crew • January 14, 2020
Hidden Carbs and Insulin Sensitivity
The fight in Fat loss
What is Insulin Resistance?
When your cells in your muscles, fat, liver etc. do not respond as it should to Insulin. Your cells become resistance to Insulin which is a key of sorts to let nutrients into cells. So your Pancreas makes more Insulin to help the Glucose, etc. to enter the cells.
INsulin prevents your blood sugar from rising to high, The normal amount of blood sugar is a tablespoon for every 1.5 gallons of blood.
One of the main goals in weight loss is Fat Loss. Our bodies store unused fuel from food as fat as a survival mechanism. The Only way we can lose fat is by staying in a calorie deficit so the body will tap into the energy reserve it has which is fat.
Carbohydrates in Vegetables - Download
When you begin, most likely you are insulin resistant.
How do you know if you are insulin resistant?
- extreme thirst or hunger.
- feeling hungry even after a meal.
- increased or frequent urination.
- tingling sensations in hands or feet.
- feeling more tired than usual.
- frequent infections.
- evidence in blood work.
- Sleepy after a meal.
We have been so used to eating carbohydrates at home, fast food, eating out that we do not realize how many calories are going into our bodies. We have to makes a few changes over a period of time so our body changes at a cellular level.
Ways to reduce Insulin resistance:
- Follow a Low-Carb Diet.
- Take Apple Cider Vinegar.
- Watch Portion Sizes.
- Avoid All Forms of Sugar.
- Exercise Regularly.
- Add Cinnamon to Foods and Beverages.
- Stay Away From Refined Carbs.
- Avoid Sedentary Behavior.
For the first 2 weeks you want to keep your carbs low, at about 50g to 100g of carbs a day. I am including a downloadable PDF showing carbs in vegetables. Since most of us try low carb by reducing the portion size of rice or bread in our diet and consume vegetables because it so "healthy", which it is but they also have carbs. If your going to eat carbs make the calories count in value so your getting nutrients from those carbs.
Remove all Rice, Bread, Sugars, sweeteners (except Stevia), potatoes from your diet. Do cardio 4 to 5 times per week and you will notice a big change within a month.
Replace Rice with Lentils, Spinach and other green Vegetables. Rice does not really have a taste, we use it like a "spoon" to taste the curry or main dish and have been conditioned to feel"full" and satisfied when we eat it. We have to conditioned our mind out of it.
This will allow your body to come out of insulin resistance and make progress towards your fat loss goals.
DNA-based coaching is a personalized approach to guidance in areas like fitness, nutrition, and wellness that utilizes an individual's unique genetic information. By analyzing specific genes, coaches can gain insights into a client's predispositions and tendencies related to various aspects of their health and well-being. This information is then used to create tailored plans and recommendations that are more likely to be effective for that individual.
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