The core of weight loss - the importance of insulin Notes

The core of weight loss - the importance of insulin 📒Notes📒
1⃣️Insulin and insulin resistance (see Figure 1-3 first)
Insulin helps lower blood sugar, transports blood sugar to various organs, and converts it into energy (fat). Therefore, the greater the stimulation of insulin by food, the more insulin is secreted, and the more fat is accumulated. Insulin resistance simply means that insulin is overloaded for a long time and stops working, causing blood sugar in the body to be unable to lower. Therefore, the core key to losing weight is to eat foods with a low insulin index, reduce the frequency of stimulating insulin, and improve insulin sensitivity.
Among foods, fat stimulates the lowest insulin index, carbohydrates stimulate the highest insulin index, and protein stimulates the highest insulin index.
How to improve it?
One is the ketogenic diet, which uses fat instead of carbohydrates for energy;
The second is to fast for 16➕8 days, reduce the intake of snacks and late-night snacks, and never eat too many meals, which will increase the burden of insulin;
The third is to lose fat and gain muscle through exercise;
2⃣️Common foods with high insulin index include: high-carb (sugar and oil mixtures, high-carb vegetables such as onions, potatoes and sweet potatoes, most staple foods), high-protein, high-sugar (high-sugar and high-carb fruits, baked goods, desserts), snacks, and fast food wait
❌High-insulin foods that are easily ignored in daily life:
🍬Sugar substitute: Currently, the safer one is erythritol, which does not participate in metabolism. However, eating too much sugar substitute can also stimulate insulin and aggravate insulin resistance.
🥚Protein: The insulin index is 72. Although it is low in calories, the insulin index is not low. The truly insulin-friendly ones are egg yolks (19) and whole eggs 25. You can eat them in moderation.
🐮Protein and dairy products: Most dairy products will stimulate insulin, especially low-fat and skim products, so be careful! ! ! The glycemic index is not equal to the insulin index. Protein raises less sugar, but the insulin index is not low, because foods high in protein contain whey protein, which stimulates insulin the most. If you like dairy products, you can choose cream cheese (8), without Sugar Greek yogurt, cheese (20), the whey protein is filtered during the conversion process, which is relatively safe. At the same time, high-protein meats, lean meats (47), and seafood (except scallops, 80), are in the medium-high index, and green vegetables are also in the medium-high range (except cabbage, which is 20, which is low).
✅Insulin friendly foods:
pure fat
Fatty meat (pork belly > sausage bacon > pork > fat beef and lamb > poultry > beef and mutton) (pork and poultry pufa is high, Repet diet pass)
Seafood: prawns, salmon
Soy products (Hashimoto pass)
Staple food: pasta, corn, whole wheat (gluten-free diet pass)
Fruit: avocado (high pufa), coconut milk, dragon fruit
Nuts: All are OK, don’t overdose (pufa is high)
The above is just a list of insulin red and black lists. If you are currently in insulin resistance or a period of rapid fat loss, you can pay a little attention. ⚠️If you cannot avoid it, you can eat a bite of fatty meat and drink some oil before eating to make a base, which can also reduce the overall body weight. Insulin level, it is best to adjust the diet structure and use high-quality fat instead of carbohydrates for energy, prioritize the intake of fats ➕ moderate amounts of protein ➕ small amounts of carbohydrates (ketogenic principle), and supplement trace elements magnesium, chromium, zinc, potassium, especially chromium