Eating a diet high in carbohydrates (chains of glucose molecules), especially when processed and low in fiber, produces elevated levels of sugar or glucose in the bloodstream. This, in turn, triggers the release of enough insulin to shuttle the glucose from the blood into the cells where it is used as energy or stored as glycogen with the excess being converted to fat. Our capacity to store glucose as glycogen is limited, but with the ability to convert it to fat, storage becomes practically endless. If it were not for insulin, glucose would be stuck in the blood leading to the deterioration of blood vessels (think diabetes).
Insulin is an enabler of sugar burning and a disabler of fat burning. With high insulin levels, fat utilization is actually blocked. To promote fat burning, carbohydrate intake needs to be low enough as to not cause a heightened release of insulin. Overtime, this enables a reconfiguring of metabolism, so that fat can more easily be used to produce energy. The more reliance on fat as the go-to energy source, the more robust the fat burning pathway becomes.
To achieve this, it is imperative to get off the cortisol provoking sugar burning rollercoaster:
To set ourselves up to burn fat, we need to keep insulin down. Besides that, expecting it to constantly protect us from too much sugar (glucose) eventually takes a toll in the form of insulin resistance and type 2 diabetes. Adopting a lower carb and higher natural fat way of eating can take insulin out of the equation enough to where our bodies have no other choice but to burn more fat. When the fat we eat also provides easily accessible ketones, like coconut does, it is a Better-Fat-Burner win-win! Ketones act similarly to glucose, giving us an energy and brain boost, but without the insulin driven blunting of fat burning!
In the afternoon–to keep myself energized and burning fat–I may eat 1-2 BFB CocoButter Balls!
1 16oz raw coconut butter or manna
1 TBS coconut flour
2 cup shredded unsweetened coconut
2 TBS vanilla extract
1 tsp allspice
3 TBS unsweetened cacao powder (optional)
Soften coconut butter in microwave (15-30 second increments) or place jar in a pan of hot water on stovetop. Once soft, spoon into a mixing bowl with the other ingredients (except cacao) and hand mix thoroughly. Like you are forming a small snowball, pack into Ping-Pong sized balls. When ½ of the butter dough is used up add the cacao, mix, and continue to form into balls. Store in fridge or freezer. To make a “bark” (which is easier and less messy) spread mixture on a pan atop parchment paper. Once frozen break into pieces.
To me, these CocoButter balls have a consistency and taste somewhere between a peanut butter ball and a Danish cookie. You may have to play with the ingredient ratio to get it just right (just don’t overdo the coconut flour). Low in carbs, high in natural fat (along with easily accessible ketones) and fiber with a light sweetness and a dense richness, these make a great snack or dessert–just keep them cool!
Becoming a #BetterFatBurner just got yummier!
Here are this week’s BFB links:
Own the Change!