STAGE 1
BODY ADAPTATION
WELCOME AGAIN TO REVERSE DIABETES PROJECT .
This is stage 1 of 6, remember that the entire process will take 6 months, each of this stages is necessary to reverse diabetes and insulin resistance. If you are curious on the mechanism of this experiment check my introduction post, there is everything you need to know about the project.
https://steemit.com/introduceyourself/@reversediabetes/hello-steamers-in-this-blog-i-will-publish-an-ongoing-clinical-investigation-to-reverse-insulin-resistance-and-diabetes-mellitus
INVITATION TO JOIN THE PROGRAM
If you struggle with overweight or obesity it is very likely you also have INSULIN RESISTANCE (that is the first step to diabetes), as you may know Diabetes is a terrible chronic disease that can cause blindness, renal failure, neuropathy, damage in your blood vessels and eventualy death.
If you are not sure that you have INSULIN RESISTANCE I invite you to perform a blood test, ask for
1. Serum Glucose
2. Serum Insulin
When you have those numbers.
HOMA INDEX = GLUCOSE X INSULIN / 405
If HOMA INDEX is greater than 2.5 you have INSULIN RESISTANCE (many call it pre-diabetes)
INSTRUCTIONS TO FOLLOW THE PROGRAM
I want to invite you to this 6 month program for reversing insulin resistance and diabetes, here are some previous steps you need before doing it.
1. You are not under diabetes treatment ( Insulin and hypoglycemiants plus this program can cause hypoglycemia).
2. You don't suffer cardiovascular disease
3. You agree that is your responsability and decision to follow the program (I am confident in this process because it uses some basic physiology knowledge that many authors back up)
4. Discipline
If you agree to those terms and want to try it here is the first stage:
STAGE 1
A) Know your energetic balance
Energy is the capacity to perform work, energy in the body is released by the metabolism of FOOD. There are 3 main sources of energy. CARBOHIDRATES, LIPIDS (FAT) and PROTEIN.
The way we measure energy in the body is CALORIES.
1 calorie is the amount of energy needed to increase the temperature of 1 gram of water by 1 degree Celsius.
1 Kilocalorie = 1000 calories
Each one of this sources can release energy for each gram metabolized.
CARBS = 4 Kcal per gram
LIPIDS= 9 Kcal per gram
PROTEIN= 4 Kcal per gram
(IMPORTANT : FOOD NUTRITION INFORMATION ALMOST ALWAYS OMIT THE PREFIX "KILO" AND ONLY LABEL "CALORIES") So, when you see a milkshake labeled 500 calories, actually they mean 500 kilocalories and this is 500,000 calories.
---- So, now we know that one hamburger with 1000 kcal has enough energy to raise the temperature of 1,000 liters of water by one degree Celsius we can asses the amount of extra energy we have on our body reserves.---
The body is an amazing machine. The body adapts depending on the outerworld, this is Darwin theory of evolution. One thing we must understand is that our body adapted thousands of years ago ad we carry the same genetics as our ancester that did not had Walmart, McDonalds, Coca-Cola, Refrigerators, etc... Our ancestors had a limited food supply, because of that our body adapted to RETAIN AND KEEP the most energy possible in times of food avaliability.
Because of adaptation mechanisms, developed thousands of years back, we have an impressive form to save energy in 3 forms:
The first one is the quick / fast to process / "liquid" / avaliable energy, that is CARBOHIDRATES [ Carbs enter our body everytime we eat and it doesnt take much to transform into energy, that is why it is the FIRST ENERGY TO BE USED] There is a small reserve of carbohidrates in the muscles and liver, this can keep us functioning for about 1 day or 2.
When and if the carbohidrates reserves are depleted, the body activates another protocol called "Beta - Oxidation" ---- It changes fuel----- Instead of using CARBS the body cleverly grabs energy from the fat. Fat contains 9 kilocalories per gram, that is twice as much of carbs or protein! So, fat is the perfect way to save energy in our body.
Right now, my ideal weight is 71 Kg, I weight 90Kg. That is a 19Kg difference, AND IT IS NOT FROM PROTEIN!
Thats right, I have 19Kg of FAT excess in my body right now.
19Kg of fat has an insane amount of energy, that is why loosing weight is so difficult.
19Kg = 19,000 grams of fat
1 gram of fat= 9 kilocalories
19,000 grams of fat= 171,000 kilocalories
171,000 kcal= 171,000,000 calories
THIS AMOUNT OF ENERGY WOULD KEEP ME ALIVE 81 DAYS WITH NO FOOD!!!!!!!!!!!!! (2,100 kilocalories per day)
The strategy will be reducing carbohidrate intake in order to change fuels -----> Beta oxidation and use fat.
Ideal Weight
First you need to know your ideal weight:
(22.1) (height x height in meters) = ideal weight
(22.1) (1.74 x 1.74)=
(22.1) (3.02)= 66.5
My complexion is medium so the range would be + 5 Kg.
So, my ideal weight is between 66.5- 71.5Kg
Energy Requirements
Everyone of us has different calorie requirements per day.
So, here is the formula:
ENERGETIC NEEDS FOR 24 HOURS (E/24)
E/24 for WOMEN = 655+(9.56 x Ideal Weight kg) + (1.85 x Height in cm) - (4.68 x Age)
E/24 for MEN = 65.5 + (13.75 x Ideal Weight in kg) + ( 5 x Height in cm) - ( 6.78 x Age)
In my case:
E/24 for men= 65.5 + (13.75 x 71.5) + (5 x 174) - (6.78 x 22)
E/24= 65.5 +983+870 - 149
E/24= 1770 kilocalories needed per 24 hours
To the result we will multiply by: (this is the amount of excercise made)
1.05 if very sedentary (no activity )
1.10 if sedentary (train / walk / 30 minutes a day)
1.20 if active (train/ run 1-2 hours daily)
1.40 if very active (train 2-3 hours daily)
1.60 if high level athlete (train 3-5 hours per day high intensity)
(1770)(1.10) = 1947 kilocalories per day.
WITH THIS CALCULATION WE END UP THE FIRST PART OF THE STAGE ONE. TOMORROW I WILL PUBLISH THE SECOND PART.
I WILL TELL YOU HOW TO USE THIS NUMBERS AND THE STRATEGY IM USING TO DEFEAT INSULIN RESISTANCE
THANKS AGAIN
FOLLOW AND UPVOTE IF YOU LIKE THE CONTENT :)