But insulin is not only closely related to diabetes, but also closely related to fat reduction. Some people have difficulty in losing fat, not because they eat too much or don't work hard. It's probably just that your body is not sensitive to insulin.
What is insulin resistance?
What is the relationship between decreased insulin sensitivity and body shape?
Simply put, insulin sensitivity is reduced, the body cannot effectively convert food into energy, and food is more likely to become fat. Insulin is a very important hormone in the body, and its main function is to help the body convert food into energy and consume it. But when your body's insulin drops, it is easy to accumulate too much glucose in the blood, and the excess glucose will be converted into fat instead of energy.
Of course, the most accurate way to know your insulin sensitivity is to go to the hospital for testing.
However, in life, an obvious indicator is that you have a lot of waist and abdomen fat and are stubborn and difficult to lose, which may mean that you are less sensitive to insulin.
In addition, if you don't diet, eat a balanced and healthy diet and exercise regularly, no matter how hard you try, you will always gain weight quickly, but it is very difficult to lose weight, which may also indicate that your body is not sensitive to insulin.
Especially for China people, white rice and white flour account for a large proportion. Gollum likes to eat steamed bread and noodles at home, and sometimes breakfast is rice porridge+white flour cake. Such a long-term diet can easily lead to a decline in the body's sensitivity to insulin.
If you feel a little like yourself, don't worry! Helpful!
What should we do?
Although the sensitivity of insulin is partly determined by genes, a person's life and eating habits also have a great influence.
1. The staple food is whole grains.
There are some very simple changes in your life that can help you improve this. For example, use brown rice, oatmeal, millet, etc. to replace a part of white rice; Use buckwheat flour instead of white flour; Use whole wheat steamed bread instead of white flour steamed bread and so on.
You don't need to eat whole wheat bread every day to lose weight. Many China ingredients can also be eaten healthily.
2. Eat more foods rich in dietary fiber, especially foods rich in soluble dietary fiber.
Dietary fiber can be divided into soluble fiber and insoluble fiber, both of which are very important for insulin sensitivity, but water-soluble fiber is more obvious. Water-soluble dietary fiber can absorb water, form viscous gel during digestion, slow down gastric emptying and intestinal transport, slow down insulin release and improve insulin receptor sensitivity.
Eat more mushrooms, as well as all kinds of beans (edamame, pea, chickpea), seeds (chia seeds, brown rice), vegetables and fruits rich in fiber and so on. Especially beans, sweet potatoes, oats, chia seeds, etc., are rich in water-soluble fiber.
3. When necessary, replace some carbohydrates in the diet with protein or fat.
This is why some people can lose weight as long as they control calories reasonably, but some people need to control the proportion of carbohydrates in their diet.
People who are sensitive to insulin can easily achieve the goal of slimming by reducing the overall calorie intake. But for people who are not sensitive to insulin, it is necessary to reduce the intake of carbohydrates appropriately, and! Protein and fat intake must be increased to ensure the overall calorie intake.
How many staple foods do you need to eat?
This question is particularly common in my private letters. Many girls will pat their own meals and ask me if I have eaten too much. There are many factors to consider if you want to get an accurate answer to this question. Such as age, height, weight, metabolic level, physical health and so on.
Generally speaking, men's demand for carbohydrates is higher than that of women. People who have more exercise and daily activities (including standing) have higher demand for carbohydrates. People with larger weight and height have higher demand for carbohydrates. Young people usually have a higher demand for carbohydrates, and mental workers also need carbohydrates more.
If you are worried that you are not sensitive to insulin and want to reduce the proportion of carbohydrates in your diet, my suggestion is to reduce carbohydrates 10- 15% every two weeks and increase protein 10%- 15%. Observe your appetite, body shape and weight.
Do not ask yourself how much rice and bread others eat. Everyone needs something different.
You are so different, why do you copy others in your diet, don't you think ~
Good night everyone ~ Love your Gollum!