Outsmart Insulin and Lose Weight
How many times have you been told to trade-in your sugar, white flour and white rice for healthier options such as trading white bread for whole wheat bread – and you still gained weight?
We now know that the body’s response to insulin is more sensitive than previously believed. Researchers have discovered that it isn’t the one-time huge blood sugar spike say from a candy bar that is the core issue (although it is still not healthy and creates inflammation), it is the constant trigger of insulin that changes fat cell metabolism.
Just a small increase in insulin leads to decreased activity of the enzyme lipase whose role is to break down fat. Also, the enzyme lipoprotein lipase, that keeps fat put, becomes more active. This is not good if your overall goal is weight loss.
The International Journal of Obesity published findings that suggest filling-up on complex carbs to lose weight can result in a weight loss let down. Researchers put one overweight group on a diet dense with complex carbs and the other overweight group were left to eat a diet of refined carbs. After six months the group who consumed the diet containing complex carbs lost only 2 lbs compared to the group allowed to eat the refined sugary diet.
The key is to pay attention to excess carbohydrate intake in any form. Most individuals have a high intake of carbohydrates that are wreaking havoc, not just with their weight, but their overall health by triggering low-level inflammation. In fact, carbohydrate and sugar addiction is commonplace. According to the USDA, the average American consumes 156 lbs of sugar a year; this is a staggering statistic.
Keep your blood sugar level steady all day, every day with the right choices such as eggs, lean meats, healthful complex carbs (such as veggies, sweet potato, quinoa or amaranth), loads of veggies, nuts, seeds and healthy fats (such as coconut oil, olive oil, avocado, nuts, seeds) along with adding a teaspoon of a fiber supplement, (a fiber supplement added to 8 oz. water mixes instantly). Fiber is highly effective in balancing blood sugar and keeping blood sugar balanced. One important key to weight loss? Take steps to balance blood sugar every day and weight loss will be a thing of the past.
To Your Good Health,
© 2014 DLS HealthWorks, LLC.
Lori Shemek, PhD, Health and weight loss expert, is the best-selling author of ‘Fire-Up Your Fat Burn!