Did you know that eating too many refined carbohydrates like bagels, toast, pasta, cereals, granola bars and crackers, etc. can destroy your efforts to take weight off? Most Americans eating the Standard American Diet or SAD are eating upwards of 300-600 grams of carbohydrates per day. This is causing insulin, the fat storage hormone, to be constantly released, leading to weight gain. By trying the following tips you can balance your blood sugar and easily maintain your current weight or take a few pounds off!
Tip #1 - Ditch the grains
The easiest way to set yourself up for success and lose some weight is to avoid grains. Although we have been led to believe they are healthy for us, they tend to spike your blood sugar which leads to high cortisol. That waffle in the morning is spiking your blood sugar and setting yourself up for a roller coaster of a ride of highs and lows throughout the day. They can also cause weight gain in individuals who are sensitive to them. The research on grains and gluten and its relationship to autoimmune disease is gaining traction. Gluten and grains can be highly inflammatory to individuals with an immune system that is sensitive to it. "Yet an estimated 99 percent of people who have a problem with eating gluten don't even know it. They ascribe their ill health or symptoms to something else-not gluten sensitivity, which is 100 percent curable."-Mark Hyman, M.D. I have first hand experience with this. Once diagnosed with Hashimoto's Thyroiditis I gave up all grains and to my surprise lost 8 pounds in just three days! My body was finally able to reduced the inflammation the grains were causing by irritating my immune system.
Tip #2 - Start the day with protein and healthy fats
To lose weight easily, you must squash any sugar cravings by eating a blood sugar stabilizing meal first thing in the morning that has healthy fats and protein. That bagel with cream cheese and coffee will just lead you to hunger one to two hours later. Instead, try scrambled eggs with sausage and half an avocado. This will balance your blood sugar and prevent that post bagel crash which ultimately leads you to consuming more carbs and sugar throughout the day!
"There are ways to cut cravings by naturally balancing your blood sugar." --Mark Hyman, M.D.
Tip #3 - Eat a salad with healthy greens every day
Non-starchy veggies like spinach, kale, red leaf lettuce, arugula, and romaine lettuce provide magnesium needed to balance your blood sugar. Add a bit of protein and a healthy fat and you are on your way to a satiating meal that will help you shed the weight.
Tip #4 - Grab some nuts for a healthy satisfying snack
Nuts are the perfect on the go easy snack to satisfy you when you get hungry between meals.
Tip #5 - Mind your macros
Balance your protein, fat, and carbs by using a tracking app such as MyFitness Pal. A good starting place is 40% carbs coming from whole non-starchy fruits and veggies, 30% fats coming from avocados, organic coconut oil and fats, olive oil, fish, nuts and seeds, and 30% protein coming from grass fed animals, seafood and fish. I have found I can easily maintain my weight with a macro nutrient ration of 50% fats, 30% protein, and 20% carbs coming from whole fruits and veggies. Everyone is different so play around with the ratio to find your best fit. A typical day for me might look like the following:
snacks: protein shake with flax-seed meal and mixed berries, hard boiled eggs, nuts, jerky or herbal tea with a little coconut oil
lunch: large salad with a protein and healthy salad dressing made with olive oil with an organic orange and a handful of almonds.
By balancing your blood sugar you can lose weight!
Balancing your blood sugar doesn't have to be difficult. Pay attention to your energy levels, mood and sleep to determine if you hit your perfect macro nutrient ratio. By doing so, you will easily maintain a healthy weight for you.
Do you want help navigating all of the diets and exercise plans out there? Give me a call or schedule a 15 minute phone consultation to learn more.