To have a slim body, we need to maintain a healthy diet, choose foods with a low glycemic index, and increase protein intake to stabilize insulin. Below are 3 steps to lose weight while still stabilizing insulin.
There are a number of ways to help lose weight while still stabilizing insulin. Graphics: Ha May
Shorten 3 meals a day
When you eat, your body secretes insulin to absorb calories, and when you fast, the amount of insulin secreted decreases and your body burns fat.
For example, with the 16:8 intermittent fasting regimen, if you eat 3 meals within 8 hours, you will have 16 hours a day to burn fat, you will lose weight naturally.
However, 16:8 fasting also has many side effects, so people new to weight loss should not apply this method.
When we lose weight, we should not eat a lot of junk food. Because eating continuously will cause insulin fluctuations and the body constantly absorbs calories.
So, if you want to lose weight, the first step is to shorten your eating time to 3 meals a day and stop snacking, especially late at night.
Eat foods with a low glycemic index
The higher the glycemic index of a food – the easier it is to increase blood sugar after eating, the easier it is to stimulate insulin secretion.
Meanwhile, foods with more natural fiber will have a lower glycemic index, so eating more foods with a low glycemic index can make the insulin secretion process more stable and weight loss will occur. effective.
Increase protein intake to reduce insulin levels
When losing weight, you should increase your protein intake and control your starch intake.
The recommended ratio of the 3 main nutrients into the body is carbohydrates 10-30%, fats 30-40% and proteins 40-50%. Protein is the most important nutrient when losing weight, if not supplemented enough – Not only is it difficult to lose weight, but it can also cause muscle loss and reduced metabolism.