Is insulin the reason why you can’t lose weight? Insulin is a hormone that regulates the levels of sugar in your blood. When you eat a meal mainly carbohydrate, it is broken down into glucose. Insulin allows the glucose to enter your liver, muscle and fat cells.
A rise in insulin can inhibit the effect of beta-oxidation, (the rate that you oxidise fat) but that doesn’t mean you can’t lose weight. It’s about your net energy balance, how much you are consuming “CICO” but you also don’t need insulin to drive fat gain. Your body can store fat without insulin. Also, fat loss is not the same as fat oxidation. Insulin doesn't just regulate blood sugar. It has other effects as well. For example, it stimulates your muscles to build new protein (protein synthesis). It also inhibits lipolysis and stimulates lipogenesis.
If insulin-resistant, studies have found individuals may see better success on a low carb diet however, individuals more insulin sensitive may see better success on a low-fat diet. To my point, nutrition is not an all one fits approach, it is dependent on the person. When we talk about weight loss, we have to consider the person, taking a holistic approach because a “low insulin diet” may be best for one individual and may not for others.
Is insulin key in obesity/weight gain, well research doesn’t support this, one systematic & meta-analysis state that “results do not support the carbohydrate-insulin hypothesis of obesity”. Calories are important and unmissable in weight loss because they define if you lose weight or not. If you consume less on IF than what you previous consumed, you will lose weight. Simple.
References-
Studies on Low Carb / Low Fat on Insulin sensitivity or insulin resistance-
Insulin sensitivity determines the effectiveness of dietary macronutrient composition on weight loss in obese women
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Effects of a low-glycemic load vs low-fat diet in obese young adults: a randomized trial
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Adherence to a low-fat vs. low-carbohydrate diet differs by insulin resistance status
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Effects of moderate variations in macronutrient composition on weight loss and reduction in cardiovascular disease risk in obese, insulin-resistant adults
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A low-glycemic load diet facilitates greater weight loss in overweight adults with high insulin secretion but not in overweight adults with low insulin secretion in the CALERIE Trial
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Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes
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High glycemic index foods, overeating, and obesity
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Effects of a low-glycemic load diet on resting energy expenditure and heart disease risk factors during weight loss
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Effects of Meal Timing on Postprandial Glucose Metabolism and Blood Metabolites in Healthy Adults
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Studies on the effects of Insulin sensitivity-
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Further studies
Restricting Calories on Low-Carbohydrate vs Low-fat Diets for Weight Loss: A Systematic Review and Meta-Analysis
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Music -
Ryan Little – Vibrations & I’ll Be Okay
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Little bit about us;
Rob, AIHPE, Master of Science in Physical Activity, Nutrition & Behaviour Change.
Alex, Bachelor of Science in Sport Science
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