Insulin Control is the Key to Fat Loss
Weight loss is complex. There are many hormonal, psychological, and genetic factors at play when we’re trying to shed excess fat. But if there’s one critical piece I’d like every client to understand before starting any weight loss plan, it’s insulin.
What is insulin?
Insulin is the “get things into cells” hormone. When we eat a meal, our blood glucose increases, and insulin goes to work bringing that sugar into cells to be used for energy or stored for later. When there’s more glucose around than the cells can handle (which is common in our modern world), the glucose is stored as fat.
This is a good time to point out a key fact: we live in a world that is a complete mismatch with our biology. We evolved in an environment where food was scarce. It was GOOD for our survival to store fat for later use, because otherwise we’d starve. The problem is that today, our insulin is chronically elevated because we have a constant supply of food. This means the body is almost always in this “get things into cells” mode. Our fat cells enlarge to make room for the incoming glucose, and our bodies get bigger. Beyond weight gain, research points to chronically elevated insulin as a primary driver for other modern diseases like CVD, cancer and Alzheimer’s (aka Diabetes 3).
In order to lose weight and optimize health, we have to shift this pathway the other direction. We have to be in “get things OUT of cells” mode, and that simply cannot happen if our insulin is chronically elevated. Our fat cells have to “see” that there’s no insulin in the blood if they’re going to let go of their precious fat.
This is why the old advice to “graze all day” is so misguided. What chance do we have of reversing the insulin surge if we’re eating every 2-3 hours?
It’s also why the 1990s food pyramid was such a joke (11 servings of bread AND 4 servings of fruit per day? Can anyone really handle that much carbohydrate without insulin getting out of control?
Now, one strategy to control insulin is to avoid carbohydrates completely, since they have the biggest effect on glucose (and therefore insulin). But not everyone feels great on a super low carb diet, and it’s not the most sustainable approach for most lifestyles.
Here are some realistic strategies to keep insulin levels in check, increasing your opportunities for fat loss throughout the day:
Avoid refined carbohydrates like sugar and white flour. Save these for special treats, not dietary staples.
Balance your meals with ample protein, fiber, and fat. A decent guideline is to fill half the plate with non-starchy veggies, then roughly a quarter with a high quality protein source like organic meat or fish, then roughly a quarter with starchy vegetables or whole grains.
Eat 2-3 balanced, satiating meals, aiming to eliminate the need for snacking.
If you do need to snack, opt for foods high in protein and/or fat to slow the blood sugar response. Grass fed beef jerky, olives, pasture-raised cheese & cucumber, egg muffins, and celery with almond butter are all great options.
Practice stress management. Chronic stress (thanks again, modern world) is linked to insulin resistance, which means insulin continues to build up in the blood without even doing its job. In this scenario, fat cells will hold onto fat, but also feel starved, which increases hunger and leads to overeating.
These guidelines will not only help you lose weight, but you’ll likely find yourself with fewer cravings and more energy to do the things you love to do. As always, if you have questions or would like a more customized approach, shoot me a message here :)