Two Simple Shifts to lose 5-10 lbs
What do you know about the hormone Insulin? All I knew is that too much causes diabetes, but I didn't understand how it impacts weight gain & weight loss. So I'm going to break it down for you, right here & right NOW.
We have 3 hormones that are pivotal in our weight loss or weight gain: Insulin, Leptin & Grehlin. The hormone Grehlin is released in our body to signal the brain that we are hungry. This is when your tummy grumbles & the excess saliva begins. Once you eat, your insulin hormone is released and the body uses whatever nutrients is needed to revitalize your energy levels. Leptin is then released to signal your brain that you are full. Any excess nutrients that insulin didn't utilize is then turned into fat to be accessed later.
When your insulin levels are too high, neither leptin or Grehlin can function properly & your body will only burn the insulin present in your body, and not burn the excess fat storage. Ever wonder why you crave sugar so much? It's because your body is used to burning the sugars in your body, and not utilizing the fat its been storing in your butt, hips, belly & thighs.
I know what you're thinking, "So how do I lower my insulin levels?" I GOTCHU. These TWO food ingredients are spiking your insulin beyond belief and are keeping you from becoming fat adapted:
Wheat & Sugar
Let's break down both of those and how they impact our bodies. Did you know that gluten converts to sugar in our bodies? Crazy right? Not to mention that our bodies where not meant to function under high limits of wheat. Ever wonder why your having gut problems, heart burn, constipation, acne, blotchy skin, maybe your allergies are through the roof? Try eliminating gluten from your diet, and you might see an improvement within a matter of weeks. Wheat is also an inflammatory, and your gut works extra hard to break it down and converts most of it to fat.
Sugar on the other hand is pure glucose. When you consume high amounts of wheat and/or processed sugar, your body becomes glucose adapted meaning it will burn the sugar for energy first, instead of your stored fat. Ever considered why you hit a low around 2-3pm and either need coffee or a snack for a pick me up? Your body burns glucose faster than fat. So around your low energy time of the day, your body is requesting more glucose to restore your energy. The goal is to become Fat Adapted meaning your body will access stored fat to keep you going throughout the day.
So, when you start converting from glucose adapted to fat adapted you going to feel like crap for 2-3 days. I'm sorry, but it's true. Your brain is going to be foggy, your going to be tired, irritable and may turn into Joe Pesci trying to get a snickers bar. Keep the course. BUT! Know that delicious foods are still available to you!
Here are the foods to avoid that produce high Insulin:
Most snacks that are packaged.
Sweetened Yogurts (use plain)
I still eat the foods I love, like spaghetti. I switched to Gluten Free Paste made with rice flour, swapped my $1.97 pasta sauce that had 14g of sugar for a $5.67 sauce that has 3g of sugar. I even make it with zucchini noodles when the mood strikes. I'm a pizza lover too, and I have 2 simple hacks to still love pizza and it STILL be DELICIOUS.
1. Fat Head Pizza Dough with 5 simple ingredients
1/2 Cup Almond Flour
1 Cup Shredded Mozzerella
4 oz. Cream Cheese
a little olive oil
Pour the cheeses into a microwave safe bowl and nuke for 1-2 mins depending on your microwave. Mine melts well with 1.5 minutes.
Stir to combine.
In other bowl, pour the almond flour, seasoning & egg together & combine with cheese mixture.
on parchment paper, spread a little olive oil so the dough wont stick.
Coat your hands with the oil and commence to spreading the dough either in a circular or square shape, spreading as thin as you can get it without tearing.
puncture the dough with a fork to prevent bubbling.
Bake at 375 for 10 minutes. Put desired toppings and bake an additional 5 minutes. Voila! Delicious pizza.
2. Pizza Dough, Almond Flour Mix by Simple Mills
Just add Apple Cider Vinegar, Olive Oil & Water. It taste great, and is my favorite treat to indulge in.
Another element to factor in regarding insulin levels is SNACKING. When you are constantly giving your body food, its burning off whatever is entering and not accessing your body fat. Again, I know what you're thinking..."But Suzi...I'm hungry", or "But Suzi...I need a pick me up". Here's one thing I want you to consider, is your GUT telling you you're hungry or is your brain? What's the difference you say? The sensation of hunger starts in your gut and travels to your brain. The thought of hunger starts in the brain & travels to the body. Did I just kung fu your brain?
Here are some examples of thoughts that lead to unnecessary eating:
"I haven't eaten in 5 hours, it's time to eat."
"It's lunch time/Dinner time/Snack time"
"I think my blood sugar is low"
"I'm tired, I need a pick me up"
If these are thoughts you are having, here are some simple ACTIONS you can do to re-direct your focus:
-Go for a short walk.
-Change your focus by jumping to a new task.
-Connect with someone by starting a conversation.
-Listen to a podcast or an audiobook.
-Check out my social media platforms for inspiration.
Follow me on Social Media where I will be breaking down how to still eat what you love with small modifications & watch what workout routines I really connect with to make weight loss fun & not feel like a chore or punishment.
If you are serious about getting the weight off, but have tried diet plan after diet plan, perhaps it's time to consider making your OWN plan! I am a weight loss coach specializing in tailor making diet plans that suit your interest and connecting you with exercises that doesn't feel like exercises. To learn more about me, Please visit my website at:
Weight Loss Coach
Founder of Women's Guide To Sanity