Insulin does not make us fat
This is probably one of the inputs “thorn stuck” I had a long time since I had always wanted to talk about the myth that insulin makes us fat people, is why I decided to write 2-3 articles
The reason why I write now is not because I have more free time (in fact until the end of this month will not be able to write long songs), but by the stir formed through the story of the teacher who lost more than 10 kg eating at McDonalds.
This is an issue that I defended on both sides, ie, at the time I argued that high – fat diets are healthy and now I have to put myself on the other side and defend that high carbohydrate diets make us lose the same fat. Anyone who knows me knows that my ideal diet is “low carb” (low – carb) but other independent issues to fat loss such as cholesterol, fasting glucose, higher levels of mitochondria (the furnace where burns fat) or simply improving inflammation, then, what makes us overweight? The answer is simple, the caloric excess and sedentary lifestyle.
Myth 1: Low-carbohydrate diets make us lose more fat than most diets.
This is the most repeated myth in our present age. A few years ago fats were responsible overweight and cardiovascular disease, they are now carbohydrates. As I mentioned above, I am not in favor of diets where carbohydrates are the base with 70% of total calories daily as many heavyweights nutritionists recommend, but when we talk about body composition fortunately unchanged.
When we talk about studies of high – fat diets versus high carbohydrate diets we found this:
As we can see people doing a diet low in carbohydrates had greater weight loss unlike the conventional diet, when arrived at 12 months the difference becomes much shorter. This is because most studies, low-carbs diets have higher intakes of protein, which benefits fat loss, and the second fluid loss and lowering our glycogen stores.
We must understand that on average, 1 g glycogen stores 3-4g of water (which is why many say that creatine fat, a concept that is ” bullshit “). In this study we observed however that people with diets low in carbohydrates had better lipid profiles (cholesterol), one of the reasons why I am in favor of low-carb.
An example of what I comment are Kitava, people who have a diet 70% carbohydrate and have no obesity, where even some have muscled and with a % fairly low fat bodies, however, Kitava are active, very different from most Western trait.
Myth 2: The ketogenic or very high-fat diets do not make you fat because it does not raise insulin.
For this myth we must divide it into two parts:
- Diets high in fat fatten us more easily
- Insulin also increases with fat
When we make a diet high in fat, and we overdo on calories ingested, it accumulates as body fat through the ASP (Acylation Stimulating Protein). In fact, excess fat 20% more than the same amount as carbohydrate accumulates. This is because of the excess carbohydrates are stored as glycogen and part is oxidized by cells due to a decrease in lipolysis (the process by which fat is degraded).
In the case of excess fat and subsequent stimulation of ASP, increased transport of glucose into fat cells (where fat is stored), insulin release is increased occurs, as mentioned in point 2, and it produces a decrease in liver fat degradation. In fact as we can see in the study, the body does not need insulin to store fat.
Regarding point 2, any macronutrient may elevate insulin either carbohydrate, fat or protein. As we can see in the study insulin An index of foods: the insulin demand generated by 1000-kJ portions of common foods. Anyway, as I spoke to one of my articles protein combination + carbohydrates raises more insulin than eating just carbohydrates, however protein diets are the best diets when losing fat, contradicting what many say about insulin.
I know many of you will have questions or opinions upon this article but remember that this has only just begun and that there is much more to see, meanwhile, Recollect that when we speak only fat loss, the key will always be exercise and caloric deficit.