Glucose-Insulin Response

Glucose-Insulin Response Curve

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.

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! Our 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).

Eating  those 2 snacks and 3 big meals per day. 

gi

After adopting the eat every three hours, small portioned controlled, low glycemic meals from the time you get up in the morning until you go to bed strategy.

low-GI2

Make Something Happen