Nutrition Insulin Balance and Achieving a Healthy Weight Loss

Many of us have an expectation to lose weight working out in the gym for hours during weeks, months and even years. But after all this hard work we are left disappointed not seeing the weight coming off. What may be the cause of not losing weight? – Blood insulin level!


It has been discovered that 80% who live in the United States have insulin resistance (Weness).

What is insulin?

Insulin is a hormone that manages blood sugar levels and has many tasks to perform in our bodies like regulating fat metabolism. Insulin is the hormone that is involved in fat loss and fat storage as being one of the key functions in our bodies (Owens).

The job of insulin in losing body fat is to remove surplus glucose from the blood stream and eventually stored in the liver and muscles as glycogen. Glycogen is the main source of stored glucose (end product of carbohydrate metabolism) in sorted out tissues in our bodies (Berardi).  Bottom line, the quality, and quantity of carbohydrate consumption do have a straight influence of gaining or losing body fat (Owens).

Watch what you eat

While there are so many fad diets and conflicting information on what we should be eating, its important to keep it simple. Focus on eating real and natural foods, not processed man-made foods that could harm your health over time.

It is recommended to follow the PFC Method, which stands for Protein, Fat, Carbohydrate. To be more specific, it’s best to consume animal-type protein foods, healthy fats, fruit and vegetable type carbohydrates. This is a successful way of eating balanced. Better than the KFC-way like consuming processed carbohydrates and Frankenfat-type foods.

For instance, consuming a Cliff bar and a bottle of Gatorade after a workout will set you up for failure if you are trying to lose body fat. Your blood sugar levels will be too high which result in low moods and cravings later on. The best post-workout snack to consume is to follow the PFC method. For instance have two boiled eggs, ½ cup of berries, and a handful of almonds (Weness).

Keep insulin in balance

Some of us believe that consuming the yolk in eggs could raise your cholesterol and/or heart disease. It has been discovered in the latest research that consumption of eggs is not associated with heart disease (Virtanen). However, processed carbohydrates and trans fat type foods like cereal, bread, crackers, bagels, and muffins, cakes, and other refined sugar products might cause insulin resistance and heart disease (Carper).

In conclusion, the key to losing weight is to eat good quality animal protein, healthy fat, and fruit and vegetable type carbohydrate type foods every three to four hours, which results in keeping your blood sugar levels in balance.


1.    Weness, Cassie, and Kara Carper. “All Month at the Gym & Still No Weight Loss.” Dishing Up Nutrition. Minneapolis, MN, 28 Jan. 2012. Radio.

2.    Owens, Paula. Fat Loss Revolution: 12 Weeks to a Hot’n Healthy Body at Any Age. Phoenix, AZ, 2012. Print.

3.    Berardi, John and Ryan Andrews. The Essentials of Sport and Exercise Nutrition. Precision Nutrition, 2016

4.    Virtanen, Jyrki K et al. “Associations of Egg and Cholesterol Intakes with Carotid Intima-Media Thickness and Risk of Incident Coronary Artery Disease According to Apolipoprotein E Phenotype in Men: the Kuopio Ischaemic Heart Disease Risk Factor Study.” The American Journal of Clinical Nutrition, vol. 103, 10 Feb. 2016, pp. 895–901.

5.    Carper, Kara et al. “Understanding Your Cholesterol Numbers.” Dishing Up Nutrition. 27 Feb. 2016.

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