Why your blood sugar plays an important role in weight loss?

I’m guessing you’re not that excited about blood sugar!

If you’ve been hanging around me for a while, you’ll know one of my mantras is “education empowers.” I appreciate that when it comes to dropping the kilos you just want it to happen yesterday and not have to think about the facty stuff. (my word, not found in English language)

In this case, knowing the details and facts does empower you and promotes positive change.

One of your body’s highest priorities  is to maintain blood glucose (sugar) in a normal range at all times. Improper regulation can result in either hyperglycemia (too high) or hypoglycemia (too low). Having blood glucose imbalances plays havoc on our bodies, how we feel and also is a contributing precursor to a number of diseases – diabetes is one of the obvious ones.

If you are trying to shed weight, then you need to understand that maintaining your blood glucose in the normal range is very important. If your blood glucose levels are too high (think an overdose of sugar, high carbs, starchy foods!) then your body sends out the sugar police (insulin) to return  the levels to normal. One of the ways it does this is by shutting down your fat stores as a source of energy – think of it as a fat prison lock down – no one is leaving their cells!! With the cells in lock down, the excess sugar in the blood is utilised as the primary energy source until the levels return to normalcy!

So here are some tips for healthy blood sugar levels & weight loss!

  • Focus on including protein at breakfast. Eating up to 10 gms of protein at breakfast sets you up for normal blood sugars throughout the day.

In Fact – protein should be included in every meal and snack. At lunch/ dinner use the palm of your hand as a guide to amount that is right for you. A meal/snack with protein will make you fuller for longer than a meal without.

  • Eliminate wheat – the version of wheat we eat today does not resemble its ancient ancestors. 2 slices of whole wheat bread can spike your blood sugars as much as a tablespoon of sugar!!
  • Starchy carbs – pasta, rice, breads, cereals, potatoes should be keep to a minimum – make it no more than 1/2 cup for lunch /dinner. Fill half of your plate with veggies and salad.
  • Do not eat carbs alone ie an pear, your blood sugar level will rise – eat it with some nuts or a slice of cheese or mouthful of yoghurt (full fat plain)
  • Ensure there are healthy fats in every meal and snack. The combination of the protein, carb and healthy fat all work together to keep your blood sugar stable.
  • Don’t stress – stress releases the hormone cortisol, which also plays havoc and makes us reach out for starchy carbs (and promotes belly fat). Stressing?
  • Go for a walk or do any exercise instead!
  • Dont’ Diet! They don’t work – just incorporate the above tips and you will reap the rewards.

If you are one of the more than one billion people on Facebook, I warmly invite you to join my facebook group – The Balanced Approach- Your Way To Wellness. 

In this group you’ll find a space that is safe, caring and warm. 

Where you can share your wins and losses, shout out, ask for help and support others. 

I’m there to support you, provide strategies, tips, recipes and know how and the occasional ‘kick ass’ if that is what’s required! I’d love to see you there…..Join here.

Protein packed tomato zucchini frittata. Mindful Eating. Pin Me!
Protein packed tomato zucchini frittata. Mindful Eating. Pin Me!

Be Healthy, Happy & Amazing!

Caroline x

How blood sugar affects weight loss

One of your body’s highest priorities is to maintain blood glucose (sugar) in a normal range at all times. Improper regulation can result in either hyperglycemia (your blood glucose is too high) or hypoglycemia (too low). Having blood glucose imbalances plays havoc on our bodies, how we feel, and is also a contributing precursor to a number of diseases – diabetes is one of the obvious ones.

If you are trying to shed weight, you need to understand that maintaining your blood glucose in the normal range is very important. If your blood glucose levels are too high (overdose of sugar, high carbs, starchy foods!) then your body sends out insulin (aka the sugar police) to return the levels to normal. One of the ways it does this is by shutting down your fat stores as a source of energy – think of it as a fat prison lock down – no one is leaving their cells!! With the cells in lock down, the excess sugar in the blood is utilised as the primary energy source until the levels return to normal!

So here are some tips for healthy blood sugar levels and weight loss!

  • Focus on including protein at breakfast. Eating up to 10 grams of protein at breakfast sets you up for normal blood sugars throughout the day. Protein should be included in every meal and snack. At lunch/dinner use the palm of your hand as a guide to amount that is right for you. A meal or a snack with protein will make you fuller for longer than a meal without.
  • Eliminate wheat – the version of wheat we eat today does not resemble it’s ancient ancestors. 2 slices of whole wheat bread can spike your blood sugars as much as a tablespoon of sugar!!
  • Starchy carbs – pasta, rice, breads, cereals, potatoes should be keep to a minimum – make it no more than 1/2 cup for lunch or dinner. Fill half of your plate with veggies or salad.
  • Do not eat carbs (like a pear) alone – your blood sugar level will rise. Instead eat it with some nuts, a slice of cheese, or a mouthful of plain yoghurt.
  • Ensure there are healthy fats in every meal and snack. The combination of protein, carb and healthy fat all work together to keep your blood sugar stable.
  • Don’t stress – stress releases cortisol, a hormone which also plays havoc and makes us reach out for starchy carbs (and promotes belly fat).
  • Go for a walk or do any exercise instead!
  • Dont’ Diet! They don’t work – just incorporate the above tips and you will reap the rewards.

If you want to know more about not dieting and still shedding the weight feel free to get in touch with me here.