My 1st week on Insulin Resistant diet
Saturday, September 26, 2009
Its my first week on my insulin resistant diet and it has been a challenge...THIS IS SOOOOO HARD but I keep in mind that this is about my health as well as weight loss. I have lost 7lbs!! and what a joy it is to see a weight loss I was so overjoyed I wanted to take a picture of it...lol I havent been able to lose weight all year and there goes 7lbs WOW!! Im thankful to the Lord for allowing me to go through this because if I wasnt tracking my food and staying dedicated to my workouts I would have never known I was headed for diabetes. Insulin Resistance gives no symptoms the doctor told me if I didnt stay dedicated to my workouts I could have easily gained 50lbs instead of 20lbs. The doctor also told me that he wants to get my body into Ketosis so I did some reading and here is what I have found.
What is Ketosis?
Answer: A lot of people are confused by the term "ketosis." You may read that it is a "dangerous state" for the body, and it does sound abnormal to be "in ketosis." But ketosis merely means that our bodies are using fat for energy. Ketones (also called ketone bodies) are molecules generated during fat metabolism, whether from the fat in the guacamole you just ate or fat you were carrying around your middle. When our bodies are breaking down fat for energy, most of it gets converted more or less directly to ATP. (Remember high school biology? This is the "energy molecule.") But ketones are also produced as part of the process.
When people eat less carbohydrate, their bodies turn to fat for energy, so it makes sense that more ketones are generated. Some of those ketones (acetoacetate and ß-hydroxybutyrate) are used for energy; the heart muscle and kidneys, for example, prefer ketones to glucose. Most cells, including the brain cells, are able to use ketones for at least part of their energy. But there is one type of ketone molecule, called acetone, that cannot be used and is excreted as waste, mostly in the urine and breath (sometimes causing a distinct breath odor).
If enough acetone is in our urine, it can be detected using a dipstick commonly called by the brand name Ketostix (though there are other brands, as well). Even though everyone is generating ketones continuously, this detection in the urine is what is commonly called "ketosis."
The higher the concentration of ketones in the urine, the more purple the sticks will turn. The Atkins Diet, in particular, advises people to monitor ketosis as an indication of fat burning. Other reduced carbohydrate diets don't pay much attention to this, or aren't low enough in carbs to make much of an impression on the sticks. (The latter type of diet is sometimes called a "nonketogenic" low-carb diet.)
Why do some people think ketosis is a bad thing?
There is an assumption that if a body is burning a lot of fat for energy, it must not be getting "enough" glucose. However, there is no indication, from studying people on reduced carbohydrate diets, that this is the case (though there is usually a short period of adjustment -- less than a week, in most cases). Although it's true that our bodies can't break fat down into glucose (though, interestingly, they easily use glucose to make fat), our bodies can convert some of the protein we eat into glucose. Indeed, this works well for people who don't tolerate a lot of sugar, because this conversion happens slowly so it doesn't spike blood glucose.
A dangerous condition called ketoacidosis can develop in those with type 1 diabetes, and it is sometimes confused with normal ketosis. The body usually avoids this state by producing insulin, but people with type 1 diabetes are unable to produce insulin. Even most people with type 2 diabetes who inject insulin usually produce enough insulin of their own to prevent ketoacidosis.
How to Follow a Cyclical Keto Diet
The point of the keto diet is to shift your body into ketosis, which means that your body stops burning carbohydrates as a fuel source and instead burns almost exclusively fat calories and fat that you've stored on your body. Essentially, it is a way of eating that turns your body into a machine. And by using the cyclical diet, you're still able to enjoy some of your favorite sweets and meals.
Weigh yourself. This is obviously your total bodyweight. Write this down.
Multiply your bodyweight by your bodyfat percentage. This will give you the number of fat in pounds that you carry.
Subtract your fat total from your overall bodyweight. For instance, an individual weights 200 pounds at 20% bodyfat. This means that he has 40 lbs. of fat. When you subtract the two totals you end up with 160.This gives you your lean mass total.
Eat your lean in grams of protein. So using the example above, the individual would consume 160 grams of protein every day.
Consume the majority of your remaining daily calorie needs from healthy fat sources, allowing for only approximately 30 grams of carbohydrates.
Pick two fixed days out of the week, such as Saturday and Sunday. On these days consume approximately 10 grams of carbs per pound of lean mass while keeping your the same and substantially.
I go see my dietician in 2 weeks for blood work to see how my body is responding to the diet and to check on my potassium levels and so on. Im glad Im being medically supervised through this and thankful to the Lord for helping me find a good doctor who cares.