Do you have an apple-shaped body? You know what I mean, some people are apple-shaped and some are pears and some are bananas.
I read a study recently that had some important news for apple-shaped people.
The study, published in the Journal of Nutrition, found that taking in plenty of non-starchy vegetables and more magnesium helped increase the production of adiponectin, a hormone found in fat cells. The researchers were careful to look for any other factors that could have affected the results, but found none.
Adiponectin increases the effectiveness of insulin. In other words, it helps your cells absorb glucose. If you have plenty of adiponectin, your insulin production is lower, your blood sugar is better controlled, and that adds up to a lower risk of heart disease and diabetes. But it may also mean you could have a much easier time controlling your weight.
Unfortunately, when we gain weight, especially in the belly, adiponectin production goes down. (This is one reason belly fat is so harmful for your health.) And, indeed, the researchers found that the higher the subject’s adiponectin level, the lower the subject’s weight. The lower the adiponectin, the higher the weight.
So the big news is that simply by increasing your intake of non-starchy vegetables and supplementing with magnesium, you can increase a hormone that will help you lose that belly fat and decrease your insulin resistance.
Reduce your intake of starchy carbs, especially refined flours and sugars. And eat eight to 10 servings of non-starchy vegetables every day. Non-starchy vegetables are very low in carb grams and calories. They are nutrient-dense foods loaded with antioxidants, vitamins and minerals, and other beneficial phytochemicals in a very low-sugar, high fiber package.
A little extra magnesium helps too. The best food sources are nuts, seeds, and beans. If you show any signs of being low in magnesium (e.g., tense and tight muscles, constipation, or restless leg syndrome) you might consider a magnesium supplement. The best forms are magnesium malate or amino acid chelates like magnesium glycinate or magnesium taurate.