How does insulin work to lay down body fat in some of us but not others? How can we use carbohydrates healthfully while losing fat … without ‘dieting’?In his authoritative and accessible overview of fat metabolism and filling out the picture explored in his first groundbreaking book, Diet Cults, US physiologist Ben Bikman demonstrates the symphony of hormones and proteins that can and do work to make us fat when insulin is elevated – and that can and do work to keep us lean when insulin is low.
Intro
One important aspect of fat loss is how we use our carbohydrates. If we don’t understand how insulin contributes to fat storage and what we can do to alter that process, we’re doomed to rollercoaster eating and miserable weight management. This section will explore the intersection of insulin, fat storage and body composition as it pertains to dietary choices.
30% Off Your First Order AND a Free Gift Worth up to $60
Boost your quest for good health! Thrive Market offers you 30% off your first order and a free gift worth up to $60. This online grocery store provides healthier food options in a convenient manner so you can have easy access to nutritious food for your dietary needs. You can find popular items such as organic snacks and gluten-free items, as well as clean beauty products.
Why Some People Gain Fat Easier Than Others
This variation simply results from the fact that some people can maintain smaller fat cells, which are more insulin sensitive than others – even those who might be genetically inclined for hypertrophy, in which fat cells expand dramatically, leading to metabolic complications.
Hormonal influences (especially those related to sex hormones) play a role in fat distribution; women (for instance) tend to store fat subcutaneously—this is generally healthier compared to visceral fat accumulation observed more frequently in men. However, there are exceptions (although they are rare) because individual variations can occur and this complicates the understanding of fat distribution patterns.
Glucose vs Fructose
If you want to avoid fat gain, paying attention to these is equally important: glucose and fructose, because the latter is more likely to accumulate in body fat than the former – while the latter is more efficiently processed for energy use, leaving more keys to unlock fat cells than glucose does. Glucose is the most common form of carbohydrate and is promptly utilised for energy, stimulating secretion of the hormone insulin. Fructose is also a source of fuel, but it is mostly utilised in the liver. Excessive fructose leads to fat gain, with increases in visceral fat being a key source of difficulty.
Some studies have shown that fructose can increase the risk of metabolic disorders, helping to deposit fats in the liver, which might turn into fatty liver disease. On the other hand, glucose tends to increase subcutaneous fat, which is relatively harmless.
Insulin & Fat Loss
Insulin is a primary regulator of fat storage and fat loss: if insulin is high, lipolysis – the process through which fats stored in adipocytes are broken down – is inhibited. It is possible that insulin is spiking and you are throwing away fat loss, 100 calories at a time. Therefore, if you’re attempting to lose fat, it is even more important to control insulin spikes by prioritising your dietary habits.
If someone understands the insulin/fat metabolism connection, then they can move those posts according to their dietary choices regarding when to eat, how much carbohydrate, and so forth. If you want greater fat loss, decrease the level of insulin, either by limiting carbohydrates or by doing more intermittent fasting – so lipolysis can occur.
Consuming High Amounts of Carbs & Fats Together
In fact, combining high quantities of carbohydrates with fats in a single meal is particularly bad news for those trying to lose fat, as it causes a surge in insulin that signals the body to convert and store the fat instead of burning it. High insulin levels mean that glucose is our priority fuel, blocking fat burning.
This dual macronutrient consumption (1) can create a metabolic environment that encourages fat storage; however, it is essential to separate carbohydrate and fat intake (2) to optimize fat loss. Although this might seem counterintuitive, doing so is crucial because it allows for more efficient energy utilization. This, in turn, can lead to improved outcomes. But, one must consider the balance in dietary choices.
Does an Insulin-Sensitive Person Have More Potential for Fat Gain?
Intriguingly, a statistic that also relates to fat-gaining potential is insulin sensitivity. A person who is extremely insulin-sensitive may be able to store fat at a higher rate, which means that fat-gain will happen more rapidly if the person is also in a caloric surplus. Why? Because the primary function of insulin is to facilitate fat storage – and, when insulin increases, energy is programmed for storage as fat.
However (the advantage of being insulin sensitive) is that body can also manage blood sugar levels more effectively: preventing prolonged periods of high insulin (that often lead to insulin resistance). Thus, although insulin-sensitive individuals may gain fat more easily, they also have mechanisms that can help maintain metabolic health. This is important because it highlights how complex the relationship between insulin sensitivity and weight management can be.
High vs Low Glycemic Carbs
It’s the glycemic index (GI) of carbs that determines how the body reacts to them. High-glycemic carbs lead to a very rapid release of blood sugar into the body and a subsequent insulin release, which facilitate fat storage. Low-glycemic carbs, on the other hand, produce a slower release of glucose into the bloodstream, with a more moderate insulin response.
Stick with low glycemic carbohydrates to promote stable insulin levels and keep your efforts at fat oxidation on track. Whole grains, legumes, and most fruit and vegetables should offer the benefit of carbohydrates without the detriments associated with ones that leave you on a blood sugar rollercoaster.
Photo by Martin Dörsch on Unsplash
Protein & Insulin
Protein (consumption) plays a nuanced role in insulin management: contrary to popular belief, protein does not always lead to significant insulin spikes (especially) when consumed without carbohydrates. Studies indicate that (in) the absence of glucose, protein can lead to minimal insulin release, allowing for muscle growth without adversely affecting fat loss. However, this is not universally applicable, because individual responses may vary. Although many assume that all protein sources trigger insulin, this assertion oversimplifies a complex biochemical interaction.
This understanding (crucial for those who want to optimize their diets) is important because it helps in managing insulin levels. Focusing on high-quality protein sources and pairing them (with healthy fats) can support muscle synthesis; however, individuals must be mindful of their overall caloric intake. This approach fosters a more favorable fat-loss environment, although it requires discipline and commitment.
Protein & Fat for Muscle Growth
Combining protein (with dietary fat) enhances muscle protein synthesis significantly. Research shows that whole food sources—such as eggs or meat—which contain both protein and fat promote better anabolic responses (compared to isolated protein sources). The presence of fat aids in digestion; however, it also facilitates the absorption of nutrients. Because of this, it is a crucial component of any muscle-building diet.
Moreover, fats (1) play a vital role in cellular structure (2)—particularly in muscle membranes. This combination allows the body to utilize protein effectively; promoting not just muscle growth, but also overall metabolic health. However, it is important to note that fats can be misunderstood (3) because many people focus solely on their caloric content. Although this perspective is common, it overlooks the essential functions that fats serve in our physiology.
Cutting Calories & Hunger
When individuals (1) cut calories without addressing insulin levels, they often experience increased hunger; however, high insulin levels signal (the body) to store energy. This can lead to a higher caloric intake despite efforts to lose weight. Although this paradox arises because the brain senses low energy availability in the blood, it prompts an increase in appetite (which is counterproductive).
The first step in dealing with hunger when dieting is to reduce insulin levels by dietary adjustments, such as cutting carbs and increasing protein and healthy fats.
Lowering Insulin & Metabolic Rate
Lowering insulin levels (not only aids in fat loss) but also enhances metabolic rate. When insulin is reduced, the body becomes more efficient at utilizing stored fat for energy. This metabolic shift can lead to an increase in daily calorie expenditure: making it easier to maintain a calorie deficit without experiencing extreme hunger; however, some may struggle with this adjustment. Although benefits are significant, individuals must remain mindful of their overall dietary choices, because balance is essential.
Additionally, lower insulin levels allow (the body) to burn ketones; this can further elevate metabolic activity. This dual approach—managing insulin and promoting fat oxidation—creates a conducive environment for sustainable weight loss. However, some may find it challenging to maintain such a regimen (because) it requires dedication and discipline. Although effective, this method isn’t universally applicable, but it’s worth considering for those seeking long-term results.
In a Calorie Deficit but Only Eating Carbs?
Individuals (who are) consuming a calorie deficit primarily from carbohydrates may experience weight loss; however, this often comes at the expense of muscle mass. High carbohydrate intake can (sometimes) maintain elevated insulin levels—these levels, in turn, promote fat storage rather than fat burning. Although the body seeks energy, it may sacrifice lean muscle (tissue) for this purpose, leading to less favorable body composition.
With adequate protein and good fats, you will be better able to maintain muscle mass on a calorie deficit, keeping your insulin levels under control so the body has adequate fuels to maintain the muscle you already have.
Dr. Bikman’s Protocol for Eating Carbs
Dr. Bikman (1) emphasizes a strategic approach to carbohydrate consumption; however, he suggests consuming carbohydrates earlier in the day—particularly at lunch—to avoid nighttime hyperglycemia. This timing helps maintain stable insulin levels throughout the night (because it promotes better sleep and metabolic health). Although some may disagree, the evidence supports this perspective (2).
Moreover, he advocates (strongly) for focusing on whole food sources of carbohydrates: such as fruits and vegetables (which provide fiber) and essential nutrients. This approach ensures that the body receives the benefits of carbohydrates; however, it does so without the negative impacts associated with processed foods. Although some may prefer convenience, the value of whole foods cannot be overstated.
Where to Find More of Dr. Bikman’s Content
For those (who) are interested in exploring more of Dr. Ben Bikman’s insights on insulin: metabolism and nutrition, his primary platform is (the) Insulin IQ website. There, you can find wealth of resources—including articles, videos and courses designed to educate individuals on managing their health (because) of dietary choices. However, this wealth of information is crucial for anyone looking to improve their well-being. Although it may seem overwhelming, engaging with these resources can be transformative, but it requires dedication.
In addition, Bikman, MD, is an active user of social media to spread the word on the science and practical steps for achieving the health you deserve.
FAQs
What is the best source of protein for muscle growth?
High-quality animal sources of protein (eggs, chicken breast, beef, etc) are far superior to plant-based sources of protein because their amino acid profile is complete and, more importantly, they stimulate muscle protein synthesis to a greater degree.
Can I lose weight while eating carbohydrates?
Sure, you can take off body fat while eating carbs, but you’ll need to keep portions in check and choose whole-food sources over processed ones to avoid big surges of insulin that will reduce your ability to burn fat.
How does insulin affect fat loss?
Insulin is also a major player in fat storage, and so a high insulin level can inhibit any fat loss by blocking fat breakdown. This made eating carbs a much more dicey proposition, so keeping carb intake in check was the best strategy to allow myself to lose fat.
What is the best time to eat carbohydrates?
This is why carbohydrates should be consumed at lunch as well as earlier in the day for sustained energy levels and to avert night-time hyperglycaemia.
