Over the years, I’ve realized that people(especially the players I’ve trained), those who have the best insulin sensitivity, are able to
1. Consume more food(especially carbohydrates), without getting fat
2. Build and easy maintain muscle
3. Stay leaner and lose natural fat, especially around the belly
And one collective ability that all these people have had been their excellent insulin sensitivity, which is what I want to talk about today.
I believe controlling your blood sugar levels and knowing how to increase insulin sensitivity is one of the most valuable things you can do to be healthier and live a longer life, and feel younger.
#1. Start with a carb STRICT restriction
#1. Start with a carb STRICT restriction
Of the three main macronutrients — protein, carbs, and fat — the carbs are that increase blood sugar and insulin levels most.
The low-carb diet has numerous health benefits when it comes to weight loss and reduction of blood sugar levels.
Generally, people with health conditions characterized by insulin resistance may achieve the lowering of insulin levels only by carb restriction.
Avoid all processed carbs
A higher intake of refined carbohydrates has been in the root of many diabetic and obese cases.
Avoiding all processed carbs will support your health and well-being entirely if you’re capable of staying away from them.
Instead, choose to eat fruits, vegetables, lean proteins, lentils, beans, whole grains, and healthy fats.
Diet, when made up of processed foods with a high glycemic index (GI bigger than 70) – crackers, doughnuts, cakes, and so on, provokes the appearance of insulin sparks in the body that if repeating over time is capable of damage your overall health.
Unfortunately, refined carbohydrates have always been a significant part of most people’s diets because just many people can’t resist them.
It is no coincidence that obesity is so widespread that it is defined by the term “epidemic” according to World Health Organization(WHO).
Reduce to a minimum(if is possible to zero) of sugary foods
If one needs to lower the insulin levels, then sugar is the essential food to keep away from.
Some of the foods, such as table sugar, honey, and corn syrups, raise the insulin levels drastically, and therefore, they should be significantly avoided.
Spread out carbs intake (if you consume them)
Best would be for you to spread out equally your carbs intake if you really should to take them.
Eating them at once will provoke blood sugar jumps compared to if you spread them evenly throughout the day.
It will make you feel less hungry and, therefore, easy to keep your blood sugar level constant.
#2. Increase consumption of healthy fats
Always choose better fats—it is means avoiding trans fats and many vegetable oils that are high in omega 6 fats, which are very toxic and contribute to the inflammation processes throughout the body.
This includes soybean, corn, sunflower, canola, sesame, and alike oils.
Avocado is loaded with Heart-Healthy Monounsaturated Fatty Acids, Dietary Fiber, Potassium, vitamin K, and Copper
People who eat avocados tend to be healthier
Diet rich in omega-three fatty acids
Diet rich in omega-three fatty acids—the “healthy fats” in cold-water fish such as of wild Alaskan salmon, Atlantic mackerel, and sardines will promote lowering insulin levels.
But this food also can promote for you lower LDL cholesterol and triglycerides and meanwhile increase good HDL-cholesterol.
Fatty fish is also more abundant in high-quality protein, which helps in reducing insulin resistance and weight loss to people with obesity and diabetic conditions.
Cyclic ketogenic diets are also a very effective means of improving insulin sensitivity.
#3. Eat enough good quality protein foods
Implement in your diet high-quality protein foods because protein appears to acts as a blood sugar STABILISER and helping for GRADUAL absorption of glucose
One of the many symptoms of high blood sugar is increased hunger.
Protein consumption will help you reduce food cravings, cuts the desire for snacking between meals and for a night sacking.
Overeating and night snacking are both causes of why people tend to damage their insulin sensitivity.
Protein foods in your diet make you feel more satiety, with fewer amounts of food and reduce the desire for night snacks.
Always try to choose quality protein foods and try to stay away from protein powders and dairy because both tend to spike up blood sugar levels.
Also, keep in mind that protein foods stimulate the production of insulin too; therefore, you should avoid overconsumption of them.
#4. Increase soluble fiber intake
This has numerous health benefits when it comes to weight loss and reduction of the blood sugar levels.
Through the process of water absorption, the soluble fiber forms a gel that, in turn, slows down the peristalsis.
Which in that way, it will make you feel more satiety suppressing hunger hormones, which will decrease the amount of calorie absorption from food.
For this, and other reasons, fibre are helpful in controlling weight-related diseases like diabetes and metabolic syndrome.
#5. Avoid overeating and control your portion sizes
Insulin is released from the pancreas, depending on the amount of food one eats.
Studies are showing that frequent overeating is a serious cause of developing overweight and obesity, leading to early insulin resistance or later to diabetes and more complications.
Too much food will cause hyperinsulinemia, and therefore, it is advisable always to control not only the quality but also the amount of food you eat, especially to conditions related to insulin resistance.
#6. Practice intermittent fasting
Many studies point out the intermittent fasting as one of the best insulin resistance diet and as an excellent way to increase your insulin sensitivity.
The fasting in practice allows your body to burn fat between meals
There are a few simple rules of intermittent fasting.
Restrict the hours of the day when you eat, and best will be if starting it earlier in the day.
For example, between 7 am to 3 pm, or even 10 am to 6 pm.
Don’t do it in the evening before bed. Avoids the snacks absolutely and rely on meals only.
Fasting is another ideal way of losing bodyweight.
#7. Exercise more
STRONG muscles manage oxygen and nutrients from the blood much more effectively than weak ones
Build muscle tone or try at least to be more active throughout your day
As well as being suitable for the overall health, they play a crucial role in weight control and help the body to stay sensitive to insulin – which is vital for keeping blood sugar levels in check and prevent diseases like type 2 diabetes.
Engaging with regular physical activity can have significant insulin-lowering effects.
Any aerobic exercises appear to be very effective at increasing insulin sensitivity, especially in people who are overweight or obese.
There is analysis proving that resistance training can help lower insulin levels in any age group adults.
But the most efficient way seems to be combining aerobic and resistance exercise and has been shown that significantly affect insulin sensitivity and levels.
Staying energetic avoiding sedentary behaviour
The constant movement and small bouts of higher intensity workouts will reward you repeatedly(as long as the heart is wholesome enough).
The continuous sitting is equal and preceding coronary heart disease!
It means to get outside and move, which also includes getting sufficient sunshine to raise mood and get you each day shot of vitamin D.
Sedentary behavior in our society appears to be one of the significant causes of the health diseases related to insulin sensitivity.
If you build the habit for a more active lifestyle will mainly help you in the control of insulin levels by preventing them from sharp rises after eating.
In that way, you will accomplish better weight control, which may help in reducing excess body fat.
#8. Lose belly fat
Belly fat has always been associated with so many health complications by causing inflammations and insulin resistance.
The mechanism by which belly fat affects insulin resistance appears to be linked to the accumulation of more lipids in the liver.
Due to more body visceral fat, the excess fatty acids are draining into the portal vein, and from there are accumulated in the liver, which often ends in fatty liver disease.
For that reason, diseases as overweight and obesity are strongly correlated to fatty liver disease, which makes it harder for that vital organ to work and, in turn, deepening insulin-related problems.
At all, losing abdominal fat will help you in your efforts to achieve and retain the insulin sensitivity as well as the numerous benefits from it.
#9. Ingredients & Supplements that will BOOST your efforts
Apple cider vinegar
Have evidence has shown to suggest that there’s a connection between apple cider vinegar and reduced blood glucose and that this beverage has the potential to influence the different types of diabetes positively.
There’s a study from 2015 that recommended apple cider vinegar as a natural means to enhance the blood sugar body absorbs and for increasing insulin sensitivity in the body.
On its own, the vinegar can irritate your stomach or harm tooth enamel.
For that reason, people who wish to intake apple cider vinegar should dilute 1–2 tbs of this vinegar in a big glass of water.
To be sure that you obtain the necessary quantity magic components of this potent beverage, you can use it as a supplement.
In that way, you will avoid the side effects and the inconvenience of that when you are consuming it directly.
Drink it or get the ACV supplement before eating or before bedtime, when it has the best impact on blood sugar.
You can buy high-quality Apple Cider Vinegar supplements from ⇒HERE, and with that avoid possible side effects from the raw beverage and obtain just its benefits.
Addition of cinnamon to foods and beverage
Cinnamon has health-promoting antioxidants apart from being one of the most delicious spices.
It not only enhances insulin sensitivity but also helps in reducing high insulin levels.
It is advisable to add cinnamon to most of the meals taken and especially to those that are insulin resistant.
Research at the “Human Nutrition Analysis Middle” in Batesville, Maryland, found that if you use ½ teaspoon of cinnamon every day, it could help your cells become more sensitive to insulin.
Due to this fact, according to the study, your cells can start to convert blood sugar more efficiently to energy.
Green tea or green tea extract
It has been found that green tea, white tea, along with black tea(unsweetened), can lower your blood sugar level considerably within 30 minutes.
In general, those are healthy beverages rich in antioxidants that aid in controlling insulin resistance.
For those people who don’t like tea, they can use green tea extracts, which also will promote the same positive effect.
You can get Pure Green Tea Extract using this ⇒Link
Easiest & Fastest Solution For
Improving Your Blood Sugar & Glucose Levels
There are many ways to improve your blood sugar and glucose levels. Exercise and diet being the two primary factors, although they take time, and most people DO NOT have the patience or want faster results.
Fortunately, there is a natural, simple, and fast solution for improving our blood sugar levels in less than 30 days, without following a highly restrictive diet or the use of harmful prescription drugs.
If this is something you are interested in, you can simply follow this “perfect formula” and start seeing and feeling results within days by implementing it.
Conclusion
In conclusion, I hope the list above is exhaustive regarding understanding how to increase your insulin sensitivity.
It creates some emphasis on what people should or shouldn’t do to ensure that their blood sugar levels are in check.
Required Lifestyle adjustments that will help you to keep lower Insulin levels