7 simple rules to lose weight feed
In the wish list of the world of fantasy, would not it be great if – instead of worrying about be eating all the time, your body will use the fat you have stored?. One of the main reasons for this happening has to do with our diets.
When you consume refined starch and sugar, these foods enter the bloodstream quickly, causing an increase of sugar. Your body produces the hormone insulin to move sugar from the blood into the cells. But over time, excessive levels of insulin can cause your muscle cells lose sensitivity to the hormone, resulting in type 2 diabetes and heart disease.
Fat cells are another matter, since they are always sensitive to insulin. Insulin peaks fat block in said cells, so can not be used to produce energy.
How to break this cycle and get your body to function optimally again? Fortunately, you do not have to do an extreme diet. The first step is to simply reduce spikes in blood sugar that produce these sharp increases of insulin.
In the diet, the substance that is most responsible for these peaks is starch, ie anything made from potatoes, rice, flour, corn, or other grains (such as pasta, lasagna, white bread, donuts, cookies and cakes). You can eliminate these foods completely. But would not it be great if there were a way to solve the problem without completely eliminating these carbs?
Turns out there is that option. You can lessen the effects of increased blood sugar taking advantage of natural substances in foods containing carbohydrates slow digestion and slow entry into the bloodstream. With the following rules your waistline and your health will win, but first make sure you know how to lose weight properly and follow them to supplement the way to eat well.
SUGAR BLOCKER # 1: EATING A SNACK FAT 10 TO 30 MINUTES BEFORE MEALS
The reason: You’re under full longer.
At the end of your stomach is a muscular ring, the pyloric valve. This regulates the rate at which food leaves the stomach and enters the small intestine. This valve is all that stands between the carbohydrates in the stomach and increased blood glucose. But you can send your message pyloric valve speed reduction.
Fat triggers a reflection that causes the valve to contract and delay digestion. Just one teaspoon of fat – easily provided by a handful of nuts or a piece of cheese – will do the trick as long as you eat it before the meal.
SUGAR BLOCKER # 2: START YOUR MEAL WITH A SALAD
The reason: It absorbs the starch and sugar.
Soluble fiber cellulose from plants such as beans, carrots, apples and oranges, it swells like a sponge in your intestines and claims the starch and sugar in the spaces between the molecules. Soluble means that can dissolve – and, indeed, soluble fiber dissolves gradually releasing glucose. However, that takes time.
Glucose is absorbed into the bloodstream and filtered slowly, so your body needs less insulin to handle the situation. A good way to make sure you get enough soluble fiber is to eat a salad, preferably before, not after, you eat a starch.
SUGAR BLOCKER # 3: PUT A LITTLE VINEGAR
The reason: It slows the breakdown of starch into sugar.
The high content of acetic acid in vinegar deactivates amylase, the enzyme that converts starch into sugar. (No matter what kind of vinegar you use). Because it acts only on the starch, has no effect on the absorption of refined sugar. In other words, it helps if you eat bread, but not sweet. But there is one advantage: the vinegar also increases the body’s sensitivity to insulin.
You should consume vinegar at the beginning of the meal. Put it in salad dressings or a couple of tablespoons in meat or vegetables. Vinegar enhances the flavor of foods, as for salt.
SUGAR BLOCKER # 4: INCLUDES FOOD PROTEIN IN YOUR
The reason: No more insulin.
Here is a paradox: if you want to mitigate the insulin spikes, to do that you need to start to secrete insulin as soon as possible. It’s the same as a fire department responds to a fire. The faster the alarm, but fire will be needed to extinguish the fire.
Although proteins do not contain glucose, these trigger a “first phase insulin response” that occurs very quickly, which maintains the increased blood sugar and as high as can reduce the total amount of insulin need to food processing. This will also produce the meatballs with spaghetti.
SUGAR BLOCKER # 5: EAT LIGHTLY COOKED VEGETABLES
The reason: They are digested more slowly.
Both fruits and vegetables contain soluble fiber. However, as a general rule, vegetables are best blocking sugar, because they have more fiber and less sugar.
But do not cook vegetables pureed. Boil the vegetables until soft and saturated dissolved soluble fiber, filling it with water and thus can not absorb sugar and starch you want. In addition, fresh vegetables are thicker when they reach your stomach, and larger food particles take longer to be digested, which makes you feel full longer.
Another tip: the roasted vegetables like cauliflower can often serve as substitutes for starch appetizing.
SUGAR BLOCKER # 6: MAKING A GLASS OF WINE WITH DINNER
The reason: The liver does not produce much glucose.
Alcohol has its own blocking properties of sugar. The liver normally converts part of the fat and protein in blood glucose, which in addition to glucose which consume carbohydrates. But alcohol consumed meals pauses glucose production in a liver. A portion of any type of alcohol – beer, red or white wine, or a shot of hard liquor – reduce the burden of blood sugar, as well as a portion of starch, by approximately 25%.
That does not mean you should take a lot of liquor (especially if you have diabetes, because drinking can cause hypoglycemia). Not only alcohol contains calories, but it also delays satiety, so if you get used to drinking excessively accumulates calories. Be especially conscious about avoiding cocktails made with sweet mixtures or any other source of sugar.
SUGAR BLOCKER # 7: EAT AS SWEET DESSERT ONLY REASON: ALL OF THE ABOVE.
If you eat sweets on an empty stomach, there is nothing to prevent the sugar directly into the bloodstream – fat free, soluble fiber, no protein, no vinegar. But if you leave sweets for the end of the meal, you’ll have all the protection that following these tips you can give. If you want to keep your blood sugar at a stable level, avoid sweets between meals at all costs – and when you want to enjoy some, do not eat more than what you fit in the palm of your hand.
But sweet snacks after dinner, have little effect on blood sugar and insulin – and can be very satisfying.