Insulin and Glucagon: How to Manipulate Them and Lose Fat
The human body produces two types of hormones, insulin (which regulates blood sugar levels) and glucagon (which stimulates the liver to produce glucose). These hormones are essential for life. They control the amount of blood sugar in your bloodstream.
When these hormones are low, it means that your body cannot use energy efficiently or effectively. If they are high, it means that your body needs to burn stored fat instead of using energy efficiently.
When insulin and glucagon levels are too low, your body will store fat as long-term fuel sources such as carbohydrates or fatty acids. Your body will not use its own resources efficiently because it is unable to utilize them effectively. When these hormones become too high, your body will start burning stored fats for energy instead of storing them as long term fuels like carbohydrates or fatty acids.
In order to regulate these hormones properly, the pancreas secretes small amounts of insulin into your bloodstream. Insulin causes your cells to absorb glucose from the blood stream and release it into the blood stream. This allows glucose to enter cells where it is used for energy.
However, if there isn’t enough insulin circulating in your system, then excess glucose may not be absorbed by your cells and instead end up being stored as fat.
Glucagon is an antagonist to insulin; it helps regulate proper insulin levels and blood sugar balance. Glucagon is released by the alpha cells of the pancreas when blood sugar becomes low. When blood sugar becomes too low, your body produces glucagon in order to raise it again.
Glucagon causes the liver to release stored glycogen into the bloodstream so that there is more readily available glucose for your body to consume and use.
Insulin and Glucagon: How to Manipulate Them and Lose Fat
Insulin and glucagon are the main hormones in charge of regulating your body’s energy usage. When these hormones are out of balance, it can lead to weight gain and difficulty losing fat. Fortunately, there are several things you can do to counter their effects.
Things that increase insulin levels:
1. Eating too many Carbohydrates: Eating too many carbohydrates causes an insulin spike.
The more carbohydrates you eat, the higher your insulin levels will be. If you eat too many carbohydrates, they will be converted into fat and stored in your fat cells. Eating excess carbohydrates causes weight gain and makes you store fat.
2. Eating too many protein sources containing gluten and lectins: Eating too much animal protein causes an insulin spike because proteins get broken down into amino acids that get converted into glucose.
This spike in blood sugar causes an insulin spike. Eating too much red meat can increase insulin and cause weight gain.
3. Eating too Much Dairy: Certain types of dairy products contain a protein called casomorphin.
When you consume dairy, this amino acid gets absorbed into your bloodstream and causes an insulin spike. This, in turn, can lead to weight gain.
4. Too Much Bodybuilding Food: Certain foods that are considered “bodybuilding foods” can cause an insulin spike because they are high in protein.
This spike causes your body to store the protein as fat if you don’t need the extra energy.
5. Eating Too Fast: When you eat too fast, you don’t allow time for the hormones that decrease your hunger to be produced.
This can increase your hunger and lead to overeating.
6. Drinking Calories: Drinking calories promotes overeating by increasing hunger while not providing any nutrients to sate it.
Drinking calories also causes your body to detox, which is a stress to your body. This stress causes you to produce the stress hormone cortisol. Elevated levels of cortisol promote fat storage around your midsection.
7. Eating Food with Mold: Certain types of foods contain mold that can increase your insulin levels and cause you to gain weight.
8. Eating Too Many Carbohydrates: Eating too many carbohydrates can drastically increase your insulin levels.
9. Eating Too Much Fruit: Eating too much fruit can increase your insulin levels.
10. Eating certain Protein Sources: Some protein sources such as gluten containing grains or dairy products can increase insulin levels.
11. Eating Sugar: Eating a lot of sugar causes a drastic increase in insulin that causes weight gain. Sugar also suppresses the hormone that controls your appetite.
This causes you to eat more and also causes you to eat faster.
12. Drinking Smoothies: Drinking too many fruit smoothies can increase your insulin levels.
13. Eating Too Much: Eating too much of anything causes your body to produce insulin that causes weight gain.
14. Being Female: The female hormone estrogen promotes the storage of fat around the waist.
15. Hormonal Imbalance: A hormonal imbalance can lead to increased hunger and cravings, leading to weight gain.
16. Eating Before Bed: Eating before bed causes your body to be activated in a way that promotes growth. This means using stored energy that leads to weight loss.
Not allowing your body to enter the rest stage of sleep can increase weight gain because your body never has time to use its energy stores.
17. Eating Foods with Trans Fats: Certain types of foods such as biscuits or cakes contain trans fats that drastically increase your weight by damaging your cells and causing them to store fat.
18. Overeating: Eating too much of anything can cause weight gain.
19. Not Burning Off Calories: When you don’t burn off the calories you eat, they get stored as fat.
20. Drinking Alcohol: Alcohol interferes with your body’s ability to metabolize fat.
21. Eating Too Much Dairy: Certain types of dairy products contain the sugar lactose, which gets converted into fat if your body doesn’t have the necessary amount of lactase to digest it.
22. Eating Junk Food: Certain types of food such as fast food can drastically increase your insulin levels.
23. Eating Too Many Fruits: While fruits are healthy, eating too many of them can increase your insulin levels.
24. Eating Too Much Meat: Certain types of meat such as pork or beef contain hormones that get stored in your body as fat when ingested in excess.
25. Eating Too Much Salt: Consuming too much salt causes your body to retain water, which increases weight.
26. Drinking Alcohol on an Empty Stomach: Drinking alcohol on an empty stomach causes your blood sugar to plummet, which leads to the desire to eat foods that are harmful for you.
27. Drinking Coffee: Drinking too much coffee interferes with your body’s ability to burn fat.
28. Eating Carbohydrates Without Protein: Eating too many carbs without the balancing effect of protein causes insulin levels to spike, which causes fat storage.
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