As you have probably already learned a lot about insulin and what it does from our other articles, you know that a lot of insulin will cause you to become overweight eventually.
So how do you combat this? How do you manage your insulin?
An Insulin-Controlled Diet
Yes, it’s as simple as that, and yes, it’s always about a diet. Since your insulin goes up due to the stuff you eat, the best way to regulate it is by going on a healthy diet and eating correctly.
With better eating choices you won’t only control your insulin levels, you will also begin altering your body and leading yourself towards a healthier life.
More specifically, an insulin-controlled diet is not much different than many other healthy diets. It consists of whole, nutrient-rich foods. You can easily make a specific diet suitable for you as there are plenty of these types of foods.
If you want some suggestions, consider including the following in your insulin-controlled diet:
- Dairy products like cottage cheese and Greek yogurt
- Meat, poultry, eggs, and fish
- Healthy fats from olive oil, coconut oil, walnut oil, avocado oil, and more
In essence, your insulin-controlled diet needs to revolve around the control of carbs, i.e., the consumption of low glycemic carbs. These are carbs that do not cause your blood sugar to rise dramatically and thus produce massive amounts of insulin.
Good and Bad Carbs
The truth about carbohydrates and it would be good to remember it: Not all carbs are the same, some are bad, and some are good for your body.
Good carbs are very complex, and they have more fibers and less sugar. They digest more slowly, but they result in less blood sugar and thus lower insulin release. Foods that consist of good carbs are vegetables, yams, rice, legumes (only if your body can digest them correctly), and fruits.
Bad carbs, on the other hand, are very simple. They are low in nutrients and fiber, higher in sugar content, and digest quickly. They also elevate your blood sugar dramatically, which in turn causes a higher insulin release. What’s even worse, they are not fulfilling, and you will only have to and want to eat more. Examples of bad carbs are sugar, processed sugar, and processed grains, and almost every type of fast food.
You can learn more about the effects of specific foods from a glycemic load chart. However, the most natural thing that you can do is to avoid the foods with bad carbs, and you’ll do fine.
In the end, it’s important to mention that exercise is also essential, not as much as the diet, but still significant enough. Activity causes the sugary carbs to be stored in your muscle tissue. You need this for your muscles to grow, but you’ll also avoid turning most of the sugars into fat. So you’ll be killing two birds with one stone.
All in all, an insulin-controlled lifestyle will help you get leaner, more muscular, with more energy, and overall better health. This entire topic is covered in a lot more detail in the TOT Bible. To learn more and start leading a better lifestyle, you should consider buying the book.
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