enough rest time for pancreatic islets. If I get off work late and can only get home at 7 or 8 o'clock in the evening, I will stop eating dinner and wait until the next morning to have breakfast, and I will rely on drinking water to provide fullness in the middle of the journey. There is a so-called 168 fasting method, which means you can eat for 8 hours a day, but you can’t eat the remaining 16 hours. We don’t need to be so strict, but the interval between dinner must be long during the next day. If you can’t do it in 16 hours, then you can eat at 5 pm and breakfast at 7 am the next day, and 14 hours in the middle. This is just 14 hours. It’s always not that difficult, step by step.
The third is that I dare not fast. Some people originally insisted well, but after reading popular science, they said that fasting will increase the risk of gastroesophageal reflux, and then I didn’t dare to, so I went back to the past. In fact, each diet plan has its own disadvantages. We must understand what our purpose is. Now insulin resistance is the key. What needs to be changed the most. Other secondary contradictions are temporarily put aside, so it doesn’t matter if you fast two to three times a week.
Finally, there is a very critical point, which is the record. I ask you now, do you still remember what you ate three days ago? What about seven days ago? If you don’t record, how do you know if you are doing it right? It’s easy to record now. Just take this phone to take a photo of it when you eat every meal. You can also set up a group with your family and post it to supervise each other.
So how to relieve insulin resistance?
first, supplement a little trace element chromium. Second, for those with high triglyceride blood lipids, we need to treat triglyceride well. Third, exercise your muscles. You have too little muscle and too much fat, so your metabolism will be abnormal. Fourth, manage your diet well, try to touch less high-sugar and unhealthy fried foods. Fifth, if you already have diabetes, we also need to use insulin sensitization, such as this thiazolidinedione drug to relieve your high insulin blood lipids. Sixth, (if you have hypertension combined) Choose some antihypertensive drugs that have increased sensitivity to insulin.
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