Insulin Resistance Effects on Fat Loss
A common misconception with fat loss is that it simply comes down to calories in versus calories out. While for some healthy people this can appear to be the case, it is far from true.
Fat loss is dictated not only by caloric intake & expenditure, but also by our hormones. As we spoke on in our Is Cortisol Killing You Gains article, the stress hormone cortisol can wreak havoc on your goals, whether it be muscle gain or fat loss.
However, there is one other hormone, who's presence can truely make or break your fat loss goals. This is none other than Insulin, the most anabolic hormone in our body.
Insulin has a numerous roles within the body, however, it's primary function lies in it's control over blood glucose and our ability to allow cells to utilize glucose.
To simplify, when we ingest carbohydrates, our bodies response is for the pancreas to secrete insulin. Insulin allows the cells to open their glucose channels and receive glucose to metabolise for energy. See the below diagram for a visual representation of how this process works.
Insulin Resistance (IR) The Metabolic Syndrome
As you can see, insulins role in metabolisation of glucose is crucial. However what happens if out body is unresponsive to incoming carbohydrates? How do we process them to be utilized for energy?
This metabolic syndrome is known as Insulin Resistance. This condition is characterised by our bodies inability to managing incoming carbohydrates properly. And as a result glucose remains in the bloodstream, causing high blood sugar - and ultimately increased adipose tissue storage.
But how does someone determine whether they are insulin resistant? A resistance to insulin is not something that develops overnight, typically it is a result of consistent high carbohydrate foods over a pro-longed period of time. Other determining factors include; stress, pregnancy and obesity.
Some of the signs and symptoms of Insulin Resistance are as follows:
- Increased lethargy after consuming carbohydrates.
- Increased stubborn abdominal fat.
- Elevated blood sugar.
- Swollen ankles.
- Increased and unsatisfiable hunger.
Insulin Resistance Effects on Fat Loss?
If your weight loss has hit a standstill and it seems like nothing can kick start it, check to see if you have some of the tell tail signs listed above of Insulin Resistance.
If left untreated IR will continue to kill your fat loss goals, making it incredibly difficult for your body to utilize glucose. Resulting in increased adipose tissue storage and in some cases a pre-disposition to Type 2 Diabetes.
What Can You do to Fix Insulin Resistance?
There are numerous things you can do to help fix resistance to insulin, such as:
- Manage your carbohydrate intake better. The typical western diet has us consume significant amounts of carbs at each meal. However more often than not, these carbs (or fuel) are not required at that point. Limiting the majority of carbohydrates solely to around exercise will not only help your performance but will also make your body more sensitive to carbohydrates and thus better at producing adequate insulin.
- Increase protein & fats! High protein diets have been shown to aide in weight loss, not only that,but protein intake has also been shown to reduce blood insulin levels. Meals rich in protein and healthy fats will keep you feeling sustained for longer, reducing any carb cravings you may have.
- Increase aerobic exercise (cardio). Aerobic exercise has been shown to acutely improve our sensitivity to insulin by increasing the uptake of glucose into cells.
- Increase anaerobic exercises such as lifting weights. Typically, longer sets and reps are better than minimal reps.
Can Supplements Help?
Yes! However like all things, a supplement should be seen as just that, a supplement to a lifestyle change. In saying that, two products we stock that can help both fix insulin resistance and increase glucose uptake are:
- ATP Science T432+: T432+ is a potent blend of herbs and superfoods designed to stimulate healthy thyroid function, helping increase insulin sensitivity and reducing the negative effects of insulin such as IR.
- Blackstone Labs Glycolog: Glycolog is a potent nutrient partitioning agent. What that means is that it acts as a insulin mimetic, helping open cell glucose channels allowing it to drive nutrients into the muscle cell to get the maximum effect from carbohydrates.
We hope you enjoyed our article on Insulin Resistance Effects on Fat Loss!
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