Avoid any foods that make your blood sugar rise fast, because as blood sugar drops again, your body releases adrenaline and cortisol to stabilise it and you end up caught in a catch 22 situation. Swap to Whole grain alternatives that release energy slowly.
The richest sources of protein are: Lean meat, fish and eggs, followed by cheese and yoghurt. You can also include plant foods, beans, chickpeas, lentils and nuts and seeds, even though they have less protein than animal foods.
Chromium has been the most widely researched nutrient in regards to weight loss. It is needed for the metabolism of sugar and without insulin is less effective in controlling blood sugar levels. This means that it is harder to burn off your food as fuel and more may be stored as fat. It also helps control levels of fat and cholesterol in the blood.
Sugar increases the levels of insulin and you want to keep these levels low, since the release of the hormone slows down the rate at which your body burns fat. Similarly, high levels of insulin can decrease your energy levels resulting in a bad mood.
So replace sugary snacks with healthy sugars like the ones found in whole grains such as brown rice, whole grain breads and legumes.
These sugars are accompanied by fibre, which means that your body releases them slowly without affecting your insulin levels. If you are eating your sugars in fruits then add some nuts or hard boiled eggs as they will slow down the blood sugar increase.
Nicholas Wall Nutritionist MSc, BSc e-mail: firstname.lastname@example.org
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