Why can’t I lose weight? The reason: insulin
Time for change – goal: losing excess kilos. Switching to a special diet and … abandoning it after a few days or weeks. Frustration and thoughts “I don’t get it out of it anyway, I eat little / I don’t eat bread / I don’t eat fats / I train all the time and nothing,” we lose motivation. Commonly used diets help you lose weight in the short term, or not at all. In addition, the yo-yo effect appears. Why? Here’s the explanation:
Diets that you can search on the Internet and magazines do not include the elimination of unhealthy products, restoring hormonal balance and taking care of the appropriate intestinal microflora. These elements will allow you to enjoy health and a beautiful figure throughout your life. If you want to lose weight, never cut off calories drastically.
Each body is different, but the causes of excess weight are repeated in most people struggling with this problem. The most common of them (often occur simultaneously) are:
Disturbed glucose-insulin metabolism
Stress and elevated cortisol
Low calorie diet and hypothyroidism
Type 2 diabetes, once attributed to adults only, is becoming more common in young people and even children. Dietary errors that lead to excessive secretion of insulin by the pancreas are responsible for its formation. Insulin is a hormone that is designed to lower blood sugar after a meal.
Each food is digested into its simplest forms during digestion.
For foods consisting of carbohydrates (e.g. cereals, fruit, sweets), the digestive product is glucose. This is the fastest and best fuel for our body. Glucose in the blood with the help of insulin is distributed to tissues (if you do not use it immediately for energy needs, e.g. training). First, glycogen stores in the liver and muscles are replenished. You draw energy from them between meals or during training. However, further surpluses are distributed as adipose tissue. Excess carbohydrate in the diet is responsible for the largest increase in body fat. The more glucose secreted after a meal, the more insulin must be secreted to normalize its concentration in the blood. Fasting should be 70-99mg / dl, and after meals up to 140mg / dl. When we constantly eat or have too much food, insulin must be secreted almost all the time (hyperinsulinomy) and we bring the body to insulin resistance. It is a condition in which tissues stop responding to insulin, and therefore take glucose – its concentration in the blood is too high (hyperglycaemia). Prolonged insulin resistance causes type 2 diabetes.
How can I avoid insulin resistance? – waist trainer UK
– Eat 4-5 not large meals a day at regular intervals every 4 hours
– Avoid snacking between meals and eating dinner with sweets – either dinner or sweets 😉
– Eliminate refined sugar from your diet. Replace it with xylitol, erythrole, stevia and a small amount of honey. Use in baking also the natural sweetness of fruit, e.g. bananas and dates.
– Avoid processed foods. It consists of white flour, sugar and trans fats – the three biggest enemies of health.
– Choose foods with a low and medium glycemic index
The glycemic index (IG) is a measure of how carbohydrate-containing foods affect blood glucose over 120 minutes.
Foods with a high glycemic index include: white bread and all wheat products, semolina, white rice, baked potatoes and fries, corn, some fruit and alcohol. They are also processed products: chips, sweets, sweetened drinks, syrups, jams, yogurt. We should eliminate them from the diet and consume potatoes and fruits in small portions.
– Replace some of the carbohydrates in the diet with healthy fats (excess protein, can also be turned into glucose, only fats do not have the ability to raise blood sugar levels) When you feel like something sweet, prepare chocolate cream with avocado and bitter cocoa or healthy sweets without sugar.