Over the past year I have interacted with hundreds of people with diabetes, and have come to learn one very important lesson that has changed my view of diabetes altogether.
While insulin resistance is a condition that is most commonly associated with type 2 diabetes, an increasing body of evidence is now shedding light on the fact that insulin resistance is a common thread that underlies many health conditions previously unassociated with blood sugar, including (but not limited to) heart disease, diabetes, atherosclerosis, the metabolic syndrome, obesity and cancer.
What that means is simple: insulin resistance significantly increases your risk for the development of a collection of health conditions that can significantly reduce your quality of life and decrease your life expectancy.
Insulin is a hormone which is released by the pancreas in response to rising blood glucose. Without insulin, cells in the liver, muscle, and fat have a difficult time vacuuming up glucose from the blood. Insulin resistance is a condition in which multiple tissues in the human body become resistant to the effects of insulin.
As a result of insulin resistance, the pancreas is forced to secrete increasing amounts of insulin, resulting in a condition known as hyperinsulinemia. Hyperinsulinemia is a dangerous condition for many tissues, simply because elevated insulin concentrations in the blood act as potent signals for cell growth. There is a significant amount of confusion about what actually causes insulin resistance, and in my life as a type 1 diabetic as well as my career as a research scientist, I have come to realize that life-saving information about insulin resistance is poorly understood.
There exists a large wall between what the research world understands about insulin resistance and what the general public understands about insulin resistance. This wall exists for a number of reasons, and is heavily influenced by economic forces that profit on lifelong health conditions like diabetes. Researchers debate the causal mechanisms of insulin resistance tirelessly, day after day, and travel thousands of miles to attend large conferences to flex their scientific muscles. Despite this, however, researchers in the laboratory environment can induce insulin resistance in laboratory animals an in humans incredibly easily, using one simple technique.
Insulin resistance is caused by lipid overload, resulting from either a high fat diet or insufficient fat “burning” through movement. Visit almost any laboratory on the planet that studies insulin resistance in animals or in humans and you’ll notice one simple technique that achieves insulin resistance in a repeatable fashion – eating a diet high in fat. In some studies, researchers use a diet high in fat and high in sucrose (table sugar), to ensure that both the muscle and the liver become extremely insulin resistant. A high intake of dietary fat causes lipid overload and insulin resistance in the muscle and liver.
I am often asked whether there is any research to back up the claim that fatty acids cause insulin resistance.
Saturated fatty acids are derived mainly from animal sources, and have direct negative effects on the muscle and liver. When excess fat accumulates it the muscle and liver tissue, the ability of glucose to enter both tissues is significantly compromised.
Too often, the blame is placed on carbohydrates as the cause of insulin resistance despite the fact that the evidence clearly supports that excessive fat consumption causes excessive fat storage. I’ve talked extensively about the difference between REAL and FAKE carbohydrates, and gone into detail about the effects they have on tissues throughout your body. To save you from having to scroll through previous articles, let’s walk through the difference between REAL and FAKE carbohydrates once again. REAL carbohydrates come from mainly fruits and vegetables, and can be eaten in their whole, natural state with minimal cooking or processing. REAL carbohydrates have untold health benefits, and are absolutely required for optimal athletic performance, athletic recovery and preventing against lipid overload. In the past decade, a large body of evidence has begun to uncover the potent effects of refined carbohydrates on decreased cardiovascular health, diabetes health, liver health and unwanted weight gain.
Exercise is without doubt the most effective method of increasing insulin sensitivity, and is considered the gold-standard method of decreasing diabetes risk(20–27). Think of exercise as being the signal that increases the appetite of your muscle tissue to accept incoming glucose in the blood. Exercise acts in both the short term and the long term, and leads to significant increases in the ability of the muscle tissue to respond to glucose in the blood. I am happy to see that exercise is now being prescribed as a treatment for insulin resistant individuals, regardless of whether they have diabetes or not. It is important to recognize that insulin resistance affects everyone, even those who show no symptoms of high blood sugar.
Diagnosed with type 1 diabetes at the age of 22, I have spent over a decade learning the fundamentals of nutrition at the doctorate level. That's why I've spent over 10 years developing a rock solid system that can minimize blood glucose variability and insulin resistance. LCHF Diet BookThis website supports "The Complete Low Carb High Fat No Hunger Diet" book which became available for sale in May 2014. We have spent much of our time in the last two years supporting readers and creating 3 more recipe books for Low Carb High Fat dieters. Please be patient but feel free to contact us at any time for specific questions you have about the Keto Hybrid diet.
The study is based on 61 patients who were randomised into two groups, where they followed either a low-carbohydrate (high fat) diet or a low-fat diet, the journal Diabetologia reports.In both groups, the participants lost approximately four kg on an average.
In the 1950s, a scientist named Ancel Keys rocked the world of nutrition by claiming, with some pretty convincing research, that saturated fat caused heart disease.
Food chemists immediately began concocting low-fat foods, and to remove the fat from foods, they had to replace it with something else.
Fat is the most important macronutrient, and on the Bulletproof Diet, 50-70% of your daily calories should come from the right kinds of fats. Our cells, organs, and brains are all made of fat and need high quality fat to function optimally. The flip side of this somewhat extreme nutrition plan is that in the last three days prior to the marathon, I will switch from a high-fat diet to a high-carbohydrate diet. Planning my menu for the next couple weeks will be like solving a culinary algebraic equation, but a fun challenge — I am a food nerd, after all! Before you binge out on pasta dinners and bagel breakfasts, you might want to take a serious look at what researchers are reporting about “carbo-loading” before a marathon or long endurance event. When muscles can access fat as fuel during a race, glycogen stores are spared and saved for use later down the road – this means “hitting the wall” or “bonking” can be delayed and perhaps even avoided completely. A new pre-race nutrition paradigm that combines the two ‘loading’ approaches is being recommended by experts in the sports performance field.  Here’s the plan in a nutshell. After 10 days of eating low-carb, high-fat foods, switch to a traditional “carbo-load” diet that incorporates 70 percent of calories from carbohydrates for the next three days. This ensures that your glycogen levels are as high as they can be and are raring to go on race day. A study conducted by the University of Cape Town in South Africa implemented this 10-day ‘fat-load’ followed by 3-day ‘carbo-load’ plan on a group of experienced cyclists. Taking a hybrid approach to weight loss, Low Carb, Ketogenic, Paleo Primal, and Weston A Price guidelines. In the past 3 years I’ve researched and tried many different weight loss approaches, including those in the Eat Fat Lose Fat book in which this blog was founded. The first time I heard the word paleo in reference to diet, I knew immediately that it was something I would try.

Then, over a year ago I stumbled upon Jimmy Moore’s blog and his ideas on nutritional ketosis. I started to write down my method to describe how I’ve been doing this the last year, and it has turned into a 100+ page e-book. A few years ago tests revealed high testosterone, anovulatory and irregular cycles and enlarged multiply cysted ovaries I was diagnosed with PCOS.
I feel conflicted by the amount of reading I’ve done and the different levels of approach.
I am also in that boat of low tolerance to grains and anything high carb (even small amounts). I do have a hyperthyroid TSH, but all other numbers were normal, so I wasn’t diagnosed as hyperthyroid.
I think I’m going to follow the suggestion by Dave at bulletproof exec and eat some starch every third night just before bed and sometimes a tablespoon of raw honey just before bed. I just wanted to let you know in case someone else comes here with this problem since you were so kind to respond! Ashley… thanks for the followup I’m glad you found something that works for you!!
These experiences just show me (again) how different we all are, and how much we have to tweak advice to our own body’s needs.
This realization came to me early on in my career as a nutrition and fitness coach for people with diabetes, and continues to hold true.
When you consume carbohydrates, the glucose that enters the bloodstream knocks on the door of the beta cells in the pancreas as a signal to make insulin. These tissues are capable to vacuuming up only a small percentage (5-10%) of the glucose in circulation without the help of insulin. Unfortunately, excellent research does no good if the information is not put in the hands of those who need it.
You may have heard the phrase “there is no money in the cure.” This is a true statement, and this practice is what keeps life-saving information out of the hands of those who need it.
They propose every mechanism you can imagine, and blame every tissue you can think of, from the pancreas to the muscle to the liver to the brain to your blood. There is a considerable amount of research that justifies this notion, and this evidence clearly points to the fact that excess fatty acids are a potent cause of both muscular and liver insulin resistance. REAL carbohydrates are found mainly in plant foods, and come pre-packaged with a host of vitamins, minerals, antioxidants, fiber and water. They are “refined” products that have been processed, manufactured and changed from their original and whole state. Forcing the muscle to contract and elongate thousands of times in a short period of time increases it’s fat burning capabilities and also increases its willingness to store more glucose. In many cases, those with prediabetes can stave off the transition to diabetes by adopting a regular exercise regimen to increase insulin sensitivity regularly.
Massao Hirabara S, de Oliveira Carvalho CR, Mendonca JR, Piltcher Haber E, Fernandes LC, Curi R. So-called diet experts told us that if we wanted to lose weight, have more energy, and avoid heart disease, we needed to stop eating fat.
Fat is also the basis for the lining of your nerves, called myelin, which allows electricity to flow efficiently.
Oxygen is vital for life, but it also drives very strong chemical reactions like rusting or oxidizing, and also is responsible for damaging fats. I’m about to kick off the “fat-loading” phase of my two-week endurance sport nutrition plan. During this fat-loading phase, I will be training my body to better tap fat stores as a more immediate source of fuel, which will hopefully spare my glycogen reserves to be called upon during the later miles of the race – in other words, it will hopefully prevent me from “bonking” or “hitting the wall” as early as I do (which is typically around 20 miles for me and most other people). The high-carb phase of the plan is pretty similar to the traditional “carbo-loading” that endurance athletes have embraced for years! Before it’s all said and done, I’m sure that I’ll have downed a couple dozen eggs, a couple quarts of guacamole, some salmon and at least a couple of prime steaks with all that sought-after (and actually good-for-you) fat marbling. The days of high-carb diets may be over – well, make that modified — for athletes who want to perform their best on race day, or so says the March 2013 issue of Competitor magazine. About two weeks out from an endurance event, aim to get about 65 percent of calories from fats and continue this high-fat intake for 10 days. After a moderate two-hour warm-up, the athletes were able to complete a 20k time trial 4.5 percent faster following the new diet protocol. I was working the Real Food Media (now Village Green Network) booth in the exhibit hall and a paleo blogger approached me. His detailed approach and ideas really stuck with me, and before I knew it I was anticipating his progress posts.
While on the trip, I  immersed myself in Indian cuisine and consumed anything that I wanted (but stayed gluten free), including sweets, rice, fried food (pakora is my favorite), dosa, and sugar cane juice (amazing stuff)–not to mention enough mango juice and coconut water to choke a horse. I am on a similar journey having lost 70 pounds with hhcg and now wanting to maintain and lose a bit more. I was put on metformin and joined slimming world (low fat but mostly low carb and homemade) I lost over 60lbs and regulated my cycle as well as showing no signs of cysts on a scan. I totally know where you’re coming from, I had no idea what diet to stick too either! I’m so fed up with back pains, breathing difficulties and not seeming able to lose weight.
When insulin is present, the amount of glucose that can be transported into tissues significantly increases, allowing tissues to be properly fed, and keeping blood glucose concentrations in the normal range.
More tissue growth often results in increased fatness, increased cell replication rates and a significant increase in the risk for cancer. Think of REAL carbohydrates as the types of foods that you would find if you were walking in the woods by yourself. FAKE carbohydrates have been modified from their original state in order to make them edible and often times to make them taste sweet.
Free fatty acid-induced insulin resistance is associated with activation of protein kinase C theta and alterations in the insulin signaling cascade.
Mechanism by which fatty acids inhibit insulin activation of insulin receptor substrate-1 (IRS-1)-associated phosphatidylinositol 3-kinase activity in muscle. Saturated fatty acid-induced insulin resistance is associated with mitochondrial dysfunction in skeletal muscle cells.
Palmitate acutely raises glycogen synthesis in rat soleus muscle by a mechanism that requires its metabolization (Randle cycle).
Increased lipid availability impairs insulin-stimulated ATP synthesis in human skeletal muscle. Mechanisms underlying skeletal muscle insulin resistance induced by fatty acids: importance of the mitochondrial function. Rice and noodle consumption is associated with insulin resistance and hyperglycaemia in an Asian population. Resistance exercise enhances the molecular signaling of mitochondrial biogenesis induced by endurance exercise in human skeletal muscle.

Skeletal muscle and beyond: the role of exercise as a mediator of systemic mitochondrial biogenesis.
Effects of 7 days of exercise training on insulin sensitivity and responsiveness in type 2 diabetes mellitus. Effects of exercise on glycemic control and body mass in type 2 diabetes mellitus: A meta-analysis of controlled clinical trials. Skeletal muscle lipid content and insulin resistance: evidence for a paradox in endurance-trained athletes. Exercise as a therapeutic intervention for the prevention and treatment of insulin resistance. Insulin is needed to move glucose into cells, where it is stored and later used for energy.In type-2 diabetes, your fat, liver, and muscle cells do not respond correctly to insulin. For the low-fat group, the distribution was 30 percent from fat, 55-60 percent from carbohydrates, and 10-15 percent from protein.
Not only are these low-fat foods actually terrible for you because they lack nutrients, they also taste like cardboard and make your brain believe a famine is coming. The most stable fats are saturated, followed by monounsaturated fats, while unsaturated fats are the least stable. For the next 10 days, I will be purposefully eating foods rich in high-quality fats in preparation for optimal performance at the Dallas Marathon. With all this fat and comparatively so little carbohydrate, I admittedly might feel a little sluggish for the next week and a half of training. Seventy percent of my calories will come from high-quality carbohydrates (including whole grains, fruits, and vegetables) to ensure that my glycogen tanks are as topped off as possibly on marathon morning.
New research is suggesting that a low-carb diet may actually have benefits because it trains an athlete’s muscles to be better fat burners. Training day after day on a low-carb diet can leave a runner feeling sluggish and slow because glycogen stores never get topped off. This “hall pass” to eat fats doesn’t mean you can pig out on pizza and ding-dongs all day, or really any day. Instead, top off your tank with high-quality, healthy carbs including whole-grain pastas, breads, and rice along with plenty of fruits and veggies (but, of course, cut the fiber intake 24 hours before event). Everything I read made me feel that I’d struck on something that would help my PCOS, thyroid and joint problems as well as weight issues. I’ve just come off the pill a month ago and still waiting to see if my cycle comes back regular. I think that would help with the issue, but I will continue thinking and doing some research.
FAKE carbohydrates include grains, cereals, pastas, rice, bread products and artificial sweeteners. New scientific research has shown that not only are fats less dangerous than we thought, they might actually be the most important part of a good diet. In fact, when you eat more healthy fats, your body becomes better equipped to naturally turn fat into energy. As a general rule for edible fats, the shorter the fat, the more rare and anti-inflammatory it is. The Bulletproof diet teaches you exactly what to eat so you get more good fats and fewer unhealthy, unstable fats. I’ve blogged here and at several other sites, including the Tabata Times, about this new “fats before carbs” pre-race fueling practice that is being endorsed by many cutting-edge sports nutritionists. But, since I am in taper phase and my mileage and speed have been reduced, I don’t expect to suffer too greatly in the process.
While a bunch of lettuce is definitely not high in fat, I’m going to keep on eating my beloved spring lettuce mix because it’s a healthy habit I crave and, in the scheme of things, a plate of lettuce makes virtually no dent in my daily calorie allowance. Plus, there hasn’t been any irrefutable, one hundred percent conclusive proof that removing carbs from the diet improves endurance performance. Quality fats from healthy oils, nuts, meats, avocados, whole milk, cheese, eggs, and fatty fish are what should be on the table.
No one is more surprised than I am because I’ve never lost more than 10 pounds on any diet in my entire life. Maybe–it depends on how alike our problems are, although even those without obvious metabolic syndrome, PCOS, joint issues, thyroid problems or pre-diabetes STILL have success on keto.
I also show a lot of low thyroid symptoms even though my bloodwork (18 months ago when checked) didn’t show anything. As data keeps coming in to prove this point, fat is making a major comeback in the diet and health communities. When you teach your body to burn fat for energy, it becomes a higher performance machine, complete with a kind of energy that’s normally unavailable.
This is why the Bulletproof Diet ensures that you get adequate amounts of the harder-to-find, short- and medium-chain fats, which include the butyric acid found in butter and several types of Medium Chain Triglycerides found in coconut oil. In fact, one study at the University of Birmingham in England found that low-carb runners (41% carbs) reported more fatigue and showed reductions in performance than their high-carb counterparts (65% carbs) during intensive training runs.
During this phase, your body will learn how to tap into fat stores for fuel; and, your training won’t suffer much because you’ll be tapering down anyway. This continued all the way up until late September, during which I was in a car accident while on a business trip. But from Christmas my weight crept up and up and I am now carrying an extra 25lbs that will not shift! I definitely will not interfere with my baby’s food source, but it is SO frustrating when every week the scale goes up!!
I wish I could do the honey, but I know that will kick me out of ketosis and increase my blood sugar a lot. Now, before you start clucking your tongue and waving your finger, know that I won’t be scarfing down pints of Haagen-Dazs and baskets of chili-cheese fries. That’s where I ended up injuring my feet and having to quit due to pain, which resulted in the need for foot surgery (twice). Sounds like possible hyperthyroidism, but I’m not a health professional so could be totally wrong here.
That combined with the physical inactivity of having long term foot pain and going through surgery, I started gaining weight at a slow but steady pace. Although the stress knocked me off-course from my self-improvement plans, I ultimately ended up maintaining my weight until April of this year.
I currently consume about 30 – 40 percent fat in my diet, so this will be a noticeable change. Based on my average, 2500 calorie a day diet, I estimate that I will be eating 16,250 calories from fat over the next 10 days (or 180 grams per day – is this even possible?) Not sure, but I’m ready to try!

What will help me to lose weight faster 0.9.10
Bad ways to lose weight fast that work


  1. Rocklover_X

    Consume large amounts of meat, eggs and.


  2. Roska

    Diabetes 133/251 (FBS/PP) & higher cholestrol powder and simmer this insuch a case its far better to get.