Control your insulin - the quickest way to lose weight?
Today I want to further elaborate on the one "big" concept.
Cutting out inflammation from your body as the NUMBER ONE goal, for your short AND long-term health and weight loss success.
Since inflammation is such a key control mechanism for all types of problems and diseases in the body, we are going to break it up into a series of posts.
With that being said, I introduce to you a fat loss-oriented post:
Control Your Insulin - The Quickest Way To Lose Weight?
You will see some of these results within weeks, if not days. And all the while you will be sowing the seeds for improved long-term health and well being...for the months and years to come.
But enough with the basics lets make these benefits specific.
Significant Weight and Fat Loss...Like 17 Pounds in 3 Weeks
When I began my focus on reducing inflammation (via the Slow Carb Diet - Note: I generally dont eat beans much anymore due to digestion issues), I went from 215 pounds to 202 pounds in 3 weeks.
And this was with 3 simple workouts, about 45 minutes each done 3 times a week.
The workouts were nothing fancy by any means, and yes if you were wondering, my then-obese self spent probably 4 minutes texting/web-surfing/doing nothing important on my phone between each of those easy exercises. And I still lost the weight.
Without this huge initial weight loss (the first time that I ACTUALLY LOST WEIGHT out of probably 30 attempts), I cant say I wouldve stuck around.
Since I first discovered the weight loss secret way back when, I've continued to stay strong with an anti inflammatory lifestyle.
The results don't lie: I'm down 76 pounds to date, and my overall health and well-being is absolutely fantastic. It is definitely the quickest way to lose weight and get healthy!
A close friend of mine recently started a similar diet. His results? Almost identical. He lost 17 pounds in 3 weeks by sticking to the basics: Lean protein, moderate fats, and lots of vegetables.
He added in some consistent exercise and literally watched the weight melt away.
Following those first 17 pounds lost, my friend started paying less attention to his diet. He added in white rice, Portuguese rice (oily, fried rice) and other high glycemic index and starchy foods.
His weight has since gone up 7 pounds and his net weight loss now is only 10 pounds.
This is still great in terms of numbers. But as always, the importance of eating right for at least 80% of your weekly meals cant be stressed enough here.
Energy, Insulin, and Fat Loss. They Go Together Like Peanut Butter & Jelly.
So this is seriously the last thing I thought would happen: Go on a diet, dont eat tasty sugars, tons of carbs, and other energy boosting foods, and have more energy??
Well I didnt believe myself at first, but now its how I eat almost all the time.
The reality of nutrition is that food quality and substance is sort of like a control switch for your body.When you eat sugary and/or starchy foods the body breaks it all down into glucose which floats around the bloodstream. To deal with this increase in blood sugar, the body produces insulin.
Insulin, at the most basic level, is a hormone produced to remove the excess sugar from the blood and store it in your fat or muscle cells.
Muscle cells, though, can only hold a limited amount of glucose (stored as glycogen).
Once this storage capacity is at its max (which it is for most overweight/obese people and especially those who dont exercise), all other blood glucose is stored in the fat cells.
Additionally in regards to chronic inflammation: A poor diet and chronic stress leads to chronically elevated cortisol (breaks down muscle), which increases insulin resistance.
When you are insulin resistant, your cells are NOT eager to allow blood sugar (glucose) to enter the cells and be stored as glycogen (which would've later been used for energy).
This excess glucose is converted into triglycerides (fatty acids) by the liver and then sent off to be stored in fat cells. When the fatty acids reach the fat cells, the body recognizes excess insulin in the blood.
Excess insulin triggers lipoprotein lipase (LPL) inside the fat cells, which allows the fatty acids to enter and be stored, thereby letting you gain weight.
If there were no insulin in the blood, another enzyme inside the fat cells, hormone sensitive lipase (HSL), would be activated. HSL allows the fat to be broken up and released to be used as energy.
In other words:1. Excess carbs/starch/sugar = excess blood sugar2. Excess blood sugar = excess insulin3. Excess insulin and little exercise (especially with insulin resistance) = lots of slippery, blubbery fat!
With that being said, how can we use this information to increase our energy??
Well a 2nd consequence of increased blood sugar/insulin is energy highs and lows. Were all well aware of this, whether we know it or not.
You eat a tasty, sugary pastry for example, and are all hopped up and feeling like Rocky Balboa himself for about an hour. After that hour, youre hungry again, antsy, and possibly a bit depressed. And all you can think of is MORE SUGAR.
What happened was you got a huge blood sugar and energy rush from the pastry. Then insulin came along and moved all of this sugar out of the blood.
So youre left with a quick energy spike, a similarly quick energy drop, and huge cravings in an effort to get back to a state of seemingly normal blood sugar.
Research has shown that the deeper scientific explanation of this is: Blood sugar peaks first, which is followed by a peak in insulin to deal with the blood sugar.
Since the insulin peaks later, it also drops off a little later.
During this lag time, when blood sugar is down to normal, but insulin is still higher than normal, the body craves sugar.
The higher than normal insulin is hanging around the bloodstream, and essentially has no sugar left to shuttle into the body cells.
So, it turns to the body and asks (i.e. demands) for more sugar, thereby making you hungrier than the Cookie Monster.
So whats the solution, smart guy?
The way to sustained, prolonged energy is to eat foods that have a very minimal impact on blood sugar and insulin.This can be easily achieved with the processed-food free, anti-inflammatory diet so often spoken about here.
A diet that is fundamentally based on lean (sometimes fatty if grass-fed/free range) proteins, healthy fats, and vegetables.
Besides veggies and a piece or two of fruit (it's best to limit excessive fructose intake from fruits), our carbs should only be 100% natural, starchy ones (eaten at the right times and in the right amounts).
By doing this, insulin will ONLY rise at the most opportune times (more on this in following posts).
Besides the planned rise at these specific times, your blood sugar WILL stay steady day in and day out.
Keep your blood sugar steady. Don't end up like the Cookie Monster.
Steady blood sugar = steady insulin = steady, increasing energy, day in and day out
(Note: This may be a lot to take in at once, especially in regards to what starches to eat and when to eat them. Again, upcoming blog posts will detail this all out for you.)
Overall, the benefits of smart nutrition, exercise and supplementation are the keys to your long-term health success.
Over time, the pounds will continue to drop off (admittedly though at a slower rate) and you will look leaner, feel stronger, and be healthier.
1) Smart Nutrition
The processed food free, low(er) carbohydrate diet provides the best results. (Note: this is NOT a zero-carb diet.) Vegetables are essential and are full of carbs, and clean, natural carbs (I mostly like sweet potatoes, rice and quinoa) are generally fine if eaten sparingly and after workouts.
Otherwise, protein, veggies, and healthy, Omega-3 rich fats should make up the majority of your diet.
Weight training (light if you're a starter) is key, as this form of strenuous training reduces inflammation in the long-term.
It also helps you build muscle which will boost your metabolism and burn off fat.
High intensity cardio in intervals/sprints provides great results as well.
3) Natural Supplements
The most important supplements to give you full protection against inflammation are a quality fish oil, Vitamin D3, and a good selection of antioxidant-rich, anti-inflammatory herbs and vitamins.
For this last group, I am of course biased towards InvigorateNOW, but it must be said that this product was created exclusively with the ultimate goal of reducing inflammation and the other 2 fat triggers.
The powerful ingredients in the formula, some of which have been used successfully for thousands of years, are known to reduce inflammation and protect the body and mind. But I urge you to read about it and decide for yourself.
If you are not ready to invest in InvigorateNOW at the moment, I would highly recommend purchasing a quality fish oil and Vitamin D3 supplement at a bare minimum.
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