The Skinny on Insulin

 

If you want to successfully lose weight, you need to know about insulin.

 

Here are some key points you need to be aware of:

1. Insulin is the fat storing hormone and in its presence you will NOT burn fat
2. Your body makes insulin every time you eat!  All foods increase insulin levels – some more than others
   1. Refined carbohydrates (especially sugars and other sweeteners) spike insulin levels the most (followed by a sudden crash)
   2. Although not as much, proteins will also increase insulin levels, so stick to moderate amounts of quality, fatty meats (think “condimeat,” not the main part of the meal)
   3. Fats barely budge the insulin meter (we’re talking healthy fats like ghee, nuts, cold pressed oils, et cetera)

 

It is pretty simple, really.  Now to put those principles into action:

1. Choose foods high in healthy fats, limit protein and avoid refined carbohydrates (flour, bagels, pasta, donuts, pancakes, waffles, pies, cereal, wheats, et cetera)
   1. Your plate should be covered in leafy green veggies, then topped with fatty meats and more veggies covered in butter and oil
2. Eat fewer, larger meals (at most 3 times per day)
   1. Visit our recipes page for some great ideas
3. Avoid grazing in between meals
   1. Snacking only keeps insulin levels elevated all day, so you never burn fat!
4. Increase time between meals as long as you can, and try intermittent fasting
   1. The longer your body goes without insulin, the more fat you burn, baby!

 

Here’s some bonus information that may be helpful to you:

1. Consuming whole, real (non-processed), nutrient dense foods (e.g. vegetables and fruits) are the best
   1. Your body uses almost every part of complete foods, leaving nothing behind to go to fat
2. Insulin is triggered by anything that promotes a metabolic response (meaning, your body goes into digestion mode, and stops burning fat)
   1. Some people may be able to get away with drinking three cups of coffee in the morning without seeing their insulin go up, but it’s best to limit it to one cup
   2. Oh, and cream and sugar definitely create and insulin response.
3. Don’t be fooled by the zero calorie trap, as artificial sweeteners will also spike your insulin levels.
4. Stress can also increase your insulin levels
   1. This includes physical, chemical and emotional stressors
5. Water doesn’t spike insulin at all, and it may make you feel fuller, longer
   1. Try infusing your water with lemons or limes
6. Try drinking 2TBSP of Apple Cider Vinegar with your meal
   1. It will help you feel fuller, aid with digestion, reduce acid reflux and help your body control blood sugars

 

Losing weight doesn’t have to be hard or painful.  Think of it as a lifestyle change and not a diet.  You’ll be much happier with the results, and less “hangry” during the journey.  Make simple changes along the way, and don’t try to over do it all at once.  Keep your spirits up!  You’re on your way to a better, healthier you!  You should be excited!