The key to understanding weight loss lies deep within your body, in the hormone insulin. Understand how it works and you will be able to conquer your inability to lose weight,explains CyrusKhambatta, Ph.D., co-author of Mastering Diabetes, The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes, with his co-author Robby Barbaro. The authors want to help you understand the role that insulin plays in your body, yourweight-lossjourney, and your life.
In the world of weight loss,the general perception is that it's impossible to lose weight and keep it off. As medical professionals who have treated people struggling with their weight, or have diabetes, pre-diabetes, and other metabolic disorders, we have seen it all. And the most common complaint among our patients is: "I've tried everydiet on the planet and nothing works."
Is this true? Is losing weight and keeping it off truly impossible? Why do some peoplemanage to succeed whileothers spend years yo-yo dieting, finally get frustrated, and give up? The truth is that your body weight is influenced by many physical, emotional, and mental aspects of your life.Blamingyour inability to lose weight on a single reason often results in oversimplifying a complex collection of biological processes.
When I started my career to help people with diabetes understand how to eat for excellent health, I never thought that one day I would become a weight loss coach. But helping more than 10,000 people lose weightand keep it off has given me the impetus to deep-dive into scientific research to find out the answer to a simple question:
From reading thousands of papers about weight loss, insulin resistance, diabetes, and heart disease, one thing has become abundantly clearin order to lose weight and keep it off in the long-term, its essential to understand the role that insulin plays in your body.
Truly understanding how insulin works will not only help you lose weight, it can actually save your life. The problem is that most people misunderstand the role insulin plays, and believe that it is simply a signal to tell the body that there is too much sugar present and to store it as fat. That's an oversimplification that can sabotage your best efforts. Here is the way it works:
The reason is simple: the amount of insulin that your pancreas secretes in the fasting and fed state is one of the most important determinants of your ability to lose weight now and into the future.
More importantly, understanding how to reverse insulin resistance (the underlying cause of high blood sugar present across all forms of diabetes) and become insulin sensitive is essential in understanding how to achieve your ideal body weight for the rest of your life.
In simple terms, insulin is the most anabolic hormone in your body. What this means is simple: insulin promotes more fuel storage and tissue growth than any other hormone more than testosterone, estrogen, growth hormone, and IGF-1.
When insulin is present in your blood in sufficient quantities, tissues receive a high energy signal that says this is your opportunity to uptake fuel, grow, and replicate.
In response, cells in tissues all throughout your body activate thousands of biological pathways specifically designed to uptake and store fuel, synthesize DNA, transcribe genes, manufacture protein, grow larger, and replicate.
Since insulin was first discovered in 1921, scientists have known that insulin is an essential hormone, and is critical for optimal health in all mammals. Why then, do millions of people around the world live in fear of insulin and do everything they can to minimize their insulin exposure?
Why do medical professionals and people living with diabetes point their finger at insulin and make claims that insulin will make you fat, or that insulin will increase your cholesterol, or that insulin will make you more insulin resistant? The reason is actually quite simple the biological role of insulin is one of the most misunderstood concepts in all of human biology.
(1) Insulin is absolutely necessary for life. If insulin were not present in your body, you would die in a short period of time (likely within weeks or months). Living in an insulin-deficient state for prolonged periods of time is incompatible with life.
(2) Insulin itself does not raise your risk for chronic disease. Excess insulin beyond your normal physiological level is what causes severe metabolic dysfunction, weight gain, and increases your risk for many chronic diseases over the course of time.
Both too little insulin and too much insulin increase your risk of death. However, secreting a normal amount of insulin:
(1) is required for life
(2) is required to control your blood glucose
(3) allows you to lose weight easily and sustainably, and
(4) minimizes your risk for many chronic diseases
So the key is toeat to control the amount of insulin in your body, lose weight, and keep it off.
Many health professionals will tell you to eat a low-carbohydrate diet to lose weight. While its true that low-carbohydrate diets like the Atkins Diet, the Paleo diet, the ketogenic diet, and the carnivore diet can certainly decrease the amount of insulin you secrete and help you lose weight quickly, low-carb diets can become problematic in the long-term.
Many people who eat a low-carb diet find that their appetite decreases significantly. As a result, they eat fewer calories which results in rapid weight loss. Scientists have discovered that low-carbohydrate diets are excellent rapid weight loss tools, but these low-carb diets also have a laundry list of side-effects including:
(1) They make you more insulin resistant, which dramatically increases your risk for many chronic diseases
(2) Are associated with an increased risk of heart disease and chronic kidney disease
(3) Significantly increase your risk for all-cause mortality (death from any cause)
(4) Are difficult to maintain in the long-term, often leading to rebound weight gain
Another extremely effective way to lose weight is to eat a low-fat, plant-based diet complete with as many whole fruits, starchy vegetables, legumes, and whole grains as possible.
When you do this youll lower the insulin concentration in your blood and make insulin extremely efficient in both your muscles and liver. This will decrease (but not eliminate) your insulin levels, and stimulate weight loss immediately and into the future.
As you eat more fiber-rich foods, youll likely feel satisfied with every meal, because the combination of fiber and water (known as bulk) stretches your stomach, small intestine, and large intestine, which tells your brain to slow or completely shut off your hunger signal.
Scientists have discovered that bulk is the most effective satiety signal in humans and that the amount of bulk in your food is the most important determinant of how satisfied you feel after a meal, and how likely you are to achieve your ideal body weight.
The truth is that even though low-carb diets can look attractive from the outside, successful long-term weight loss is associated with a low-fat diet, less energy-dense food, and more fiber-rich foods.
If youre only interested in rapid weight loss, then a low-carb diet can certainly get you the results youre looking for. But if you choose to eat this way, dont be surprised if the weight comes back in the future, and it makes it even harder to lose weight again, and keep it off.
If instead, youre looking to lose weight and keep it off, then eating a low-fat, plant-based, whole-food diet will help you lose weight consistently and sustainably, and virtually eliminate the risk of a yo-yo.
If you need more proof other than our experience, consider this: A meta-analysis of seventeen observational studies of more than 270,000 people concluded that low-carbohydrate diets increase mortality risk. The authors indicated that a systematic review and meta-analyses of worldwide reports suggested that low-carbohydrate diets were associated with a significantly higher risk of all-cause mortality in the long run. The authors further stated that these findings support the hypothesis that the short-term benefits of low-carbohydrate diets for weight loss are potentially irrelevant.
So knowing that your goal is to keep insulin efficient, as opposed to low, you need to eat a steady amount of carbs, preferably those that are high in fiber, to allow your body to burn carbs and fat, and not experience the yo-yo dieting phenomenon of losing fast and then gaining it back.
The plant-based approach to a low-fat diet high in whole foods is your best bet to long-term weight loss that sticks.
- Wellness Wednesday with a sneak peek of Fall-Tastic Showdown - ABC 4 - October 22nd, 2020
- High Testosterone in Premenopausal Women Linked to NASH - Hep Treatment News - October 18th, 2020
- Muscle loss can cause a range of health problems as we age but it can be prevented - The Conversation UK - October 18th, 2020
- Managing the menopause: symptoms, treatments and advice from the experts - harpersbazaar.com - October 18th, 2020
- Help Pennington with soldiers' study (lots of exercise, little sleep and food) and pocket $7,500 - The Advocate - October 13th, 2020
- Testosterone and weight loss: the evidence - October 3rd, 2020
- The Recovery Room: News beyond the pandemic September 25 - Medical News Today - September 25th, 2020
- 5 Celebrities Who Got Really Sick After Going on an All-Meat Diet - One Green Planet - September 20th, 2020
- Low testosterone: 12 signs and symptoms - September 16th, 2020
- The keto weight loss diet could help boost sperm count and quality, according to 2 case reports - Insider - INSIDER - September 11th, 2020
- Missed or irregular periods? Here's how to manage PCOS during the pandemic - PINKVILLA - September 11th, 2020
- The One Thing That's Giving Your Competitor The Edge - SwimSwam - September 10th, 2020
- Best Home Remedies For PCOS: Five Kitchen Ingredients to Help Combat Polycystic Ovary Syndrome - India.com - September 8th, 2020
- Whats Really The Best Way To Maintain A Healthy Weight Over 50? - British Vogue - September 6th, 2020
- Bradykinin Hypothesis of COVID-19 Offers Hope for Already-Approved Drugs - BioSpace - September 6th, 2020
- 16 benefits of working out in the morning - Yahoo Lifestyle UK - September 6th, 2020
- COVID-19 treatment and diagnosis research started in unlikely places. As it should have. - NBC News - September 6th, 2020
- 3 Benefits of Testosterone - IMC Grupo - August 15th, 2020
- How long does it take to build muscle? - CNET - August 13th, 2020
- Investigation and management of erythrocytosis - CMAJ - August 12th, 2020
- Maybe its low testosterone? - The Durango Herald - July 30th, 2020
- Prorganiq: A Cure from the Nature - Zee News - July 30th, 2020
- Benefits Of Avocado: Avocado will add energy to the physique of males, this fashion must be consumed - Pledge Times - July 24th, 2020
- Kenergy Scientific, Inc. Announces That It Has Acquired MedSmart Group, Inc. - Yahoo Finance - July 7th, 2020
- How to Fight PCOS with Diet and Nutrition - Scientific American - June 30th, 2020
- Can you still get pregnant if you have PCOS? - The Standard - June 30th, 2020
- Hair loss treatment: Applying this seed-based oil to your scalp may promote hair growth - Express - June 30th, 2020
- No fountain of youth: Just because theres a way to boost testosterone doesnt mean you should, experts warn - Steuben Courier - June 23rd, 2020
- Superstar steroid may fight COVID, but has nothing to do with muscles - The Province - June 23rd, 2020
- No fountain of youth: Just because theres a way to boost testosterone doesnt mean you should, experts warn - Jackson County Newspapers - June 19th, 2020
- The Ultimate Guide to CBD And Seniors for Weight Loss - Creative Loafing Tampa - June 16th, 2020
- The Coming Out of a Transgender Scientist - The MIT Press Reader - June 15th, 2020
- Ashwagandha: 8 Reasons To Include It In Your Diet - NDTV Doctor - June 13th, 2020
- Identical twins compared vegan diet with meat-eating and exercise - Insider - INSIDER - June 8th, 2020
- The weird character change that still bothers NCIS fans - Looper - May 31st, 2020
- Does PCOS affect your ability to conceive? - The Indian Express - May 26th, 2020
- Welcome to the table - The Tech - May 22nd, 2020
- Why do women gain weight during menopause? - The Conversation AU - May 6th, 2020
- Tips for men to boost their fertility naturally - Telangana Today - May 4th, 2020
- John Tesh Is Staying Healthy With Exercise and Diet Post-Cancer - Closer Weekly - May 4th, 2020
- Weight Loss Review - A Review of the Acai Berry and Steph Curry's Weight Loss Product - Coin Digital Standard - April 24th, 2020
- Given Alex Rodriguez's history with doping scandals, should he be allowed to own New York Mets? - MEAWW - April 24th, 2020
- Hormonal Imbalance: The Growing Concern Amongst Teenagers - India.com - March 31st, 2020
- What Are the Differences in Addiction Between Men and Women? - South Florida Caribbean News - March 28th, 2020
- ACR Recommendations for Managing Reproductive Health in Rheumatic and Musculoskeletal Diseases - Rheumatology Advisor - March 26th, 2020
- How long can you go without food? Survival, effects, and more - Medical News Today - March 23rd, 2020
- A Former Editor of 'Cosmopolitan' On Her Secret to (Almost) Infinite Energy - The Advocate - March 23rd, 2020
- Middle-aged women are turning to bodybuilding and they've got the edge on their younger rivals - ABC News - March 23rd, 2020
- Coconut Oil and Testosterone: Is There a Connection? - Healthline - March 9th, 2020
- Hair loss treatment: The essential oil proven to help hair growth with less scalp itching - Express - March 9th, 2020
- In-Vitro Fertilization Market Size, Share & Trends Analysis Report By Instrument, By Procedure Type, By End Use, By Region And Segment Forecasts,... - March 6th, 2020
- Everything you need to know about losing your hair as you get older - goodhousekeeping.com - March 6th, 2020
- How high testosterone levels have different health outcomes for men and women - Health24 - March 1st, 2020
- The 10 tips to keep your penis healthy from more sex to exercising it - The Sun - March 1st, 2020
- Doc, why does my brother keep having convulsions? - nation.co.ke - February 26th, 2020
- Mo Farah, Alberto Salazar and L-carnitine Q&A: everything we know - Telegraph.co.uk - February 25th, 2020
- Eggs for Breakfast: Why It Is Important to Eat This Protein-Rich Food in the Morning Meal for Weight Loss - LatestLY - February 25th, 2020
- This Is What Eating a Dozen Eggs a Day Does to Your Body - msnNOW - February 24th, 2020
- Here's What Eating 12 Eggs a Day Did to This Guy's Body - menshealth.com - February 24th, 2020
- What is PCOS? Symptoms and treatments for polycystic ovary syndrome - Insider - INSIDER - February 24th, 2020
- Sasapost (Egypt): you go to gym? These supplements are not as important and useful as you think - The KXAN 36 News - February 24th, 2020
- What is prostate cancer? Signs and symptoms of Bill Turnbulls condition - The Sun - February 24th, 2020
- Cut Mass, Not Muscle: The Basics of a Cutting Diet - Greatist - February 10th, 2020
- What I learned talking to 120 women about their sex lives and desires - The Guardian - February 10th, 2020
- Wh(e)y Protein? - The Indian Express - February 4th, 2020
- PERFECT HAIR-OLOGY - The News International - February 4th, 2020
- Is weight loss possible with PCOS? Foods to avoid and proven to help - Insider - INSIDER - February 4th, 2020
- After the Game Is Over - Harvard Medical School - February 2nd, 2020
- David Freeze: Robin and Isaac, on the way to better health - Salisbury Post - Salisbury Post - February 1st, 2020
- Bodybuilder dies of liver damage due to excessive intake of steroids, was preparing for competition in T - Mumbai Mirror - February 1st, 2020
- 11 ways hormonal imbalances affect your health - The Standard - February 1st, 2020
- Can Testosterone Help You Lose Weight? - Men's Journal - January 20th, 2020
- Testosterone deficiency in men with Type 2 diabetes: pathophysiology and treatment. - UroToday - January 20th, 2020
- What women should know about their reproductive system as they age - ABC News - January 20th, 2020
- In case you are shedding your sexual want, it can be as a result of those causes - Health Writeups - January 20th, 2020
- 7 Things That Happen to Our Skin, Bodies and Hair During Menopause - NewBeauty Magazine - January 15th, 2020
- Fasting and Breakfast - Is Eating in the Morning Good - Men's Health - January 15th, 2020
- How your height can predict your risk of cancer and heart disease - The Irish News - January 10th, 2020
- The best workout to do depending on what time of day it is - cosmopolitan.com - January 10th, 2020
- 9 Exercise Myths That Have Been Debunked by Science - Interesting Engineering - January 9th, 2020