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How to do low carb diets the right way -- insulin control explained

By Dan DeFigio

Low-carb diets and insulin control programs abound: The Atkins diet. The Zone diet. Sugarbusters and South Beach. The common thread that connects all these popular weight loss programs is emphasis on controlling insulin levels. Chronically elevated insulin levels are responsible for a number of major problems, including adult onset diabetes and the inability to burn fat. Excess insulin is converted to bodyfat within hours, and the end result of high insulin levels is a hormonal cascade that turns on the appetite center to make you crave more and more sugar. Unless you’re diabetic, your body’s insulin production is very predictable, and is directly related to eating patterns. In order to achieve permanent bodyfat control, you must learn to control your insulin production.

  1. Never eat too much at one time. A good rule of thumb is to limit yourself to about 500 calories at a time. Any excess is converted to bodyfat. Don’t stuff yourself.

  2. Eat often. Going long periods of time without eating causes your body to cannibalize muscle tissue to feed itself. When your body thinks you’re starving, you will collect and store bodyfat. Never go hungry.

  3. Always try to combine protein and carbs every time you eat. The amino acid pool in the bloodstream only lasts for 3 or 4 hours. If you do not eat a protein source within that time, your body will break down lean tissue to supply the missing amino acids. Protein and fat slow down the absorption of glucose into the bloodstream, thus reducing the amount of insulin needed to control blood sugar levels. Fiber also slows down sugar entry. Eat a high fiber diet with lots of vegetables, fruits, and whole grains.

  4. Use organic essential fatty acid supplements. Essential fats cannot be manufactured by the body, and are necessary for a multitude of physiological functions. Fats help to regulate blood sugar levels, and adequate amount of essential fats are necessary for the utilization of bodyfat. A tablespoon of flaxseed oil or 2-3 grams of fish oil capsules each day should do the trick. One of the major problems with the popular Atkins diet is that it suggests poor choices of fats. Foods with high saturated fat content, such as bacon and whole dairy products, promote elevated cholesterol levels and heart disease. Stick with unsaturated fats whenever possible.

  5. Watch your total carbohydrate intake. Depending on your activity levels, the USDA recommendations for carbohydrate intake may be too high. Remember that carbs eaten late at night have little chance of being used as fuel. Guess what happens to them?

  6. Avoid high glycemic load carbohydrates. Glycemic value is a measure of how fast a particular food is broken down and released into the bloodstream. Higher glycemic foods enter faster, and therefore promote higher insulin levels. Glycemic load measures how much carbohydrate content is contained in a serving of a particular food (and it also takes the glycemic value of the food into account). Stick to lower glycemic foods whenever possible, and remember that combining protein and fat with carbs will really help to stabilize insulin production. Try not to eat just carbs, with the exception of a high-fiber piece of fruit, or another low glycemic alternative. Numerous glycemic indices are available on our web site at www.gettingfit.com.

  7. Take a multi-vitamin/mineral supplement every day. This will ensure that you’ve got all the minerals needed for all the important physiological functions in your body, and will prevent your body from turning on the appetite center due to nutritional deficiency. Consider using additional chromium picolinate (200mcg per day). Chromium is vital to an efficient insulin drive. You can select from an excellent line of approved nutrition products from www.gettingfit.com.

About the Author:

Dan DeFigio is the director of BASICS AND BEYOND LLC, a health and fitness company based in Nashville, Tennessee. Dan is the co-creator of the popular www.UltimateOnlineTrainer.com web site. For information about workshops, instructional videos, or personal appearances, please telephone . More free education articles are available at http://www.gettingfit.com.