If you asked most people what sin without consequence they would want most, it would be to eat without worrying about belly fat!
Ultimately, most people desire to lose weight, keep it off forever and be fit but have you ever asked yourself what the real science behind weight loss is?
More often than not, when we are looking to lose weight, we opt for quick fixes. Today, let us discuss the real facts and get a better understanding of how to achieve your weight loss goals in a healthy way.
You never know, this might be that life changing moment.
The fact of the matter is that you can achieve weight loss by doing one thing well; managing the spiking of insulin in your bloodstream!
What is insulin and how does it affect our weight?
Insulin is a hormone produced by our pancreas that allows our body to effectively utilize sugar (glucose), as a source of energy in our body.
It is vital to note that the amount of insulin released in our bodies is determined by the amount of sugar in our food.
The glycemic index (GI) – a representation of the energy in most of our foods – is a great reference that can help you determine how much sugar is in the food you consume.
For example, white rice has a glycemic index score of 89, which is extremely high and will cause the release a higher amount of insulin in your body.
Any food with a GI index above 55 is considered high and should be moderated in your weight loss journey.
Why avoid high energy foods?
Whenever you eat high energy foods like white bread or french fries, your body instantly begins to release insulin.
Your body needs only enough insulin for its daily functions, as a result, the increased insulin released causes more fat to be stored.
The extra fat ends up stored in your gut, thighs, back, hips or chest.
To achieve weight loss, you should seek to control your insulin spikes by replacing foods high in the GI index with those with a low GI index.
Foods to avoid
Now that the correlation between insulin spikes and weight is clear, what foods should we eliminate?
You should stay off bread, pasta, potatoes, corn, alcohol, and juices among others.
Foods to consume in UNLIMITED Quantities
Meat, chicken and eggs have no GI value as they are a protein and not carbohydrate.
Vegetables like carrots, spinach, broccoli, cabbage, onions, cauliflower, cucumbers, lettuce, celery, kale, zucchini, asparagus, bell peppers, Brussels sprouts, green beans, garlic, arugula have a low GI index making them okay to consume.
Foods to consume in moderation (1-2 cups a day)
Complex carbohydrates such as lentils, black beans, kidney beans. Fruits like berries: blackberries, blueberries, strawberries, raspberries. Also, the good fats (1-2 tablespoons on oils and butter and 1-1/2 cup on nuts): almonds, cashews, walnuts, pistachios, almond butter, cashew butter, avocado, hummus, olive oil.
When you look at what causes weight gain you will see most often (unless you have other medical conditions like thyroid or hormonal issues) it’s caused by too many insulin spikes so the best way, is to control it.