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Unread 06-07-2017, 10:34 AM
vanny23 vanny23 is offline
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Default Full Diet Break question

If you are insulin resistant, what kind of approach to carb intake should you take? Avoid starch completely?
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Unread 06-08-2017, 12:04 AM
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BEATMEOUTTAME BEATMEOUTTAME is offline
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Insulin resistant means you have poor insulin sensitivity. You often feel sleepy or downright exhausted after carbohydrate consumption. It also lends to overeating since your body does a poor job of telling you that you are full before you eat an enormous amount of sugar. On top of that, poor insulin sensitivity can result in intense cravings of carbohydrates.

To combat poor insulin sensitivity here are several recomendations:

1) High protein and high fiber intake will lend to more satiety and help combat intense cravings.

2) Intermittent Fasting will likely work very well for you. Eating carbohydrates in the morning like cereal, bread, fruit etc will likely lead to 10 AM hunger pangs which lends to snacking at the office prior to lunch. Try shortening your eating window to 8-12 hours per day. This means bigger, fuller meals but just less of them and less snacking or emergency meals which will likely be met with poor food choices. To ease the transition into Intermittent Fasting eat more slow digesting proteins at night. Boiled eggs, casein protein, psyllium husk, and spinach/broccoli should do the trick. Aim for an eating window that fits your work schedule. Something like noon to 8 pm works well for a standard schedule. There's no need to be neurotic about this stuff. An 11 am lunch, or a 930pm meal is a minor detail. Just get in the habit of not eating immediately upon waking up, into the wee hours of the night, and everywhere in between. Something has to give.

3) Low carb diets like Rapid Fat loss or Cyclical carb diets like UD 2.0 will work wonders for improving your insulin sensitivity and engage your fat burning pathways. Depletion workouts in general (typically performed day 1 & day 3 on any diet/fat loss) will help as well in this regard.

4) LOW INTENSITY EXERCISE such as WALKING (NOT RUNNING!) will help turn on fat burning pathways and get your body accustomed to burning stored body fat for energy rather than sending hunger pang signals to your brain constantly

5) ELIMINATE Fruits and Sugars from your diet. This should probably be step 1 really. You can eat a banana post workout and a small amount of sugar pre-workout to help performance but other than that you need to skip these until you've significantly improved your insulin sensitivity

6) Complex carbohydrates like beans, whole grain pasta, sweet potatoes, oatmeal, and green veggies should be staples post workout. Eat the majority of them right after a weightlifting session and be prepared to take a nap or go to sleep for the evening almost immediately afterwards.

7) 10g of fish oil EVERY DAY. Spaced evenly through your eating window

If you have poor insulin sensitivity it's very important to do what you can to improve it but it's also important to be extremely cognizant of it and build your training/diet plan around it. Set yourself up for success.

Example: You have a standard fullbody workout routine for Monday, Wednesday, Friday each week similar to the Generic Bulking Routine, 5x5, Starting Strength, or some other non-retarded training plan.

Here is great way to set up your diet to promote adherence and enhance the effectiveness of your diet/training plan.

Monday: Fast until lunch at work. Eat 1/3rd calories for lunch. Get off work. Eat a small pre-workout snack with a bit of sugar. Lift weights. Eat 2/3rd daily caloric intake after workout with high carbohydrate intake. Pass out early from exhaustion.

Tuesday: If you wake up early do a light fasted walk to get blood to the muscles to enhance recovery and burn some fat stores. If you sleep until the alarm, terrific. Sleep = protein synthesis and muscle growth and lowered cortisol levels for increased fat loss. Fast as long as you comfortably can then eat 1/3 to 1/2 your daily calories. That evening eat the remaining calories. Your carbohydrate intake should be significantly lower on non training days than training days.

Wednesday: Repeat Monday

Thursday: Repeat Tuesday

Friday: Repeat Monday

Saturday: Light cardio, perhaps an emphasis on mobility work like yoga, stretching, massage, etc Relax diet a bit.

Sunday: Eat relatively clean and balanced.

Repeat until: Profit.


This type of plan basically guarantees improved insulin sensitivity which in turn will make dieting less painful and frustrating
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Last edited by BEATMEOUTTAME : 06-08-2017 at 12:13 AM. Reason: A
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