Have you tried to lose the excess fat and just can’t seem to? Well, there is a reason why! You have been trying the wrong diets! It is the time that you adjust your perception of diet. Emphasis more on sustaining a healthy lifestyle with a balanced blood sugar. It will allow to lose weight and keep it that way. These simple tips will enable you to lose the fat you couldn’t all year long!
Allergies
A food allergy occurs when your body’s immune system reacts to certain types of food in an abnormal way, causing inflammation, bloating, indigestion and even weight gain. That is why it is very important to distinguish which foods your body is sensitive to. If possible, take a food sensitivity panel to find which food to avoid.
If not, there are several types of food that many people are prone to. More than sixty percent of the population is lactose intolerant. Many people suffer from gluten allergy or sensitivity. Chances are you might be one of them! So why not try eliminating these foods for a few days and see the results. If avoiding these aliments make you feel better, chances are your body is sensitive to them.
How to keep blood sugar levels balanced?
Balancing your sugar level is crucial to maintaining a healthy diet and losing weight. Blood sugar level consists of how much glucose is in your blood. Having too much glucose will result in fat storage as your body won’t be able to break all of it. Having too little though will turn your body into starvation mode and burn muscle instead of the fat you want to get rid of so bad. Following these steps will ensure you have a stable blood sugar.
- Eat every 3-4 hours. Snacks in the afternoon should be rich in protein.
- Try to avoid processed food and refined sugar.
- At lunch and dinner, make sure half of your plate is full of vegetables and a quarter of it contains protein. The remaining should be complex carbohydrates that carry a high amount of fiber.
Make sure to check out our “Food” page for more nutrition information
How to fill your plate?
Most people don’t know how much amount of each food they should incorporate in their meals. Dividing your plate into this amount will enable you to have a balanced blood sugar.
- Half of your plate should be filled with non-starchy vegetables, as they retain few calories and provide high amounts of fibre. You can it in several different ways: grilled, roasted, steamed or even raw.
- The next quarter of your plate should incorporate protein into it. This macromolecule is essential to the body as it provides muscles with energy. In addition to that, protein supports the immune system, reduces fatigue, and balances the blood sugar. Most of our protein is found in animal sources such as meat, poultry and seafood. For vegans, there is a lot of other options to get your daily dose of protein. An exemplary would be seeds (chia, pumpkin, sunflower, hemp, sesame) and nuts (almonds, walnuts, pecans, hazelnuts, cashew, pistachio).
- The rest of the plate should contain complex carbohydrates. Carbohydrates are one of the main sources of energy for the body. They are three different types of carbs: starch, fibre and sugar. Starch and fibre are complex carbohydrates that take more time to digest slowly. Simple carbs such as sugar, on the other hand, spikes the blood sugar and causes weight gains. Make sure to consume complex carbs an avoid the simple ones. There are various ways to get your share of complex carbs, from vegetables (sweet potato, squash, parsnip) ,beans(lentils, black beans, kidney beans) ,whole grains( preferably wheat free such as rye), rice (black/brown or wild), and seeds(quinoa, buckwheat, oats).
Typical Day
The example shown below provide how a typical day should be. Maintaining such will sustain a balanced blood sugar.
Breakfast
It is no wonder that breakfast is the most important meal of the day. After a few hours of sleep, it restores your glycogen and jumpstarts your metabolism. Starting with a healthy breakfast will stabilize your blood sugar and provide with many vitamins and minerals to keep you all day. An example of such breakfast would be an omelette with vegetables accompanied by avocados on the side. Another alternative would be Greek yoghurt with mixed fruits,2 tablespoons of oatmeal and some seeds.
Snack
A snack between the meals keeps you satiated and upholds a balanced blood sugar. An ideal example would be an apple/celery with almond butter. The almond butter contains healthy fat that are beneficial to the body. Healthy fat produces healthy cells, reduces inflammation, balances a balanced blood sugar, reduce cravings, heals and nourishes skin, hair and nails. Other alternatives include a protein bar, olives, a hard boiled egg, avocado, or a cucumber and tomatoes with hummus.
Lunch
Lunch should be a light meal in the midday. Something simple would be to make a salad and add a good source of protein (tuna, chicken, turkey). Avoid adding sauces as they contain high amounts of calories, fat and sodium. Opt for healthier alternatives such as lemon,olive oil or balsamic vinegar.
Afternoon Snack
The afternoon snack is crucial as at the period of the day, the blood sugar level drops. Provide your body with energy with some of the example listed above.
Dinner
Dinner should be a light meal as it is the last meal of the day. Make sure to opt for more vegetables and less carbohydrates. Examples of an ideal dinner would be a source of protein with vegetables on the side.
- Salmon with salad
- Roasted chicken with vegetables.
- Steak with steamed vegetables
- Lentil soup with salad
Probiotic
- Integrating probiotics into your regime is inevitable. These supplements contain billions of bacteria that are good for the body. Consuming them will increase the microbiome diversity in your gut, keeping your intestines healthy and assists in a healthy bowel movement. Seek to buy probiotics that contain at least 10 billion active cells. Everyone knows the key to weight balance is a healthy gut!
Following these simple and easy steps will assist you in your journey of weight loss and preserver a balanced blood sugar. Want to increase your weight loss efforts through exercise? Check our post “How to maximize your workout performance!”
So, what are you waiting for?
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