Eat to satiety, until you are satisfied, not full or stuffed.
These days, people are on the go and may look to fast food options that are cheap and quick to come by. The nutrient quality and vitality of those foods may promote inflammation, food cravings and weight gain. Think about how you feel after eating a poor diet or fast food. If you feel sluggish, think about making better choices of eating at places that offer whole foods that grow or eat from the earth.
The current food pyramid recommends four servings of carbs – grains, wheat, breads, pasta, fruits, beans, potatoes, chips, corn, rice, quinoa – daily and to use fat servings sparingly. Low fat is not necessarily better. The body needs good fats to help with hormone production, and they can boost cardiovascular, brain and skin benefits. The damaging consequence of eating a low-fat diet is that the body becomes more sensitive to carbs and sugar. It spikes insulin and blood sugar levels; thus, creating a vicious cycle of eating high carbs and sugar, increasing insulin levels, increasing hunger and cravings for more carbs and sugar, and resulting in the fat cells becoming insulin resistant. With the insulin resistance (IR), the fat cells get bigger, increasing visceral fat (belly fat), which promotes more inflammation and raises the risk of diabetes, high blood pressure, increased triglycerides and cholesterol, hormone imbalances, fat build up in arteries, cardiovascular disease, and mood and digestive issues.
How IR works is eating food high in carbs, sugar and grains results in the body releasing insulin. The fat cells resist insulin and store the sugar/ carbs (quick energy), which results in feeling tired and hungry. So then you eat the same food again and the cycle continues. With the continued release of insulin, the cells become sensitive and resistant to it. The best way to correct IR is to focus on eating more good quality food with higher amounts of fat, protein and low-carb vegetables that are high in fiber.
The key to correcting IR is to flip the food pyramid and eat four servings of healthy fats such as avocados, nuts, seeds, grass-fed butter, coconut oil, fish, eggs, olives, cheese and eliminate all grains and sugar. Adding more healthy fats to the diet helps reduce hunger cravings and improve how the body responds to the shift in blood sugar. The more sugar and carbs you eat, the more it spikes the release of insulin and increases hunger for more.
How do you know if you are IR? If you have trouble losing weight, increased weight in the middle, have high blood pressure, diabetes, depression, anxiety, high cholesterol, Polycystic ovarian syndrome, irregular cycles, hormone issues with Perimenopause and menopause, low sex drive, fatigue, mind fog, sensitivities to carbs and sugars, joint pain, sleep issues and stress, than IR may be a contributing factor.
Simple lifestyle changes are the keys to be successful at turning IR around:
- Be consistent with following a diet high in good fats, protein, and veggies while avoiding high carb fruits, veggies, grains and sugars for 12 to 18 months.
- Plan and track everything you eat and drink to see what macronutrients (carbs, proteins, fat, fiber) are in the foods that you are eating. There are some free apps to help you. Then, plan out meals for the week to help in food preparation and shopping lists and to stick to the plan. Start tracking your foods that you eat for one week to understand what the components are in the foods and to see how many macronutrients you are truly eating. Then, start to slowly decrease the amount of net carbs to less than 30 to 60 grams. Total carb grams – fiber grams = net carb grams.
- Increase your water intake. Water will help flush out the toxins that the fat cells are storing. Target at least half your body weight in ounces daily and more if you have an active job or are sweating a lot.
- Eat to satiety, until you are satisfied, not full or stuffed.
- Move more. Walk with purpose. Exercise and move 20 to 30 minutes a day.
- Avoid large amounts of alcohol. Some alcohol has a lot of carbs and calories. Beer can have 150 to 350 calories per 12 ounces and 13 to 25g of carbs. It all adds up and can increase weight in the middle and make IR worse. It is better to drink in small amounts and look for a low carb option such as vodka, dry red wine, tequila, whiskey, etc. Skip the juices, sugary soda and mixed drinks loaded with sugar.
- Eat some protein and fat before bed for a better night sleep. A handful of pumpkin seeds, nuts or a scoop of almond butter can sustain blood sugar levels.
- Get your blood levels tested for hormone or nutrient imbalances that may be contributing to weight challenges and inflammation. Low thyroid, low testosterone or other hormone imbalances associated with perimenopause, menopause, stress or andropause may be contributing.
- Seek medical advice before starting a new diet. It is important to see your physician before starting a low-carb diet. Some people may need to modify the diet because of lower kidney function or underlying diseases. Lab testing is beneficial to see where you are now and can act as a baseline as your health improves with diet and lifestyle changes. The baseline labs may include blood count, liver and kidney function, insulin, hemoglobinA1c, thyroid and male/female hormones, cholesterol panel, cortisol, vitamin D and vitamin B levels.
- Hold yourself accountable. If you have trouble sticking to the diet plan, follow the diet with another family member or friend or hire a nutritionist or physician to get you on the right plan for you and your health goals.
Making lasting life changes will not only benefit you but your family and generations to come. It creates a ripple effect that spills over to your kids by imprinting healthy ways of eating and reducing obesity risks. Obesity breeds inflammation. We need to make conscious choices to improve our quality of life. FBN
By Christina Kovalik NMD, Lac
Dr. Christina Kovalik NMD, LAc, The Vitality Doctor, is a naturopathic physician and acupuncturist specializing in hormone optimization, optimal health and vitality. She is a new Flagstaff resident, practicing since 2004, and opened her second location in Doney Park in 2020. For more information, visit thevitalitydoctor.com or call 928-863-6086.
