What and when to eat to reduce insulin

Here’s a startling truth. I can make you fat. Actually, I can make anybody fat. How? I simply prescribe insulin injections. Giving people extra insulin inevitably leads to weight gain. In type 1 diabetes, when insulin levels are extremely low, patients lose weight no matter how many calories they eat. Give insulin – gain weight. No insulin – lose weight (even to the point of death). The implication is clear. Insulin causes weight gain. Knowing this is crucial, because if insulin causes weight gain, then losing weight depends upon lowering insulin. But instead, we’ve been told to focus obsessively on calories.
The standard (failed) weight loss advice is to restrict a few calories every day by reducing dietary fat and eating multiple times per day. This does not lower insulin much since dietary fat has little insulin effect and eating frequently constantly stimulates insulin secretion. This ‘caloric reduction as primary’ advice has an astounding failure rate. So, if you have tried calorie restriction to lose weight and failed, you are not alone.So here’s the situation. ‘Medicine’ tells you that obesity is a caloric balance and that you should eat less and move more. ‘Medicine’ tells you to eat a low-fat diet, and to eat 10 times a day. This advice fails virtually everybody. When you fail, ‘Medicine’ tells you it’s your fault for not being able to stick with the advice. Our advice was good, ‘Medicine’ tells you. You were just a failure.
Imagine, though we have a classroom of 100 pupils. One fails. It’s likely his fault. Maybe he played too many video games. But if 99 students fail, then it’s not a problem with the students. The problem is with the teacher. In obesity, the problem of rampant obesity means that it is obviously not the fault of the people. The fault lies with the official dietary advice.
Understanding that obesity is a hormonal disorder, not a caloric imbalance (as discussed in our last post) means that we must instead focus on the insulin effect rather than the number of calories to successfully lose weight. Reducing insulin depends mostly upon 2 things:
- What you eat
- When you eat
We often think and talk about the first problem, but both are equally important in lowering insulin levels.
What to eat
The three different macronutrients stimulate insulin to different degrees. Carbohydrates, particularly refined carbohydrates raise insulin the most. Protein also raises insulin significantly, although blood glucose remains stable. Animal proteins stimulate more insulin release compared to plant proteins. Dietary fat raises neither glucose nor insulin.
Most natural foods contain varying combinations of the three macronutrients and therefore raise insulin to varying degrees. For example, refined carbohydrate-rich foods like cookies have the greatest effect on raising insulin and glucose. Fat-rich foods like salmon have little effect on insulin. This differing ability to stimulate insulin means that foods also differ in their fattening effect. This is only common sense. 100 calories of cookies, is far more fattening than 100 calories of salmon. Period.The overlap between calories and insulin effect is what causes the confusion between the hormonal (insulin) hypothesis of obesity and the caloric hypothesis of obesity. Many people say that ‘A calorie is a calorie’, which is, of course, true. But that’s not the question I asked. The question is ‘Are all calories equally fattening’? To which the answer is an emphatic no. Insulin-stimulating foods like glucose are more fattening than non-insulin stimulating foods like kale, even if you have the same number of calories.
Certain factors increase insulin which encourages weight gain. The most important factors raising insulin are refined carbohydrates and insulin resistance. Fructose, from added sugar and fruits can directly cause fatty liver and insulin resistance. This leads the body to increase insulin secretion to compensate.
Other factors decrease insulin, protecting against weight gain. Acids found in fermented foods (sauerkraut, kimchee) and vinegar can lower the insulin effect of foods. Animal protein causes the secretion of incretin hormones that slows the absorption of foods thus lowering insulin. Thus meat has both pro- and anti- insulin effects. Fibre also has the same effect of slowing absorption and insulin effect.
Thus, the main principles for lowering insulin and losing weight would include the following, as detailed in The Obesity Code.
Rules for ‘What to Eat’
- Avoid added sugar – causes insulin resistance and high insulin
- Eat less refined grains – High insulin effect
- Moderate protein – excessive consumption can be fattening
- Don’t be afraid of eating natural fats – Low insulin effect
- Eat real unprocessed foods – refining increases insulin effects
Funny. That’s precisely the sort of no-nonsense advice your grandmother would have given.
When to eat
The second and equally important part of lowering insulin is understanding the question of ‘when to eat’. All foods, aside from pure fat, can raise insulin, which leads to obesity. But there is another important contributor to high insulin levels outside of food – insulin resistance. This refers to the situation where normal insulin levels are unable to force the blood glucose into the cells. In response, the body raises insulin in a knee-jerk reaction to ‘overcome’ this resistance, and these high levels will drive obesity. But how did insulin resistance develop in the first place?
Our body follows the biologic principle of homeostasis. If exposed to any prolonged stimulus, the body quickly develops resistance. A baby can sleep soundly in a crowded restaurant because the noise is constant, and the baby has become noise ‘resistant’. But that same baby, in a quiet house, will wake instantly at the slightest creak of the floorboards. Since it has been quiet, the baby has no ‘resistance’ against noises and thus awakens quickly.
If you listen to loud music constantly, you will become slightly deaf. This ‘resistance’ to loud noises protects the ear from damage. Raising the volume to ‘overcome’ this resistance works but only temporarily. Volume increases and you become progressively more deaf (resistant to loud noise), which leads you to raise the volume again. The solution is not to keep raising the volume, but to shut it off.
Think about the story of the boy who cries wolf. Raising the alarm constantly may work at first but eventually leads to the villagers becoming resistant to the signal. The more the boy cries, the less effect it has. The solution is to stop crying wolf.
Insulin resistance is simply a reaction to too much insulin. The body compensates by raising insulin, but that only makes things worse because higher insulin levels lead to more resistance. This is a vicious cycle.
- High insulin leads to insulin resistance.
- Insulin resistance leads to higher insulin.
The end result is higher and higher insulin levels, which drives weight gain and obesity. Therefore, a high insulin level depends on 2 things.
- High insulin levels
- Persistence of those high levels
Providing extended periods of low insulin levels can prevent the development of insulin resistance. How to provide those low levels? Periods of fasting.
This may sound strange, but this is the way we used to eat. Suppose you eat breakfast at 8 am and dinner at 6 pm. You eat for 10 hours of the day and fast for 14 hours. This happens every single day, and the reason we use the word ‘break-fast’. This is the meal that breaks our fast implying that fasting is simply a part of everyday life. The body spends roughly equal portions of every day in the fed (insulin high, storing fat) and the fasted state (insulin low, burning fat). Because of this nice balance, weight tends to stay stable over time. Up until the 1980s, this was pretty standard practice and obesity was not a big issue.
Somehow, we moved away from this traditional way of eating and now eat constantly. We frequently eat the minute we get out of bed in the morning whether we are hungry or not, believing that eating white bread and jam or whole grain cereal is better than eating nothing at all. We eat throughout the day and don’t stop until it is time for bed. Large surveys show that most Americans eat 6-10 times per day. Now our body spends the majority of time in the fed state, and we wonder why we can’t lose weight.Eating constantly does not provide the critical period of very low insulin to balance the high insulin periods. Persistently high insulin leads to insulin resistance, which leads only to higher insulin. This is the vicious cycle of weight gain that we must break with fasting.
For the boy who cried wolf, which is the better strategy? Stop crying wolf for a month, and then cry loudly once, or cry wolf constantly, but a little more softly? Similarly, to start burning body fat, you must allow prolonged periods of time of low insulin.
Rules for ‘When to Eat’
- Don’t eat all the time (time-restricted eating or intermittent fasting). Stop snacking.
- If you want to lose more weight – increase the fasting periods
We often obsess about the foods we should or should not eat, the question of ‘what to eat’. But we often ignore the equally important question of ‘when to eat’. By attacking the insulin problem on both fronts, we have a far higher chance of successfully losing weight.
Dr. Fung’s top posts
Weight loss
Insulin
More with Dr. Fung
Dr. Fung has his own blog at idmprogram.com. He is also active on Twitter.
Dr. Fung’s books The Obesity Code, The Complete Guide to Fasting and The Diabetes Code are available on Amazon.
Bob Morgan
My results? Apart from the good loss I had with my ten day fast (and I didn't regain) I had a slow start. BUT. Last month I lost 4kg (9 lb). I'm now down a total of 42lb (nearly 20 kg), which is wonderful as previously I just couldn't lose weight.
When you're insulin resistant, and have been fat for years, your liver is fatty. It takes time, and persistence, to clear that fat out of your liver, but once that happens, your body will become much better at burning fat. Stick with it! It will be a long journey (which is why I sometimes indulge a little -- I'm determined to feel 'non-deprived' so I'll be able to keep going for another hundred pounds!).
One is immediate and the other takes time to show up.
Don't know about insulin and such, as i don't know what is defined by too much protein (for me, vegetal protein doesn't exist, it makes me sick only thinking about it).
If understand that if you are insulin resistant, that the insulin is not working very well/cells are resistant to it... but wouldn’t that mean that energy can not be stored as fat and prevent weight gain, rather than the opposite?
I know this is false, but I am struggling to understand how if you are resistant to something how it still works.
When glucose is consumed or stored; insulin level goes down. This is when you will start using your stored glucose and eventually your stored fat,
When you are insulin resistant, you just need more insulin to process the same amount of glucose. This means that your blood glucose level will need to go slightly lower than a normal person before you will reach a lower enough insulin level to trigger your body to start using your energy in storage.
Hope this will help
EXCESS protein can be problematic. Keto is moderate protein naturally. You can read our foods to eat and avoid lists here.
https://www.dietdoctor.com/low-carb/keto/foods
Here is our guide to starting a low carb way of eating while on medication for diabetes. Only a prescribing physician can offer specific information on how to adjust medication dosage.
https://www.dietdoctor.com/low-carb/with-diabetes-medications
Supermarkets had food - REAL FOOD from farmers. Look around now and supermarkets are 80% junk food - highly fructosed junk food.
Desserts were a treat - not a daily consumption to ease our pain of living. Just a little ice cream once in awhile. We ate for nutrition - not for comfort. We weren't ADDICTED to sugar.
Oh, and we moved around more. If you worked in an office you would have to GET UP and WALK up stairs or to the other end of the building to transact business. We didn't have computers where we could send an email and sit and wait for a response.
So, we didn't need three thousand popular diet fads which changed every other day. We didn't live by the theories of whether high or low insulin caused us to be fat because there were so few "foods" that spiked insulin in those days. We NORMALLY intermittent fasted as we ate breakfast, lunch and supper AND THAT WAS ALL.
Mainly plant based foods
Try and move a little each day
Get your sleep 8 hrs
Think more about what energy foods giving you than worrying what your appearance is.
I had many health problems also, ALL doctors tried to "fix" them one at a time untill I came across one who said "You're a coeliac, stop eating gluten" which I did, but it wasn't easy back then, there wasn't much gluten free food around. However most of my problems went away. Incidentally, I now live in Australia, my brother still in England.
With respect to your father, my brother, a type 2 diabetic, visited me in Australia, and whilst here he ate what was in the house......guten free food. His insulin dependence, during his stay dropped by a massive 50%. When he went back home, and resumed his "normal" diet, his insulin dependence went back up.
It is interesting to note that the Coeliac Society here readily admit that their experience confirmes this as frequently the case.
Perhaps some research in this area might answer your query.
Not one dietitian or doctor or NP I know gives advice to eat ten times a day, carbs load or any other nonsense Fung pushes.
But a sarcastic thanks for supporting disordered eating and eating disorders. I’ve had quite a few people with scary blood work after following your advice. Enjoy the money you’ve made off of them.
The rest of us take our oaths, ethics, and morals seriously
Since I started a 16:8 intermittent fasting routine, I've noticed that my random blood glucose checks are higher. I have a glucometer to monitor my blood sugar every now and then. I took an A1c reading before staring the fasting routine a month ago, and it returned 5.6 (where I have been for the last two years). I also did a few days of blood sugar monitoring to get a starting point to compare against. My previous fasting glucose levels upon waking were in the high but not diabetic range (105 to 109), but since I've been fasting, they're exploding! I am now waking up to blood sugar readings of 115-120, which is extremely worrying. More so since in addition to only eating between 12:30pm - 8:30pm, I have also reduced my caloric intake to an average of 1400kcal per day, and dropped a lot of sugar and refined carbs from my diet.
Worst of all is the nerve pain. I developed nerve damage in one of my fingers from carpal tunnel, which rarely bothers me. But now that finger hurts all the dang time, and I've noticed that when my blood sugar hits around 115, the pain starts (and it is excruciating). The pain generally starts after about 14 hours of fasting, and goes away when I am not in my fasting window.
In the month since I've started IF and dropped my calories, I have lost 5-6 pounds, but I feel that my blood sugar is now out of control. I even went on a 72 hour fast, consuming absolutely nothing but water with some minerals thrown in for electrolyte balance. Even then, random blood sugar checks showed my glucose at 120.
I don't know what to think, except that my liver is undertaking gluconeogenesis but my cells are too insulin resistant to handle the glucose. Is it possible that my lower carb, lower caloric intake is signaling to my liver to go ahead and create more glucose to dump out for energy, but without eating, there is no insulin response, so now my liver is just dumping glucose freely, and all of that sugar remains floating around in my body, doing damage? Should I continue my fasting regime (and the resulting nerve pain from the higher glucose levels) with the hope that my body just needs a few more weeks to get the message and increase insulin sensitivity, or am I doing a lot more harm than good by fasting in this particular situation?