How to improve our insulin sensitivity to help us lose weight

How to improve our insulin sensitivity to help us lose weight

Insulin is one of the most important hormones when it comes to controlling our energy and weight . Associated with many aspects of health, this molecule can also help us improve how we accumulate fat.

Sensitivity to this hormone is one of the ways we have to explain its action in our body . Therefore, when we talk about improving sensitivity we are actually mentioning a substantial physiological and metabolic benefit. How do we get it? The secret is in the muscle.

What are the benefits of good insulin sensitivity?

Correct insulin sensitivity is necessary to properly manage metabolism. This involves the mobilization of sugars or their storage. It also promotes the consumption of fats. Insulin sensitivity means that our cells have the appropriate receptors and are capable of receiving the insulin signal with complete autonomy.

On the contrary, insensitivity to insulin means that the cells have lost the ability to react to it. This results in metabolic failure and diseases like diabetes. Energy control also works worse, more fats and sugars accumulate, and weight can be gained.

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Maintaining better energy levels will help us feel more vital and want to do more exercise . Blood glucose levels will remain stable because it will be stored correctly in muscles and liver, and will prevent heart and other cardiovascular problems.

It will also improve the absorption of protein in the muscle tissue , as the metabolism will promote muscle hyperplasia, which will make the muscle more powerful and even increase in size and consequently improve insulin sensitivity in a delicate cycle but stable. This, of course, will help to better control body weight.

Improve insulin sensitivity and weight: the secret is in the muscle

Insulin is a hormone secreted by the pancreas and responsible for mobilizing sugars in the blood, among many other things. As we can deduce from what we mentioned, fat, excess sugar and sedentary lifestyle generate an insensitivity to this substance . Insulin encourages the activation and consumption of sugars in the muscle. This is important because muscle is the body’s highest energy consumer.

In addition to its own consumption, the muscle also needs energy to grow . The more muscle, the more carbohydrates are consumed in it, both for its energy needs and for the needs to generate more and more. It is the muscle itself that promotes the accumulation of sugar and its transformation into muscle glycogen.

In short: the more muscle, the less fat accumulation and, therefore, less weight . In addition, this energy expenditure promotes a series of metabolic signals that help maintain insulin sensitivity. Like the tail-biting whiting, the more insulin sensitive it is, the easier it is to get more muscle and the more energy it burns.

Optimize muscle gain: this is how it works

Certainly, there are some very clear and well-studied values ​​on the ability to gain muscle and that are dependent on habits. Among them is a diet with a high concentration of proteins. Many of the amino acids that we digest go to the muscle, either for repair and maintenance reasons, or for the need to generate new bundles.

But taking more protein does not, per se , build more muscle. To be able to do this, it is essential to exercise together with a minimum daily amount of protein. It takes between 1.2 and 1.8 grams per kilo to allow for muscle hypertrophy (overgrowth). The normal recommended amount of daily protein is 1.6 per kilo, which means about 112 grams for an adult person weighing 70 kilos, double the daily amount recommended by the WHO.

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But, we insist, it is essential to do enough exercise to take advantage of that protein. If not, the only thing we will have is an excess that will be eliminated through the excretory system . In the body, proteins are converted into amino acids that will form necessary new proteins. If there is an excess of these, they are converted by the catabolic pathway of amino acids into ammonia and, from there, to urea; which will end up in the urine.

This is also important because if we have a uric acid problem, taking excess protein could have negative consequences , although for a healthy person it should not be a problem. In any case, exercising, especially if it is muscle building, we will convert those proteins into muscle, which is what interests us and, with this, we will improve our sensitivity to insulin with all that it entails.

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