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DEMYSTIFYING INSULIN RESISTANCE: THE KEY TO UNLOCKING YOUR POST-BARIATRIC WEIGHT LOSS JOURNEY
enquiries@thedietologist.co.uk
I’ve been working in the weight loss industry for over 30 years, and I'm thrilled to dive into a topic close to my heart, that might be the missing puzzle piece in your successful weight loss journey: insulin resistance.
Before we dig into this, I want to remind you that weight loss after bariatric surgery is a unique and transformative experience. It's not just about the numbers on the scale but embracing a healthier, happier you. So, let's keep it fun, informative, and empowering, just like we do in our
"Beyond Bariatrics" membership community!
**Understanding Insulin Resistance: The Sneaky Culprit**
Imagine insulin as the superhero hormone that helps your body regulate blood sugar levels. It swoops in, carries glucose (energy) into your cells and organs to ensure you have energy to power through your day. But what happens when the cells are overloaded with energy (glucose) and start ignoring our friendly superhero? That's where insulin resistance enters the scene.
Insulin resistance is like that stubborn door that just won't open, so your body produces more insulin to get the job done, and that can lead to a rollercoaster of blood sugar levels.
Here's why it matters:
1. **Stalled Fat Loss:** Insulin resistance can make shedding the pounds feel like an uphill battle. The cells and organs are fully loaded with glucose (energy), hence the excess energy is stored as fat. The body tends to hold onto stubborn fat around the belly.
2. **Unpredictable Cravings:** Ever experienced sudden sugar cravings that seem impossible to resist? Blame insulin resistance. It can make your blood sugar levels spike and crash, causing those pesky cravings for sugary snacks.
3. **Energy Lows:** Feeling sluggish and fatigued? Insulin resistance can mess with your energy levels by preventing your cells from using glucose effectively.
Now, here comes the exciting part – understanding how nutrition can be your superpower in managing insulin resistance and achieving your weight loss goals!
**Balancing Blood Sugar Like a Pro**
Let's dive into some practical tips to help you tackle insulin resistance and keep those blood sugar levels stable:
1. **Choose Complex Carbohydrates:** Opt for a small portion of complex carbohydrates that are rich in fibre, such as whole grains (e.g., brown rice, quinoa, whole wheat pasta), legumes (e.g. beans, lentils), and non-starchy vegetables (e.g. broccoli, spinach, kale). These foods release glucose into the bloodstream more slowly, preventing rapid spikes in blood sugar levels and providing longer-lasting energy.
2. **Prioritize Lean Proteins:** Including lean protein sources in your meals can help stabilise blood sugar levels and promote feelings of fullness. Incorporate foods like poultry, lean red meat, oily fish, white fish, tofu, tempeh, and low-fat dairy products into your diet. Protein can also support muscle maintenance during weight loss.
3. **Embrace Healthy Fats:** Don't shy away from healthy fats, as they can help control blood sugar and keep you satisfied. Include sources like avocados, nuts, seeds, and olive oil in your meals. These fats can slow down the absorption of carbohydrates, preventing rapid blood sugar spikes.
4. **Practice Portion Control:** Pay attention to portion sizes to avoid overloading your body with excess calories and carbohydrates. Use a side plate to control portions and balance your meals as advised by your bariatric dietitian. Smaller portions after a gastric bypass, gastric sleeve or gastric band can help maintain stable blood sugar levels and support weight loss.
5. **Regular Balanced Meals:** Instead of skipping meals or snacking or grazing, aim for regular, balanced meals and high protein snacks (if you need them) throughout the day. This approach can help keep your blood sugar levels steady and prevent extreme hunger, which can lead to overeating and poor food choices.
6. **Snack Sensibly:** When cravings strike, go for nutritious snacks like Greek yogurt with berries, a handful of almonds, or sliced veggies with hummus. These options can keep you satisfied without sending your blood sugar on a rollercoaster ride.
Bonus Tip: Stay Hydrated! Water is your best friend. It helps your body process glucose and supports overall health. Dehydration can lead to elevated blood sugar levels, so make sure you stay adequately hydrated throughout the day.
Remember that individual nutritional needs can vary, and it's essential to tailor your dietary choices to your specific circumstances and health goals. If you have diabetes or other medical conditions that affect blood sugar regulation, consult with a bariatric dietitian for personalised guidance on managing your blood sugar levels while working toward your weight loss goals.
**Beyond Bariatrics: Your Weight Loss Journey Continues**
Ladies, you're not alone on this journey. In my
"Beyond Bariatrics" membership community, I’m here to provide the guidance, support, and camaraderie you need to navigate post-bariatric life successfully. We embrace the unique challenges and triumphs that come with this journey, and we do it with a sprinkle of fun!
So, remember, insulin resistance doesn't have to be your weight loss nemesis. Armed with nutritional knowledge and a bit of culinary creativity, you can conquer it and achieve your goals. And don't forget, your journey is a celebration of the incredible woman you're becoming.
I hope this blog post sheds light on the importance of managing insulin resistance and balancing blood sugar levels after bariatric surgery. With the right approach, you'll be well on your way to achieving your weight loss goals and embracing a healthier, happier you.
Let's continue this exciting journey together in my
"Beyond Bariatrics" community!
Stay fabulous, stay healthy, and stay tuned for more tips, recipes, and inspiration right here on our website. Until next time, ladies!
