Did you know that controlling your blood sugar and insulin levels is extremely important? This not only affects your weight but is also related to many other health problems.
A low insulin diet can help you control your weight and maintain your figure effectively. This method also brings many other benefits such as reducing cholesterol, lowering blood pressure and preventing type 2 diabetes.
1. The relationship between insulin and weight gain
Insulin is produced by the pancreas, which is responsible for transporting glucose from the blood into cells to provide energy for the body to function. When we eat, blood sugar levels increase and stimulate the pancreas to secrete insulin. This hormone will help glucose enter cells, while stimulating the body to convert excess sugar into glycogen stored in the liver and muscles. Or they can also convert glucose into fat if the sugar level is too high.
When the body takes in too much sugar but is not used for body activities, it will be converted into fat accumulated in the abdomen, thighs, and hips. In addition, excess sugar is also a factor in many chronic diseases such as type 2 diabetes, cardiovascular disease, high blood pressure, and other metabolic problems. Therefore, controlling insulin levels is an important key to maintaining a beautiful figure and good health.
2. Insulin-lowering diet
The insulin-lowering diet focuses on regulating blood sugar levels, making the body more sensitive to this hormone. This method is done by limiting and abstaining from foods high in sugar. Let’s explore the principles and apply this slimming diet from today!
Prioritize foods rich in fiber such as green vegetables, low-sugar fruits and nuts. Eating a lot of fiber helps slow down digestion, stabilize blood sugar and increase the feeling of fullness.
Choose protein from lean meat, fish, eggs, beans. Protein helps build muscle, increase metabolism and reduce cravings.
Use healthy fats from olive oil, avocados, nuts for cooking. Because healthy fats provide energy, support the absorption of vitamins and minerals to help the body.
Minimize carbonated drinks, cakes, refined grains.
Divide meals throughout the day to keep blood sugar stable.
Avoid skipping breakfast, as breakfast provides energy for the whole day and helps stabilize blood sugar. Regular exercise helps increase insulin sensitivity, burn calories and excess fat. You can do exercises such as cardio, jogging, cycling…
3. Things to avoid to maintain your figure
In addition to actively eating beneficial foods, to achieve the best results from the insulin weight loss regimen, you should pay attention to limiting the following:
Eating processed foods: Fast food, canned food, fried food with lots of oil contains a lot of saturated fat, sugar and salt. They not only cause weight gain but also increase the risk of chronic diseases.
Drinking carbonated water and soft drinks: The high sugar content in these drinks will cause rapid weight gain and increase the risk of diabetes.
Snack foods: Candy, potato chips, salted roasted nuts… contain a lot of empty calories, do not provide necessary nutrients for the body.
Alcohol, alcoholic beverages contain a lot of calories and can increase cravings, leading to weight gain.
Refined starches: White rice, white bread, pasta… increase blood sugar levels leading to excess fat accumulation.
Skipping meals makes the body hungry, when you eat again you will tend to eat more and choose unhealthy foods.
Eating late at night or eating too close to bedtime makes the body unable to digest, easily causing belly fat accumulation.
Lack of exercise: Sitting a lot, little exercise makes the body consume fewer calories, leading to weight gain.
Prolonged stress increases the production of the hormone cortisol, stimulating the body to store belly fat.
Not getting enough sleep, lack of sleep disrupts hormones, increases cravings and slows down metabolism.
