Stubborn Fat & insulin resistance
How are you? Hope that you have had a great summer and are now recharged & ready to get back to work. Talking about recharged, I am going to start this article with a question for you: Are you someone that feels great & full of energy after eating a high carbohydrate meal or are you someone that gets an energy crash and feel tired and bloated half an hour after?
If you are in the second group, you are part of a large percentage of the UK population that is insulin resistant.
The reason I have decided to write about this quite complicated nutrition topic is because many of you have been asking me about ‘stubborn fat’ that accumulated in certain areas of your body and do not go away even with a very strict low calorie diet and lots of cardio. In my opinion a low calorie diet only works for someone who has a very high percentage of body fat, and only for a while. Once the person gets to lower readings, they will plateau and without macronutrients management the progress will stop right there.
So if you already close to your goals and wants to lose just few more pounds or get ready of that ‘stubborn fat’ this article is for you.
I’m going to try to make this as simple as possible so will not get into much detail, but will give you the knowledge you need to take action.
After you eat carbohydrates your body breaks then down into glucose which in turn stimulates the release of insulin that transports the glucose into the cells for energy. That is the good part of the process, but we store the glucose in our cells or in the liver so any surplus that is not required at that time is going to be stored as fat.
So when someone is insulin resistant and eats too many carbohydrates, insulin levels remain consistently high and they will store more as body fat. Another undesirable consequence of this process is the production of more free radicals that will accelerate the ageing process.
The good news is that knowing this you can act on it and change the game on your favour:
Remove starchy carbs like bread, cakes, pasta & rice. Replace them with lean protein, healthy fats and fibrous vegetables like broccoli, spinach & kale. Try that just for few weeks and you will feel and see the difference.
And more good news: Exercise and resistance training helps make your cells more sensitive to insulin. If your muscles are more insulin sensitive than your fat cells, the nutrients you eat will get sent to your muscles and not to your fat cells.
So don’t keep reducing your calorie intake, keep the same calorie intake and swap the starchy carbs for protein, healthy fats and fibrous vegetables and get moving! Get in touch if you have any questions and see you next month!