Want to Lose Weight & Keep It Off? Pay Attention to this Hormone!
Are you tired of struggling with your weight? Have you had the experience of losing five pounds, only to gain it back again? What is the solution? Why is nothing working? Everyone has this hormone, but in many of us, it isn’t regulated and it wreaks havoc on our body in numerous ways. It can even lead to debilitating disorders. I would like introduce to you the culprit of this problem. What is it? The hormone insulin! If you can understand how insulin truly works, and what to do to control it, then you can finally be successful in losing weight and recapturing your health.
So What Exactly Is Insulin And How Does It Work?
Insulin is a fat-storing hormone produced in our pancreas and it helps to regulate our blood sugar. Insulin is the key that helps to bring glucose into our cells so that it can be used for energy. Every time we eat, our insulin will rise and send a signal to to body to store fat. When we are not eating, the body will signal our insulin to fall and burn the stored energy/body fat. When our insulin remains high, such as from eating excessive amounts of foods that spike our blood sugar, our body will store more of this energy as body fat. If our insulin continues to be high over a long period of time, the insulin is no longer able to get across the cell membrane. This causes the cells to not be able to absorb the glucose and it builds up in our blood causing high blood sugar. This is called Insulin Resistance.
Why Should You Care About Your Blood Sugar And Insulin Levels?
Insulin and blood sugar levels are not a topic that is only of importance to a diabetic. If you want to prevent numerous diseases and regain your health, then it is very important that you pay attention to your blood sugar and insulin. Some examples of diseases and symptoms associated with high blood sugar include, arthritis, fatigue, depression, obesity, heart disease, dementia and Alzheimer’s disease, Type II Diabetes, joint pain, inflammation, fibromyalgia, and chronic fatigue syndrome. The list goes on and on.
How I Found Success & Got Control Of My Blood Sugar And Insulin
Ever since I was an adolescent, I struggled with my weight. I continued to gain weight after high school and into college and I gained 50 pounds during my pregnancy with my son. After having him, I was not able to lose much of the weight. I felt miserable. I developed many different symptoms….fatigue, decreased strength and energy, difficulty sleeping, moodiness, headaches, inflamed adenoids, GERD. I was on my way to becoming a Type II Diabetic with my blood pressure creeping up and my insulin levels on the rise…..the list went on and on.
I was determined to get better. After researching numerous professional medical journal articles, reading blog posts and books, I stumbled upon this simple concept of how insulin affects how our body stores and releases body fat. It was my Ah-Ha moment! I was on to something! I learned about how to eat a healthy diet consisting of low carbohydrates, moderate proteins and healthy fats. I had finally found the answer! By eating these foods I was able to control my appetite, feel full and eat less often and thus far it has resulted in a 25 pound weight loss. I have my energy back, I sleep like a baby, I don’t have joint or muscle pain and my mood has stabilized. My blood pressure is no longer on the boardline of high and my insulin and fasting blood sugar levels are normal. I currently eat about two meals a day, on most days. This brings me to my next point….
How Can YOU Simply Control YOUR Insulin?
The answer is really easy! DON’T EAT ALL OF THE TIME! But then you might say to yourself…..but I am hungry! Well, the answer to this is that you have to eat the right foods and in the right ratios so that you won’t spike your blood sugar and insulin and in return these foods will provide your body with satiety….and guess what? YOU WON’T EAT ALL OF THE TIME!
4 Simple Steps To What Can You Do Now:
Want a few tips as to what you can do now to start feeling better so that you can live the radiant life you were meant to live? I have a great starting point for you:
1. Hydrate Your Body
Most people are very dehydrated and don’t even know the signs of dehydration. Acute signs of dehydration include fatigue, anxiety, irritability, depression, food cravings, muscle cramps and headaches. Chronic signs of dehydration include heartburn, joint pain, back pain, migraines, fibromyalgia, constipation, and colitis.
Everyone is different, but it is generally recommended that people consume 1/2 of their body weight in ounces of quality sourced water every day, and it is generally not recommended to exceed 100 ounces (there are exceptions). Avoid caffeinated beverages, alcohol, and packaged/bottled fruit juices, as these are diuretics.
2. Eat Quality Sourced Proteins
It is important to know where your protein is coming from and how it is raised. Choose organic grass-fed, pastured meats, organic free-range eggs, wild caught salmon, sardines and other fish (never eat farm raised fish), organic and grass-fed dairy, raw nuts and seeds.
3. Eat Healthy Fats And Make Sure They Are Used Appropriately In Your Food Preparation
- Healthy fats include, organic and raw dairy, wild-caught fish (never eat farm raised fish), free-range eggs, olives, avocados, raw nuts such as macadamia nuts, pecans and walnuts, and saturated fats from pastured beef.
Here are some examples of healthy fats used for cooking and preparing your foods:
- The safest oils that can sustain high temperatures for frying, baking, grilling, broiling and roasting include: butter, lard, beef and lamb tallow, chicken, duck and goose fat, organic virgin coconut oil, organic virgin red palm oil or palm kernel oil
- The animal fats should be from organic, grass-fed and pastured animals and the tropical vegetable fats should be organic and unrefined
- The safest oils for quick stir-frying, light sautéing and slow cooking include: olive oil, avocado oil, macadamia nut oil and sesame oil
- Some oils are unsafe for any kind of heat exposure and should never be used for cooking. These oils include: vegetable/soybean oil, corn oil, flax oil, hemp oil, pine nut oil, pumpkin oil, safflower oil, sunflower oil, and grapeseed oil
- Some oils are NEVER safe to consume. These include: canola oil and cottonseed oil
4. Eat a Low Carbohydrate Diet
Consume quality carbohydrates from a diet high in organic vegetables. Limit fruit to low glycemic choices and to only two servings a day. Choose unrefined, organic and non-GMO grains. Avoid all processed and packaged foods including sugary beverages.
So What Does All Of This Mean?
By eating a nutrient-dense, whole food diet you can control your appetite and improve your insulin and blood sugar levels. Yes, it really is that easy. These are just a few simple steps shown to help control blood sugar and to keep insulin in a healthy range!
To You In Good Health,
If you want to address your health concerns and would like to find out how to reach your health goals and learn more about The RESTART® Program sugar detox group class, you can contact me here.
Disclaimer: I do not diagnose or treat disease, but instead make nutritional recommendations for balancing the body and promoting optimal wellness. Nutritional Therapy Practitioners are approved by the NTA as a certifying organization, but are not licensed or certified by any state. I am not, nor do I represent myself as a dietitian or nutritionist.