Lower Insulin To Lose Weight

Do you know there’s a connection between the hormone insulin and weight loss? It can be pretty confusing how insulin dieting works, but one sure thing is that it works. So, as long as you want to burn fat and lose weight, you should search for ways to lower insulin.

It is not to say that you do not need this hormone and you should aim to lower it as much as possible. Insulin hormone is actually extremely important and you should maintain it in the proper range. However, as long as you have it on the higher end, it comes as no surprise that you may find it hard to lose weight and burn fat.

• So, generally, understanding the link between insulin to losing weight could help bring big steps forward in the gym, allowing you to achieve your dream physique. In the same way, if you misunderstand this connection, it could slow your progress to a crawl, making you wonder why you have little to no progress.

What is insulin, and what does it do?

Insulin is a crucial hormone in our body that works to keep our blood glucose levels within the normal range. This hormone is made by the pancreas and the main job of this hormone is to transfer glucose from our bloodstream into the body’s cells to make energy. Yet, it has numerous other essential functions in our bodies. However, the relationship between insulin and glucose is the most relevant.

Now, what’s glucose?

Glucose is the product that is created when carbohydrates such as sugar and starch are broken down and absorbed into your blood. Blood sugar levels and blood glucose levels are the same thing. Therefore, when you eat sugar and starch, your blood glucose increases.

Your body is going to need to regulate those levels. Maintaining too high blood glucose (sugar) levels for too long leads to various negative side effects. Your body could suffer from damage to organs, nerves, and blood vessels.

So, to stop the blood sugar levels from getting too high, your pancreas works harder to produce more insulin. More insulin will help move blood sugar away from your bloodstream. Insulin works like a driver for the blood glucose. So it transfers it into muscle and fat cells for later use.

That’s why, the more sugar you eat, the more insulin your pancreas releases in order to deliver that sugar to muscle and fat cells. But this still doesn’t answer the question:

How Does Insulin Affect Weight Loss?

Insulin is one of the reasons why the amount of sugar you eat is so closely connected with the weight loss process. That’s why insulin and fat loss have such a strong connection. Insulin is certainly an extremely good and helpful (vital) hormone. However, it is possible to develop a condition called insulin resistance.

That is where your body is going to need to produce higher levels of insulin (than normal) to get the job done. There are various reasons why this insulin resistance may occur. It comes down to genetics, but it is strongly connected with lifestyle factors such as fitness, diet, as well as whether you smoke (of course, you shouldn’t).

Not having enough of it leads to various health issues (such as blood glucose levels increasing to dangerous levels, that’s why people suffering from diabetes are given insulin). However, on the other hand, having a lot of insulin (too much) in your system will impede another important process. It goes by the name lipolysis. You may have heard that lipolysis is essential for fat burning. That’s the process where your body takes fatty acids as body fat to use as energy. By blocking this process, the body cannot take the body fat to use as energy. This way, of course, it makes it significantly harder to burn fat.

Not only that, but high insulin levels will cause a process that goes by the name of lipogenesis. This process makes the fat move from the bloodstream into fat cells (basically – fat cell formation). Now, this is why high insulin levels won’t only hinder your fat loss progress, but it will boost the fat gain process.

In the end…

It’s extremely important to realize – insulin is not the bad guy. It is actually a vital hormone. It is important to remain healthy and keep your body ticking over nicely. Without it, you’re going to suffer from a myriad of health issues.

All you need to do is to keep its levels in range. Too high insulin levels are what can greatly hinder your fat burning and weight loss progress. This is also going to lead to a myriad of health issues. So, if you find that insulin is on the higher end, you definitely need to search for ways to lower your insulin for weight loss.

How do you lower insulin for weight loss?

As said, genetics can come into play when dictating the amount of insulin your body makes. However, in most people, high insulin issues are related to poor lifestyle choices. Here are various methods and ways that can help you lower your levels, making sure that you’re staying on track with your weight loss goals, and helping you to burn fat efficiently.

Eat fewer carbs

One of the reasons why you should lower carbohydrates during a cutting cycle plan is because carbs raise your blood glucose far more than proteins or fats. This also explains why people tend to consume carbs before workouts. As said, insulin helps transfer glucose from our bloodstream into the body’s cells to make energy. In short, consuming carbs will boost energy levels. This also explains why people who are cutting and consuming less carbs (in an attempt to burn fat) usually suffer from lower energy levels than when they are bulking and eating more carbs. Therefore, to burn fat and lose weight, you need to consume fewer carb-heavy foods. This way, you are going to generate less blood glucose. This way, your pancreas will not need to create as much insulin. As a result, the fatty acids won’t be drawn from your cells as a by-product.

You still need to consume carbs, but not as much. So, you will discourage lipogenesis (fat gain) and encourage lipolysis (fat burning). A low-carb diet is going to help you shed fat easily because it won’t allow insulin levels to spike.

Keep your portions small

As long as you want to keep your insulin levels low, you should avoid massive portions. When you pile up a huge plate and eat an enormous portion of food, you are going to increase your insulin resistance over time. This is a sure way to fire up your insulin, making your body require to produce more and more of it as you eat enormously. By eating so much, your body could develop insulin resistance. All of this will greatly impede your weight loss goals.

Try apple cider vinegar

Apple cider vinegar – I know you’ve probably heard that this liquid can do numerous things. But another extremely helpful thing that this liquid can do is to prevent a spike in your blood sugar levels and, therefore, prevent insulin levels increase. Studies suggest that just two tablespoons of it will prevent this spike post-meal, and this adds up to help burn fat. Moreover, studies suggest that it can help you keep full for longer. That’s because it delays the emptying of your stomach. This makes the sugars you’ve consumed to be absorbed more gradually. That’s why it prevents the spike of insulin.

Ditch the sugar

Should I even mention it? Sugar (glucose) is responsible for making this hormone spike. So while it may seem obvious, I still need to mention it nevertheless. It is quite obvious that as long as you’re searching for ways to lower your insulin for weight loss and burning fat, you should avoid sugar as much as possible. Studies proved that people who eat sugary foods as snacks and those who eat alternative snacks will find differences in spikes in blood glucose levels. Of course, people with sugary foods have bigger spikes. And as said, when your blood glucose goes through the roof, your body starts flooding your system with insulin.

Intermittent fasting

Intermittent fasting got very popular in the late years so I’m quite sure you’ve already heard about it by now. And yes, that’s because it is actually helpful. A lot of people on diets have achieved excellent weight loss results by simply consuming their meals within a narrow window of time every day. It obviously depends on various factors (such as how much you eat and what exactly you eat during the “eating time window”), but fasting intermittently alone will help! Studies suggest that intermittent fasting can help you lower insulin levels by a whopping 57% over a three-week period!

Drink green tea

Similar to apple cider vinegar, green tea is another wonder drink. Besides being tasty and packed with antioxidants which is already enough to make you guzzle green tea, it is also going to help combat insulin resistance. Insulin resistance, in a lot of cases, is the main reason why your insulin levels are shooting up, which makes weight loss more difficult. Green tea is thought to increase your sensitivity to insulin. This means that your body is going to need to produce less of it in order to make sure that it does its job.

Exercise a lot

I understand that if you’re searching for ways to lower insulin you may already be the type of person who exercises a lot. But I still need to mention it nevertheless. Stick to exercising! It is extremely important to help lower insulin levels. A sedentary lifestyle could cause insulin to spike after mealtimes. However, those people who are constantly moving will require less insulin in order for this hormone to do its job. Aerobic exercise is thought to be particularly helpful for this.

Eat salmon and other fatty fish

Salmon and other fatty fish types are extremely helpful in helping you achieve your physique and performance enhancement goals in numerous ways. Besides it being a great source of protein and omega-3 fatty acids (which are extremely important for your goals), it has also been found effective at keeping your insulin at a reasonable level. Salmon is among the best, but you can also choose other fatty fish such as herring, mackerel, anchovies, sardines, and others. You could also have fish oil supplements as it does help you do the trick. But actually eating it is far tastier and provides other nutrients as well.

Get enough protein

Protein is extremely important for both a bulking and a cutting cycle plan. You need to consume enough of it. However, do not eat too much of it. Dodge the dairy protein as it could actually increase your insulin levels if you eat it in large amounts. Better make sure that your proteins are coming from consuming lean meats such as chicken or fish with healthy fats like salmon. Dairy and beef proteins are helpful too, and they are super delicious. However, these are more likely to spike your insulin level after meals.

Insulin and Weight Loss (Fat Burning) Conclusion

As long as you’re planning to induce fat burn (lipolysis) and stay away from fat gain (lipogenesis), you need to keep your insulin in the normal range. By having insulin at higher levels, you will find it very difficult to burn fat and likely gain fat. This will greatly hinder your weight loss progress. Therefore, there’s a huge connection between insulin and weight loss.

That’s why you need to follow these recommendations that can greatly help lower insulin and keep you on track for your cutting cycle goals.

Do not attempt to lower insulin too much, as it is unhealthy. However high insulin levels can impede your weight loss goals. Lifestyle choices (such as consuming the wrong foods) will make a huge impact. Keep an eye on your diet and keep your exercise levels high and you’re sure to get insulin to normal levels.

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