The Role of Insulin for Fat Loss

Essentially, insulin’s major task is to control the delivery of glucose into cells to nourish them with energy and nutrients. Every after meal, your body converts all the carbohydrates you have absorbed into glucose. It will then be dispersed into your bloodstream for your body cells to utilize for energy.

The moment your body can no longer store anymore glycogen, the excessive amount of glucose is going to be sent out to the liver to be converted into triglycerides and consequently stored as fat.

In the long run, it could possibly lead to a disorder known as Hyperinsulinemia or too much insulin which will sooner or later cause additional health problems. It will be even more difficult for the body to utilize the stored body fat for energy, which leads to obesity.

What is Insulin Resistance?

Insulin resistant cells simply cannot absorb glucose, amino acids and fatty acids. It is ainsulin for fat loss diminished state of cells in the body that responds to insulin. It is the root cause of the body not handling the sugar well.

Your insulin levels will increase when you consume too much sugar, flour and white rice. When this happens, over time, your cells become resistant to its effects. So you pump out more and more insulin.

Genes play a significant role in insulin resistance. Some individuals are in fact born insulin resistant. Insufficient physical exertion will cause the cells to be considerably less sensitive to insulin. Still, regular exercise is one of the best ways to control your blood glucose levels.

The majority of experts agree with the fact that being overweight results in a lot more insulin resistance. Nevertheless, it most likely also does work the other way around: Insulin resistance enhances weight gain. Therefore a vicious cycle starts with insulin resistance promoting weight gain, which increases supplementary insulin resistance.

The Important Role of Insulin for Fat Loss

If your goal is to lose body fat, then you will need to lower your insulin level. In order for you to burn body fat, you will need to consume foods with a low Glycemic Index, low carbohydrate content or perhaps do intermittent fasting. A low carb diet, leads to less ‘free’ insulin in the blood, thereby allowing the body to start using the stored fat for energy required. The paleo and primal diets are great examples of a low-carb diet.

Apart from the overall weight gain, insulin resistance is correlated with abdominal obesity, hypertension, high triglycerides, and low HDL “good cholesterol”. These medical conditions are involved in a huge array of problems referred to as metabolic syndrome. Simply because this assortment of symptoms occurs jointly, it is challenging to figure out the cause, however, the metabolic syndrome is the root cause of heart problems and Type 2 diabetes.

Keeping your insulin levels high all day long will let you gain a lot of body fat. The more carb-rich foods you eat, the higher the insulin levels you will have.

To help you out, here are the type of food samples you must avoid or eliminate to control your blood sugar levels.

  • High fructose corn syrup – HFCS is worse than sugar due to the fact that it is metabolized into fat and stored in your body more rapidly. Check out this post to learn more why high fructose corn syrup is bad for you.
  • Sugar – refined sugars, artificial sweeteners and all other foods with high amounts of sweetness.
  • Salty foods – high amounts of salt found in processed food. * Hydrogenated or trans fats such as margarine, shortening and all other man made or processed foods.
  • White flour – eating a slice of bread is just like eating a cube of sugar. Most white flour available in the market today are bleached to extend its shelf life.

Does a High Fat Diet for Weight Loss Really Work?

There is a huge misconception about the effects of high fat diet for weight loss and health. People are afraid to consume foods high in fat because they think that it may lead to heart disease, due to high cholesterol levels. Some people struggle to find the proper diet to help them lose weight and some are following the wrong type such as low-fat diet.

Fat is very essential for our health because it is a vital source of fuel for our body. It is one of the most important nutrients needed by your body, which you may have overlooked when you are into any typical diet plan.

It is not the amount of fats you consume that triggers health risks, but it is actually the “type” of fats you eat. Therefore, not all fats are equal and not all fats are bad for you. A good example of fats that you can comfortably consume are saturated fats, monounsaturated fats and polyunsaturated fats while the type of fats that you should avoid are trans fats. To avoid trans fats, you must stay away from any processed foods and junk foods, or you must check the labels of the products before putting it on your grocery cart.
Furthermore, check out this post about why saturated fat is good for you.

8 Reasons to Why Eating Foods with Healthy Fats are Effective for Weight Loss

  • Fats are one of the important nutrients in your diet for better weight control.extra virgin oil
  • Consuming healthy fats will make you feel fuller. It is a good way to lose weight without the feeling of being hungry all the time, because healthy fats can help boost your metabolism for effective weight loss.
  • It will not only help you lose weight, but it will also preserve or even boost lean mass.
  • Healthy Fats will make it easier to access the fat in your body for energy use.
  • Healthy Fats are needed for cell maintenance, to regenerate and heal and also for the body to function properly
  • It permits fat-soluble vitamins and antioxidant to be absorbed from your digestive system into your bloodstream to be used by the body.
  • Some fats help fight inflammation that triggers premature aging and other diseases.
  • Consuming lesser carbohydrates provide the best results for weight loss and blood sugar control.

4 Reasons Why You Should NOT Avoid Foods High in Fats

  • Avoiding foods high in fats may result to overeating refined carbohydrates and sugar that will increase your total calorie intake.
  • Following a low-fat diet will give you a lot of complex carbs and lesser fats that do not really help in losing weight.
  • Excluding fat in your diet will result to more health issues such as compromised testosterone levels, heart disease, diabetes, depression, cancer and other diseases.
  • For a better understanding, check out the health effects of low-fat diet.

3 Examples of HEALTHY Foods High in Fats

Avocados
Most of the fat found in avocados are monounsaturated. They are heart-healthy fat that lowersavocado for weight loss bad cholesterols and raises the good cholesterol level. It also helps in reducing inflammation. Avocados act as a nutrient booster because it contains a lot of antioxidant, vitamins and mineral. It is also considered as one of the super foods for supreme health and longevity.

Coconut Oil
One of the food that is high in fatty acids is coconut oil. It is high in saturated fatty acids that promotes good health and it contributes a lot to potential weight loss.
Coconut oil can be extracted from coconut meat and it can be used for cooking, a good olive oil alternative. You can also add it to your morning coffee and or any other milk drinks.
Easy Recipe:
Check out this post for more information about how coconut oil helps you lose weight.

Dark chocolate
Dark chocolate is one of the healthiest foods you can consume without any fear. It contains a lot of nutrition in the form of monounsaturated fats like oleic acid and some saturated fats. It also helps in lowering your blood pressure and as well as cholesterol. These healthy fats are important for the brain functionality and to improve your immune system. Consuming dark chocolates is smarter for effective weight loss.

3 Examples of UNHEALTHY Foods High in Fats (Must Avoid)

Deep Fried Foods
Deep fried foods are high in fat and calories, most of the nutrients naturally found in these Deep fried spring chicken in golden lemon batter with saladfoods are robbed after deep frying. Most trans fats are found in vegetable oil which are partially hydrogenated, so it is best to use olive oil or coconut oil for frying.

Fast Foods
Sometimes when we are not home and we are really hungry, dining in at fast food chains is our last option in order to get some food. High amounts of trans fat can be found in tempting fast foods such as French fries, pot pies, hotcakes, burgers and other fast food from popular chains.

Cookies and Crackers
These are commercially prepared foods. Make it a habit to check the labels of these processed foods and make sure that it has a very low trans fat content. But as much as possible, you must avoid these.

There is a bit of confusion about how saturated fats and trans fats affects our health. Check out this post to learn more about saturated fats and trans fats.

Consuming fats, as long as it is healthy fats, won’t make you fat, instead it is more beneficial for your health.

A moderate intake of healthy monounsaturated and polyunsaturated fats is one of the secrets on how to balance your cholesterol levels. Polyunsaturated fats provide both good and bad cholesterol, thus it must be taken moderately to avoid any heart related diseases.

The bottom line is, choosing and eating the appropriate foods high in healthy fats are recommended AND it must not be taken excessively.

In this article, we have discussed about the following:

8 Reasons to Why Eating Foods with Healthy Fats are Effective for Weight Loss
4 Reasons Why You Should NOT Avoid Foods High in Fats
3 Examples of HEALTHY Foods High in Fats
3 Examples of UNHEALTHY Foods High in Fats (Must Avoid)

Saturated Fat vs Trans Fat

How much do you know about fat? Knowing the right fats you can consume and fats you should avoid is essential to your health. Just to be clear, we need to include fats in our diet to help absorb the nutrients in the body that is why following a low-fat diet is not recommended. Your body needs a well-balanced diet to process all the nutrients your body needs and to enable for it to function normally.
There are three different types of fatty acids, these are saturated fats, monounsaturated fats and polyunsaturated fats. Another type of fatty acids which is sometimes monounsaturated or polyunsaturated fat, but never saturated is called Trans fats.

Saturated Fats

These fats are typically found from animal products (beef, lamb, pork,

Coconut is a good source of healthy fats

Coconut is a good source of healthy saturated fats

poultry fat), some plants (coconut oil, palm oil, cocoa butter), eggs and other dairy products (whole-milk cheese, butter, sour cream). It can be in the form of three different fatty acids, lauric acid, palmitic acid and stearic acid. These fatty acids are required by your body for optimal health and it is one of the reasons why saturated fat is good for you. Consider the fact that the lining of each of the cells in your body is made up of saturated fat, and about 70% of the brain is made of fat.
There were myths (that was accepted as facts) about the negative effects of saturated fats and the risk of heart disease or other cholesterol related diseases, but legitimate results never existed. Saturated fats haven’t been successfully linked to heart disease, in fact, it has a ‘neutral’ effects on cholesterol.

Trans Fats

Trans fats occur during the processing of polyunsaturated fatty acids in food production or when hydrogen is added to vegetable oil. This process is called hydrogenation, it increases the shelf life, flavor and stability of foods. Before you judge and totally avoid Trans fats, there are pros and cons you should be aware of.

Cons – Trans Fats – the Bad Hydrogenated Fats

burger and fries high in trans fat

Burger and fries are high in Trans Fat (must be avoided)

  • High trans fat intake will increase the risk of coronary heart disease by raising the levels of LDL cholesterol and lowering the levels of HDL cholesterol.
  • It will cause inflammation inside your body, which signals the deposition of cholesterol as a healing agent on artery walls.
  • Trans fats that are man-made fats that should be avoided.
  • They are usually found in margarine, shortening and partially hydrogenated oils.
  • Most processed foods such as junk foods, deep fried foods, cookies, crackers and other snack foods contains hydrogenated oils.

Pros – Natural Trans Fats

  • Good trans fats are naturally found in some animal-based foods.

    Grass-fed organic beef

    Grass-fed organic beef

  • Healthy and natural trans fats can only be found in grass-fed organic meats.
  • Milk fat and the fat within the animal meats can provide natural healthy trans fats.
  • It has a potential advantage to aid both muscle building and fat loss.

Our body needs dietary fat, it is the source of energy that allows our cells and nervous system to function properly. Both saturated fat and natural trans fats have their own benefits for our body. To obtain the benefits of these fats, you must eat natural and organic grass-fed meats and dairy products from these animals. Stay away from highly processed foods to avoid consuming foods with hydrogenated fats. Also avoid consuming meat from factory-farmed animal, as much as possible.