When it comes to fat loss, you must understand why excess body fat is stored in the first place. Poor insulin management and imbalances of glucose metabolism, along with sedentary lifestyle, are the primary reasons most folks can’t seem to hold on to those not-so-lovable love handles.
The upcoming 14 Day Nutrition Boot Camp is a kick-start to helping you start to lose excess body fat. The primary objective of this protocol is to reduce insulin resistance and improve overall insulin sensitivity.
Nutrition can be a complex game to play and there are potentially several variables. However, in order to maximize your success, we are breaking down some of the terms so you can easier identify the objective.
**Please make note that prior to starting ANY of our suggested nutrition or training protocols, we strongly advise clearance from your medical doctor.**
What is insulin?
Insulin is a hormone that is secreted from the pancreas to help manage blood sugar when consuming a meal. After a meal, insulin gets released into the blood to grab on to a sugar molecule to be absorbed into a cell. Thus, this will lower blood sugar by cellular uptake of glucose into the right cells, such as your muscles. If done properly then body fat is managed. If not, then this is where insulin resistance comes into play and those sugar molecules get stored into the wrong cell and body fat is increased.
What is insulin sensitivity?
Being insulin sensitive is basically how the body responds when consuming a meal. Not all foods stimulate the pancreas to release the same amounts of insulin. Foods such as fats and lean protein don’t need much uptake versus carbohydrates that have a lot more sugar and starches.
What does insulin resistance mean?
When you eat a lot of sugar, it gets digested and flows into the bloodstream. From there, insulin is then released and is absorbed and carried into the muscles. If insulin doesn’t work properly, then the sugar still floats around your body and has to end up somewhere. So, it goes to a storage site, A.K.A. a fat cell, which creates body fat. Example of storage sites that most people find to be problematic are suprailliac (more popularly known as love handles), waist, and hips.
How can we make our body more sensitive?
I don’t mean get all in your feels, grab some tissues and watch a chick flick. I’m talking about how our bodies process insulin. Simple ways to make this happen:
- Strength training and interval work
Studies have shown that strength and interval training have a beneficial effect on insulin for up to two hours after exercise. The uptake of glucose is responsible for allowing more absorption and transport of sugars into the cells. This means you should save your carbs for post-workout times.
- Eat more vegetables, leans proteins, nuts/seeds
Study provided shown that a diet in fruits and vegetables reduced the risk of type 2 diabetes. In compression to diets rich in butter, potatoes, and whole milk promoted a higher risk of type 2 diabetes.
- Get 7-9 hours of sleep per night
- Drink more water or tea and limit your caffeine consumption
Green tea consumption has been shown to have various health-promoting properties, study show that it will help promote fat oxidation.
- Get some rays by playing outside for at least 20 minutes a day.
Vitamin D has been shown to improve insulin sensitivity by improve relationships of lean mass, and regulation of insulin release.
- Find a Poliquin BioSignature Practitioner
We happen to have 2 here at OAKFIT on staff that can provide you with body fat analysis as it correlates to possible hormonal imbalances .