And shed the belly fat
So what is insulin sensitivity and why is it so important in losing body fat. Put simply, insulin sensitivity is how your body responds to the hormone insulin.
To be insulin sensitive means that smaller amounts of insulin are required in order to lower blood glucose.
If you are insulin resistant, this means larger amounts of insulin are required to lower your blood glucose levels. If you have low insulin sensitivity, your body is having difficulty metabolising glucose. Not only will you store food as fat, but it can lead to health problems such as increased cholesterol and high blood pressure.
That means, if you want to be healthy and lose body fat and gain muscle, you have to be insulin sensitive.
Here’s a list of The top 7 foods that will help you improve your insulin sensitivity and be lean, healthy and happy.
7. Green tea and yerba mate
Green tea is one of the so called glucose disposal agents ‒ it improves insulin signaling to cells, so it’s less likely energy to be stored as fat.
6. Leafy greens
Leafy greens, such as kale, spinach, arugula, collard and especially Rainbow chard, are full of fibers and antioxidants (just like the blueberries), which improve insulin response to high-carb foods. Salads and leafy greens take great part in my personalised meal plan, made for you.
Avocado is packed with healthy fat and fiber. The monounsaturated fat in it slows digestion and lowers the insulin response to a high-carb meal. Next time, top your toast with a few slices of avocado, or just see what can I offer you in my personal meal plan.
4. Probiotic and pickled foods
Fermented foods such as sauerkraut, fermented pickles, kimchi, contain probiotics which are also shown to improve insulin sensitivity. Dairy foods (yogurt, kefir, cottage cheese) are a great source of good bacteria and also are packed with a good quantity of protein, so you can shed body fat and gain muscle at the same time. These delicious foods are included in my personal meal plan.
And now... The Top 3!
Blueberries are rich in the so called anthocyanins (that's why they are purple). Anthocyanins stimulate the release of the hormone adiponectin. Higher adiponectin levels means increased insulin sensitivity and better blood sugar regulation. When you have better insulin sensitivity, you'll lose fat easier.
Cinnamon mimics insulin in cells. This means less insulin is secreted by the pancreas in order to regulate blood sugar levels. Adding 3-6 grams of cinnamon to your carb meals will improve the insulin response, and, therefore your fat loss. In addition, cinnamon is found to reduce the levels of the “bad” LDL cholesterol In addition, cinnamon is found to reduce the levels of the “bad” LDL cholesterol and thus, improve the cardiovascular health. Turmeric, cumin, fenugreek, ginger also have this insulin-sensitising effect, so adding them in your meals will not only make yor food more tasty, but it will be helpful in melting that last stubborn belly fat.
1. Apple Cider Vinegar
Lately, Apple cider vinegar is getting more and more popular. And I'm not talking about your salad's dressing, but as a tool for weight management and health. There are many reasons for that!
First, let's see from where apple cider vinegar got its “magic super powers”
All the healthy benefits from the apple cider vinegar are thanks to the Acetic Acid. It`s the active component of vinegar. Acetic acid is a short chain fatty acid produced as a byproduct in fat oxidation. Short chain fatty acids have been shown to:
• Directly improve glycemic control, thereby reducing the risk of type 2 diabetes
• Lower fasting plasma glucose and increase insulin sensitivity.
Many studies show that consuming apple cider vinegar with high carb meals reduces the insulin response and the spikes in blood sugar. One study showed that when human subjects consumed apple cider vinegar after a carb-rich meal, their postprandial insulin sensitivity improved by a 34%
Apple cider vinegar also increases satiety, so you’ll feel fuller and eat fewer calories for the day.
In a study from 2010, researchers found that consumption of vinegar increased energy expenditure.
So, if you want better glucose response, better insulin sensitivity, not craving for donuts, and shed body fat, try adding vinegar dressing to your salad and when eating a high-carb meal.