Eddie Abbew on Fat Loss: Why Insulin Control Beats Dieting
Eddie Abbew, former bodybuilding champion and fitness coach, says fat loss isn’t about cutting calories or exercising harder. He believes the real solution is controlling one hormone: insulin. Let’s break down what that means and how you can apply it to your daily routine.
What is Insulin and Why Does It Matter?
Insulin is a hormone your body releases after eating.
Its job is to move sugar (glucose) from your blood into your cells for energy or storage.
When insulin levels are high, your body stores fat.
When insulin levels are low, your body burns fat for energy.
Abbew calls insulin the “master hormone” because it controls whether you store or burn fat.
Fat Gain Is a Hormonal Issue
Abbew says most people gain weight not because they eat too much but because they eat foods that spike insulin.
High-carb foods like white bread, cereals, pastries, and sugary drinks raise blood sugar quickly.
That triggers a surge in insulin, which tells your body to store fat.
It also makes you feel tired, hungry again soon after, and craving more carbs.
Abbew believes this cycle leads to stubborn fat gain.
Want to Lose Fat? Lower Insulin
According to Abbew, if you want your body to burn fat, you must keep insulin levels stable and low.
That means:
- Eating foods that don’t spike blood sugar
- Avoiding constant snacking
- Giving your body time between meals
- Choosing meals with protein and healthy fats
When you do that, your body learns to use stored fat as fuel.
This is called becoming “fat-adapted.”
Abbew says this can happen within a few weeks if you stay consistent.
Eddie Abbew’s Key Tips for Fat Loss
1. Skip or Delay Breakfast
Abbew suggests not eating until around 1 pm.
This is a form of intermittent fasting.
Your body continues to burn fat from the night before because insulin remains low.
When you break your fast, choose a low-carb, high-protein meal.
Examples:
- Eggs and avocado
- Eggs and cheese
- Eggs and bacon
Avoid toast, cereal, juice, or anything that spikes insulin early in the day.
2. Cut Refined Carbs
Focus on cutting foods that quickly raise blood sugar:
- White bread
- Sugary snacks
- Sweetened drinks
- Chips, crackers, baked goods
Instead, eat real, whole foods that digest slowly.
Include protein, vegetables, healthy fats, and unprocessed meats.
3. Stop Yo-Yo Dieting
Abbew warns against crash diets and calorie counting.
He says they leave you hungry and tired.
Instead, fix your hormones by eating the right foods consistently.
This makes weight loss feel natural and less stressful.
4. Don’t Rely on Exercise
Abbew believes you don’t need to exercise to lose fat.
He says diet and hormone control do the heavy lifting.
You can walk, stretch, or stay active for your health.
But don’t use exercise to “burn off” bad food choices.
Is There Science Behind This?
Some of it, yes.
Insulin is known to block fat burning when elevated.
Low-carb diets often help people feel less hungry and lose weight.
That’s partly because they lower insulin and steady blood sugar.
Studies show that reducing processed carbs can:
- Improve appetite control
- Reduce cravings
- Boost energy
- Support long-term fat loss
But the full picture includes calories, too.
If you eat more than your body needs, even on a low-insulin plan, you can still gain weight.
The trick is that controlling insulin often helps you eat less without trying.
That’s why Abbew’s method can work for many people.
Real-World Example
Let’s say you stop eating breakfast.
At 1 pm, you eat three eggs and half an avocado.
At 6 pm, you have grilled chicken, steamed broccoli, and a drizzle of olive oil.
You avoid bread, snacks, and sugary drinks.
You drink black coffee, tea, or water.
You go to bed without feeling stuffed or starved.
You wake up with steady energy.
Repeat this for a week.
You may feel less hungry overall.
You may start losing weight without tracking anything.
That’s the kind of shift Abbew wants you to experience.
Questions to Ask Yourself
- Are your meals making you feel full or hungrier?
- Are you eating because of habit or hunger?
- Are your energy levels steady or crashing?
- Could delaying your first meal make a difference?
- What foods are you eating that spike insulin?
Final Thoughts
Eddie Abbew’s fat loss method centres on one idea: control insulin, and fat loss follows. You don’t need to count calories, starve yourself, or hit the gym every day. You just need to eat in a way that keeps your insulin low and steady.
This means low-carb, high-protein meals, fewer snacks, and more time between meals. It won’t work for everyone the same way. But it’s simple, grounded in science, and for many people, easier to follow than restrictive diets.
Try it for a week and see how your body responds.
