What does Edward Cullen and Insulin levels have in common?
Nothing really but you would think vampires have an appreciation for the
effects of carbohydrates on blood sugar levels!
Anyways to look as lean as Robert Pattinson does for the Twilight series, you might want to try Carb Cycling to loose fat but not muscle along the way.
So shoveling breads, cereals, and pastas into yourself as if it's a race to the finish, is not the answer.
Eating meals or snacks like this which are high in carbohydrates will send your blood glucose level into outer space.
To counter for this rapid rise, your pancreas secretes the hormone insulin into the bloodstream which lowers the levels of blood glucose.
This insulin level caused by excess carbohydrates will ultimately promote the accumulation of body fat. OOPS and that's what we don't want!
In other words, if we eat too many carbohydrates, we're sending a hormonal message to store fat.
However, regulating your blood sugar level is the most effective way to maintain your fat-burning capacity.
It also essential for good health and lowers the risk of diseases such as Type 2 diabetes and heart disease.
A delicate balance of diet, insulin production and physical activity is necessary for optimal blood glucose levels.
With the onset of modern civilisation, our physiology suddenly was asked to digest and metabolize larger amounts of sugar and starch especially refined sugars. I follow my version of the "Paleo" diet to minimise these consequences).
But if we are unable to utilise the amount of carbohydrates we eat, certain symptoms will develop.
The problem is that insulin is essentially a storage hormone, evolved to put aside excess carbohydrate calories in the form of fat in case of future famine.
Not only do increased insulin levels tell the body to store carbohydrates as fat, they also tell it not to release any stored fat.
This makes it impossible for you to use your own stored body fat for energy. The excess carbohydrates in your diet not only make you fat, they make sure you stay fat. What a Bummer!
Insulin also causes hunger. As blood sugar increases following a carbohydrate meal, insulin rises with the eventual result of lower blood sugar. This results in hunger, amazingly often only a couple of hours after a meal.
Cravings, usually for sweets, are frequently part of this cycle, leading you to resort to snacking, often on more carbohydrates.
PICK THE RIGHT CARBS
The best fuel source to use throughout the day are complex starches (carbs). These provide sustained energy minimising sugar spikes and stabilises blood sugar levels and lets your workout last longer and retain intensity.
These starches will break down slowly and the body doesn't have any chance to store body fat and rather be stored as muscle glycogen.
Complex carbs will minimise muscle catabolism (breakdown) and ensure muscle anabolism (growth).
Examples of complex carbs are; yams, sweet potatoes, wild rice, beans, legumes, red potatoes, raw oats.
These will store glycogen and convert to an energy source for your muscles, brain, heart and other organs, along with vegetables, fruit and fibrous grains provide a huge source for anabolic growth.
PRIME TIME - CARB EATING
Note: The time when carbs are added in the day
7am: 1 cup oatmeal with 2 scoops whey
10 am: 2 Whole eggs, 4 egg whites, 1 piece of toast
12 Noon: 200g chicken breast, 1 piece of fruit, black coffee
2pm: Pre Workout 1/2 cup cottage cheese, 1 medium sweet potato
4pm: Post Workout 2 scoops Whey with chocolate milk, handful of nuts
6pm: 1 can tuna, 2 pieces vegetables
9pm: 170g lean steak, lettuce, green vegetables
PRIME TIME - LOW CARB EATING
Note: The reduction of carbs in the day
7am: 2 scoops whey
10 am: 6 egg whites with lean chicken
12 Noon: 230g chicken breast, green tea
3pm: 1/2 cup cottage cheese
4.30pm: 1/2 cup yogurt
5pm: 1 can tuna, 1 pieces vegetables
8pm: 170g lean steak, 6 stalks asparagus
10pm: 5 hard boiled eggs
FOOD HABITS
Eating protein with each meal is one of the best ways to stabilise blood sugar levels examples are; Lean red meats, fish, chicken, eggs, legumes, nuts, seeds.
Chromium helps to normalise blood sugar levels examples are; broccoli, wholegrain cereals, nuts, mushrooms and soy beans.
Fibre slows absorption of glucose examples are; wholegrain breads and breads, brown rice, legumes, fruit and vegetables.
TIPS
Thanks you for reading this and I hope it assists with your workouts.
Anyways to look as lean as Robert Pattinson does for the Twilight series, you might want to try Carb Cycling to loose fat but not muscle along the way.
So shoveling breads, cereals, and pastas into yourself as if it's a race to the finish, is not the answer.
Eating meals or snacks like this which are high in carbohydrates will send your blood glucose level into outer space.
To counter for this rapid rise, your pancreas secretes the hormone insulin into the bloodstream which lowers the levels of blood glucose.
This insulin level caused by excess carbohydrates will ultimately promote the accumulation of body fat. OOPS and that's what we don't want!
In other words, if we eat too many carbohydrates, we're sending a hormonal message to store fat.
However, regulating your blood sugar level is the most effective way to maintain your fat-burning capacity.
It also essential for good health and lowers the risk of diseases such as Type 2 diabetes and heart disease.
A delicate balance of diet, insulin production and physical activity is necessary for optimal blood glucose levels.
With the onset of modern civilisation, our physiology suddenly was asked to digest and metabolize larger amounts of sugar and starch especially refined sugars. I follow my version of the "Paleo" diet to minimise these consequences).
But if we are unable to utilise the amount of carbohydrates we eat, certain symptoms will develop.
The problem is that insulin is essentially a storage hormone, evolved to put aside excess carbohydrate calories in the form of fat in case of future famine.
Not only do increased insulin levels tell the body to store carbohydrates as fat, they also tell it not to release any stored fat.
This makes it impossible for you to use your own stored body fat for energy. The excess carbohydrates in your diet not only make you fat, they make sure you stay fat. What a Bummer!
Insulin also causes hunger. As blood sugar increases following a carbohydrate meal, insulin rises with the eventual result of lower blood sugar. This results in hunger, amazingly often only a couple of hours after a meal.
Cravings, usually for sweets, are frequently part of this cycle, leading you to resort to snacking, often on more carbohydrates.
PICK THE RIGHT CARBS
The best fuel source to use throughout the day are complex starches (carbs). These provide sustained energy minimising sugar spikes and stabilises blood sugar levels and lets your workout last longer and retain intensity.
These starches will break down slowly and the body doesn't have any chance to store body fat and rather be stored as muscle glycogen.
Complex carbs will minimise muscle catabolism (breakdown) and ensure muscle anabolism (growth).
Examples of complex carbs are; yams, sweet potatoes, wild rice, beans, legumes, red potatoes, raw oats.
These will store glycogen and convert to an energy source for your muscles, brain, heart and other organs, along with vegetables, fruit and fibrous grains provide a huge source for anabolic growth.
PRIME TIME - CARB EATING
- Losing weight without losing muscle is related to maintain blood sugar -insulin levels.
- Timing is important get it wrong and areas that are affected is sports performance, injury risk, feeling sluggish, increased appetite and slows metabolism.
- Best times to ingest carbs are in the morning and before and after a workout. These are the times when your muscles need carbohydrates the most.
- If you workout without carbs then breaking down lean mass for amino acids becomes a real possibility.
Note: The time when carbs are added in the day
7am: 1 cup oatmeal with 2 scoops whey
10 am: 2 Whole eggs, 4 egg whites, 1 piece of toast
12 Noon: 200g chicken breast, 1 piece of fruit, black coffee
2pm: Pre Workout 1/2 cup cottage cheese, 1 medium sweet potato
4pm: Post Workout 2 scoops Whey with chocolate milk, handful of nuts
6pm: 1 can tuna, 2 pieces vegetables
9pm: 170g lean steak, lettuce, green vegetables
PRIME TIME - LOW CARB EATING
- Carbs fuels your muscles to help with working out then conversely on days you are less active reduce your carb intake and let your body use the existing sugars in your blood.
- This again is similar to carb cycling which works very well when trying to loose weight. I follow the Eat Stop Eat program to for carb cycling to loose body fat (currently at 8%).
Note: The reduction of carbs in the day
7am: 2 scoops whey
10 am: 6 egg whites with lean chicken
12 Noon: 230g chicken breast, green tea
3pm: 1/2 cup cottage cheese
4.30pm: 1/2 cup yogurt
5pm: 1 can tuna, 1 pieces vegetables
8pm: 170g lean steak, 6 stalks asparagus
10pm: 5 hard boiled eggs
FOOD HABITS
Eating protein with each meal is one of the best ways to stabilise blood sugar levels examples are; Lean red meats, fish, chicken, eggs, legumes, nuts, seeds.
Chromium helps to normalise blood sugar levels examples are; broccoli, wholegrain cereals, nuts, mushrooms and soy beans.
Fibre slows absorption of glucose examples are; wholegrain breads and breads, brown rice, legumes, fruit and vegetables.
TIPS
- Drinking plenty of water is another way to lower blood sugar levels.
- Drinking at least eight glasses of water per day will also flush harmful toxins from the body, help with weight loss, and keep the skin healthy.
- Taking Ginseng or adding Cinnamon to food has been shown to regulate blood sugar levels.
- Never skip a meal, especially breakfast, and eat healthy snacks between meals. Eating frequently prevents hunger pangs and the binges that follow, provides consistent energy, and may be the single most effective way to maintain metabolism efficiency.
- When you will be away from home or work, plan your snacks and take them along so that you will be able to eat regularly and won't be tempted by junk food.
- High fibre snacks and meals also help to regulate your blood sugar level. The fibre slows down glucose absorption and your rate of digestion, keeping your blood sugar level more consistent and warding off feelings of hunger.
- Eating apples and oranges are a better choice than drinking apple and orange juice.
- Exercise: Try to get 30 to 60 minutes of walking in four to five days a week.
- An easy way to lower blood sugar levels is to stay fit and healthy. Regular exercise not only helps lower blood sugar levels, but also helps fight infections.
- Staying active and taking regular exercise can also help with blood pressure problems. Exercise also helps control the body's weight and regulate cholesterol levels.
- This exercise does not need to be a grueling workout. Thirty minutes of exercise a day, even walking, will help to lower blood sugar levels. Walking to the store instead of taking the car is all that may be necessary to provide you with some much needed exercise. Any extra exercise, including working out in a gym.
Thanks you for reading this and I hope it assists with your workouts.
Hi my name is Raymond Ho. I'm interested in finding and providing
helpful information on healthy balanced fitness. For FREE downloadable
workouts and nutrition information please feel free to visit my holistic
blog called http://www.zenmyfitness.com where it combines Zen, Yoga, Body Building and Nutrition.
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