Symptoms, conditions and causes

How to lose more weight if I'm diabetic Type 2?

Type 2 diabetes is a condition of high blood glucose (sugar). All that glucose triggers insulin, which in turn causes the sugar to be stored as fat. I reference a textbook called Medical Physiology. If you want to lose weight you must reduce insulin.

These are the mistakes that most people make:

●Consume low calories

●Eat multiple meals

●Eat low fat/lean protein; lean protein spikes insulin

●Weigh themselves frequently; instead, measure your waist

●Eating in moderation is probably the stupidest advice I’ve ever heard! You won’t lower insulin.

●Eat whatever they want because they believe they exercise it off; exercise only accounts for 15 % of weight loss

When you first lower insulin and lose weight, it’s water weight. You’ll plateau until you get into fat burning.

Here are ten things to lower insulin and speed up weight loss:

1. Keep your carbs below 20 grams per day; I put a link below to show you which foods to eat

2. Take apple cider vinegar to help with insulin resistance; 2 tbsp in a glass of water once or twice daily

3. Eat moderate protein that isn’t lean/low fat; the leaner the protein, the higher the insulin spike

4. Take these three nutrients: chromium, zinc to help your body need less insulin, vitamin B1 in the form of nutritional yeast

5. Get more sun to boost your vitamin D level

6. Get extra sleep; at least 8 hours. 6 or less raises your risk of diabetes

7. Do intermittent fasting and don’t eat unless you’re hungry

8. Do high-intensity interval training (HIIT); this will help spike growth hormone

9. Decrease your stress; see the link below for an acupressure technique

10. Increase your fiber by consuming more veggies, not more grains. While you can’t digest fiber, it’s great food for the microbes in your gut. They convert the fiber to butyric acid, which feeds the cells of your colon and gives them energy. It also helps with insulin resistance.

What we’re trying to do is put you into ketosis. Ketones are an alternative fuel. There are 3 types; one is beta-hydroxybutyrate, similar to the butyrate that microbes convert fiber into. Both of these can help regulate your insulin level.

Last updated: Feb 26, 2024 16:02 PM