Balance Your Blood Sugar Part 2

30 November 2016 Written by 

Stop Roller Coaster Blood Sugar and All Day Eating Part 2

Step One From Last Week Is To Drink Lots More Water What's Next?

Why do we eat all day and how to stop roller coaster eating was the first in our 7-part series. Drinking water was the first step. What's next? Protein. As we begin to create new habits around nourishing our bodies with foods that are high energy, we will inevitably crowd out foods that are low energy. Our focus, therefore, is on what we are adding to our diets, and not what we are restricting from our diets. There will be no ‘do not eat’ list of foods that must be remembered, instead we will tune into our bodies and consider how energetic we feel.  Last week, we added water. This week we will add protein, identify the best protein sources and determine timing.

Timing Your Intake Of Protein

Protein is one of the three major macronutrients required by the body. “Macro” from the Latin meaning “large.” A macronutrient is so named for two reasons. It is needed in a large supply, and it is too large to be absorbed in that form. Proteins are broken down into amino acids, which are used primarily for repair and maintenance. However, when the amount of protein consumed is greater than the demand by the body for necessary repair, it is used for energy. That’s right! Excess protein is converted to energy. However, if too much protein is consumed in the face of an adequate supply of another macronutrient – carbohydrates - the protein will be converted to fats and stored on the body as fat. 

How To Stop Highs and Lows Of Rollercoaster Eating

In order to stabilize the coaster, we must consume protein in just the right amount so that any excess is converted to energy and not fat. So, what is the right amount of protein to eat?  Unfortunately, this question isn’t easy to answer since the right amount of protein for one person isn’t the right amount for the next. Instead, we will focus on identifying the best protein source and the timing of that source in the best lab in the world -- the body. It is in individual experimentation that we will produce a sustainable diet.

Journal Your Eating To Gauge Your Energy Throughout The Day

Fish, poultry and meat are animal sources. Plant sources include nuts and nut butters, beans, lentils, and chia seeds. Start experimenting! Keep a journal and chart what you’re eating and when you are eating it. Add a plant source at breakfast and check in with your energy level after a couple of hours – is your energy up or do you feel sluggish? Try an animal source the next day for breakfast. Check in after two hours – energy up or down? Day three: have no protein for breakfast and check in on your energy in the same way. Follow the same guidelines for your other meals.

For Vegetarians

 If you follow a vegan or vegetarian diet, experiment with the types of foods you are choosing and the amount of protein in the serving. Perhaps you require more protein at breakfast to keep your blood sugar in check, while someone else requires less, or requires it from a specific source. The idea here is to check in with your body, be curious and just notice what attributes to the rises and falls of your energy. In this way, the drastic highs and lows of the blood sugar roller coaster will start to stabilize and for longer periods of time.

The Goal Is To Sustain Your High Energy Longer

Kudos to you for taking on this journey! Remember, start with drinking more water. Note what happened in the last 7 days that you are particularly proud of.   No matter how small the accomplishment may seem, no self- editing! Please comment on your progress or questions.

Reach Out Recovery Exclusive By: Elizabeth Viszt

 

 

 

 

Read 1198 times Last modified on Monday, 05 December 2016 13:32
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Elizabeth Viszt

Elizabeth Viszt BA,MS, a Health & Wellness Coach in New York, is Master of Habit Change around the areas of nutrition, dieting, and personal relationships.
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