Why do you gain weight at a glance at food: the nutritionist explains
'23.09.2020'
Source: Jana
Probably, many of you have heard more than once about such a thing as insulin resistance. Nutritionist Tatyana Aizenshtadt tells about what it is and why insulin resistance is often the reason for excess weight. Jana.
The main cause of excess weight is insulin resistance (IR). This case can be described by the phrase "I get better from one glance at the cake."
This means that you eat the same amount of food, while gaining less energy and gaining weight.
“Insulin resistance is a disruption in the metabolic response to endogenous or exogenous insulin,” Wikipedia states.
Another definition: "Insulin resistance is a decrease in the sensitivity of body tissues to the action of insulin." In Russian, our cells stop perceiving insulin.
What is insulin?
It is a peptide (protein) hormone that is produced in the cells of the pancreas in response to an increase in blood sugar (glucose) levels following the metabolism of carbohydrates. Insulin enters our bloodstream to deal with this glucose.
Insulin tasks:
- Be the key that unlocks the doors to the cage for glucose to enter. Without insulin, sugar cannot enter tissue cells and they cannot receive energy.
- Promotes the accumulation of glucose in reserve and the formation of proteins, i.e. plays a leading role in the accumulation of energy that we use in life.
- Participates in growth.
- Promotes recovery, wound healing and the functioning of the body as a whole.
Normally, insulin is produced by the pancreas in an amount sufficient to maintain physiological blood glucose levels.
Insulin helps the feeling of fullness and suppresses hunger, helps to reduce appetite.
But! The problem is that a diet with an excess of sugar and simple carbohydrates breaks the normal functioning of the pancreas and, as a result, insulin is either too much or too little. Incorrect insulin production leads to insulin resistance and metabolic syndrome.
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With insulin resistance, the sensitivity of tissues to insulin is reduced, as a result - glucose cannot enter the cells, its concentration in the blood increases, while the cells experience energy hunger (“hunger with abundance”). The brain, having received the "SOS" signal from the starving cells, sends a command to the pancreas to increase the production of insulin.
Over time, the reserves of the pancreas are depleted. The cells responsible for the secretion of insulin, working for a long time with overload, die - diabetes develops.
Excess insulin has an effect on cholesterol metabolism, enhances the formation of free fatty acids, atherogenic lipids. This leads to the development of atherosclerosis, as well as damage by free fatty acids to the pancreas itself.
And this is where the fun begins!
Vicious circles (when one process aggravates another): ⠀
- More insulin is released, and it stimulates the appetite! ⠀
- The person begins to eat even more. Weight gain is in progress. What does weight gain mean?
- Even more fat is formed and insulin resistance is enhanced. ⠀
- The body further stimulates the production of insulin. However, in a blood test, insulin may remain normal for a long time, but the IR index (HOMA-IR) may already be increased.
How to overcome and break this vicious circle?
- Moderate calorie deficit.
- 3 balanced meals (breakfast, lunch, dinner). ⠀
- Mostly protein-fat breakfast and some complex carbohydrates, we give preference to fiber.
- The main treatment for insulin resistance is the normalization of weight, and, accordingly, the revision of the current eating behavior.
Insulin resistance symptoms:
- dark areas of the skin under the armpits, under the knees, on the neck, or in the groin;
- hardened, cracked skin on the elbows, heels;
- excess weight;
- papilloma;
- keratomas;
- dark elbows;
- you live on a swing - lost weight, gained weight;
- do not feel full after a heavy meal, although the stomach is full;
- you have age-related acne;
- waist volume for women is more than 80-82 cm, for men - above 94 cm.
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An increase in the level of uric acid is accompanied by the development of insulin resistance, which is the basis of the pathogenesis of the development of type 2 diabetes mellitus, early aging of the body and many other problems.
Also, increased insulin is a breeding ground for everything: body papillomas, nail fungus, seborrheic keratosis, the risk of developing certain types of cancer increases.
How do you know if you also have insulin resistance?
Simply donating blood for sugar will be of little information, since the pancreas is still coping and keeping glucose normal. But a person develops hyperinsulinemia. The expert advises to discuss with your doctor the need for a HOMA-IR test = fasting insulin (μU / ml) * fasting glucose (mmol / l) / 2,25.
Self-diagnosis or Insulin Resistance Test:
Which of the following symptoms do you have now or have you had in the past 6 months?
- Are you drawn to sweets? Does sweet food calm you down?
- Have you tried to give up sweets but failed? Is it hard for you to give up fast carbs like ice cream, chocolate or chips?
- Have you ever had a fasting blood sugar level above 4,7 mmol / L (85 mg / dL)?
- If you have more than 3 hours between meals, do you feel shaky, anxious, or irritable?
- Is the waist circumference (measured 2 cm above the navel) more than 80-82 cm (for women) and more than 94 cm (for men)?
- Have you had high triglyceride levels (over 0,9) and low HDL (high density lipoprotein) cholesterol?
- Is your body mass index over 25?
- Have you been diagnosed with polycystic ovary syndrome, irregular periods, acne, acne, ovarian cysts, infertility?
- Is the laboratory blood count for insulin higher than 6?
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Insulin resistance test results:
If you have less than 3 pointsyou most likely have minimal or no signs of insulin resistance. To prevent this condition from developing, the expert recommends evaluating your diet for the presence of sugar (including hidden sugars) and adjusting it.
If you have scored more than 3 pointsthen you are more likely to be insulin resistant. That is, this is a condition of prediabetes, which can develop, for example, into type 2 diabetes, with all accompanying problems, for example, vision problems, oncology, gout, sarcopenia, osteoporosis, hypertension, stroke, coronary heart disease, heart attack, gynecological problems ( polycystic ovary syndrome, fibroids, polyps, etc.).
If you have more than 3 itemsthen you may need nutritional adjustments and laboratory testing for insulin resistance. Be sure to start changing your lifestyle now in order to get out of this state as soon as possible, and seek help from specialists.
Original column published https://www.izakayasushilounge.com "Jana"
The material is published for informational purposes only, is not a recommendation and does not replace a doctor's consultation. ForumDaily Woman is not responsible for any diagnosis made by the reader based on the site's materials, as well as for the consequences of self-medication, and may not share the point of view of the author or expert.
