As many of you know, I’m a broken record when it comes to keeping insulin low.
Low insulin =
•Less inflammation in the body (joints and heart)
•Less body fat
There is not a convenient way to directly measure insulin levels, so blood glucose is used as an approximation.
High or rising glucose = high or rising insulinLow or falling glucose = low or falling insulin
|I came across an interesting study that looked at continuous glucose monitor data from over 1,000 participants over a 14 day period.|
Participants were put into one of three groups and fed either a:
•High carb breakfast
Then asked to fast for the next three hours.
Researchers then examined how soon after participants would have their next meal and how much they would eat.
|The results were pretty straightforward.|
The high-carb breakfast group saw their blood glucose spike and drop the most.
Think of the traditional breakfast many of us grew up eating:
•Milk, juice etc.
As a result, this group was the one to get hungry the fastest and eat the most at their next meal following breakfast.
To put it simply —more carbs meant more cravings.
|A keto diet is only fats (80%) and protein (20%), no carbs.|
And while I respect the principles of a keto diet, I don’t teach it to my clients.
My clients are generally 45 to 80 years of age.
They want to lose weight, drop body fat, reduce or eliminate medications, live better and longer.
I think a pure Keto Diet is extremely difficult and somewhat unnecessary.
So I do not teach my clients to eliminate carbs entirely.
However, all carbs are not equal!
The carbohydrate selections matter a lot.
I teach eating carbs that are under 40GI.
|Lastly, one of the ways you can tell if it’s hunger or craving is something I call “The Chicken Test.”|
If before you eat, ask this question:
“If I were to eat chicken would it do it for me?”
If the answer is no – you’re not hungry – You’re craving.
Cut the high GI carbs!
Do this and cravings will be a thing of the past.