❤️CONTROL YOUR INSULIN
Insulin control is important not only for avoiding diabetes but also for keeping hunger and cravings at bay. When you eat too much sugar, too many carbohydrates, or too much food at one time – all things that will spike up your blood sugar levels – your body will release a large surge of insulin to control the sugar levels. High insulin levels promote fat storage (and prevent fat burning!), and cause a sugar crash when they drop off after the spike. None of this is helpful for avoiding cravings or losing weight!
These are the important elements of keeping your insulin response under control:
❤️ Always eat protein (and/or fat) with carbohydrates.
✔️Protein and fat slow down the absorption of glucose into the bloodstream reducing the amount of insulin needed to control blood sugar levels.
✔️Fiber also slows down sugar entry.
✔️Choose high-fiber carbohydrates – vegetables and low carb fruits instead of processed foods and sugars
✔️Have some protein every time you eat.
❤️Avoid eating too much at one time.
✔️A good rule of thumb is to limit yourself to about 500 calories at a time.
✔️Any excess is converted to stored fat.
✔️Avoid getting stuffed or overeating
❤️ Practice good TRE (Time Restricted Eating)
✔️Eat 2 or 3 meals per day without snacking
✔️Practice eating in 60 minute window and then not eating again for 4-5 hours
✔️Practice taking a break from eating, intermittent fasting
✔️ Give your body time to heal and repair
Minimize the number of times a day you produce insulin.
It’s not about eating less – it’s about eating less often ~ Coach❤️Theah
Minimize the number of times a day you produce insulin.
It’s not about eating less – it’s about eating less often.