If you are looking to lose body fat then being insulin sensitive is key to your success. In order to get lean, you must be insulin sensitive, so what does it mean and how do you do it?
Every time we consume any type of food, our body releases insulin from the pancreas. Insulin is a powerful hormone which regulates the amount of glucose in the blood. Basically, to be insulin sensitive means you require smaller amounts of insulin to lower blood glucose levels compared to someone who has low sensitivity.
All foods stimulate insulin secretion, but not all foods are equal. Carbohydrates in the form of sugar and starches release the highest amounts of insulin. This is why it is important to consume carbohydrates with a low glycemic index such as bulgar wheat and quinoa rather than white pasta and bread. Proteins have a moderate effect on insulin release while healthy fats have very little impact on insulin.
So what are the effects of higher doses of insulin within our bodies?
- Frequent high insulin levels of insulin within our blood over a long period of time leads to fat gain, obesity and insulin resistance. This can then lead to type 2 diabetes.
- Raises triglycerides and risk of heart disease.
- It inhibits sleep making us more tired during the day.
- Increases the time taken to recover from training.
To combat this and create a healthy lean body you need to stabilise your blood sugar levels and increase your insulin sensitivity. Here are some major pointers which will have you on your way to doing just that and help you achieve your overall health & fat loss goals.
1. Breakfast
It starts with the first meal of the day. Your blood sugar levels are low because you have been asleep and there for you wouldn’t have eaten anything for 7 hours or more. The best breakfast would include a protein rich healthy fat meal with vegetables. This is because these two macronutrients have a smaller effect of insulin secretion meaning blood sugar levels will not increase too sharply. You will store less fat as a consequence while fuelling your body for the day ahead. This will also improve concentration levels, energy and metabolism.
2. Eat foods that improve insulin sensitivity
Vinegar, fresh lemon and limes, green tea, nuts and spices are among foods that increase insulin sensitivity improving the bodies ability to store carbohydrates as muscles glycogen (energy) instead of storing it as fat. Vinegar, for example, improves pancreatic function so that your body releases less insulin in response to the carbohydrates you eat. Green tea and spices such as cinnamon, cumin & turmeric have all been found to have similar effects. Try to use these foods when you eat higher glycemic foods such as sweet potato, oats or brown rice to help monitor insulin release.
- Acids such as balsamic vinegar, lemon or lime.
- Pickled foods such as Kim chi, sauerkraut or pickled ginger.
- Spices such as cinnamon, fenugreek, turmeric and cumin.
- Drinking a cup of green tea before your meals.
- Eating walnuts, almonds or macadamia nuts as small snacks when you are hungry.
3. Eat glycemic lowering foods
Sticking to whole foods over processed foods is the obvious suggestion as natural whole foods elevates blood sugar levels more slowly. This means the body is able to regulate insulin release more effectively.
- Eat foods high in naturally occurring fibre which will reduce the glycemic response. These include most vegetables.
- Eat foods which are rich in antioxidants such as berries and leafy greens.
4. Balance your omega’s and fat intake
It is essential to follow these tips on fat consumption to increase insulin sensitivity.
- Avoid trans-fats at all costs.
- Don’t use processed vegetable oils that contain omega-6 fat. These include sunflower, canola, safflower oil and other vegetable oils. Apart from not using them to cook with, avoid processed foods as they will all be made with the above oils.
- Use cold pressed olive oil on salads
- Balance omega 6 and omega 3 fat intake to as close to an equal ratio as possible.
- Get omega 3 fats from eggs, nut, avocado and oily fish.
- use coconut oil to cook with.
5. Stop drinking liquid fructose
Drinking soda drinks, smoothies, fruit juice and sports drinks will sharply stimulate insulin secretion. If you consume too much fructose in one go the liver cannot handle it, causing metabolic damage and you will be more likely to store fat.
6. Carbohydrate intake
The key to optimising carb intake is to individualise it to your genetics and lifestyle. For example, if you lead a sedentary lifestyle exercising less than 2 times per week and are overweight, you will be much more insulin resistant than a lean active athlete who trains 6 times per week at high intensities. There for you will not be able to consume as many carbs and will be more likely to store it as fat rather than energy. If you are a sedentary overweight person, studies show that sticking to a diet rich in protein, vegetables and healthy fats induce the greatest changes in insulin sensitivity and body fat.
7. Start strength training and high-intensity conditioning
Exercise is essential for improving insulin sensitivity because your muscles and cells are desperate for fuel during and after your workout. Even when your not working out, the muscle’s consume the majority of glucose which is in the blood (70 to 90 percent) Lifting weights and performing high-intensity activities such as sprints dramatically increases this demand. Improvements in the sensitivity of the cells to insulin quickly follow this high demand for fuel.
Tom Winterbottom personal trainer Baker Street, personal trainer Marylebone.