Is your blood sugar helping or hindering your fat-loss?
Each time we eat a meal our insulin spikes. This is totally normal and depending on the type of meal you eat it can be a big spike or a small spike. Why does this matter? Well, insulin has several effects on our system that can influence fat loss:
Promotes Fat Storage: Insulin is a hormone that helps regulate blood sugar levels by promoting the uptake of glucose (sugar) into cells, including muscle and fat cells. After a meal, especially one high in carbohydrates, blood sugar levels rise, causing insulin to be released. Insulin signals the body to store excess glucose as fat, especially if energy needs are already met.
Inhibits Fat Breakdown: High levels of insulin inhibit lipolysis, the process by which fat stores are broken down and used for energy. When insulin is elevated, the body shifts from burning fat to storing it, which can slow down fat loss if calorie intake consistently leads to insulin spikes.
Increased Hunger: Insulin spikes can sometimes cause blood sugar levels to drop quickly after the initial surge, leading to feelings of hunger and cravings soon after eating. This can make it harder to stick to a calorie deficit and promote overeating.
What can I do about it?
There are some super easy things we can do to reduce the size of insulin spikes after a meal:
Timing and Composition of Meals Matter: While insulin spikes are a natural part of eating, they can be mitigated by consuming balanced meals with protein, fat, and fibre, which slow the absorption of glucose and promote more stable blood sugar and insulin levels. This can support fat loss by preventing large fluctuations in hunger and reducing fat storage signals.
Move after a meal: It has been discovered than if you use a little of the available glucose straight away it can reduce an insulin spike by more than 50%! Only a really small amount of movement is needed such as a 10 minute walk directly after a meal.
In conclusion
Managing insulin levels through balanced meals can support fat loss by encouraging the body to use stored fat for energy rather than constantly promoting fat storage. When meals are balanced with a mix of protein, healthy fats, fiber, and complex carbohydrates, the rise in blood sugar—and consequently insulin—tends to be more gradual. This helps maintain steady energy levels and reduces the risk of sharp spikes and drops in blood glucose. With more stable insulin levels, the body becomes more efficient at accessing fat stores for fuel, especially when in a calorie deficit.
By keeping insulin spikes under control, fat storage is minimized, and the body is less likely to rely on newly consumed calories for energy, instead turning to fat reserves. Moreover, balanced meals help prevent the insulin-driven hunger spikes that can lead to overeating, making it easier to maintain a calorie deficit over time. This approach supports long-term fat loss in a sustainable way, helping individuals avoid the cycles of overeating and fat storage that often accompany erratic blood sugar levels.
The key is not to eliminate carbohydrates or insulin responses entirely but to structure meals in a way that promotes stable energy levels and supports fat metabolism, contributing to an overall healthy and sustainable fat loss process.
If you would like more support on your fat-loss or wellness journey, I’d love to help!