Every time you eat, the body releases insulin to keep blood sugar levels in the normal range. Insulin takes away any surplus glucose your body creates out of your bloodstream and takes it to the liver, the muscles or deposits it in the form of fat tissue. Insulin is kind of a double-edged sword in that it not only takes the sugar out of your bloodstream, it also has the potential to increase fat deposits. Eating a diet that is low in carbs, knowing when exactly to eat carbs or trying the intermittent fasting diet will accentuate the fat loss properties of insulin and eliminate the negative ones. When you apply these methods you will be able to control insulin release.
The ways in which you can get the most benefits out of insulin:
– Time your carb intake at specific points in the day.
– Eat fewer carbs.
– Exercise regularly.
– Eat more fat, especially in the morning.
Avoid foods that have a high sugar content.
Here’s a basic layout of what macronutrients your meals should consist of during the day to achieve faster fat loss and maintain healthy insulin levels:
- Protein and fat in the morning.
- Protein and fat for your 2nd meal.
- Protein and fat for your pre-workout meal.
- Protein and simple carbs with low glycemic index within an hour of working out.
- Protein and fat before going to bed.
Ghrelin, more popularly known as the “hunger hormone” signals to the hypothalamus that you’re ready to eat. Ghrelin levels are at their peak before a meal and are at their lowest around an hour to an hour and a half after you’ve finished eating. Research has shown that obese people experience only a minimal reduce in ghrelin levels. And since your hypothalamus won’t receive a strong signal to stop eating, you will tend to overeat.
How to maintain healthy ghrelin levels:
– Eliminate high-fructose corn syrup and beverages filled with sugar like energy drinks, which have the potential to disrupt the ghrelin response after eating.
– Eat more protein in the morning.