We tend to believe that insulin is a problem that only diabetics should care about, but that's not accurate. Insulin can either be a friend or an enemy. Understanding how it works is the initial step to losing weight. Insulin is really a hormone produced by the pancreas; its function would be to the transportation of sugar or glucose into cells so that the body possesses the essential power.
We need to bear in mind that the sugar that enters our blood comes not just from sweet foods, but from any food wealthy in carbohydrates. All of the carbohydrates are transformed into glucose (sugar) throughout digestion. Glucose will be the cells food, our brain feeds on glucose, exclusively glucose. It is the fuel of the brain. The issue arises when the levels of sugar (glucose) improve in the blood. To solve this issue, the pancreas is forced to secrete more insulin.
But what occurs if insulin levels within the blood are too high?
When insulin levels are too high, glucose is excessively taken away from the blood, which causes a feeling of low energy, lack of energy, irritability along with a tendency to eat once more, to be able to compensate for the sudden drop in blood sugar. Starting a vicious cycle, where it increases our desire to eat foods wealthy in carbohydrates, which, in response, raises the insulin levels, a higher insulin levels remove the sugar from the blood, and as a result we feel hungry again. It's a never-ending procedure that leads to unwanted weight gain.
We must be conscious that the kind of carbohydrates that we eat, have an effect on blood sugar levels and also the subsequent insulin response, hence the have to moderate your intake. Foods wealthy in carbohydrates with high glycemic index like pasta, bread, candy, cakes, potatoes, rice, sugar, sodas and so on... when they reach the blood they are absorbed rapidly causing a rapid rise in blood sugar levels, then the body reacts by producing too much insulin which will trigger a drop in blood sugar level as a result we again really feel hungry, additionally, all that excess glucose that reaches the cells in the body is stored as fat.
How can I maintain blood sugar levels stable?
For the blood sugar levels to remain constant and stable, we must watch the food that we eat. A week diet plan that reduces the production of insulin is the key to successful weight loss, in other words, less insulin your body produces faster shed weight.
Achieving the levels of insulin within the blood stable is the great purpose of the our week diet plan and this is only possible due to the restriction of unfavorable carbohydrates like bread, pasta, flour, candy, cakes, rice, potatoes... which ought to be replaced by vegetables and fruits, combined with protein and fat usually in the correct proportions. Vegetables and fruits are carbohydrates with a high fiber content which will allow slow glucose absorption. This way, our brain receives a constant supply of glucose.
Control of insulin is the initial step forward for the success of your diet and this can only be achieved with the reduction of bad carbohydrates and ingesting the quantity of that your body needs.
Why is protein so essential?
Firstly, your body requirements a constant supply of protein to be able to repair and maintain its important organs in good condition. The muscles and immune systems and all the body's enzymes are composed of protein.
Each day we lose protein, so protein intake via diet plan is important.
However the primary reason is because the protein stimulates glucagon. Glucagon is really a hormone secreted by the pancreas in our body that acts as the main driver of the overproduction of insulin. As mentioned, maintaining stable blood glucose is of paramount importance in order to control of insulin. Glucagon will be the antagonist of insulin because it becomes part of the fat in the liver into glucose, thus restoring blood levels of sugar. This what makes the ingestion of little amounts of lean protein at every meal is so essential to control blood sugar.
Remember, the protein source of our diet, is white meat without fat, egg whites, fish and tofu for those following a vegetarian diet, when eaten in the quantities suggested our week diet plan and accompanied by a low glycemic index carbohydrates, fruits and vegetables and some cereals like oats and monounsaturated fat (olive oil, walnuts, almonds).
We should get rid of egg yolks, red meat, viscera and also the fatty meats in general from our diet plan, because they include cholesterol and saturated fat is very detrimental to the human body.
Our week diet plan balances in every meal, to ensure that we do not elevate our insulin levels too much by eating too numerous carbohydrates, or too much protein that would raise our glucagon levels too much. The goal of our week diet plan is the perfect balance between carbohydrates, protein and fat at each and every single meal, to maintain stable blood sugar and insulin within the blood.
Just how much protein should we consume at each meal?
A simple rule suggested by our week diet plan would be to consume the size and thickness of our palm in protein. For an average woman, the quantity is 85g of protein, for the average man, the amount is 115g of low-fat protein, if these amounts are exceeded, the protein rest turns into fat in our body.
The main sources of carbohydrates within the week diet plan are fruits and vegetables. Are their advantages of fruits and vegetables over the bread, rice, pasta and potatoes? The very first are the richest sources of vitamins and minerals and have a lot of antioxidants and fiber. They also have a much lower density of carbohydrates that starches (bread, rice, pasta, potatoes...) this means that we can consume big quantities without affecting insulin levels.
All meals of our week diet plan are composed of the three nutrient groups, carbohydrates, protein and fat so that the caloric intake comes from the 40% carbohydrate, 30% proteins and 30% fat. Keeping this ratio is achieved by stabilizing the insulin levels in the blood, preventing the accumulation of fat at the exact same time forcing the body to make use of stored fat for energy.
Gil Garcia is owner of the WeekDietPlan.com website, where we offer everyone a diet plan that will help you lose your weight, in a healthy way, along with many tips, and articles on eating, dieting, and health.
Our goal was to create a diet plan that is can be customized to yourself, and that can be followed for the rest of your life.
In fact it's more of an eating philosophy rather than a simple diet, we teach you how to choose the food that you eat, and why you should eat it.
So instead of forcing you to count calories we offer a very unique and practical system that allows you to enjoy food, instead of fighting against it.
No comments:
Post a Comment