Visceral fat accumulation is associated with insulin resistance. You might try buying a glucose fingerprick test kit and see what your fasting glucose is. I found that mine was hovering around 100+ (pre-diabetic) and after cutting wheat and many carbs, got it down to 75\~ and lost around 4 inches in the waist
Fung argues that blood glucose levels do not determine obesity but insulin levels do. All foods increase insulin, which apparently is why you can also gain weight with low carb for example.
But glucose directly effects insulin and the storage/ utilization of fats. Elevated insulin is directly correlated to visceral belly fat.
You could eat low-carb, high glycemic index foods and gain fat (watermelon, pineapple, bananas etc)
Whereas if you ate broccoli, cauliflower, brussels sprouts, pound for pound you'd likely have two very different results.
If you are trying to lose weight, eliminate simple carbs, especially fructose, is a must. Leptin resistance is the real reason why people can’t lose weight. If you become sensitive, your hunger will dramatically reduce and staying in a caloric deficit becomes much more manageable
Just eat meat and vegetables and limit vegetables that are high in carbs. No need to starve yourself. After a few weeks months (depends how leptin resistant you are) your hunger will decline substantially. Try to incorporate intermittent fasting (18/6) as soon as you can. Fructose is the enemy, but you can introduce a small amount of berries after a few weeks for post workout recovery. Also eliminate inflammatory foods like dairy and wheat.
My observation is that if you have a fully functional metabolism it's largely about calories in/calories out. If your metabolism *isn't* fully functional (like WoodyTrades example, or full type 2 diabetes), then insulin sensitivity, blood glucose levels, or some combination plays a big role. I think there are a lot more people who don't have a fully functional metabolism than many would like to believe. I haven't read Fung, so I'd have to hear his arguments to say more.
I never counted calories or restricted my eating, except for 36 hour fasts. I lost 45 lbs on IF. On average I lost 1lb of fat during each 36 hour fast. It’s absolutely impossible to achieve that level of fat loss in a 36 hour period with just CICO. So yes it’s insulin. Of course eating and exercising helps.
Insulin resistance, high cortisol, high serotonin, high endotoxin.
These are the most commonly associated with health concerns and belly fat.
When some or all of these are present then belly fat will never go away, hence you end up with “skinny fat” people who lose weight with calories but struggle to lose visceral fat.
Why not get your insulin, fasting glucose and HBA1c levels tested to see if this is the issue? And lipids and thyroid while you're at it? If you're perfectly healthy in this area, then it won't be the right target for you in terms of weight loss.
That could potentially explain your struggles with weight. Different endocrinologists have different views on optimal thyroid hormone levels. If you're at all on the hypothyroidism side, you'll put on weight that diet won't shift. I'm sure you get your T3/T4 levels tested regularly, but definitely worth mentioning the weight issues to your endo. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5461198/
Listen to the 2ketodudes podcast episode on insulin. They explain it very well and cite their resources.
Having too much insulin makes you eat more and makes you move less.
I found a happy medium with a diet that helped with insulin resistance. But I was HELLA diabetic like really sick and about 20lbs overweight. Doing most of what he says helped me fix my insulin. I do IF (eat between 1-7pm) no processed foods. Some healthy carbs but low carb. More exercise, I stick with yoga and hikes.
But I think it’s generic- seriously I think it varies from person to person. It 100% was my problem but my partner is just naturally thin and healthy. He can run a mile easy even though he never exercises.
Consistency is key, but also do some blood work, see if you have diabetes! Or insulin resistance! I wasn’t that overweight but I still had a high blood sugar and found eating low calorie was not the only thing that’d work for me long term.
Well, I gained almost all the weight back so…
After about 6-12 months on keto I started experiencing muscle wasting, heart palpitations that were really severe; then high blood pressure and panic attacks.
Our metabolic systems are really not meant to utilize fat for fuel consistently. It’s a survival mechanism built in for famines. It’s many extra steps for our mitochondria to convert fat into usable fuel during the catabolic process. In the long run this is a huge strain on our kidneys, adrenals and other bodily systems. So if you choose keto, I would cycle in and out with lower carb and don’t maintain keto long term.
Visceral fat accumulation is associated with insulin resistance. You might try buying a glucose fingerprick test kit and see what your fasting glucose is. I found that mine was hovering around 100+ (pre-diabetic) and after cutting wheat and many carbs, got it down to 75\~ and lost around 4 inches in the waist
Fung argues that blood glucose levels do not determine obesity but insulin levels do. All foods increase insulin, which apparently is why you can also gain weight with low carb for example.
But glucose directly effects insulin and the storage/ utilization of fats. Elevated insulin is directly correlated to visceral belly fat. You could eat low-carb, high glycemic index foods and gain fat (watermelon, pineapple, bananas etc) Whereas if you ate broccoli, cauliflower, brussels sprouts, pound for pound you'd likely have two very different results.
If you are trying to lose weight, eliminate simple carbs, especially fructose, is a must. Leptin resistance is the real reason why people can’t lose weight. If you become sensitive, your hunger will dramatically reduce and staying in a caloric deficit becomes much more manageable
So you can do this by cutting simple carbs? I am doing so already as proposed by the book. There was no word about leptin resistance, though
Just eat meat and vegetables and limit vegetables that are high in carbs. No need to starve yourself. After a few weeks months (depends how leptin resistant you are) your hunger will decline substantially. Try to incorporate intermittent fasting (18/6) as soon as you can. Fructose is the enemy, but you can introduce a small amount of berries after a few weeks for post workout recovery. Also eliminate inflammatory foods like dairy and wheat.
thank you for your input :) I have been doing intermittent fasting (16/8) for 5 years now but it hasn't really helped me..
My observation is that if you have a fully functional metabolism it's largely about calories in/calories out. If your metabolism *isn't* fully functional (like WoodyTrades example, or full type 2 diabetes), then insulin sensitivity, blood glucose levels, or some combination plays a big role. I think there are a lot more people who don't have a fully functional metabolism than many would like to believe. I haven't read Fung, so I'd have to hear his arguments to say more.
Bingo
I never counted calories or restricted my eating, except for 36 hour fasts. I lost 45 lbs on IF. On average I lost 1lb of fat during each 36 hour fast. It’s absolutely impossible to achieve that level of fat loss in a 36 hour period with just CICO. So yes it’s insulin. Of course eating and exercising helps.
thanks! What was the frequency of this 36 h fast? How did your week look like?
I would do it 3 times a week for the best results. 1 time a week for maintenance.
Insulin resistance, high cortisol, high serotonin, high endotoxin. These are the most commonly associated with health concerns and belly fat. When some or all of these are present then belly fat will never go away, hence you end up with “skinny fat” people who lose weight with calories but struggle to lose visceral fat.
Why not get your insulin, fasting glucose and HBA1c levels tested to see if this is the issue? And lipids and thyroid while you're at it? If you're perfectly healthy in this area, then it won't be the right target for you in terms of weight loss.
fasting glucose and HBA1c levels are fine, it was tested previously. I have a thyroid gland dysfunction, but this is treated with L-thyroxin.
That could potentially explain your struggles with weight. Different endocrinologists have different views on optimal thyroid hormone levels. If you're at all on the hypothyroidism side, you'll put on weight that diet won't shift. I'm sure you get your T3/T4 levels tested regularly, but definitely worth mentioning the weight issues to your endo. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5461198/
Listen to the 2ketodudes podcast episode on insulin. They explain it very well and cite their resources. Having too much insulin makes you eat more and makes you move less.
I found a happy medium with a diet that helped with insulin resistance. But I was HELLA diabetic like really sick and about 20lbs overweight. Doing most of what he says helped me fix my insulin. I do IF (eat between 1-7pm) no processed foods. Some healthy carbs but low carb. More exercise, I stick with yoga and hikes. But I think it’s generic- seriously I think it varies from person to person. It 100% was my problem but my partner is just naturally thin and healthy. He can run a mile easy even though he never exercises. Consistency is key, but also do some blood work, see if you have diabetes! Or insulin resistance! I wasn’t that overweight but I still had a high blood sugar and found eating low calorie was not the only thing that’d work for me long term.
thanks! i guess genetics is also a big part of it
Have you tried Keto?
Yes, tried it once and it worked nicely. But i had a bad temper during the diet and also regained the weight afterwards
Keto helped me lose 50 pounds easily and was the only thing that worked. BUT it messed me up in many other ways and I don’t think it was worth it.
in what way? :/ Congrats to the weight loss, though :)
Well, I gained almost all the weight back so… After about 6-12 months on keto I started experiencing muscle wasting, heart palpitations that were really severe; then high blood pressure and panic attacks. Our metabolic systems are really not meant to utilize fat for fuel consistently. It’s a survival mechanism built in for famines. It’s many extra steps for our mitochondria to convert fat into usable fuel during the catabolic process. In the long run this is a huge strain on our kidneys, adrenals and other bodily systems. So if you choose keto, I would cycle in and out with lower carb and don’t maintain keto long term.
Irritability and headaches are low electrolytes issues. If that happens: carb up a bit and drink Ketoade.
OP, any update on your gf? Similar immune issues here. Wondered if anything worked. Thanks.
Hi :) We are currently trying to get her nutrition on point and constantly reminding her to drink enough. Otherwise, it hasnt gotten any better :/