Insulin Resistance? Buddy? Motivation?

FitFoodieMomBillie

Anyone out there with insulin resistance?

Anyone who has had success getting the midsection off and keeping it off? Tips?

Anyone who is where I am and needs a buddy to share experiences, motivation and recipes? I'm 5'6" and about 160lbs. I had a 10.5lb baby 2 years ago May. I was on bedrest for 4 months, had to move with the aid of a cane, and could not physically lift my leg to take a stair. Prior to the pregnancy, I was 135lbs. I am working on incorporating less carbs and more proteins into my diet, eating more, and doing an assortment of cardio, HIIT and strength training.

FitFoodieMomBillie

Really? No one? :sad:

cramernh

Really? No one? :sad:

Just need to have a little patience...... its a Saturday and most people are out and about. Its like 73F here where I am and Im finally getting only right now after being going all day.

I am a PCOS, IR and currently have a metabolic-related disorder that the doctors just cant diagnose.

Mind you, Im under a few specialists care with this whole low-carb direction.

I just spent a good hour dicing up fresh vegetables and roasting them in the oven (all healthy low carb choices, too!), prepped 50lb of boneless chicken breast for the chest freezer, about 60lbs of beef, another 50lbs of pork loin, pork butt and ribs, and cleaned up a HUGE fresh salmon - my freezer is chock-full of food pornage!

Ive managed to drop 60+ pounds so far since July 2011. I have another 60+ to go and Im about to start incorporating strength training/weight lifting to give myself a boost.

IR can make things difficult but with the right prescription, right diet and devotion to good meal planning, choosing the right kinds of foods all the time, and consulting with the doctors when needed, IR is completely manageable and weight will come off... we just have to work alot harder at it than most people

FitFoodieMomBillie

How about today?

orangecrayon

I have insulin resistance, too! Actually, it's one of the reasons I started my weight loss journey. Pre diabetic and all. (Found out that it's not changing, but I'm a whole lot healthier now) It would be so nice to have a friend who knows what I'm going through!

I'm working on my midsection, too (not that it's horrible, I just want it toned) What do you guys do for it? (I currently just take medicine and try to stay healthy) But I'm adding some of you guys (if that's okay), and I hope some more of you will add me! This situation is difficult to understand unless you're going through it.

cloud2011

I'm a lot heavier than you at 229 lbs, (and had a 9 lb 8 oz baby, but quite a long time ago so I can sort of relate), but I've lost inches off my waist recently (and kept off 34 lbs), through incorporating monounsaturated (MUFAs) foods into my diet with some meals. There are a couple of books, the Flat Belly Diet, which talks about reducing bloating and adding the MUFAs to your daily meals. Volumetrics and the 400 Calorie Fix are also books that have helped me. There's also another book called "The Abs Diet for Women" which covers some of the same information.

Basically, there's an old saying, "Abs are made in the kitchen." Basically, eat whole, unprocessed food when you can. Whole grains instead of white. But I still eat white potatoes, along with sweet potatoes, etc. If it's a real food, I'll eat it. Nuts are high in calories, but also high in "good" fats. So I usually eat some every day, or close to it.

I also make sure to have protein at every meal, including a big breakfast.

There's no magic answer, but tweaking your food can help. I have lost the weight by increasing my activity, but I don't go to a gym or anything like that.

TrailRunner61

Me! I was insulin resistant and 'pre-diabetic' before I lost some weight. I was up to 179 and after losing just 20 lbs, I am no longer pre-diabetic! I'm now down 29lbs with 30 more to go. I am 5ft 3 and 149lbs with a goal of 120-125. Obviously, if you look at my sn on here, i had a HUGE belly. I seriously looked pregnant and I'm 50 yrs old! Sometimes I felt like a robin with the big belly and skinny legs. I couldn't even see my feet in the shower! I can now see them but I do have some belly in the way yet. Someday I'll see over it. lol My waist is down to 32 inches but the belly below it still has a way to go yet. All I did was log my food on here and I started walking just 15 minutes on my treadmill at first, in January. I am now up to an average of 2-4 miles a day and sometimes get in 7 miles. I have tonsssss more energy, I'm happier and even hyper sometimes! I can honestly say that it wasn't that hard to lose it. You just have to get off your butt, move more and eat healthy and still have an occasional treat so you don't feel deprived. I also learned that if a piece of cauliflower doesn't sound good to eat, I really am not hungry! I will drink a glass of water instead and go do something to get my mental mind off food.
Sorry if I rambled on and on but I'm just taking a quick break between mowing the yard before some storms hit this afternoon. Add me as a friend if you'd like. I'd be more than happy to cheer you on. YOU can do this! Good luck!

FitFoodieMomBillie

What kinds of healthy snacks do you eat? What do your meals look like? I understand that I need to limit my carbs, but it is had when it seems that EVERYTHING is made of carbs!

Is there a GOOD list of low-glycemic foods somewhere? And what to eat with them to have the best results?

Also, has anyone found a good protein powder that is low carb and not full of artificial sweeteners? I would love to find a good protein powder to add to my cooking for a boost of protein, but a lot of them also have tons of carbs in them.

I work out frequently, and pretty intensely, but I don't really see much change weight wise. There are several that have begun this journey around the same time as me, and they seem to be able to drop so much so quickly without being nearly as healthy food wise or working out as much. It is rather disheartening to watch!

jefflturn

I have Insulin resistance but have improved with my personal training. I am hoping to be off my meds by June or July. I would like to be a buddy with you.

Jeff

CrazyCatLadee2

I have PCOS-thus I am insulin resistant as well. I Have been struggling a long time. My highest weight:275 managed to get to 205 but I am back up to 222 so it's been a challenge. I can recommend some really great books by Rob Thompson, MD. He is diabetic himself. His books really explain insulin resistance and I learned a lot from the books that I hadnt known before. I am hoping to incorporate some of the new things I have learned and see if they will help. And walking is a big key to the puzzle along with resistance training.

crazyellybean

I started out at 297 and am down to 252, have had IR since I was about 18 years old. You can and will do it, it just takes a lot of hard work and patience!

TeXaZBoY92

i am somewhat "insulin resistance" i use to be at RISK for pre-diabetes but for the past 3 yrs ive been exercising daily and i am no longer in those ranges...
what i do have now is that my neck is a little bit dark and the endocrinologist told me that i am somewhat insulin resistant but i am not in the range of pre or diabetic... so thats a good sign...
but i do have to and i am trying to get rid of the "discoloration... so what i am doing now is dropping sodas and juices completely and also any other form of sugar as much as i can(its hard)
what i snack on is like a handful of almonds or mixed nuts etc...
i try and drink at least a gal. of water a day. and drink lots of Green tea with 1/2 teaspoon of sugar. sometimes no sugar at all but i hate the taste with no sugar...
anyways idk if im of any help, but good luck..

cramernh

What kinds of healthy snacks do you eat? What do your meals look like? I understand that I need to limit my carbs, but it is had when it seems that EVERYTHING is made of carbs!

Is there a GOOD list of low-glycemic foods somewhere? And what to eat with them to have the best results?

Also, has anyone found a good protein powder that is low carb and not full of artificial sweeteners? I would love to find a good protein powder to add to my cooking for a boost of protein, but a lot of them also have tons of carbs in them.

I work out frequently, and pretty intensely, but I don't really see much change weight wise. There are several that have begun this journey around the same time as me, and they seem to be able to drop so much so quickly without being nearly as healthy food wise or working out as much. It is rather disheartening to watch!

Honestly... for me, I dont snack. With good meal-planning and getting the right combination of foods, I have yet to want a snack at all. What does help me greatly is that Im a total water-hog. I have a 64oz plastic mug at work that I fill up twice per day. That doesnt count the water I drink in the morning at home, the water when I get out of work or right before bed.

If you stick with fresh foods, the healthy carbs will come from vegetables. Be limiting on fruits - concentrate only on the berries as they contain more fiber but have reasonable carb counts per portioned control.

There are tons of websites that have a free list of low-glycemic foods... Low Glycemic Index series of books also have a website - just load up Google and grab it there.

Protein-powder... Do ****not**** depend on it. Its great to have once in a great while - but in the end its a processed food. I use Designer Whey when I want to make a batch of "ice cream". Ill use vanilla soy milk, D.W., ice, 1 cup of mixed berries (fresh frozen) and blend it up. I put it in a sturdy freezable container and scoop out a serving when I want a frozen treat.

My Metabolic issues and Insulin Resistance for me requires that I never consume any potato, rice, pasta, corn, breads, flours, etc. I did though find a low-carb whole wheat-flax-oatmeal pita pocket by Josephs that I can limit myself one per day without having a huge food-related allergic reaction.

As far as your problems with not losing weight - Ill be honest, I will not give you any suggestions at this time because your food diary is locked up. I could suggest some thing here or there but it would not be sound without knowing what you are consuming.

People with IR really need to consider that moderation does not always apply. Ive had arguments with people who fail to realize that each person is different and unless they work in healthcare (like I do) or have a true culinary background with specific training in dietary restrictive diets (like I do), they are and will always be misinformed because of the fact everyone is different: IR is not a streamline disorder as it can vary.

I was 22 and about to be quarantined for liver failure/hepatitis - on top of the issues of PCOS and such. When they did blood work - they saw my insulin levels were three times the norm. I was about to go into insulin shock and have my liver crash. This is serious business.... Mine caused such a problem that metabolically speaking, I can no longer stomach certain foods.

Thanks to some medications, supplements (mind you, they were recommended for MY situation), good eating habits and a 100% commited willingness to comply, Ive dropped 63lbs!!!!!!!!!!!!!!!

You really should be in touch with an Endocrinologist (if you have an HMO, you need to see your PCP first, then get referred) who has extensively worked with IR patients. And, be compliant because its a bit of a new world for patients like us.

I talk with patients every day at my job who go through the same thing that I do... they love being able to talk with someone who 'can completely relate'...

Whatever you do: do not look for shortcuts...

cramernh

i am somewhat "insulin resistance" i use to be at RISK for pre-diabetes but for the past 3 yrs ive been exercising daily and i am no longer in those ranges...
what i do have now is that my neck is a little bit dark and the endocrinologist told me that i am somewhat insulin resistant but i am not in the range of pre or diabetic... so thats a good sign...
but i do have to and i am trying to get rid of the "discoloration... so what i am doing now is dropping sodas and juices completely and also any other form of sugar as much as i can(its hard)
what i snack on is like a handful of almonds or mixed nuts etc...
i try and drink at least a gal. of water a day. and drink lots of Green tea with 1/2 teaspoon of sugar. sometimes no sugar at all but i hate the taste with no sugar...
anyways idk if im of any help, but good luck..

Referred to as "Acanthosis Nigricans"... IR patients will have that discoloration found on the back of their neck, their arm pits, their inner-thighs, sometimes the groin area of the legs, dark patches on their cheeks, etc.

My neck is almost back to normal.. under my arms its almost totally gone... thankfully I dont have it anywhere else (GULP!)

cramernh

Also, has anyone found a good protein powder that is low carb and not full of artificial sweeteners? I would love to find a good protein powder to add to my cooking for a boost of protein, but a lot of them also have tons of carbs in them.

I forgot to add:
Get protein from their natural resources... thats seafood, chicken, turkey (HIGH Protein!!!), beef, pork, etc.... Natural is the key!

hlaspecials

http://www.ntwrks.com/~mikev/chart1.html

this printable chart has proven to be very valuable to me. If you drop down to the bottom of this chart you can resort the list by whatever you choose like if you want the carbs to appear 1st. I have found if I want to slow down the glycemic level on a food, all I have to do is add beans. Either I add it to the meals as a side, or I had it to the dish itself. Kidney beans have very little flavor and don't much interfere with other flavors as much. Kidney beans are my favorite to add. If I want a sandwich I use low carb whole wheat wraps and I always always add my beans. Keeps the sugars low and is a simple way to add the fiber as well. You don't have to have a lot of beans, it takes very little. I add them to salads, sandwiches, salsa, wraps, cottage cheese, and I have even mashed them down (kidney beans) and added them to pancake batter. Once you add agave syrup (another lower glycemic item) you cannot even taste the kidney beans.

TXBelle1174

I am IR too and spent a year trying to lose weight with no success. I went lower carb, higher protein, and started to lose weight. Mfp has been an invaluable tool. Jillian Michaels has a good whey protein powder. I like to blend the chocolate with pb and ice. Pretty good treat!! I have a lot farther to go than you but I think it can be done.

FitFoodieMomBillie

Thanks for all the information and sharing. I have PCOS related insulin resistance and am pre-diabetic. I was gestationaly diabetic with my first child, and borderline with my 2nd. I have been working with a few drs, but it seems that since I am not extremely overweight, they are all less apt to take my grievances into consideration and have to fight to get the pcp to refer me out. I also can't seem to get a nutritionist covered by my insurance.

cramernh, I am going to send you a friend request. I don't want to make my diary public because I don't want any of the unsolicited criticism, I hope you can understand. When you do take a look at my diary, please try to ignore Saturday; I don't know what happened other than I just couldn't feel satisfied. The up side is that today I don't seem to have that problem

ChelleDT

snacks:
baby carrots.
Apple slices with a little bit of peanut butter on them.
A handful of peanuts with some raisins or dried fruit (i like dried cranberries).
cheese crackers with p.b. in them (I have to watch these & limit myself - only one package of 4 goes in my bag for work).
half an orange.
A scoop of flavored (right now it's cinnamon) frozen Cool Whip, <in place of a scoop of ice cream>
sliced green peppers, or sliced cucumbers with a tbsp of diet ranch dressing for dip.
and... Always..
Sugar free jello!! <buy stock in it>

cramernh

Thanks for all the information and sharing. I have PCOS related insulin resistance and am pre-diabetic. I was gestationaly diabetic with my first child, and borderline with my 2nd. I have been working with a few drs, but it seems that since I am not extremely overweight, they are all less apt to take my grievances into consideration and have to fight to get the pcp to refer me out. I also can't seem to get a nutritionist covered by my insurance.

cramernh, I am going to send you a friend request. I don't want to make my diary public because I don't want any of the unsolicited criticism, I hope you can understand. When you do take a look at my diary, please try to ignore Saturday; I don't know what happened other than I just couldn't feel satisfied. The up side is that today I don't seem to have that problem

If you dont mind my asking, what insurance do you have? HMO? PPO? POS? PFFS? Im an Advanced Medical Reimbursement Specialist so I know the things to ask and how to appeal them...

I hear you on the diary. Just understand though, for folks like you and many others who ask the same "why cant I lose weight", or the family of questions in that area, when the diary is closed, its often difficult to make suggestions because too often enough - its always stemming from what they logged.... Id say for every 10 people who ask this type of question, 8 of them will have a diary that has way too many bad choices.... its when you continue to make bad choices, thats when the trolls of MFP come out to create hell... those trolls are the reason why only my MFP-friends can see my diary listings. No one can critique my diary - I wont let them, because Im under doctor's advice for one thing, two - I dont consume prepackaged foods as I have too many food allergies to deal with. The list of foods I have to avoid force me to cook from scratch all the time - and thank GOODNESS for that. I have a culinary background and couldnt imagine not cooking with fresh foods! My husband and daughter (when she visits) are spoiled rotten! LOL!!!!!

cramernh

snacks:
baby carrots.
Apple slices with a little bit of peanut butter on them.
A handful of peanuts with some raisins or dried fruit (i like dried cranberries).
cheese crackers with p.b. in them (I have to watch these & limit myself - only one package of 4 goes in my bag for work).
half an orange.
A scoop of flavored (right now it's cinnamon) frozen Cool Whip, <in place of a scoop of ice cream>
sliced green peppers, or sliced cucumbers with a tbsp of diet ranch dressing for dip.
and... Always..
Sugar free jello!! <buy stock in it>

For low-carb, I dont mean to be a kill-joy but:
Apple slices would have to be an extreme limitation - half the traditional serving.
Raisins are a medium-to-high glycemic index type food and would not be a good option. the dried fruits are just as bad.
Cool whip often is made with fructose/HFCS... some people are sensitive
Diet-dressings tend to contain added sugars and chemical where they have removed the fats
Sugar-free gellatin contains artificial sweetners which causes more problems for people with IR.

cramernh

Thanks Nemoel - and I sent you a little 'experience' story - I definitely understand!

I reviewed your diary.... I wont post it here out of respect for your wishes but, I do have several suggestions to share with you, but only if you would like those suggestions...

Just let me know

FitFoodieMomBillie

Thanks Nemoel - and I sent you a little 'experience' story - I definitely understand!

I reviewed your diary.... I wont post it here out of respect for your wishes but, I do have several suggestions to share with you, but only if you would like those suggestions...

Just let me know

Just PM me. Thanks!

FitFoodieMomBillie

Sugar-free gellatin contains artificial sweetners which causes more problems for people with IR.

What kinds of problems do artificial sweeteners cause for IR persons? This is a suggestion that my dr recommended as an alternative to the regular stuff, and I have been working toward getting accustomed to the 'fake' taste.

cramernh

Sugar-free gellatin contains artificial sweetners which causes more problems for people with IR.

What kinds of problems do artificial sweeteners cause for IR persons? This is a suggestion that my dr recommended as an alternative to the regular stuff, and I have been working toward getting accustomed to the 'fake' taste.

This is for everyone: Speaking on the Oralmaxillofacial side of medicine, it significantly softens the enamel of your teeth that if you brush your teeth, you will brush away your enamel and it will cause significant teeth erosion... Enamel is necessary to protect your teeth.

For the IR side - there are complicated/pros and cons to artificial sweetners - http://www.livestrong.com/article/477679-insulin-weight-gain-and-artificial-sweeteners/

http://www.livestrong.com/article/517722-can-artificial-sweeteners-stimulate-high-insulin-levels/

Newf77

BUMP

wftiger

I was diagnosed about 6 months ago with IR. It has been a very strict diet since then as I don't want to go over the line into diabetes. I limit my carbs to 75 net no matter what I eat for calories. So if I do eat a few exercise calories (which I almost never do) none of those would be high carb.

I no longer eat breads for the most part and my fruit is limited to melons, berries and papaya (the lowest carb fruits). Potatoes and some other starchy veggies are out (corn and field peas) as are many grains. I do occasionally have whole grains like barley or oats but no wheat or rice.

It's not impossible to maintain and I have had great results on the scale, in my blood work and just by not feeling crappy all the time.

Good luck on your journey. If you have questions you can drop me a message and I'll gladly try to help.

marg3049

I think it's important to eat balanced meals with some, but limited carbs, as well as protein and fats. I create my own recipes so I can have a variety of foods to eat. I will occasionally have a small potato but if I do I make sure I have some other foods with it that will help neutralize the higher GI carbs. For example, I will have a dill pickle and/or higher protein foods.

I have learned that anything with acid helps lower the GI level of foods so that's why I'd have a dill pickle. Anything with vinegar is supposed to do the same thing.

For snacks I have:
a handful of nuts
Raw veggies and 2 teaspoons of low-fat dip
a few pieces of apple and melon with a strawberry dip. Here's the recipe for the strawberry dip:

1 cup fresh strawberries
4 ounces fat-free cream cheese, softened
1/4 cup reduced-fat sour cream
1 tablespoon sugar
Orange peel

Place strawberries in a food processor or blender. Process until smooth. Beat cream cheese in a small bowl until smooth. Stir in sour cream, strawberry puree and sugar. Cover. Refrigerate until ready to serve.

If you use only a couple of tablespoons of this dip you are only getting 3 grams of carbs and it is low glycemic as well. It helps take the boredom out of just eating fruit.

Other snacks:
One ounce of cheese and 2 melba toast.
One small bread stick and one ounce of cheese
1/2 cup lettuce mixed with 3 cherry tomatoes cut up and 1 slice cooked and crumbled bacon so it's like a blt without the mayo.

Hope that helps.
Marg