Categories: weight loss

How to lose weight with insulin resistance

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Discover how to lose weight with insulin resistance.

Why do some people fail to lose weight?

Eating better, healthier and in smaller quantities theoretically induces weight loss. Yet some people say they are unable to lose weight.

There may be different explanations or rather different factors. Among them are hypothyroidism (even mild) and insulin resistance. There are still other causes but here we will dwell on the mechanisms linked to insulin resistance.How to lose weight with insulin resistance

From insulin resistance to resistance to weight loss

Insulin resistance is a dysfunction of insulin receptors, the hormone which, among other things, lowers blood sugar levels by promoting the penetration of glucose into cells.

Due to a very sedentary modern lifestyle, fat gain in the belly, chronic inflammation (low-grade inflammation), and insulin resistance can set in.

It should be known that insulin is a storage hormone and that it is anti-lipolytic, that is to say, that it prevents the destocking of fats to be used as fuel.

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This means that in case of insulin resistance, the body tries to compensate with even more insulin, which can theoretically lead to even more fat gain and difficulty in losing it. But beware: this insulin resistance is not necessarily visible by simply monitoring blood sugar. At least initially…

How to diagnose insulin resistance?

A normal fasting blood sugar level does not rule out insulin resistance… Indeed the pancreas can quite secrete more insulin (more than normal) to “force” the entry of glucose into the cells, in the presence of insulin resistance. This is called hyperinsulinism.

Thus, if we only measure the blood glucose level, it is completely invisible to the measurement by a blood test.

It is then necessary to measure the insulin level, together with the fasting glycemia. Thus we can see if there is an excess of insulin by the compensatory phenomenon.

It is then sufficient to calculate the HOMA (insulin resistance) and QUICKI (insulin sensitivity) indices. Smartphone applications exist (eg: HOMA-IR calculator) or online:https://www.mdcalc.com/homa-ir-homeostatic-model-assessment-insulin-resistance

Nutraceuticals to fight insulin resistance

Many micronutrients and phytonutrients can help fight insulin resistance, such as berberine, hydroxycitric acid ( Garcinia cambogia ), chromium, and cinnamon. These substances have beneficial effects on excess weight and obesity. Let’s review them.

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Berberine, insulin resistance, and obesity

Berberine is an alkaloid extracted from the barberry shrub. It is considered the natural analogue of metformin, the basic treatment for type 2 diabetes.

A pilot study showed that compared to metformin, berberine showed an identical effect in regulating glucose metabolism, such as glycated hemoglobin, fasting blood glucose, postprandial (after meal) blood glucose, fasting insulin, and postprandial insulin. In the regulation of lipid metabolism, the activity of berberine is better than metformin!

Animal and human studies show that berberine has 2 anti-obesity actions  :

•Modifies the microbiota;

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•Reduces blood sugar by inhibiting glucosidase;

•Decreases gluconeogenesis (production of glucose by the liver);

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•Decreases the differentiation of adipocytes (cells specialized in fat storage).

Garcinia cambogia and weight loss

Garcinia is part of the Clusiaceae (Guttifaceae) family, which contains over 300 species of trees and shrubs. It is a tree native to the evergreen forests of India, Nepal, and Sri Lanka.

Without going into too many technical details, Garcinia cambogia would have effects on fat mass by decreasing lipogenesis (fat production) and increasing lipolysis (mobilization of fat reserves).

Although there is heterogeneity in the studies, some works have observed that Garcinia cambogia showed positive effects on the weight loss process, appetite reduction, body fat percentage, triglycerides, cholesterol, and glucose levels, as well as the decrease in lipogenesis.

Chromium and weight loss

Chromium is a trace element commonly used for its properties on blood glucose metabolism. It is a “classic” for type 2 diabetes, and even for sugar cravings. What about excess weight?

A meta-analysis of 19 studies and a total of 1316 patients showed significant reductions in anthropometric indices associated with body composition: weight loss (-0.75 kg), BMI (-0.40 kg/m2 ), and body fat percentage (-0.68%) in overweight or obese people.

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Cinnamon is also a help

Cinnamon consumption is associated with a statistically significant decrease in fasting blood sugar, total cholesterol, LDL (popularly called “bad cholesterol”), and triglyceride levels, and an increase in HDL (popularly called “good cholesterol”) levels. ”). But what interests us here is its action on weight and other measurements…

A meta-analysis of 12 clinical trials and a total of 786 subjects was performed to summarize the effects of cinnamon consumption on anthropometric measurements in adults.

The combined results showed that the administration of cinnamon significantly reduced body weight (-1.02 kg), BMI (-0.51 kg/m 2 ), waist circumference (-2.40 cm), and fat mass (-1.02%).

Greater effects on body weight were seen in subjects younger than 50 and those with a baseline BMI ≥ 30 kg/ m2.

Cinnamon administrations significantly reduced fat mass at doses ≥ 2 g/day, when administered for a minimum of 12 weeks. Attention: in food supplements, there may be concentrated forms of cinnamon).

The authors of the meta-analysis concluded that cinnamon could be recommended as a weight loss supplement in the management of obesity.

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Conclusion

Berberine, Garcinia cambogia, chromium, and cinnamon, which are natural and classic treatments for type 2 diabetes, are also very interesting aids in the case of overweight and obesity.

Their action on glucose metabolism is an important point if insulin resistance is suspected or diagnosed.

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