Controlling insulin levels is probably one of the most important aspects when it comes to losing bodyfat. A lot of hardcore fitness nuts will already know a lot of the things on here but for a lot you controlling insulin levels might be the thing that you are missing in your search to get shredded or to lose weight. Everyone who has a weight problem is insulin resistant to some extent so getting a handle on insulin can almost guarantee you to shed a few pounds.
FUNCTION OF INSULIN
Carbohydrates and proteins cause rises in blood sugar after ingested. Carbohydrates much more so than proteins. when your blood sugar reaches a certain level it signals insulin and the insulin attaches to cell walls essentially opening the door for glucose to enter the cell and be used for energy. Insulin is also a fat storage hormone giving insulin the ability to store nutrients as fat. Insulin has many different functions but these are the ones that are concerns for changing your body composistion.
INSULIN RESISTANT(metabolic syndrome)
Insulin resistance develops when cells do not respond to insulin. The cells not responding to insulin leads the body to produce more insulin because your body still has to transport the blood sugar so it see’s producing more insulin as the answer. This can lead to several health problems including but not limited to type 2 diabetes, hypertension, diabieties, low hdl level, and weight gain. Higher insulin levels overstimulate the appetitie centers in the brain and makes the body lean towards storing nutrients as fats instead of converting it to energy.
Insulin sensitivity is how well your body reacts to insulin. If you have good insulin sensitivity then insulin will attach to cell sites and transport the glucose into the cell. If you have good insulin sensitivity then your body does not need to produce large amounts of insulin. Insulin sensitive people tend to be able to eat more carbohydrates without gaining weight.
Now genetics does determine to some extent your insulin sensitivity but you can still boost your insulin sensitivity. By boosting your insulin sensitivity your body will increase the use of nutrients for energy and will help with excessive insulin production.
INCREASING INSULIN SENSITIVITY AND DEACREASING INSULIN RESISTANCE TIPS
- Exercise- A single bout of exercise can increase glucose uptake at least 40%. It increases insulin sensitivity up to 72 hours after a exercise session. So keep that glucose disposal rate and insulin sensitivity high by getting several workouts in a week.
- Green Tea-Green tea and green tea extract have a antioxidant in it called epigallocatechin gallate(EPCg) that increase thermogenesis. This will increase the rate calories are burned. It also aids in glucose tolerance and boosts insulin sensitivity .
- Cinnamon extract-studies have shown cinnamon extract to improve insulin sensitivity and promote glucose metabolism
- Reduce stress-If your stress levels are high then your body will produce cortisol. Cortisol will produce more insulin and also have a catabolic affect on muscles.
- Reduce bodyweight- If you reduce your bodyweight by 10% then your body will increase its insulin sensitivity.
- Fish Oils-Improve insulin sensitivity,lipid profiles, and muscle metabolism
- Avoid processed foods-processed foods usually lead to large insulin spikes and if your trying to lose weight you want to avoid excess insulin at all costs
- Less Carbs-Since carbs affect insulin levels the most, proteins affect it less, and fats not at all or barely. Eating a higher protein diet with little carbs and more fats will reduce your insulin production.
- Lessen fructose and sucrose-both of these have shown to alter insulin sensitivity and lipid metabolism in a negative way.
PUTTING IT ALL TOGETHER
If you’re on the overweight side and just starting your path to weight loss then start out with exercise 4-6 times a week. Keep it simple with the eating and eat a meat protein and a serving of green vegetables with a small amout of healthy fats every meal. Cut out juices and soft drinks. If you can adhere to that 90% of the time you will see drastic results in a short amount of time.
I workout often and eat clean but just not there yet!
If this is you than you probably are a dude who wants to define that six pack or a woman that wants that little pooch to go away but just cant get there. If you seem to react badly to carbs and never tried a ketogenic diet than a ketogenic diet might be your answer. Ketogenic diets have worked wonders for some women that I train that had a stubborn little pooch. If you react pretty well to carbs than you will probably want to do a carb cycling diet with a higher amound of carbs then most on your carb days. I will make a post in the future of how to set up carb cycling/ ketogenic diets and strategies for success.
Also do all the little extras like green tea, fish oils, reduce fructose, reduce stress because the more experienced person will need to use every little bit he/she can I would like to note that carb cycling and ketogenic diets should be done only if you have been dieting or working out for a substantial amount of time.
My goal was to have a little something for everyone who is trying to lose weight or get that six. The goal of weight loss can be emotionally draining and frustrating but if you can stay displined and put in the time you will succeed. This has been just a small introduction into insulin but hopefully it gave you some insight.
Thanks for Reading