Glucose control is important not only to keep your blood sugar at normal levels, but also to prevent excess glucose is transformed into fat. If correctly you regulate glucose consumption, you can replace fat mass muscle mass. To do this, I invite you to meet these five suggestions.
Glycemic control is critical to maintaining stable weight. If lack insulin, glucose can not enter cells and deposited in adipose tissue as fat. If insulin is secreted properly, glucose enters the cell and burned as energy.
This introduction is important to understand the importance of controlling this hormone to replace fat mass and muscle mass.
5 suggestions to replace fat mass by muscle
It combines physical exercises. Physical exercise is, along with food, a mainstay in fat loss and muscle gain. It is therefore important to combine aerobic exercise with localized exercises. A proper routine to your needs and your body will help you achieve this, without forgetting the eating plan that includes the suggestions discussed above.
Knowing the glycemic index food. If you know the GI of foods, you know that foods contain glucose that goes quickly into the blood and accumulates in it, become part of the fat (if you eat foods with high GI too much).
Choose foods with low glycemic index. There are tables that divide the high GI foods, IG middle and low GI. For example, within the latter group is fresh fruit with skin or shell. While these foods provide fructose (simple carbohydrate, glucose before becoming must prior process that slows the absorption of the sugar), on the other hand provide fiber that slows the body and removes sugars. The lower is the GI of foods, the less likely they are to increase fat synthesis at the expense of glucose.
Choose foods with simple carbohydrates and complex at breakfast. If you want to lose fat and gain muscle mass, you need to consume rapidly absorbed carbohydrates and fiber, such as fruits and cereals. To this mixture it is important to accompany it with a portion of protein represented by fat dairy, egg or lean meats such as turkey or chicken. This combination is very useful, because when you exercise you need quickly glucose will be provided to the body more slowly through the fiber (this mechanism controls the secretion of insulin). Finally, proteins are necessary to avoid losing muscle mass and, why not, increase it.
It incorporates foods with alpha-lipoic acid, or ALA. Alpha lipoic acid is a natural product that helps burn fat. Although there are dietary supplements containing the antioxidant substance, there are also foods that contribute, such as red meat, green leafy vegetables, brewer’s yeast, among others. These foods are ideal to consume after exercise, helping you regain the muscle fatigue and increase their volume.
These suggestions can help you not only lose weight but also to shape your figure. In addition, they are easy to implement. You just need to commit to your diet and your physical activity to replace you achieve lean muscle mass naturally.