Foreword By The Author
Want to lose your belly fat? A ‘spare tire’ round your lower abdomen is a strong indicator of insulin resistance. Eating foods with a high insulin score won’t help you to burn off fat either. The truth is that it will just get stored instead–around your middle! There is a solution though. Insulin management can help you become slim and stay healthy.
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The Insulin Index is a measure that quantifies insulin response to the consumption of certain foods and it is very much like the Glycemic Index. However, instead of measuring blood glucose levels, it measures blood insulin levels. The Insulin Index is often more useful than the Glycemic Index or the Glycemic Load because some foods, like proteins and lean meats, will prompt an insulin response even though no carbohydrates are involved.
Full body cardio workouts, like rowing really hard for a minute or so, then resting for a while, can be very beneficial. Do it at least seven times during each workout. The whole session should only take about fifteen minutes and you can do it every second day, or vary the number of days on and off if you prefer. You do need to work up a sweat though, to get your heart pumping. Any kind of resistance training or cardiovascular workout is good. In other words, total body training that will initiate the production of fat burning compounds, such as the thyroid hormones, is the way to go.
Triiodothyronine and thyroxine are hormones produced by the thyroid gland; the gland that is primarily responsible for regulation of the metabolism. They increase the metabolic rate, help in protein synthesis, regulate bone growth and increase sensitivity to catecholamines like adrenaline. Thyroid hormones are vital to the development of all cells in the human body. They also affect how cells use energy compounds to regulate fat, protein, carbohydrate metabolism and vitamin metabolism.
You can consume sugars after your workouts but they should be taken with a liquid protein shake so that you can recover faster. You only need a very low carbohydrate diet for about three weeks, say every few months, to move your insulin sensitivity up. Protein, such as lean chicken, will help to fuel your metabolism and cause body heat. If you are keen to get in really great shape, you must increase your insulin sensitivity (the opposite of insulin resistance) and eat foods that help your metabolism without causing a rise in insulin. There is no recommended daily intake allowance for carbohydrates. The fact is that carbs are simply energy. The human body stores fat cells around your belly to make up for energy that it cannot use (e.g. if you have consumed a large number of carbohydrates).
It needs to be stressed though, that low carb is not a long term solution. It is only really necessary for a couple of months, or less, to get your insulin sensitivity back up to athletic level. After that a low fat, medium carbohydrate and moderate protein intake diet, low on sugars, should be fine. As a side note, vitamin and mineral supplements are good but don’t choose synthetic vitamins.
The Faster Method
If you are particularly keen to lose weight rapidly, try to adopt a cyclical ketogenic diet. This is one where you only consume carbs immediately after a workout session, and not at any other time. Eating fruit immediately after you finish your workout supplies your body with antioxidants, as well as sugar. If you train with a ‘whole body’ workout and adhere to the cyclical ketogenic diet as well, you will soon notice your belly fat disappearing. A whole food multivitamin course might do the world of good as well because it encourages hormones to work in your favor.
If you eat too few calories you might well lower your metabolism, thereby causing you to gain more fat. Eliminate sugar and starch from your diet altogether and go on to a ketogenic diet for a while, say a few weeks, then get back to a low fat diet for another several weeks, then back to ketogenic dieting again. This will enable you to burn fat, enhance insulin sensitivity and, together with your weight training and cardio exercises, step closer to your goal.
A couple of important provisos:
* Drink plenty of water to expel toxins from the body as your weight loss program takes effect.
* If you are trying to become pregnant, or are already pregnant, do not to take any supplements or vitamins without checking with your doctor first.