Improve your insulin sensitivity, starting with your next meal. Here are six ways to do it.
The Key: Insulin Sensitivity
You really can improve your insulin sensitivity right away, and at the same time coax your body into losing fat. Plus, when you do improve your insulin sensitivity over the long run, it's possible you may not have to ever pay attention to fat loss tips again because you'll have set your body up to stay continually lean, even in the face of future increased calorie intake.
Insulin sensitivity largely determines how lean you are and how muscular you are. It improves the way your body partitions energy so that food calories are preferentially shuttled to muscle instead of fat. If insulin sensitivity is poor, you might look and feel squishy, or you might be reasonably lean everywhere except for a layer of overflowing fat around your waist that reminds everyone of the miniature volcano you once made for a school science project.
Six Insulin-Sensitizing Tricks
- Take 4 to 6 capsules of cyanidin 3-glucoside (Indigo-3G®) before dinner. The insulin sensitizing effects of this naturally occurring substance compare favorably with some insulin sensitizing prescription drugs.
- Take 2 tablespoons of vinegar before bed and/or use it as a salad dressing. Taking it before a meal can raise post-meal insulin sensitivity by 30 to 40%.
- Sprinkle 2-3 teaspoons of cinnamon into your breakfast oatmeal. It slows down how fast your food digests and reduces fasting insulin levels.
- Take 1 teaspoon of psyllium (found in Metamucil) twice a day. Researchers found that using it for 8 weeks reduced all-day blood sugar levels by 11%.
- Take a combined 3 grams of DHA and EPA a day. Fish oil not only makes cells more sensitive to insulin, but also reduces the secretion of insulin by the pancreas.
- When sitting down to a meal, make sure you eat some protein, fat, or vegetables before you take even a bite of a "starchy" carbohydrate. Studies have shown this practice leads to significant reductions in post-meal blood sugar levels, simply by slowing down the digestion of those carbs.