Glucose (aka ‘blood sugar’) is your body’s main source of energy. When you eat carbs, your body break them down into glucose. Your pancreas then secretes hormone insulin to help glucose get into your cells. When you eat a lot of sugar or carbs, more insulin is secreted. When your body has excess insulin or blood sugar, that extra sugar is stored. Some is stored in your liver and muscles. But when those are full, that extra sugar is stored as fat. That’s why blood sugar dysregulation often leads to weight gain.
Signs of blood sugar imbalance:
👎Feeling hungry 👎Dizziness 👎Irritability or anxiety
👎Heart palpitations 👎 Feeling tired or weak 👎 Confusion
👎Shaking 👎Sugar cravings 👎 Headaches 👎Tingling in the lips
❤️How to test: You can check your blood sugar from home with a glucose monitor kit. These do a simple finger prick so you can test your blood sugar any time of day. I recommend morning (1 hour after you wake), before your first meal and 4 hours after a meal.
❤️ Blood Sugar and Insulin Control Strategies
These easy to implement tricks help blunt the blood sugar spike and keep your insulin under control for weight control and reduce risk for illness.
Our blood sugar levels regulate our insulin level which is an incredibly important hormone in keeping all of our hormones in balance. Here is what is necessary to balance our blood sugars.
Coach❤️Theah Tips & Strategies
First ❤️Check your low carb items: Avoid seed oils, Maltodextrin, Dextrose in low carb snacks & packaged foods (Bacon, deli meats, canned products ad packaged low carb snacks).
❌ Maltodextrin has a high glycemic index (GI) value, which means it can cause a spike in your blood sugar. Maltodextrin is a carbohydrate that can raise blood sugar levels quickly. It has a high glycemic index, which means it can cause a rapid spike in blood sugar. Individuals with diabetes or insulin resistance should avoid maltodextrin.
⛔🚫Dextrose is a simple sugar made from corn or wheat that’s chemically identical to glucose, or blood sugar. It’s often used as a sweetener in baking products and is found in processed foods (Processed meats, bacon etc)
Other strategies
❤️Eat foods in the right order
The right order to eat our food is: 1) Protein and fats 2) Fiber, 3) Starches and sugars
Start with a salad, eat all your protein and then have dessert
❤️Veggie starters
It will reduce the glucose spike of the meal that follows. The veggie starter has to make up about 30% of the meal.
❤️ Stop counting calories
Counting calories doesn’t necessarily improve health or reduce weight. And not all calories are equal: calories derived from fructose are more detrimental than those from glucose. Fat doesn't raise or impact glucose.
❤️Start your day with protein & fats: Think steak & eggs
A savory breakfast is composed of protein (the centerpiece), fat, fiber (if possible), optional starches, and nothing sweet except optional whole fruit (just for taste).
❤️Have any type of sugar, they’re all the same
All sugar is made of glucose and fructose. They all have the same impact on our body, so have the one you prefer.
❤️ Pick dessert over a sweet snack
If we want to eat something sweet, it’s better for our glucose spikes to have it as dessert after a meal than as a snack between meals.
❤️ Vinegar
Vinegar can be taken as one tablespoon, naked or in a tall glass of water (with a straw), or as a salad dressing, ideally up to 20 minutes before a meal. This reduces the spike of the meal by up to 30%.
❤️ After you eat, move (15 minute walk is all you need)
When you can, use your muscles for 10 minutes to reduce the glucose spike of the meal. Examples: walking, cleaning up the kitchen or your house, doing calf raises, yoga, etc.
❤️No Snacking or If you have to snack, go savory & protein rich
Sweet snacks give us pleasure, savory snacks give us energy. Savory snacks include proteins, healthy fats, and fiber. Think Chomps beef stick, yogurt or cottage cheese
❤️ No Naked carbs "dress your carbs"
Dressing your carbs means adding protein, fat, or fiber to starches and sugars. This reduces the speed of glucose absorption in our body.
Understanding all the names of sugar:
❤️Other helpful items
⬜ Practice Mindfull Eating
⬜ Try Intermittent Fasting or Time Restricted Eating
Disclaimer: This is not designed for the diagnosis, treatment, or prevention of diseases, and it should not be considered a substitute for seeking medical treatment or professional guidance. Before initiating any nutrition or physical activity program, it is essential to consult with your physician. The reader assumes sole responsibility for using this program, and the author bears no responsibility or liability for any harm or injury that may arise from the application of the information provided.
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