MODULE 3 - BLOOD SUGAR
- Transition to eating more healthy fats.
- Limit carbs and sugar.
- Avoid snacking between meals.
What you’ll Learn:
- The role of insulin in the body
- Building blocks of energy
- Why your unable to lose weight
- How to easily break the sugar spike/crash cycle
If you’re the type of person that gets angry or irritated when you’re hungry it’s likely because your blood glucose level (or blood sugar) has dropped too low. If this happens often and you have trouble finding a balance, the condition is called hypoglycemia.
Hypoglycemia occurs when blood sugar levels drop dangerously low and can happen to people with type 2 diabetes but can also happen to people who do not have type 2 diabetes. Insulin is a hormone secreted by the pancreas to escort sugar from the blood to the cells. When the body is in balance extra glucose is taken up by the liver and stored as glycogen.
Prolonged elevated blood sugar locks down the cells ability to take up the sugar and instead of using fat stores for energy the body relies solely on blood glucose for energy. If the cells cannot take in the blood sugar the body gets confused and continues to secrete insulin creating a insulin resistant cells.
Too much insulin in the blood will also inhibit the body’s ability to break down and use fat for energy causing an inability to lose weight.
Eating too many sugars and carbs, whether it comes from fruit, candy or potatoes and rice, will leave you feeling hungry even if you’ve just eaten a short time ago, thereby leaving you in the vicious cycle of spike and crash! The spike/crash sugar cycle can end up damaging the cells and tissue.
Carbohydrates are one of the body’s building blocks. Fats and Protein are the other two. Carbohydrates are broken down into simple sugars in the body so it really doesn’t matter if you eat a candy bar or starchy vegetables such as sweet potatoes, they both eventually get broken down into glucose and used as energy or stored as fat.
When insulin resistance occurs, the body holds onto its current fat stores and the excess blood sugar that is not immediately used for energy also gets stored as fat, continually adding to your stores and increasing body weight. You can see how this vicious cycle can leave you feeling defeated.
How do you get off the sugar train?
It may sound counter intuitive to say the best way to lose fat is to increase the amount of fat you ingest. But it’s true... Contrary to popular yet misinformed belief, eating fat does not cause you to gain weight and does not increase your cholesterol.
Increasing healthy fats will keep you feeling fuller longer and will arrest the sugar spike/crash cycle. When blood sugar levels are balanced, the body will be able to convert its fat stores for energy. This keeps your body weight in check and accelerates its ability to lose weight by burning calories and accessing energy from the correct place.
An example of increasing healthy fats for blood sugar regulation and weight loss would be to eat 2 eggs for breakfast cooked with coconut oil or grass-fed butter, a side of avocado and non starchy veggies.
Try to avoid snacking between meals especially during the first 2 weeks that you are breaking your sugar cravings.
If you must snack, eat a small portion of almonds, cashews or walnuts with a tall glass of water. You’ll want to portion these snacks out before you need them because they are considered domino foods. Meaning, they are incredibly easy to overeat causing a domino reaction that can sabotage your chances of success.
This graphic shows good and bad carbs that have the power to balance your blood sugar or spike it to unhealthy levels.
More on healthy fats in tomorrow’s lesson. Remember to be on the lookout for our emails and add us to your contacts so you don’t miss a single day of The 7-Day Health Coaching Mini Course.
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