Nutrition

Sustainable slimming: tame the need for sugar

Respecting the physiology and the body’s needs to never be hungry, to feel good physically and mentally, to find a harmonious silhouette and lasting slimness, the secret is largely due to the choice of sugars that we absorb. Those with a low glycemic index are preferred.

  • Blood sugar higher than 1.2 g/l: this is hyperglycemia
  • Blood sugar below 0.7 g/l: this is hypoglycemia
  • Mild and normal hypoglycemia
  • Foods with high glycemic index: inevitable weight gain
  • Sustainable slimming: foods with a low glycemic index
  • All our cells and in particular those of the brain need sugar: glucose, to function. Glucose comes from the digestion of any carbohydrate food (bread, cereals, legumes, tubers, and sweet products), it passes into the blood at the level of the intestines and penetrates to the heart of our cells thanks to a pancreatic hormone the insulin. Our cells operate 24 hours a day, they must be able to supply themselves with glucose at all times! During these 24 hours, glucose being provided by only 3 to 4 meals on average, the body via the two pancreatic hormones insulin and glucagon is obliged to regulate glycemia (the level of glucose in the blood) permanently so as to maintain it between 0.8 g/l and 1.2 g/l. Even after a night of fasting, blood sugar is normal and between 0.70 g/l and 1.10 g/l!

    Blood sugar higher than 1.2 g/l: this is hyperglycemia

    The excess of glucose in the blood then becomes “harmful” for a certain number of our cells with which the glucose comes to associate; these “glycated” cells are then damaged or malfunction. Each time there is hyperglycaemia, insulin will “order” the liver cells or the fat cells to enter the excess glucose where it will be stored in the form of glycogen (in the liver) or in the form of triglycerides (in the adipose tissue)

    Blood sugar below 0.7 g/l: this is hypoglycemia

    The body is in “lack” of sugar and this can result in more or less serious disorders: hunger (with compulsive need for sugar), fatigue, inattention, depression, malaise with cold sweats, tremors and sometimes even loss of consciousness ; eating sweet becomes imperative; it’s an act of survival that you can’t resist!

    Mild and normal hypoglycemia

    After several hours of fasting (especially at night) or one hour of moderate sports activity; glucagon “orders” the transformation of hepatic glycogen into glucose or that of reserve triglycerides into glucose and fatty acids. It is under these conditions that the loss of fat reserves can be achieved and that slimming becomes possible!

    The whole “sustainable thinness” strategy therefore consists of maintaining stable blood sugar levels with periods of mild hypoglycaemia which will allow the loss of adipose tissue.

    Foods with high glycemic index: inevitable weight gain

    Throughout the day and depending on the quantities of sugar ingested, blood sugar can change four times:

    Slow sugars (or with a LOW GLYCEMIC INDEX) are foods or preparations more or less rich in carbohydrates whose glucose resulting from their digestion will be assimilated slowly. The blood glucose level will slowly rise and stabilize.

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    Glucose is available for the functioning of the body, it is consumed as it passes through the blood, the body is not obliged to store it. The drop in blood sugar will be slow, without causing reaction hypoglycemia, hunger will only appear 4 to 5 hours after the meal.

    Fast sugars (or with HIGH GLYCEMIC INDEX) are on the contrary those whose glucose resulting from their digestion will be assimilated very quickly. They then cause a rapid increase in the level of glucose in the blood: hyperglycemia.

    The pancreas then secretes all the more insulin as the hyperglycaemia peak is important; in small quantities this hormone will promote storage in the form of glycogen; in large quantities it will stimulate the storage in the form of triglycerides in fat cells, we grow.

    Sustainable slimming: foods with a low glycemic index

    It is observed that the higher the production of insulin, the more the level of glucose in the blood decreases quickly and sharply, and the more severe the “reactive” hypoglycaemia will be. The need to consume sugar again will be felt, we “need sugar” sometimes compulsively, and we let ourselves be “tempted” by all kinds of sweet snacks…

    When you manage to no longer “yoyoter” between severe hyper and hypo, there will be a slight, regular and normal drop in blood sugar 4 to 5 hours after each meal, this time it is glucagon that will allow you to raise blood sugar by destocking hepatic glucose.

    One of the first rules of the lasting slimming » will therefore be to consume foods with a low glycemic index instead of those with a high iG, they will provide the necessary glucose without disturbing the glycemia, they will satiate for 4 to 5 hours without feeling hungry until the next meal; they will not cause weight gain.

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    Read also: Lose weight in rhythm: the right nutritional intake at the right time

    * The information and services available on pressesante.com in no way replace the consultation of competent health professionals. [HighProtein-Foods.com]

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