Insulin and weight loss: what is their relationship and tips for losing weight

In a world where weight control has become a priority for many people, understanding the relationship between insulin and weight loss is essential. In this article, we’ll explain how insulin works, offer tips for losing weight, and answer the most common questions on the topic.

What is insulin?

Insulin is a hormone produced in the pancreas in response to the presence of glucose in the blood. It is released mainly after a meal containing carbohydrates such as potatoes, fruits, beans, sugars, etc.
It acts like a key that allows glucose—the body’s main source of energy—to enter the cells so that, once inside, it can be used as fuel.

How is insulin related to weight loss?

Problems with insulin production or function directly affect the ability to lose weight. This is due to a condition called insulin resistance, which over time makes the key (insulin) less effective and alters how cells generate energy.
In other words, the key no longer works properly and can't open the “door,” which are the cells, causing blood sugar levels to remain high and triggering the release of more insulin.
The constant presence of insulin prevents fat from being used as an energy source, but at the same time, sugar can't be properly used either, creating a vicious cycle.
It’s like ordering takeout and the delivery person arrives with the food, but can’t hand it over to you.

Why does insulin resistance occur?

Insulin resistance occurs due to the high or frequent consumption of: refined sugars, ultra-processed foods, or foods that cause an inflammatory reaction (such as allergies or sensitivities), which contributes to persistently high blood glucose levels.

This leads to various changes in the body, such as progressive weight gain that results in overweight and obesity, and disruption in the function of other hormones—for example, estrogens—favoring the development of Polycystic Ovary Syndrome (PCOS).

You end up gaining weight not so much from “overeating,” but because of metabolic changes.

This weight gain mainly occurs in the abdominal area, meaning there is an increase in visceral fat, which promotes an inflammatory state in the body that interferes with insulin function.

What medications help with weight loss?‍

Currently, there are certain medications approved by the U.S. Food and Drug Administration (FDA) that facilitate weight loss. However, they require a medical prescription or prior medical evaluation.

Among the approved medications are GLP-1 receptor agonists: Liraglutide (Saxenda®), Semaglutide (Wegovy®), Tirzepatide (Mounjaro®), and Semaglutide (Ozempic®). The latter has gained popularity recently, as one of its side effects is related to weight loss.

How do these medications or injections for weight loss work in the body?‍

These medications, mostly prescribed for type 2 diabetes, are injectable and work by mimicking the action of a hormone that works alongside insulin called glucagon-like peptide-1 (GLP-1), which is responsible for maintaining stable blood sugar levels and regulating appetite.

In this way, these types of medications support weight loss or a decrease in body mass index by acting in two key areas: reducing food intake and improving insulin function.

5 Tips to Avoid Gaining Weight if You Have Insulin Issues‍

To lose weight consistently, it's necessary to establish a routine with healthy, sustainable long-term habits that support a better lifestyle.
Apply the following tips to start losing weight on the right foot:

1. Reduce Sugar Intake‍

One of the keys to losing weight is to maintain a sugar-free diet. Avoid foods that contain refined sugar or more than 10g of sugar per serving.
Foods high in sugar tend to be calorie-dense, may cause abdominal pain, and often lead to sugar addiction, which many people are unaware of, as well as various health issues.

2. Follow the 3R Protocol‍

Another great tip for weight loss is to implement the 3R protocol, which consists of:

• Remove foods that cause inflammation of the immune system, such as refined sugars, dairy, gluten, and grains.
• Replace with healthy foods like fruits, vegetables, proteins, and fats.
• Repair your health and restore your body.

3. Exercise Regularly‍

Physical activity greatly helps control blood sugar levels since active muscle tissue requires more energy, which comes from glucose.
Regular workouts help maintain a healthy weight. Additionally, exercise helps prevent and manage cardiovascular conditions such as high cholesterol and high blood pressure.

4. Get Enough Sleep‍

A good night’s sleep is essential. Sleep disorders such as insomnia, trouble falling asleep, or light sleep also affect metabolism, causing hormonal imbalances that increase cravings and appetite, especially for sugary and carbohydrate-rich foods.

5. Increase Water Intake‍

It’s important to drink more water because sometimes what feels like hunger or a headache is actually dehydration. Always start by drinking water.
Being well hydrated helps maintain a low-calorie intake throughout the day. To stay hydrated, we recommend:

• Drinking 2 glasses of water upon waking.
• Adding a source of minerals such as sea salt, marine plasma, lemon, or electrolytes.

What’s the Best Diet to Lose Weight Quickly?‍

There are many options to lose weight quickly, but the key is to lose it and keep it off.
There are various strategies that can be tailored to your lifestyle and metabolism.
We invite you to personalize your diet and apply the best weight control strategies by clicking here.

How to Activate Insulin to Lose Weight‍

Having a balanced diet low in sugar and fat, along with regular exercise, promotes more efficient and appropriate insulin function in the cells.
This allows glucose and energy to enter and be used by the tissues effectively.

What Happens if a Person Without Diabetes Injects Insulin?‍

Using insulin without medical need is very dangerous and can harm the body.
Taking diabetes medications without medical or nutritional guidance can lead to hypoglycemia (low blood sugar), ranging from mild to severe, and may even require emergency care.

If I Lose Weight, Can I Cure My Diabetes?‍

Losing weight can improve your metabolism, which in turn can improve diabetes, since it is caused by a combination of factors—mainly diet and lifestyle.
By improving your diet, reducing systemic inflammation, enhancing insulin action, and replenishing essential nutrients, you can improve:

• Blood sugar levels
• Inflammatory markers
• Visceral fat

This may lead to no longer meeting the criteria for a diabetes diagnosis during your medical evaluations, which means it’s possible to cure or reverse diabetes.

If you have insulin resistance, hyperinsulinism, diabetes, or want to prevent them, we invite you to request a consultation with one of our nutritionists.