Most people go through countless diet programs without any success of achieving permanent weight loss. This is because most diet programs do not tackle the root cause of weight gain. It is caused by addiction to carbohydrate leading to insulin resistance
Eating a diet of bad carbohydrates, high glycemic (GI) foods cause the body to be bathed in high insulin level, leading to insulin resistance, which promote fat storage. As long as the insulin level remains high in the body, fat cannot be broken down. That is why losing weight is so difficult no matter what diet program you go through.
As the weight gain takes over a period of time, it is unreasonable to expect to lose weight quickly. You can’t have a short-term solution for a long-term chronic problem. To achieve a permanent weight loss, you need to overcome insulin resistance first with healthy diet, exercise and supplements.
A healthy diet should consist of good fats, good protein and good carbohydrate of low glycemic index. Eat every meal and snacks in such a way as not to spike blood sugar level.
This allows blood sugar level to rise slowly and not over stimulating the release of insulin, which cause roller coaster of blood sugar. In this way, it prevents fat storage and allows the body to release fat naturally. This also helps to prevent uncontrollable hunger and cravings for carbohydrates.
Good Fat are monounsaturated fats from olive oil, almond, cashew and hazel nuts. Good fats are also polyunsaturated fats from Omega-3 fatty acids, such as flaxseed, soybeans, and walnuts. Good fats reduce bad cholesterol and slow down the absorption of sugar in the blood.
Good proteins increase the feeling of fullness, so you tend to eat less. It also slows down the absorption of blood sugar. The best protein comes from nuts, avocado, olives, beans, soy and legumes.
Good carbohydrates have low glycemic index, which are slowly digested and do not spike blood sugar level. Fruits, vegetables and whole grains are the best carbohydrates. Avoid all bread, rice, pasta, noodles and processed food at least for 12 weeks to reverse insulin resistance.
When you eat such a healthy diet, you will not feel hungry or carve for any food. If you do feel hungry in-between meals, you should eat a healthy snack of low glycemic food such as fruits, yoghurt, cheese, nuts or nutritional bar.
Consistent physical activities are important in reversing insulin resistance. Exercise promotes blood circulation and helps the muscle to take up more sugar, so that less sugar is diverted to fat storage.
Besides increasing insulin sensitivity, exercise has a lot of other health benefits:
- Help to burn fat and promote weight loss
- Reduce blood pressure
- Build stronger bones and prevent osteoporosis
- Lowers bad cholesterol (LDL), triglycerides and increase good cholesterol (HDL)
- Enhance the immune system
- Increase strength and co-ordination.
You don’t have to run the marathon. 30-45 minutes of exercise for 5 days in a week is sufficient. Walking is the simplest and easiest form of exercise to start. You must schedule a time for exercise instead of trying to squeeze into your existing program each day.
A meal of fatty and low GI food creates excessive free radicals and increased in oxidative stress in the blood. You need a large amount of antioxidants to prevent the excessive free radicals from causing damages to the body cells.
Important supplements to prevent damages from oxidative stress are:
- Vitamin C – Neutralize free radical in the blood. 1000-2000 mg is required for optimum health
- Vitamin E – Prevent oxidation of cholesterol and increase insulin sensitivity. 450 -800 IU is required
- Chromium – Increasing insulin sensitivity, increase fat burning and muscle-building. 200-300 mg is required
- Magnesium – Increase insulin secretion. 500-800 mg is required
Taking nutritional supplements ensures that every cells in the body is properly nourished to prevent free radical damages and are able to perform optimally.
Give yourself at least 12 weeks to go on this program and you will find that your fat is naturally melting away.
If you can continue on this healthy diet, exercise and nutritional supplements and build it into your daily life, you can create a healthy lifestyle that will allow you to naturally release fat from your body. You can lose weight permanently and you will never need to go on another diet again.
If like this post, you can receive more by filling in the form at the right side and you will get more tips on nutrition, health and wellness information coming your way.