People with high insulin resistance can lose weight more effectively by limiting their carbohydrate intake.
Metabolic flexibility is a term that refers to the body’s ability to use, to a greater extent, the nutrient it receives the most from as its main source of energy. People who can activate this mechanism burn fat more efficiently. In addition, these individuals have a greater percentage of muscle mass, which is more difficult to lose over time. This is because the body has adapted to the type of diet that the individual in question feeds it.
Optimization of energy sources
Before you establish a diet to lose weight, it is important to know where you as an individual get the energy your body needs. In this way, people with good metabolic flexibility can adapt to the nutritional substrate they receive through food.
When we classify people into groups, we are essentially looking at where they get the majority of their energy from. A diet rich in carbohydrates means using glucose as the main source of energy. If you go through a fast, however, the body can prioritize fat as an energy substrate, and at the same time preserve the integrity of the muscle tissue.
People who eat a low-carbohydrate diet use fat for energy, while sparing both muscle and liver glycogen. However, not all individuals have this ability, as it is primarily related to the metabolic health of the specific person. Therefore, it is important that you look at how you can optimize your personal metabolism.
Metabolic flexibility depends on insulin resistance
One of the factors that mark an individual’s metabolic flexibility is their resistance to insulin. For this reason, diabetics lose more weight on a low-carbohydrate diet. However, people who have sufficient sensitivity to this hormone can, on the other hand, reduce their body mass with a diet rich in sugar.
To reduce insulin resistance and improve this metabolic parameter, you can use several strategies, among which the following are worth noting:
Intermittent fasting is effective; In addition, you can increase the effect if you significantly reduce your carbohydrate intake, especially of simple sugars.
Do high-intensity interval training. Exercise can have a positive impact on the management of diseases such as diabetes, as shown by a study published in 2015. For this reason, both diabetics and pre-diabetics can use this type of exercise to reduce insulin resistance.
Going on a diet is more bearable with metabolic flexibility
Individuals with good health and metabolic flexibility have an easier time adapting to changes in diet. For this type of people, it is possible to establish a schedule of intermittent fasting and achieve satisfactory results. With this technique, the appetite is stimulated extremely little, while the loss of lean body mass is negligible.
But if you don’t have this ability, the best way to lose weight is usually to limit sugar intake. High insulin resistance can make it more difficult to lose weight. In fact, even within the framework of a hypo caloric diet, the person may have difficulty losing weight if the amount of carbohydrates is high.
Change your diet to improve health
In sedentary people, or people who do not participate in sports regularly. It is common to see high levels of insulin resistance. For this reason, it is important to establish a series of strategies that improve metabolic health before starting any diet to lose weight. These types of strategies include limiting carbohydrate intake and trying intermittent fasting. One should also add a training program for both strength and high intensity training, to the extent possible.
Once your metabolism is healthy, you can then set up a flexible diet plan. In this mode, your body will be able to prioritize nutrients correctly when producing energy. Metabolic flexibility is one of the reasons why it is more difficult for an overweight person to lose weight than for a person who is used to exercising to maintain muscle mass. You should reduce your carbohydrate intake and increase your exercise to reap these benefits.