In this post, we’re going to discuss the importance of eating at the right time to help you manage your blood glucose level. When it comes to managing your blood glucose level, timing your meals is a very important factor.
Insulin is a hormone that helps our bodies use sugar from foods for energy. When we eat, the hormone is released in response to specific foods and helps our bodies use sugar from the food for energy. When we eat too much sugar, our bodies respond with too much insulin, which results in a high blood sugar level. The body’s main way of dealing with a high-blood sugar level is by storing fat. Many people living with type 2 diabetes get this way because their bodies have trouble managing the high blood response to eating too much sugar. We can control our glucose levels by adhering to our dietary demands, but that doesn’t mean we can’t also control our insulin levels, which keeps our blood sugar levels in an ideal range
Here’s the amazing truth. I can make you fat. In fact, I can make anyone fat. How do you do that? I only prescribe insulin shots. Extra insulin administration inevitably leads to weight gain. In type 1 diabetes, when insulin levels are extremely low, patients lose weight regardless of the amount of calories they eat. When you inject insulin, you gain weight. No insulin – lose weight (even to death). The subtext is clear. Insulin causes weight gain. This is important to know because while insulin causes weight gain, weight loss is dependent on insulin reduction. But instead we are told to focus on calories.
If you’ve been unsuccessfully trying to restrict calories to lose weight, here’s what you should consider. They had to deal with a setback.
The usual (unsuccessful) weight loss advice is to limit a few calories a day by cutting back on dietary fat and eating multiple meals a day. It doesn’t lower insulin much because dietary fat has a weak insulin action and frequent meals constantly stimulate insulin secretion. This advice to limit calories as the main ingredient has an amazing failure rate. So, if you’ve tried unsuccessfully to restrict calories to lose weight, you’re not the only one.
The situation is as follows. Medicine tells you that obesity is a problem of calorie balance and that you should eat less and exercise more. Medicine recommends that you follow a low-calorie diet and eat 10 meals a day. This advice doesn’t work for almost everyone. If you fail, medicine tells you it’s your fault you couldn’t follow the advice. Our advice was good, the doctor said. You were just a loser.
Let’s say we have a class of 100 students. You can’t handle it. It’s probably his fault. Maybe he played too many video games. But if 99 students fail, it’s not the students’ problem. The problem is the teacher. The problem of rampant obesity is clearly not man’s fault. This is the fault of the official dietary guidelines.
Understanding that obesity is a hormonal imbalance, not a caloric imbalance (as we saw in our last article), means that to successfully lose weight, we need to focus on the effects of insulin, not the number of calories. The insulin drop depends mainly on two things:
- What are you eating?
- If you eat
The first problem is often thought and talked about, but both are equally important in lowering insulin levels.
What to eat
Three different macronutrients stimulate insulin to different degrees. Carbohydrates, especially refined carbohydrates, raise insulin levels the most. Protein also significantly increases insulin levels, although blood glucose levels remain stable. Animal proteins stimulate a greater release of insulin than plant proteins. Dietary fats do not increase glucose or insulin levels.
100-calorie cookies are much fattier than 100-calorie salmon, despite what all the obesity experts claim.
Most natural foods contain different combinations of the three macronutrients and therefore raise insulin levels to different degrees. For example, foods high in refined carbohydrates, such as cookies, have the greatest effect on increasing insulin and glucose levels. Foods high in fat, such as. B. Salmon, have little effect on insulin. This varying ability to stimulate insulin means that foods also differ in their fat-burning effects. It’s just common sense. The 100 calorie cookies are much fattier than the 100 calorie salmon. Period.
The overlap between calories and insulin effect is the source of confusion between the hormonal (insulin) hypothesis of obesity and the caloric obesity hypothesis. A lot of people say this: A calorie is a calorie, and that’s certainly true. But that’s not the question I asked. The question is whether all calories contain the same amount of fat. The answer to that is a resounding no. Insulin-stimulating foods like glucose contain more fat than non-insulin-stimulating foods like cabbage, even at the same number of calories.
Some factors increase insulin levels, which contributes to weight gain. The main factors that increase insulin levels are refined carbohydrates and insulin resistance. Fructose in added sugars and fruits can directly lead to fatty liver and insulin resistance. This forces the body to increase insulin secretion to compensate.
Other factors lower insulin levels and thus protect against weight gain. The acids in fermented foods (sauerkraut, kimchee) and vinegar can reduce the insulin action of foods. Animal proteins cause the release of the hormone incretin, which slows down the digestion of food and thus lowers insulin levels. Meat therefore has both pro- and anti-insulin effects. Fiber has the same effect, by slowing down the absorption and action of insulin.
So the basic principles of insulin reduction and weight loss are the following, which are described in detail in the book The Obesity Code.
Rules for what to eat
- Avoid added sugars – they cause insulin resistance and high insulin levels.
- Eat less refined grains – high insulin effect.
- Moderate amounts of protein – too much can lead to obesity.
- Don’t be afraid to eat natural fats – low insulin effect.
- Eat real, unprocessed food – refining increases the effect of insulin.
This is ridiculous. That’s exactly the kind of advice your grandmother would have given.
If ais present
The second and equally important part of lowering insulin levels is knowing when to eat. All foods other than pure fats can raise insulin levels, leading to obesity. But there is another important factor that contributes to higher insulin levels that is unrelated to diet: insulin resistance. This is a condition in which normal insulin levels are unable to move glucose from the blood into the cells. In response, the body increases insulin levels to overcome this resistance, and these high levels lead to obesity. But how does insulin resistance develop in the first place?
Our body follows the biological principle of homeostasis. With long-term exposure to an irritant, the body quickly develops resistance. The child can sleep peacefully in a busy restaurant because the noise is constant and the child has become resistant to noise. But the same child, in a quiet house, will immediately wake up at the slightest creak of the floorboards. Because everything was quiet, the baby has no resistance to noise and thus wakes up quickly.
If you listen to loud music all the time, you become a little deaf. This resistance to loud sounds protects the ear from damage. Increasing the volume to overcome this resistance works, but only temporarily. The volume is turned up and you gradually become more and more deaf (resistant to loud noises), so you have to turn up the volume again. The solution is not to keep raising the volume, but to lower it.
Remember the story of the boy who cried to the wolf. The constant warning may work at first, but the villagers eventually resist the signal. The more the boy cries, the less the effect. The solution is to stop howling like a wolf.
Insulin resistance is simply a reaction to too much insulin. The body compensates by increasing insulin levels, but this only makes the situation worse, as high insulin levels lead to even greater resistance. It’s a vicious circle.
- High insulin levels lead to insulin resistance.
- Insulin resistance leads to high insulin levels.
As a result, insulin levels get higher and higher, leading to weight gain and obesity. High insulin levels depend on two things.
- High insulin levels
- Maintain these high values
Providing extended periods of low insulin levels may prevent the development of insulin resistance. How can such low values be guaranteed? Fasting periods.
It may sound strange, but this is how we used to eat. Let’s say you have breakfast at 8am and dinner at 6pm. They eat 10 hours a day and fast for 14 hours. It happens every day, which is why we use the word breakfast. It is food that breaks our fast, implying that fasting is part of daily life. The body spends each day in roughly equal parts in a state of satiety (high insulin levels, fat storage) and in a state of fasting (low insulin levels, fat burning). Thanks to this good balance, the weight remains stable for a long time. Before the 1980s, this practice was common and obesity was not a major problem.
Large surveys show that most Americans eat 6 to 10 meals a day. Our bodies are now stuffing themselves most of the time, and we wonder why we can’t lose weight.
In a way, we have moved away from this traditional way of eating and now eat all the time. We often eat as soon as we get out of bed in the morning, whether we are hungry or not, and think that eating white bread with jam or whole grain cereals is better than eating nothing at all. We eat all day long and don’t stop until bedtime. Large surveys show that most Americans eat 6 to 10 meals a day. Our bodies are now stuffing themselves most of the time, and we wonder why we can’t lose weight.
Constant nutrition does not provide a critical period of very low insulin to compensate for periods of high insulin. Constantly high insulin levels lead to insulin resistance, which only increases insulin levels. This is the vicious cycle of weight gain that we need to break through by fasting.
For the boy who cried wolf, which strategy is better? No wolf howls for a month, then one loud howl, or always a wolf howl but slightly softer? Similarly, long periods of low insulin levels are required to begin burning fat in the body.
The rules in the presence of
- Don’t eat all the time (intermittent eating or intermittent fasting). Stop eating candy.
- If you want to lose more weight, extend the duration of your fast.
We often get hung up on what we should or shouldn’t eat, what we should eat. But we often ignore an equally important issue, if any. If we approach the insulin problem from two angles, we have a much better chance of successfully losing weight.
–
Dr. Jason Fung
Frequently Asked Questions
What foods reduce insulin?
Some foods that reduce insulin are: -Oatmeal -Beets -Broccoli -Celery -Chickpeas -Cucumbers -Dates -Eggplant -Kale -Lentils -Mushrooms -Parsley -Pears -Pineapple -Quinoa -Raspberries -Spinach -Tomatoes -Watermelon Some foods that increase insulin are: -Alcohol -Coffee -Dairy products -Fruit juices -Grapefruit juice -Honey -Junk food -Macaroni and cheese -Mashed potatoes with gravy
What foods to avoid when insulin is high?
Some foods to avoid when insulin is high include: -Carbohydrates, such as bread, pasta, rice, and potatoes. -Fruit juices. -Sugary foods. -Fruit. -Dairy products. -Caffeinated beverages, such as coffee and tea. -Alcoholic beverages. Some foods to eat when insulin is high include: -Vegetables, such as broccoli, cauliflower, and spinach. -Low-fat dairy products. -Water. -Lean meats, such as chicken and turkey. -Fish. -Eggs. -Oatmeal. -Whole grains, such as brown rice and whole wheat bread. -Low-fat yogurt.
How do I bring my blood sugar down quickly?
If you are experiencing a low blood sugar, you can do the following: Drink a glass of orange juice or eat a piece of fruit. Take an over-the-counter medication such as Glucagon (available at most pharmacies) or take an injection of glucagon. What is the difference between a low blood sugar and hypoglycemia? Hypoglycemia is when your blood sugar drops below 70 mg/dL.
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