Slim-4-Sure is a holistic weight management system designed to smoothlytransform you into a light and slim body. The process of transformation is natural, safe and self sustaining.

Sanjeevani Sadhana De-stressing Sessions on every 2nd Mon/Wed/Thu of the month, @ 8:30-9:30 pm at Shree Sadhana Hall, Tejpal Scheme Rd no 4, Vile Parle (E)



Why do we gain weight?


We often notice that on an average, we gain weight every year  inspite of having same diet or normal routine as have earlier. We also notice decrease in stamina and energy levels. We usually blame it on the ‘age factor’. Our overall health and well being is an outcome of the functioning of a ‘team of hormones’ in our body. If our body has hormonal balance, we enjoy good health. Hormonal imbalance can create innumerable health issues such as acidity, head-aches, constipation, lack of energy, which  eventually develops into weight gain and obesity. Obesity and lack of physical activity are the main causes for majority health problems of the current modern lifestyle. These health problems are called NCDs ( Non Communicable Diseases ) for example: Diabetes, Syndrome X, Cardiovascular (heart) diseases, PCOD and many others.

 

Insulin, Endorphin, Serotonin, Estrogen are few hormones that determine our wellness. Adrenalin, Cortisol and Insulin again, when in imbalance are responsible to trigger health issues.


Why I am talking about INSULIN ?


Yes it is the master hormone. It is also called storage hormone and is responsible for growth. Insulin regulates the synthesis of cholesterol in liver. Insulin controls blood sugar too.( When someone is not diabetic, his or her) Our body obtains sugar from all food that is consumed. The portion of sugar which is not burnt through physical activity, converts into fat (glyco-genesis ) and accumulates as body fat in the muscles. The largest proportion of fat tends to get stored in the liver (tummy) followed by hips, around arms, thighs, shoulders and in the blood vessels. Carbohydrates are the prime source of sugar in our food, which when consumed in high quantity result in high blood sugar levels. This triggers creation of insulin – its primary role being maintaining normal blood sugar level.


Traditional Indian meals generally contain higher proportion of carbohydrates (CHO)  – its key components, cereals and dals are composed of 8% to 22% percent proteins and 60% to 80% carbohydrates. The daily average consumption of CHO of  a person consuming typical meals is around 150 to 250gm. When this is compared to the ideal daily consumption of CHO, which should be around 15 to 20gm per kilogram of ideal body weight; (i.e: for a woman with height about 152cm (5’2”), the ideal daily consumption of CHO should be only 75-90gm). Thus it is observed that Indians typically consume excess CHO of anywhere between 100% to 150% every day. When you are not diabetic, you don’t get high blood sugar but this buildup of excess CHO over the years results in perpetual high levels of insulin in the body.

 

This condition is called ‘hyper-insulinemia’. As mentioned above, for a person who is not diabetic, extra sugar from CHO gets converted into fat and he/she becomes ‘FAT’.

 

In case of a condition when there is a lack of insulin or extra sugar in blood (normal range is 80 to 120 mg ) the person is labeled ‘diabetic’. There are medicines to control hyperglycemia (high blood sugar ). But in case of extra insulin (hyper insulinimia), medicines  to control insulin secretion have not been invented so far. The only drug available is ‘food’.

 

The symptoms and effects of hyper-insulinimia on our body/ overall health are:

  • Weight gain
  • Cravings for sugar
  • Intense hunger
  • Feeling frequently hungry
  • Difficulty concentrating
  • Feeling anxious or panicky
  • Lacking focus or motivation
  • Fatigue
  • High level of insulin  and low levels of  other hormones =  hormonal imbalance
  • More production of cholesterol from liver
  • Hair growth on face, chin, lower chin
  • Irregular menstrual cycle, in case of women
  • Irritability
  • Lethargy
  • Body ache

 

The root cause of the problem can be targeted and treated by diet, exercise and other lifestyle changes. Diet plays an important in reducing hyperinsulinemia. If hyperinsulinemia is not treated in time it can turn into insulin resistance and further into Type 2 Diabetes.


What we get from food we eat?

 

We get nutrients  from food. Nutrients can be devised into two groups:  macro nutrients and micronutrients. Macro nutrients consist of carbohydrates (CHO ), Protein and fats. Micro nutrients comprise of all vitamins, minerals and trace elements.
Effect of nutrients on insulin secretion:
CHO                                     + + + +
Proteins                              +
Fats                                      - - - -
Vitamins                             - - -  -
Minerals                             - - - - -
Unless we control consumption of carbohydrates, we can not reduce insulin and control hyper-insulinemia and continue to run high risk for lifestyle induced disorders such as diabetes, heart disease and other Non Communicable Diseases.

 

Recommendations:

  • Unpolished cereals, whole grains,
  • Low glycemic index food
  • High fiber foods
  • Plenty water intake
  • Regular, timely meals every day
  • Avoid processed/ tinned/ preserved foods and all refined foods.

 

Sangeeta  Patki
Registered Dietician.