Want To Burn Fat More Easily? Improve Insulin Sensitivity And Burn Fat!
Recently we’ve had a few people ask us about diet and what we think are the best and most efficient ways of burning fat when it stops, and how to get it restarted when fat loss stops.
First of all, what is insulin sensitivity?
Insulin sensitivity (also known as insulin resistance, IR) is a physiological condition in which cells fail to respond to the normal actions of the hormone insulin. Think of the resistance like a bouncer at a club, with the role of insulin to get the nutrient into the muscle cells, the cell however then refuses to allow the insulin to do its job and blocks access to the cell.
Essentially, the body produces insulin, but the cells in the body become resistant to insulin (through changes in their surface receptors) and are unable to use it as effectively. Beta cells in the pancreas increase their production of insulin, further contributing to hyperglycemia. This often remains undetected and can contribute to a diagnosis of Type 2 Diabetes, it is suggested.
Remove carbohydrates entirely
First of all, you may wish to pull out carbohydrates from your diet for a week or two. This will reduce the sensitivity with carbohydrates. You may then want to slowly reintroduce them into your diet and see if you have any trigger carbohydrates that stop fat burn – you can learn to avoid them. Certainly high glycemic carbs are trigger carbohydrates for many.
Cycling carbohydrates
Another option may be cycling your carbs. This could be three days of low carbohydrates (sub 50 grams, maybe as low as sub 30 grams) and then one day of higher carbs. With many this will burn plenty of fat and keep the metabolism ticking over well. For others it could be one two days low carbs, one day medium and one high (usually targeting this around a big muscle group, like legs). You’ll need to try it out yourself and see what works best for you, there is no correct option – we are all made slightly differently.
Insulin sensitivity improving foods
Another option or indeed addition to the above is insulin sensitivity improving foods. One of the best, cheapest and most available is cinnamon. You can add it to nearly all carbohydrates for improved insulin sensitivity and also flavour. Another supplement to consider is chromium and vanadium, which will do the same (improved insulin sensitivity) and also Essential Fatty Acids and L-Carnitine have been shown to help as well with general insulin sensitivity.
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Another important aspect of training is supplementation. PROZIS products we use consistently to help with our training and recovery:
Intra-Workout BCAA
Post-workout Whey Protein
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