Surely you have wondered many times: Which is the right diet to follow?
Where for "RIGHT" intend what surely will make you lose fat, then weight. Well yes ... ..esiste the right diet that is such, a little for everyone, regardless of the presence or absence of pathologies. It is that diet that includes a scheme with the choice of foods with a low glycemic index. This technique is truly foolproof, as it acts solely on physiological metabolic processes to which every subject is naturally subjected every time they eat food. To make a very clear idea of why this diet is effective, let's start from the concept that every time we eat food,there is consequently an increase in the glycemic value (blood glucose concentration) called postprandial glycemic value. This value will require a certain amount of insulin, which is the hormone secreted by the pancreas (Cellule in Langerhans) and this happens every time we eat. Insulin also has the function of carrying glucose (energy) to all the cells of our body but it is also the hormone responsible for "fat accumulation". Let's see why:
Insulin secretion is influenced by total carbohydrate intake and their glycemic index (speed with which blood sugar increases following the intake of a certain food) , therefore certain foods push this insulin secretion more or less. If the demand for insulin is greater, it means that the glycemic value reached is notable and the large quantity of insulin that is now in circulation, will lead to a sudden and consequent lowering of post-prandial blood sugar levels, this mechanism, (fast) as well as approaching "fasting" sooner than expected, it soon promotes the feeling of not being full and therefore you will return to eating or in any case to taking at the next meal, large quantities of food. But not only, this condition of energy excess (glycemic peak) dictated by these high GI foods, favored by insulin, fat storage (too much energy = deposit) (synthesis of ac. fats from glucose and proteins). From what has been stated, albeit simplifying a lot, you can realize that on the contrary, if at each meal you try not to exceed the post-prandial insulin requirement, that is, we try to eat foods with a lower glycemic index, the resulting effect is a lower demand for insulin on the pancreas, with lower circulating levels. The lowering of insulin requirements, it will not cause a sudden drop in post-prandial blood sugar levels (energy) therefore sudden hunger and you will have nutritional satisfaction, so even after 3 hours since the last meal, you will not feel the need to eat in excess. It would also promote accordingly, greater use of fat as an energy source, inside the 3 hours between one meal and another.
This insulin/IG food control mechanism is the basis of successful weight loss, because lipolysis is also promoted (fat melting hormone) kept at bay by the large presence of insulin. The use of dietary fiber associated with a pasta dish or a protein course is very useful, because this contributes significantly to the stabilization of the glycemic value by acting as a "buffer effect" on the sense of satiety and on the insulin requirement itself. I hope I have been clear but for any clarification on the matter...I await your reflections.
Nutritionist
Graduation 1 degree in Dietetics
At UNIPA Degree
Degree in Food Science and Human Nutrition at UNIPG (Univ. Perugia)
Biological Sciences and professional practice Enabling UNIPA
