The pancreas is a vital organ in our body responsible with aiding in digestion as well as regulating blood sugar levels by producing an enzyme known as insulin. Insulin regulates how our body uses sugar for energy production as well as balancing our metabolism, fat storage and appetite.
If you are trying to lose weight, controlling your insulin levels can be the key to a successful journey to getting the body youve always wanted!
Here are some tips on how to control insulin for weight loss:
1. Exercise at least 30 min a day.
From running, yoga and walking, moving the muscles are great for weight loss as the sugar gets utilized naturally and the insulin levels go down. If done regularly, it impacts our health positively and helps in losing weight.
2. Consume food low in carbs and high in protein.
Foods high in carbs elevate the sugar level in our blood. Cutting them out of your diet and replacing them with high protein foods, will help provide the steady release of energy required for our body to function correctly. Eat more fish, red meat, chicken, and cottage cheese.
3. Avoid sugar
One of the worst types of foods that spike the insulin levels uncontrollably is high suggary foods. Researches show that people who consume sugary foods experience about a 22% increase in insulin levels. It’s best to cut back on the carbs rich foods and limit the consumption of high sugar meals. Avoid any fizzy drinks and have water instead!
4. Consume foods that maintain your sugar levels low.
Foods that are low in sugar also help to balance insulin levels include:
-Nuts and seeds
-Fruit high in fiber
-Yam and sweet potatoes
5. Increase your consumption of dietary fiber.
Dietary fiber is processed slowly through our digestive tract and maintains the feeling of fullness for a more extended period. This helps prevent a sudden spike of insulin after meals and also keeps those sugar cravings in check. High fiber intake is linked with lower levels of insulin resistance in women.