I lost weight and gained good health by retraining my pancreas. The pancreas produces insulin to regulate blood sugar (glucose) after meals. When we eat diets high in simple carbohydrates, we force our pancreas to work overtime to produce enough insulin to control rising blood sugar. But the more obese and sedentary we become, the more work the pancreas is forced to do, because the muscles and other cells become resistant to insulin. The pancreas eventually exhausts itself when it can no longer keep up. Blood sugar then rises and so develops pre-diabetes, or diabetes. And more obesity. And obesity related diseases.
So how can you retrain your pancreas?:
1. Avoid simple (white) carbs
Instead, eat complex carbs which have a “low glycemic index.” They raise blood sugar less rapidly, and are slow to digest. I eat lots of complex carbs like brown rice, sweet potatoes, and whole grain breads.
2. Avoid animal fats
Unhealthy animal fats, just like simple carbs, promote overeating, and also seem to”poison” the pancreas’ ability to produce insulin.. They raise blood sugar very fast, then crash – that combined with stress, makes us more prone to “emotional eating.”
3. Avoid sugar (in all its forms)
I don’t eat a low-carb diet but I do avoid sugar. It is highly addictive and fuels your appetite for the wrong foods. It’s everywhere in prepared food; and has many aliases: fructose, agave nectar, high fructose corn syrup, dried cane juice…Even items labeled as “low-fat” have a lot of added sugar to compensate. This is why it’s so important to read labels and cook your own food.
4. Avoid soda
I don’t drink soda (regular or diet) or juice. It’s full of sugar which destroys the body. I drink water or green tea instead, both have natural health benefits and are great for weight loss.
5. Build muscle
Building or maintaining muscle may be as, or more important than losing weight. Maintaining muscle is crucial for preventing diabetes and other obesity related diseases. Muscle also helps to burn dangerous body fat. Weight training makes up half of my exercise routine. Ladies too are encouraged to do weight training. I also eat a lot of protein which not only helps to build muscle, but also helps me to avoid all of the above (1-4).
Try following all 5 rules for at least 2 weeks and notice how much better you feel and look!