Reducing insulin for weight loss is important. One of the vital organs in your body which is related to your body weight is your pancreas. The pancreas helps in digestion and produces insulin to regulate the blood sugar levels in your body. It converts sugar into usable energy. Our metabolism is regulated by insulin, thus it is in control of our appetite and storage of fat in the body. If there is a significant increase of sugar levels in your blood stream, the production of insulin by the pancreas will compensate for it. One of the main reasons for surprising weight gain is high insulin. The best way how to lose weight to control the level of insulin in your body and here are tips to reduce insulin.
1 30 minutes of exercise daily.
30 minutes of exercise daily.
You can perform various types of workout like yoga, running, walking, HIIT, etc. when you perform any sort of activity, your muscles wake up and makes your body draw energy. As the additional levels of sugar in your body get used, this helps to reduce insulin. If exercise is done on a regular basis, it improves overall health and results in weight loss.
2 Follow a low-carb diet rich in protein.
Follow a low-carb diet rich in protein.
Excess carbs increases sugar and insulin in the body. On increasing the consumption of protein and reducing the quantity of carb consumption one can maintain the levels of insulin and provide enough energy to the body. Protein rich foods are eggs, fish, lean meat, cottage cheese, etc.
3 Avoid refined carbs, choose complex carbs instead
Avoid refined carbs, choose complex carbs instead
Your blood sugar levels get spiked after consuming refined carbs like cookies, soda, candy, etc because they get digested very quickly. You should switch to foods having complex carbs like quinoa, brown rice, legumes, barley, etc. they take some time to digest providing a significant amount of sugar consistently. You should preferably choose whole grains over processed foods as they contain more vitamins, minerals and fibres.
4 Say no to sugar of any kind.
Say no to sugar of any kind.
Your insulin levels can spike up if you consume processed and sugary food mostly as they have high sugar content. It has been proven by studies that the insulin levels is greater by 22 % for those people who have a lot of sugary foods. You should go slow on the carbs and have sugary foods on specials occasions. You even must drink more water instead of drinking cola. This is one of the best ways how to lose weight.
5 Eat foods that keep your sugar levels low.
Eat foods that keep your sugar levels low.
Foods containing less sugar tend to regulate the insulin levels as well. They are:
- High fiber fruits (like apples, coconuts, berries, oranges, and pears)
- Nuts and seeds (like almonds, pistachios, chia seeds, and flax seeds)
- Leafy greens (like spinach, kale, lettuce, and collards)
- Meat (like salmon and tuna)
- Sweet potatoes and yams
- Unsweetened yogurt
- Grains (like barley, brown rice, buckwheat, oats, and quinoa)
6 Keep a fractional diet.
Keep a fractional diet.
To reduce insulin, you should eat 5-6 small meals per day rather than having 3 large meals. You should eat regularly but small quantities. You can decrease your insulin levels by eating less calories in a meal. You should always eat balanced meals with a sufficient amount of proteins, carbs and fats.
7 Increase your intake of soluble fiber.
Increase your intake of soluble fiber.
It takes some time for the soluble fibres to pass through your tract and this makes your hunger satiated. It helps in maintaining your sugar cravings as well as help preventing a sudden increase of insulin after meals. There is a relation between the low levels of insulin resistance in women to a high intake of fiber in their diet.
8 Apple cider vinegar.
Apple cider vinegar.
If you decide to high carb foods and also want to reduce insulin levels, Apple cider vinegar has these properties to do so. It contains a high amount of acetic acid which makes your blood sensitive to insulin by 20 - 30%. Consuming ACV after your meals makes you even feel more full, thus it makes you lose weight and eat less. This is great for weight loss.
9 Water and green tea.
Water and green tea.
Avoid carbonated drinks, juice, energy drinks, etc. and switch to having water. Drink green tea 2-3 times in a day after your meals. It has been proven to fight against resistance to insulin and promotes weight loss.
The key on how to lose weight is to control your insulin level and reduce insulin. To achieve any health goal for your body, a lifestyle change is a necessity. If you take small steps and remain consistent, your results will definitely show after a period of time.