Keep insulin and blood sugar at bay to lose weight

A major study published by the American Journal of Nutrition and which covered the beauty of 120,000 participants monitored for 16 years established that people who chose healthy eating habits lost weight (and maintained weight loss) more than those who have chosen to do weight loss diets to lose weight. Among the good eating habits that made the chosen sample lose weight in a stable way, there is a diet with a low glycemic index and a low insulin index , but with a view to a healthy and balanced diet, therefore with carbohydrates.
What does low glycemic index and low insulin index mean?The two things are not synonymous, in fact, even if they cause the same thing: it is a question of choosing foods that do not cause insulin spikes in the blood, but that keep insulin stable, even through blood sugar. According to the researchers, in fact, foods that suddenly raise the insulin response favor overweight, especially in the abdominal area. Not that insulin is an enemy to be killed: quite the contrary. It is a hormone responsible for our sense of satiety and above all very important for nourishing our cells. However, excessive insulin production, caused by other and sudden spikes in blood sugar or an excessively protein meal, is definitely something to avoid if we don’t want to “convert into fat” everything we eat.Here are five useful habits that according to the study would help us to keep the extra pounds off and have a stable weight without resorting to diets: 1) According to the researchers, our diet must never be missing: yogurt, nuts, fish, shellfish and shellfish, skinless chicken. 2) The researchers found no weight difference between those on a skimmed dairy and low-fat cheese diets versus those on a whole-dairy, full-fat or aged cheese diet. That’s why eating skim and fat-free does not lead to lasting weight loss.

3) Diets with too much red meat and industrially processed meats (cured meats, sausages, breaded meat) associated with high glycemic index foods (potatoes, bread, pasta) are associated with an accumulation of fat over time.
4) Ok to meat and fish (also red meat but in moderation) associated mostly with fibrous and green leafy vegetables. This combination helps to reduce unwanted pounds and stay lean.
5) Eggs and cheeses should be associated with foods with a low glycemic index: whole grains (therefore also pasta and brown rice), legumes, vegetables, wholemeal flours. honey, nuts, seeds. Conversely, with foods with a high glycemic index (sugar, bread, pasta and white rice, pizza) these foods promote the accumulation of fat.
Ultimately, therefore, it is best to eat whole grains, tubers and legumes as an accompaniment to eggs and cheeses and vegetables for lunch; fish, lean meats and occasionally red meats for dinner with only vegetables. Breakfast with yogurt, whole grains and whole grain products and fruit and nut based snacks.
This is the healthy diet that wins in the long run.