INSULIN and BODY FAT
Almost 80% of Americans are obese or overweight. WHY? There are gyms and diet programs everywhere. There can be medical issues such as hypothyroidism, side effects of medications, hormonal changes, etc. There are many reasons from a socioeconomic standpoint, fast food, candy, soda, convenience stores, junk food, etc.. From a physiological standpoint the primary reason we get fat is insulin. Insulin is produced by your pancreas in response to rising blood sugar. At high levels insulin acts like a drug and converts most of your food intake into body fat. If you control your insulin production you will reduce your body fat. If you control your insulin you can solve many health related issues. Many Dr.'s feel that fasting insulin is most important blood test you can get.
HOW?
1. Eat less carbofydrates. Our body produces insulin in response to dietary sugars, grains, etc., any food that has a large number of carbohydrates per serving has a high glycemic load (measure of the sugar content per serving). Avoid foods which go into double digits for their glycemic load. In general leafy green veggies, most fruits, and foods high in protein and fat, have a low glycemic load.
http://www.alsearsmd.com/glycemic-index/
2. Eat More Fiber. Try and slow down your daily intake of sugars by eating fiber-rich meals. Consume meals that consist of beans, fruits, and especially vegetables.
3. Eat More Fat. Yes, there are "healthy" fats out there (monounsaturated, omega 3 polyunsaturated, and saturated, but you just have to research to find the real kind (not trans fats, not omega 6 polyunsaturated such as corn oil, vegetable oils , soybean oil, margerine, etc.). Saturated fats have been vilified for last 30 years but actually they are good for you, because your body needs a consistent amount each day. Saturated fats are the building blocks for most hormones, especially the ones that promote extra fat loss. They also promote neurogenesis (development of nerve and brain matter) which can help improve brain function (read the book Brain Grain).
4. Sleep. More sleep means stable insulin levels, improved hormone production, and less appetite. Try to consistently get at least 7 hours per night. Research has shown that less then 6 hours can lead to increased body fat levels.
best of health,
emmett
http://www.alsearsmd.com/glycemic-index/
2. Eat More Fiber. Try and slow down your daily intake of sugars by eating fiber-rich meals. Consume meals that consist of beans, fruits, and especially vegetables.
3. Eat More Fat. Yes, there are "healthy" fats out there (monounsaturated, omega 3 polyunsaturated, and saturated, but you just have to research to find the real kind (not trans fats, not omega 6 polyunsaturated such as corn oil, vegetable oils , soybean oil, margerine, etc.). Saturated fats have been vilified for last 30 years but actually they are good for you, because your body needs a consistent amount each day. Saturated fats are the building blocks for most hormones, especially the ones that promote extra fat loss. They also promote neurogenesis (development of nerve and brain matter) which can help improve brain function (read the book Brain Grain).
4. Sleep. More sleep means stable insulin levels, improved hormone production, and less appetite. Try to consistently get at least 7 hours per night. Research has shown that less then 6 hours can lead to increased body fat levels.
best of health,
emmett
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