If You Need to Lose Weight, Read This

sconeAre you one of those people who have “tried everything” to lose weight?  You may have a blood sugar problem.  Even if you’re not diabetic, you may be experiencing a sluggish metabolism because your body is running on “sugar-fuel” instead of “fat-fuel.”  

A blood sugar handling problem means you have “sugar highs” and then you get the “sugar lows.”

 

Common signs of sugar-handling problems include:

  • feeling shaky, light-headed or irritable if you miss a meal
  • not able to concentrate if you haven’t eaten
  • craving carbohydrates
  • craving sugars
  • craving salt (for adrenal energy)
  • craving dessert after a meal
  • feeling tired after eating
  • headaches
  • waking up in the middle of the night (when your sugar drops in the middle of the night, waking up is your adrenal glands preventing you from going into a coma!)

Other connected dis-eases to sugar handling problems may include:

  • PCOS (if you don’t know what it is, you probably don’t have it)
  • gout
  • pituitary problems
  • toxicity problems
  • thyroid imbalance
  • cancer
  • blood clotting
  • eye degeneration
  • slow wound healing
  • persistent systemic fungus, bacteria
  • kidney damage
  • fatty liver
  • ketoacidosis
  • diabetes

The fundamental process here is quite simple:  CARBOHYDRATES convert to GLUCOSE.

Glucose, then signals your pancreas to release insulin.  AND INSULIN PREVENTS YOUR BODY FROM USING FAT FOR ENERGY.  You got insulin?  Then you got fat.

Ok, yes, we need some fat.  But most of us have a little to spare, no?

I have – again – a super-easy solution.  WATCH YOUR CARB (carbohydrate) intake.  Ideally, keep your carb intake to less than 60 grams per day.

What is a carb?

  1. The obvious ones:  crackers, cookies, pasta, baked goods, breads, and basically ANY type of grain, even healthy ones.   Anything sugary:  candy, all sweeteners (white and brown sugars, turbinado or raw sugar, even agave, coconut sugar, molasses, maple syrup and honey), high fructose corn syrup (for sure), sweetened beverages (sodas, lemonade, etc.).
  2. The less obvious ones:  healthy whole grains, sprouted grains, corn, oats, beans, FRUIT, alcohol, and potatoes.  Milk products.
  3. The glycemic index?  It doesn’t work and probably does not improve insulin resistance.  This was found in the JAMA study “The effects of high vs low glycemic index of dietary carbohydrate on cardiovascular disease risk factors and insulin sensitivity.”  December 17, 2014.
  4. Don’t think you have to go carb-free.  That’s not a good idea because vegetables are carbs and you need those.
  5. CARBS YOU DON’T HAVE TO COUNT:  vegetables, avocado, tomato, proteins (eggs, fish, meat)

CARBS I RECOMMEND TRACKING (remember the goal is < 60 g / day):

Grains

1 slice of sprouted grain bread = 15 g carbohydrates

1 slice white bread = 4 g

1 cup pasta = 36 g (!)

1 cup white rice = 60 g

1 cup brown rice = 45 g

12 corn chips = 18 g

1 flour tortilla = 32 g

1 corn tortilla = 8 g

Potatoes

1 large red potato = 58 g (!)

1 sweet potato = 37 g

Sweets / Drinks

1 can of soda = 25 g

1 cup of lemonade = 38 g

1 cup of orange juice = 9 g

cookie = 30 g

cupcake = 23 g

scone = 61 g 🙁

Beans

1 cup refried beans = 10 g

1 serving (4 oz) tofu = 11 g

Milk Products

1 cup yogurt or milk = 10 g

1 cube cheddar cheese = .5 g

1 cup vanilla ice cream = 32 g

Alcohol

1 glass of wine = 3 g 🙂

1 beer = 10 g

Fruit

1 large banana = 30 g

1 cup strawberries = 10 g

1 peach = 12 g

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