Healthy Eating

If you want to maintain weight:

“Calories in” needs to balance “Calories out or burned”

If you want to lose weight:

“Calories in” need to be less than “Calories out or burned”.           

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A pretty simple theory, but balancing is not always that easy and who wants to count calories?

So how do you manage controlling calories?

This is the secret in a nutshell. You eat every three hours, small portioned controlled, low glycemic meals from the time you get up in the morning until you go to bed. Your daily calories should be approximately 50% low-glycemic carbohydrates, 25% healthy, lean protein, and 25% healthy fats. 

EATING LOW GLYCEMIC FOODS

The glycemic index (GI) is a standard that determines how fast a food raises blood sugar, which stimulates insulin production and weight gain. On a scale of 0-100, pure glucose or sugar has a GI of 100. Eating foods that has a GI <30 turn off the insulin pump and fat storage. Learning how to specifically pick out low glycemic foods is a topic I cover in my eBook and something I teach in great detail as your FREE Personal Health Coach.

EATING EVERY THREE HOURS– SMALL PORTIONED, LOW GLYCEMIC MEALS

Once you understand why eating this way is so important, you will be empowered to make necessary healthy changes.

Many individuals eat those 2-3 big meals per day. Some go all day and eat only once. Do you know the diet of a SUMO Wrestler? ONE HUGE meal a day! sumoOur body can only utilize so many calories at one time. When we eat that big meal, the body uses what it needs for energy and the rest is stored as……………you guessed it, FAT! Eating a large meal causes our blood sugars to spike, so our body produces more insulin. The role of insulin is to help move the glucose from the foods we consume into our cells. When we bombard our body with too much food, the insulin pump overworks. Overtime this is what leads to Metabolic Syndrome (high blood sugar levels, high blood pressure, elevated cholesterol, excess abdominal fat).

High Glycemic Meals/Insulin Resistance

Eating small meals every three hours turns off our insulin pump. Our body burns the small amount of calories we have consumed, none are turned into fat. Eating frequently throughout the day can be a problem for some individuals. I have some solutions to help this challenge. As a Health Coach, I have been able to help dental hygienists, school teachers, construction workers, salesmen, truck drivers, and even assembly line workers be successful.  wmans we can do itimagesIf you believe have challenges that would prevent you from eating every three hours, learn solutions in my FREE eBook.  Send me an email for the Free eBook.

Other benefits of eating six small meals include:an increase in metabolism, lowered cholesterol levels, improved energy levels, suppressed appetite, protected muscle mass. In conclusion, we become an efficient, lean mean, burning machine.

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A study was done at the University of Toronto. Test subjects were to eat every three hours. After only two weeks results showed these individuals lowered their blood cholesterol over 15% and blood insulin 28%. This is important because insulin plays a role in fat metabolism, inflammation and leads to metabolic syndrome. (high blood sugar levels,  high blood pressure, elevated cholesterol , excess abdominal fat) *”Nibbing versus Gorging:Metabolic Advantage of Increased Meal Frequency” New England Journal of Medicine 321(1989)929-34.

Glucose-Insulin Response Curve

As you can see the two main keys for healthy eating are:

  1. Control the amount of food we consume
  2. Manage our insulin pump by frequent, low glycemic meals

 

 

 

 

 

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