The pancreas is a vital organ that is directly related to your weight. In addition to aiding in digestion, the pancreas plays a vital role in regulating blood sugar by producing an enzyme called insulin. It allows our bodies to use sugar to provide energy. Insulin regulates our metabolism and is directly responsible for our appetite and fat storage in our body.
If sugar levels rise too much in our bloodstream, the pancreas tries to compensate by producing excess insulin. High insulin levels, therefore, is one of the reasons for weight gain and obesity.
1. Get rid of your laziness and do at least 30 minutes of exercise a day
- This includes any type of training: high intensity, running, yoga, walking, etc. Muscular exercises awaken the body and make it generate energy. The sugar is consumed and insulin levels naturally drop. When exercises are done regularly, they have positive effects on your overall health and help you lose weight.
2. Follow a low-carbohydrate, high-protein diet
- Carbohydrates are a main source of sugar, therefore, they increase sugar and insulin levels the most. Reducing carbohydrates and increasing protein intake can help keep them under control and also provide the necessary energy. Protein-rich foods include lean meats, eggs, fish, and cottage cheese.
3. Avoid refined carbs and choose complex carbs instead
- Refined carbohydrates, such as soda, candy, and cookies, are digested very quickly, leading to a spike in blood sugar. Instead, opt for foods with complex carbohydrates such as brown rice, quinoa, barley, legumes, etc. They take longer to digest, so the sugar is released at a constant rate. Choose whole grains instead of processed ones, as they are richer in vitamins, fiber and minerals.
4. Say no to sugar of any kind
- Sugary and processed foods are high in sugar and can increase insulin levels. Studies show that people who eat sugary foods experience a 22% increase in insulin levels. It is better to reduce the amount of carbohydrates and save foods with high sugar content for special occasions. This also means giving up drinks like Coca Cola, Pepsi etc. and drink 2 liters of water a day.
5. Eat foods that keep your sugar levels low
- Nuts and seeds (such as almonds, pistachios, chia seeds, and flax seeds)
- Whole grains (such as barley, brown rice, buckwheat, oats)
- Fiber-rich fruits (such as apples, coconuts, oranges, and pears)
- Green leafy vegetables (such as spinach, kale, lettuce, and collard greens)
- Meat (such as salmon and tuna)
- unsweetened yogurt
- Avocado
- Garlic
6. Follow a fractional diet
- Instead of eating 3 large meals, divide your meals into 5 to 6 servings: eat more frequently but use smaller portions with lots of variety of foods. According to studies, consuming fewer calories decreases insulin levels. Make sure your food is balanced and contains adequate proportions of carbohydrates, proteins and fats.
7. Increase your soluble fiber intake
- Soluble fiber moves slowly through the digestive tract and gives you a feeling of fullness for longer, which keeps your sugar cravings under control and also helps prevent a sudden rise in insulin levels after meals. High fiber consumption is associated with lower levels of insulin resistance in women.
8. Consume apple cider vinegar
- If you eat foods rich in carbohydrates, apple cider vinegar significantly reduces insulin levels in the blood. It is high in acetic acid, and improves insulin sensitivity in the blood by 20% - 30%. Drinking also gives you a greater feeling of fullness after the meal, which helps you eat less and lose more weight.
9. Drink water and green tea
- Water is a wonderful drink. Avoid sugary drinks, such as soda, juice, and energy drinks, and have a sip of water instead. You can even drink green tea 2-3 times a day after meals. Studies have shown that it helps combat insulin resistance.
10. Calm down and reduce stress
- Stress plays a huge role in causing sugar levels to get out of control. It can trigger insulin resistance and cause weight gain. Practice meditation and breathing exercises, and take hot baths to calm your nerves and keep stress levels low. Be happy, stay active and relax.
Controlling your insulin is the key to losing weight. Lifestyle changes are a necessity to make your body healthy. Small but consistent steps will surely have positive results in the long term.
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