Have you meticulously cleaned up your diet, committed to a strict exercise routine, and yet found the number on your weighing scale stubbornly refusing to drop? You are not alone in this frustrating struggle. According to a medical expert, a widespread metabolic condition might be the invisible barrier standing between you and your weight loss goals.
The Hidden Culprit: Insulin Resistance Explained
In a detailed Instagram video, Dr. Johnny Hadac, a specialist in Family and Lifestyle Medicine trained at the Lake Erie College of Osteopathic Medicine, pinpointed the root cause for millions. "This is for anyone who is struggling to lose weight, no matter how many calories you count, no matter how much you move your body," he stated. The issue, he explains, is remarkably common, affecting approximately 40% of the adult population in the United States.
This condition is known as insulin resistance. Insulin is a crucial hormone that manages blood sugar levels. As per Diabetes UK, insulin resistance occurs when the body's cells stop responding effectively to insulin. This malfunction prevents the regulation of blood sugar, allowing levels to rise and significantly increasing the risk of developing type 2 diabetes. An analysis of 2021 NHANES data, based on HOMA-IR measurements, confirms that about 40% of U.S. adults aged 18 to 44 are impacted.
Carbohydrates, Protein, and the Path to Change
Dr. Hadac identifies excessive carbohydrate consumption as a primary driver of insulin resistance. "Every time you eat carbohydrates, your blood sugar will spike, also driving an insulin spike. The average American eats about 250 to 300 grams of carbohydrates a day," he notes, an amount far beyond the body's actual needs.
He emphasizes the critical difference between carbs and protein, despite both having four calories per gram. "If you ate 300 grams of protein a day, you would not ever leave the couch because of how full you are," Dr. Hadac explains. Protein naturally increases GLP (glucagon-like peptide) levels, promoting prolonged satiety, reducing cravings, and quieting the constant 'food noise.'
Three Practical Steps to Overcome the Plateau
Instead of feeling defeated, Dr. Hadac proposes three evidence-backed strategies to combat insulin resistance and restart weight loss.
1. Prioritise Protein in Every Meal: The first and easiest shift is to dramatically increase protein intake. Dr. Hadac recommends aiming for three meals daily, each containing 40 to 50 grams of protein. This advice is supported by a 2024 study published in 'Obesity Science & Practice', which found that higher consumption of protein and fibre was linked to the most successful weight loss over a 25-month period.
2. Incorporate Strategic Fasting: To manage constant blood sugar and insulin spikes, Dr. Hadac suggests implementing a fasting window. He recommends a 14-hour fast, for instance from 7 p.m. to 9 a.m.. During fasting hours, only water, black coffee, or green tea are permitted. He offers a crucial caveat for women: those who menstruate should fast only during the follicular phase and avoid it during the luteal phase. This practice helps lower insulin levels and creates better meal consistency.
3. Move Your Body Consistently: The final pillar is regular movement. "The more muscle mass you have in your body, the better your metabolism will run because it's an active organ," Dr. Hadac says. Muscles use blood sugar for energy, thereby helping to lower overall levels. He advocates for at least 30 minutes of daily movement, which could include weight training, walking, biking, or any other consistent physical activity.
By combining these approaches—increasing protein, reducing carbs, starting fasting, and moving more—Dr. Hadac asserts that significant results can be seen in as little as 30 days. However, he and other health professionals stress that individual bodies vary. It is always best to seek tailored advice from a qualified healthcare provider before making major changes to your diet or lifestyle regimen.
The information provided here is for educational purposes only and is not a substitute for professional medical advice. Always consult your doctor or a certified healthcare professional for diagnosis and treatment plans suited to your specific health needs.
