If you were asked for weight loss tips, what would you reply almost automatically? Let me guess: eat less and exercise more? We have been hearing that for so long that it has almost become a mantra. But what if I told you that it is not the whole truth, sometimes not even close? The answer is not really in calories, low fat products or endless exercising. The answer lies in insulin, which is the primary regulator of fat storage. Controlling your insulin levels will help you control your weight and stay healthy. You can do that by adjusting your food rule, which means reducing your carbohydrates intake and starting to use fats as your energy source. A low carb diet will help you get leaner and make you feel more energetic. And all this can be achieved without having to be hungry all the time!
We will start by taking a closer look into how insulin works before going into the weight loss tips. It is important to understand the process behind them. Everything we eat can be broken down to basic macronutrients: carbohydrates, protein and fats. We have been told that the healthy way of eating is to eat a lot of carbohydrates and very little fat. The market has boomed with products suitable for this diet, but the results have not been what was expected: people have more and more obesity problems and certain health issues like heart problems and vascular diseases even when they follow a low calorie / low fat diet. And this is why: the reason lies in carbohydrates, not in fats.
We are surrounded by carbohydrates. Our daily meals consist of pastas, bread, soft drinks, potatoes, pastry .. Sugar, white flour and starches. Foods high in carbs are cheap. Unfortunately our bodies are not really capable of dealing with the modern Western high carb diet.
The human body has different ways to process different nutrients. Carbohydrates are converted into glucose (blood sugar), which in turn is used as energy. When you eat carbohydrates, your blood sugar level will rise fast. A high blood sugar level is dangerous, so the body tries to modify it by producing a lot of insulin. Insulin will work to reduce the blood glucose by turning it into glycogen and then stowing it in the liver and in the muscles. The amount of glycogen which can be stored this way is limited, and all the excess glycogen will be turned into body fat. The insulin continues to work even after the blood glucose level has been returned to normal, causing the blood sugar level fall lower than the optimal. The body will take the low blood sugar level a sign of needing more food. And this way you will start feeling hungry again soon after you had a big high carb meal. Your energy tanks are full, but you feel the need to eat more. Since most of the snacks we are using to are high carb snacks, the whole process will start from the beginning and your insulin levels will stay elevated. This continuous cycle can have serious long-term effects like insulin resistance and diabetes. Our blood sugar level rises fast only after eating carbohydrates. Fats and protein do not have the same effect.
So, now when we know how our body works, we can go on figuring out what to do about it. Let's talk about the weight loss tips!
Turn your body into fat burning mode
If you want to lose weight, you have to make your body burn the body fat. That will only happen if there is no glue available. There are two different ways of doing this: eating less than you consume (low calorie diet) or reducing your carbohydrates intake. A simple way of starting a low carb regimen is to eat less white bread, rice and pasta and to avoid sugar. Carbohydrates are not essential to our well-being: every necessary carbohydrate can be made from either protein or fat.
Eat more fats
You can replace the high carb foods with natural fats and protein: eggs, dairy products, vegetables and meat. You will get energy and vital nutrients. Fats also produce satiety, and you will not be hungry that soon after a meal.
Eat regularly and enough
It is important to learn to listen to your body. Eat when you are hungry, at least 3 times a day, until you feel satisfied. Avoid binge eating and snacking.
Pay attention to the food quality
Try to eat real foods with a lot of nutrients. Organic food is excellent. Avoid highly processed foods, which nutritional quality is usually low. Also stay away from food additives and artificial sweeteners, which can be harmful to your well-being and health.
These tips for weight loss have already helped many people to lose weight and feel better in many ways. They can fit into their old clothes, their skin and hair look great, they have less cellulite and they generally feel healthier and happier about themselves. You can make it happen too!