In part I explained how our physiology works against us when we are sugar burners. In part 2, I reviewed some of the physiology of fat metabolism and why it calms carb cravings.
In this part, you are going to learn how to make the switch from sugar burner to fat burner. As I said at the end of part 2, it’s simple, but not easy.
Recently while listening to one of my favourite podcasts, The LowCarbMD, one of the hosts asked a guest presenter, “What do I need to do to live to 120y if not forever?” The answer might surprise you. It was not to manage stress, get proper and sufficient sleep, eat fish three times a week, eat fresh fruits and vegetables, eat unprocessed organic foods, free range chicken, eggs and beef, stay active with lots of friends and sufficient money. None of that. It was keep your insulin as low as possible and avoid insulin resistance.
Banting and Best, (the researchers who discovered insulin back in the early 1900s) would be so pleased. They unknowingly discovered the fountain of youth!
What a powerful hormone insulin.
To make the switch from sugar burner to fat burner, we must keep our insulin levels as low as possible for as long as possible.
“Okay, yeah, sure I will get right on that.”
I know, I know – it sounds impossible.
It’s not impossible, it’s just not easy. But like all good things in life, it is well worth the effort.
First off, you need to understand insulin resistance. Insulin resistance occurs when the cells of your body no longer respond to readily insulin. Like a key that opens a door, Insulin is the key that unlocks the door that allows glucose to enter into cells. When the key slips into the lock easily and the door swings wide open, the cells are said to be insulin sensitive. But when the key gets worn and beat up a bit, it doesn’t fit the lock well and the door doesn’t open easily, the cells are said to be insulin resistant.
But remember high blood sugar is toxic to our cells and organ systems. So our body, in order to protect itself, will increase insulin levels, in hopes that more keys will open more doors and let the glucose into the cells to be used a fuel. As we become more and more insulin resistant, our insulin levels get higher and higher, a state that is called hyperinsulinemia (which literally means too much insulin in the blood.) Eventually when we have high insulin levels and high glucose and insulin resistant cells, we are diagnosed with Type 2 Diabetes.
Let’s avoid that scenario!
As outline in part 1, when you snack, you spike your blood glucose, which in turn spikes your insulin, which can in turn cause a sugar low, triggering a snack attack. It’s a vicious cycle.
To break the cycle, you need to follow the Fab Four.
1.) eliminate sugar;
2.) eliminate all refined grains (flour);
3.) eat 3 meals a day 5 – 6 hours apart with no snacking; and
4.) fast 12 – 14 hours nightly.
All of these dietary changes will significantly lower your insulin levels. After 2 – 4 weeks, you will be well on your way to fat adapted and a fat burner. No more cravings, remarkably little hunger and you lose weight.
Both sugar and flour spike blood glucose levels significantly. Remove them from your diet, then there is no spike in your glucose and thus no spike in insulin, no spike in insulin means no rebound sugar low and thus, no snack attack. When you do not snack throughout the day, your insulin levels are able to drop for several hours between meals, and will drop significantly when you fast overnight for 12 – 14 hours.
With a little discipline, do these consistently for 3 – 4 weeks, sometimes more, sometimes less and you will have made the switch from sugar burner to fat burner.
When you have successfully switched to a fat burner several things happen i) you get yourself out of fat storage mode, into fat burner mode; ii) all the cells of your body easily make the enzymes necessary to burn body for fuel; iii) you burn body fat for fuel; iv) your cells have a steady supply of energy without demanding a snack; and v) you don’t get cravings… so no snack attack.
You know you are fat adapted when you can easily go for hours without eating and not feel in the least bit hungry. When you are fat adapted your energy levels are steady throughout the day. There are no carb crashes, no carb cravings and surprisingly little hunger.
Can you imagine? No hunger and no cravings? No snack attacks.
Make the switch from sugar burner to fat burner. Train yourself to be fat adapted. It is how we not only survived but thrived for centuries.
It is possible!
Have a fantastic week,
Dr Karen
