controling insulin for weight management - UK-Muscle Body Building Community

On_My_Own · 03-02-2006, 10:20 PM

Hi guys,
could some body explain in detail what food, when and GI i should be eating to control my insulin levels, im trying to cut up but i cant shed the abdominal fat. my training routien is cool but i want help understanding the insulin issue,
thanks in advance

dodge

**Pscarb** · 03-02-2006, 11:20 PM

you need to post your diet first mate so we can evaluate how we can help you as controlling insulin is only part of losing fat..

DeATH JeSTeR · 04-02-2006, 08:42 AM

well two staples of avoiding excess insulin release is not to 'overfeed' with larger meals, better off to split them into smaller meals throughout the day, the other is excess simple & complex carbs before sleeping

**Pscarb** · 04-02-2006, 10:33 AM

i disagree in a way...

insulin levels are raised mainly whenever you eat any form of Carbs to what level they are raised depends on mainly 3 things.
1. Source of Carbs (Starch, Simple, Fibrous)
-generally simple carbs raise insulin levels much faster and therefore harder for your body to handle this in turn can make you fat.

2. Quantity
Keeping the portions to a reasonable level will allow your body to manage the release of insulin much better.

3. What you eat with the carbs
Both points 1 and 2 are effected by point 3 you mentioned the GI which stands for Glycemic Index this relates to the speed that Blood sugar is release after a particular food is eaten.
Monitoring your GI of foods is a good starting point BUT!! if you eat a jacket potato that has a GI rating of 93 if you then add say cheese and tuna to that potato you will drop the GI considerable because adding either or both Protein and Fats to Carb foods will slow down absorption and therefore reduce the speed blood sugar risers.

these rules apply to all meals not just those eaten in large quantity's or those meals eaten late at night.

here is a decent link to a GI reference table.
http://www.diabetesnet.com/diabetes_...emic_index.php

Felicite · 07-02-2006, 02:43 AM

http://www.glycemicindex.com/ is a good resource too.
If you are under alot of stress, the belly fat can be added on because of the cortisol in your system.

good stuff pscarb.. thanks.

Does when you eat the carbs make a difference as well?

**Pscarb** · 07-02-2006, 08:33 AM

welcome to the site Felicite....

when you eat carbs does matter but to be honest i don't see it being one time for everyone as we are all different.
if you find you put on fat easy then my advise would be to not to eat starchy or simple carbs after 6.00pm...this applies to those who use the word Bulking for an excuse to getting fat...

In general i eat the majority of my carbs in my first 3 meals this give me the energy i need to train....

to be honest i don't see the need to eat carbs after say 6pm on a regular basis..

03-02-2006, 10:20 PM	#1 (permalink)
On_My_Own Newbie Trainer Join Date: Nov 2005 Posts: 5	controling insulin for weight management Hi guys, could some body explain in detail what food, when and GI i should be eating to control my insulin levels, im trying to cut up but i cant shed the abdominal fat. my training routien is cool but i want help understanding the insulin issue, thanks in advance dodge

03-02-2006, 11:20 PM	#2 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,497	you need to post your diet first mate so we can evaluate how we can help you as controlling insulin is only part of losing fat.. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

04-02-2006, 10:33 AM	#4 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,497	i disagree in a way... insulin levels are raised mainly whenever you eat any form of Carbs to what level they are raised depends on mainly 3 things. 1. Source of Carbs (Starch, Simple, Fibrous) -generally simple carbs raise insulin levels much faster and therefore harder for your body to handle this in turn can make you fat. 2. Quantity Keeping the portions to a reasonable level will allow your body to manage the release of insulin much better. 3. What you eat with the carbs Both points 1 and 2 are effected by point 3 you mentioned the GI which stands for Glycemic Index this relates to the speed that Blood sugar is release after a particular food is eaten. Monitoring your GI of foods is a good starting point BUT!! if you eat a jacket potato that has a GI rating of 93 if you then add say cheese and tuna to that potato you will drop the GI considerable because adding either or both Protein and Fats to Carb foods will slow down absorption and therefore reduce the speed blood sugar risers. these rules apply to all meals not just those eaten in large quantity's or those meals eaten late at night. here is a decent link to a GI reference table. http://www.diabetesnet.com/diabetes_...emic_index.php __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

07-02-2006, 08:33 AM	#6 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,497	welcome to the site Felicite.... when you eat carbs does matter but to be honest i don't see it being one time for everyone as we are all different. if you find you put on fat easy then my advise would be to not to eat starchy or simple carbs after 6.00pm...this applies to those who use the word Bulking for an excuse to getting fat... In general i eat the majority of my carbs in my first 3 meals this give me the energy i need to train.... to be honest i don't see the need to eat carbs after say 6pm on a regular basis.. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

04-02-2006, 08:42 AM	#3 (permalink)
DeATH JeSTeR 115 Join Date: Feb 2006 Location: Earth Posts: 6	well two staples of avoiding excess insulin release is not to 'overfeed' with larger meals, better off to split them into smaller meals throughout the day, the other is excess simple & complex carbs before sleeping

07-02-2006, 02:43 AM	#5 (permalink)
Felicite Newbie Trainer Join Date: Feb 2006 Posts: 30	http://www.glycemicindex.com/ is a good resource too. If you are under alot of stress, the belly fat can be added on because of the cortisol in your system. good stuff pscarb.. thanks. Does when you eat the carbs make a difference as well?