When working on weight loss, what are we really wanting to lose? Fat right? Maybe some muscle mass can be loss in a process of fat loss but main objective is fat loss. So let's think about it.
In order for you to lose fat we do need to use fat. It's that simple. What makes it complicated is not so much into process of utilizing fat but more towards misguided information how the process work.
It is very important to control your portion size and meal frequency since majority of people who are obese or overweight has tendency to eat more than they should. It is also important to be eating as much whole food as you can. Over processed food has less nutrients to the point we are seeing too many people who are not meeting necessary nutrition amount.
However, poorly understood but critically important aspect for fat loss is management of insulin.
How important is insulin management?
Let's just say if insulin management is not done right, doesn't really matter how much exercise you do or minimize your calorie and careful about what you eat, you will not be losing fat. It doesn't really matter what your doctors, nutritionists, girl friends ex boyfriend who used to be a trainer believe. It is fact that not being able to manage insulin will not get you anywhere in terms of fat loss.
So how does insulin works?
Insulin is the hormone that suppress blood sugar level. So when you consume carbohydrate or sugar, insulin get secreted by pancreas and escorts glucose, which is product from carbohydrates and sugar, to cells or store as fat. While the insulin level is high your body will not be using fat as energy source. Something that people are not so much aware of is certain type of amino acids in protein does elevate blood sugar level and promote insulin secretion. This amino acid is called alanine. What alanine does is it creates glucose in a process called gluconeogenesis.
There is a counter partner to insulin called glucogan. Glucogan is like siblings to insulin. It does total opposite of what insulin does, which is utilize fat as energy source while glucose is not present.
So when you are wanting to lose fat but consistently feeding carbohydrate and sugar to your body, insulin is working really hard because glucose is faster energy source to the body.
What does this mean?
It means that your body will not be able to utilize fat as energy source. Do you think you can burn off fat when other efficient energy source (glucose) is readily available? No. And initially, we do need to teach body to metabolize fat as energy source. Therefore, naturally your diet will become lower in carbs and higher in fat intake.
But doesn't brain need carbohydrates? Surprisingly, there is not evidence stating that fact. Yes, your brain function with carbohydrates but can also function with fat energy as well.
4 Non Negotiable for Fat Loss
1. Carbs and Protein Management
First thing you need to work on, in order to manage lowering insulin and promoting glucogan secretion is lowering or eliminating carbohydrates and modifying protein intake.
Protein too? Yes. Majority of American diet typically have more than optimal amount of protein relative to their activity level. Remember the alanine? By over consuming protein, you are also consuming more alanine, which will elevate insulin secretion needlessly. So in terms of portion size, you may want to start with half to 1 palm size of protein per meal should be a good place start. This is just a guide, so as you start seeing your weight changes, you may add to meet your health and fitness goals.
Now when your activity level goes up, let's say you started to lift weights, then yes your protein amount should be more.
Source of protein does not need to come from just animal products but also available through plant base such as pea, rice, spinach and so on.
2. Fat Management
Second thing is to be comfortable eating fat and know what are some source of healthy fats. Here is question. For longest time your body has been running with carbohydrate fuel and we will need to teach body how to metabolize fat. What do you think you should be eating? Fat! Make sense? Majority of protein already has good source of fat. Fish, chicken, Beef, Pork, Eggs and so on. Other source can be olive oil, avocado, nuts and so forth.
Although I'm talking about consuming fat, that does not mean you can eat without a limit. You should always work towards 80% full and not stuffed.
3. Vegetable Consumption
Third point has nothing to do with insulin or glucogan but vegetable consumption will help with metabolizing fat along with longer satiation. Add more green vegetables to your meal. 1-2 handful per meal would be good portion size to start.
4. Strength Training
Last point is improving metabolism. Any physical activity like hiking, biking, running, playing organized sports will help accomplish this goal but most effective way to improve metabolism is building muscles.
3-4 times per week of 45 minutes strength training for 12 weeks has been proven to help build muscles and strength, which help increase your metabolism.
Why is strength training good for fat loss? In order to build and maintain muscle mass and strength, you will need energy, either glucose or fat along with amino acids (protein) and other nutrients which we've already discussed. Muscle development will be more efficient when the insulin is managed at the same time, which was discussed in previous article.
Conclusion
It is very important to understand how body works rather than what popular diet is around. When diet and exercise are executed properly, result is just a matter of time. It is important, however, to understand that teaching body how to metabolize fat can take some time since the body has not been doing so in such a long time.
If you are not sure what to food to choose, ask yourself "what does this food do to my insulin?". Although I gave 4 pointers but the most important thing is to manage insulin.
Enjoy!
Kota Shimada
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