Do you know the one thing that’s responsible for sugar cravings, energy crashes, mood swings, belly fat and even insomnia & restless nights?
No, it’s not menopause – although hormones do play a big role. The culprit is blood sugar.
Who knew that the food roller coaster you jump onto nearly every day could be responsible for your fatigue, weight gain, irritability, brain fog and poor sleep?
It’s called dysglycemia, and it affects millions of American’s every day. Dysglycemia is a common condition in which blood sugar becomes deregulated and goes haywire. Studies also indicate that dysglycemia may be an early warning sign of pre-diabetes/diabetes.
Symptoms of Dysglycemia:
- Low energy or needing a nap after meals, especially after a high-carbohydrate meal.
- Intense cravings for sugar, starch or alcohol.
- Increased fat around the midsection
- Reactive Hypoglycemia (“Hangry”)
- If you skip a meal, you feel confused, irritable, spacey, angry, shaky, & have difficulty concentrating.
- Poor sleep/insomnia between between 3-4am.
- Needing something sweet following meals.
Here’s the good news: blood sugar can be balanced and retrained just by eating right and timing your meals properly.
Simple Guidelines to Balance Your Blood Sugar,
Ready to watch your waistline shrink, energy soar, mood improve, cravings vanish & your sleep deepen?
- Stop skipping meals. Eat every 3-4 hours
- Eat breakfast within 30-60 minutes of waking up.
- Schedule your meals like appointments.
- Eat Hormonally Balanced Meals
- Don’t skip the fat.
- Avoid simple sugars and limit alcohol
Stop skipping meals and fasting.
Skipping meals is a recipe for metabolic disaster. Let’s face it: your body can smell a diet coming before you have probably even fully committed to one. Each and every time you skip a meal and or go too long between meals, your body thinks a famine is coming and turns your body into a fat-storage machine, especially around your belly. At the same time, your hunger response is switched to hyper-drive, making your appetite soar.
This is a disastrous combination. Anyone feel a binge coming on? Your body needs instant energy, regardless of the consequences, to bring your blood sugar levels back up in the quickest way possible. This generally means that you’ll turn to foods that are high in sugar and starch – think potato chips, cookies, pastries, candy, chocolate & bread, or drinks high in caffeine and sugar.
Eat breakfast within 30-60 minutes of waking up.
Eating within the first hour of waking stimulates your metabolism and helps you with energy and mood.
Schedule your meal/snack every 3-4 hours.
Planning is everything! Pull out your calendar and schedule them. Set your reminders. Skip the mid-day crash and banish sugar and carb cravings by simply scheduling your meals and snacks.
Scheduling your meals as an appointment on your calendar will ensure you have time to eat and help you get organized around what you need to bring or where you need to go to purchase something healthy.
Initially, you should be scheduling a meal/snack every 3-4 hours.
When you are eating adequate ratios of food groups, proteins, carbs, fats, your hormones will be so balanced, which means your blood sugar will be balanced and you will not feel hungry between meals, there will be no desire to snack.
As your blood sugar recovers, your goal is to stretch your meals to every 5-6 hours. You’ll know you’re ready to do this if you feel balanced, your energy & mood are stable and you’re craving-free.
Eat Hormonally Balanced Meals
When your meals are hormonally balanced you blood sugar is balanced, which means your energy and mood are also balanced.
The ratio of macronutrients (protein, carbohydrates and fat) in your meals determines whether your meals are hormonally balanced.
To keep this simple all you need to know is what your plate needs to look like. You want the majority of your plate to be filled with low carbohydrate veggies. Use a ratio of 3x the amount of veggies to
anything else on your plate.
The food ratios shown in the images below are good starting ratios. If you feel hungry within 2 hours after your meal then you know your last meal did not have the proper proportions. Modify your next meal to include more protein or more fat and see if that keeps you satiated and balanced longer.
It is important when you are trying to re-establish balanced blood sugar to eat protein with every meal.
Protein stabilizes your blood sugar, helps you feel fuller longer, and tells your body to burn fat.
Don’t skip the fat.
This is probably the single biggest mistake I see people doing. So please please don’t skip the fat! This is important for balancing your hormones. Your hormones are what make you feel hungry. If you skip the recommended amount of fat in each meal you will not be satiated and you will get hungry sooner than you should and will likely find yourself reaching for a quick fix.
Also, keep in mind, you need fat to burn fat.
Avoid Simple Sugars
Simple sugars are found in things like candy, baked goods, cookies, cakes, breakfast cereals, and sad but true, alcohol. This is the fastest way to cause imbalances in your blood sugar which then causes imbalanced hormones ultimately leading to poor energy and mood.
Sugars tell your body to store fat, unlike protein which tells your body to burn fat. This is why no-fat diets never worked. They did just the opposite. We became bigger.
By applying these simple guidelines your hormones will come back into balance, and again, that means your blood sugar, mood, and energy will be balanced. All of which makes it easier to maintain a healthy body weight.
Not having spikes in your blood sugar will also make nights more restful and deepen your sleep.
Dying to practice this and get rid of your cravings for good?
Join us for Stronger, Healthier, Leaner 28 Day Group Reset which starts March 1st. Learn how to balance your blood sugar, crush your cravings and sleep like a rock star again.
Learn more here>>>>
