Turn your body into a 🔥FAT BURNING🔥 machine

4 tips to achieve it

If you do any of these it will help you, if you put all 4 together you will become a fat burning machine and improve your blood sugar levels Avoid insulin spikes, and improve your health

Why am I interested?

Well, if you want to lose weight, lose fat, never suffer from insulin resistance (which you may already be suffering to some degree without knowing it) or diabetes 1 or 2

You are interested because this topic happens in your body, even if you do not consider it

Glucose (popularly known as "blood sugar"), which we obtain mainly through food, is our main source of energy. And its concentration affects a large number of processes in the body "Its concentration can fluctuate wildly throughout the day, and sudden increases (so-called glucose spikes) affect everything from our mood, our sleep, our weight and our skin to the health of our immune systems, the risk of coronary heart disease and our chances of conceiving a baby"

Here I will leave you 4 tips that will help you in a healthy way WITHOUT SPENDING on products They are bound to know them and make them

1. THE ORDER IN WHICH YOU EAT IS VERY IMPORTANT

"Two meals with the same foods (and therefore the same nutrients and calories) can have considerably different impacts on our bodies depending on how their components are ingested" Thus, according to a Cornell University study published in 2015, eating foods rich in fiber, protein and fat first, and leaving starches and sugars for last, can reduce the glucose spike by up to 73%. "The explanation for this surprising effect is related to the functioning of our digestive system. If starches or sugars are the first to reach the stomach, they pass into the small intestine (and then into the bloodstream) very quickly, creating a peak of glucose"

FIRST, A PLATE OF VEGETABLES

On the other hand, if before eating, for example, a pasta dish, you start the meal with some vegetables, its fiber acts by slowing down gastric emptying. And this helps food to pass from the stomach to the small intestine more slowly.

If you are going to eat out and you are not sure if you can eat vegetables at first, take the starter at home But that's not all: "fiber also creates a viscous mesh in the small intestine, which makes it more difficult for glucose to reach the bloodstream," the author remarks.

The end result of all this is that "the speed at which glucose reaches the blood is reduced and, therefore, the glucose curves are flattened."

THEN PROTEIN… MEAT, FISH, EGGS OR VEGETABLES

They are foods rich in protein and fat that, like fiber, slow down gastric emptying.

In this category we can also include other ingredients such as avocado and oil, rich in good fats. CARBOHYDRATES AND SUGARS, AT THE END (simple and complex)

Leave bread, pasta, fruit or sweets for last because, thanks to the effect of fiber, protein and fat on your intestine, the large amount of glucose they provide will be absorbed more slowly. "When we eat food in the proper order, we not only reduce the speed at which the blocks go down, but we decrease the number of blocks thanks to the mesh that fiber provides us in the intestine. The slower the glucose seeps into our stream We can eat exactly the same thing, but eating carbohydrates at the end generates a great improvement in our physical and mental well-being"

2. BREAKFAST, BETTER SALTY THAN SWEET

Starting the day with a bowl of refined cereals can skyrocket glucose levels. "They are pure starch, without a trace of fiber, with added sugar" "First thing in the morning, when we are fasting, is when our bodies are most sensitive to glucose. Our stomach is empty, so anything that reaches it will be digested extremely quickly. Therefore, eating sugars and starches for breakfast usually causes us the biggest glucose spike of the day," he adds. To avoid this, opt for salty breakfasts. A toast (better if it is whole wheat) with avocado or hummus, a Greek yogurt with nuts and flax seeds, an omelette or a scramble are good options for the author. "Eating a salty breakfast will help you curb hunger, banish cravings, give you an energy boost, sharpen mental clarity, and much more for the next twelve hours," she remarks. She believes that starting with proteins will also help satiety, due to the thermogenesis effect of food.

3. AVOID SNACKS OR SNACKS AND, IF YOU CAN'T, ALSO OPT FOR SALTY PROPOSALS

Constantly snacking causes the cells to "get used" to obtaining energy in the form of glucose every few hours and to demand it, which favors us accumulating fat instead of burning it, explains the researcher. It will generate a habit of bringing high ghrelin all the time and you will be hungry "To increase your metabolic flexibility, eat larger, more substantial meals so you don't have to snack every hour or two," she advises. If you have to snack on something, it is better that you bet on salty options than on sweet ones... and that you leave the sweet ones for dessert

4. MOVE AFTER EATING

Muscles need energy to move. Knowing it and, above all, taking advantage of it, can also help us flatten glucose curves

"If you're going to eat something sweet or starchy, use your muscles afterwards. They'll be happy to soak up the excess glucose as it hits your blood and you'll lessen the glucose spike, reduce the likelihood of weight gain, and prevent a crash in blood sugar." energy," he concludes.

In fact, there are studies (I have tested it with the glucose meter in my blood levels) that the glucose peaks are lower throughout the day on the days that you exercise... when there is no exercise, the peaks are higher even consuming the same amount meal

Imagine that... what a big mistake to eat worse on days you don't exercise, and that's what most people do

I recommend about 3 series of 10 squats or walk 15 min after a meal, this will make your muscles turn on the machine and the glucose peak will be less The myth of walking after each meal that your grandparents used to say to "make what you eat go down" is not far from reality after all.

NOTE: if you have close relatives with DIABETES, this information interests you... and you can also share it with them, give health...

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