With so many weight loss gurus out there touting what's good and what's bad for you to eat, you can easily lose sight as to what is the best most effective way to manage weight loss. The answer to this question is quit easy, manage your insulin levels and caloric intake and you will be on the correct path to weight loss. Sounds easy right? Not quite.
Here are 3 tips on what you can do right now to help properly manage insulin.
Cut Out The Sugars
A big mistake people make is to not cut out the consumption of sugary drinks. Did you know that a can of Coke has 65 grams of sugar? That is equal to 16.25 packets of sugar. So imagine taking a class of water and dumping in 16.25 sugar packets. Doesn't sound so healthy does it?
Here are the sugar content of other popular drinks:
Sprite = 38 grams of sugar or 9.5 sugar packets
Red Bull= 27 grams of sugar or 6.75 sugar packets
Gatorade= 34 grams of sugar or 8.5 sugar packets.
Now imagine drinking 2, 3 or even 4 of these per day. That's a whole lot of sugar!
Reduce or Exclude Breads and Grains From Your Diet
Bread has very little nutritional value and is also high in carbohydrates, couple that with a plate if pasta and a few granola bars you are now already reaching a carbohydrate count of 90 grams which equals 22.5 sugar packets.
The high consumption of sugar is one of the primary reasons why 34.2 million Americans have diabetes. That's an astounding 1 in every 10 Americans.
Now it may sound easy to eliminate these items from your diet but in doing so, and stopping cold turkey, people experience symptoms like; dizziness, head aches, nausea and fever, also know as "Keto Flu". The primary reason for this is because you have slowly started switching your body's primary source of energy from sugar to fat, also know as ketosis not to be confused with diabetic ketoacidosis.
If you have been eating a lot of sugar or high carbohydrate meals, your body has been dependent on sugar as it's primary energy source, and to suddenly stop feeding it carbohydrates or sugar causes your body to change it's energy source to what is available. So it starts doing 2 things 1. it looks for another energy source, either fat or protein. Since protein cannot be used as energy your body needs to convert it to carbohydrates. This is called gluconeogenesis. Your body does need some sugar in order to do many bodily functions such as build muscle but the best way of getting this sugar is by letting your body get it for you by doing exactly this process.
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If you’ve been exercising a long time or are trying to lose weight quickly, add anaerobic workouts into your routine. Sprints or high intensity interval training (HIIT) may help you meet your goals. If you’re in ketosis, you have a higher than usual level of ketones in your blood or urine, but not high enough to cause acidosis. Ketones are a chemical your body produces when it burns stored fat.
Some people choose a low-carb diet to help with weight loss. While there is some controversy over their safety and long-term sustainability, low-carb diets are generally fine. Talk to your doctor before beginning any extreme diet plan.
Do Resistance Training
Another way of controlling your insulin levels is to routinely do some sort of resistance training. Whether it's lifting weights, calisthenics or following a program that uses your own bodyweight as a means of resistance training are all great ways.
Why is this important? When you are doing resistance training you are in an anaerobic state. This means your are burning the store sugar, also know as glycogen, in your muscle for energy. During anaerobic exercise, your body requires immediate energy. Your body relies on stored energy sources, rather than oxygen, to fuel itself. That includes breaking down glucose. Apposed to aerobic activity where your breathing and heart rate increase for a sustained period of time. Examples of aerobic exercise include swimming laps, running, or cycling. Anaerobic exercises involve quick bursts of energy and are performed at maximum effort for a short time.
Your respiration and heart rate differ in aerobic activities versus anaerobic ones. Oxygen is your main energy source during aerobic workouts.
During aerobic exercise, you breathe faster and deeper than when your heart rate is at rest. You’re maximizing the amount of oxygen in the blood. Your heart rate goes up, increasing blood flow to the muscles and back to the lungs.
If you’ve been exercising a long time or are trying to lose weight quickly, add anaerobic workouts into your routine. Weight training, calisthenics, sprints or high intensity interval training (HIIT) may help you meet your goals.
Follow these 3 steps to be sure you are limiting the need for insulin in your body. You can also deplete the stored sugar, AKA glycogen, by routinely doing anaerobic exercise to minimize the risk of diabetes. Should you decide a low carb diet is not right for you, you should consider monitoring your carbohydrate consumption by not over eating them to help in avoiding any potential medical issue that can arise from overconsumption of carbohydrates.
Before beginning any exercise routine, check with your doctor. You can also work with a certified fitness professional at your gym or community center who can recommend the best routine for you.
Here are some of my favorite Keto Friendly snacks