When I created The Glucose Goddess Method, I never imagined it would be a weight loss diet.
As a biochemist, I’m fascinated by the discovery that a few simple and sometimes surprising “hacks” can even out the rollercoaster of spikes and troughs our blood sugar levels experience throughout the day. And I was very focused on the positive impact this leveling had on our mental and physical health.
But last year, in a pilot study in which about 3,000 people tried the method for a month, more than a third of the participants who wanted to lose weight did so. Incredibly, I ate more than normal and never counted calories or cut back on them. From food to dessert.
In yesterday’s Daily Mail, I explained how important it is to start your day with a good breakfast to keep your blood sugar level right from the start.
Today, in the second excerpt from my new book, I explain the science behind how eating more food improves health and leads to fat loss.
It may seem quite illogical.But groundbreaking new book from top biochemist offers vital health advice based on blood sugar research
“I explain the science behind how eating more food can improve health and lead to fat loss.”
The key is to incorporate two other “hacks” of mine. Before lunch or dinner, he eats a bowl of salad or a plate with vegetables. Add a small amount of protein, fat, or fiber to your “naked” carbs. I’ll show you how to do that later. But first, let’s deal with why.
Our blood sugar levels (also called glucose levels) naturally rise after eating sugary or starchy foods, and fall when cells around the body take in glucose from those foods as fuel. However, eating too many sweet, starchy foods at once can cause your blood sugar to rise too quickly. , can cause a harmful inflammatory response in the body.
One response is to pump out the hormone insulin to extract glucose from the blood and divert it to fat stores. lower. So, hours after a fast food meal or snack, your energy drops and your body struggles to make sweets, triggering a powerful craving for sweets. Their blood sugar levels go back up again.
Many people live with erratic glucose levels throughout the day, large spikes and crashes, and increases in the total amount of glucose in the body. It puts the body into a state of stress that has been shown to increase the risk of diabetes, type 2 diabetes, some cancers and Alzheimer’s disease.
It is not surprising that people who want to lose fat have a hard time doing so when their food is turned into fat stores and they cannot resist their cravings and eat unhealthy foods. No. Taking steps to flatten out these glucose peaks and troughs will help break out of this vicious circle.
And, as my experiments showed, I lost weight as a result. However, without restrictions, you may end up eating more food than you used to, even without counting calories.
This is because when you flatten those glucose curves, your cravings disappear and you gain control over what and when you eat.
Hormones are rebalanced and less insulin is washed away, allowing our bodies to get out of fat storage mode and transition into a more natural fat burning mode more frequently and for a longer period of time. Of the 2,700 participants in my study, 38% of those who wanted to lose weight did so. Through the power of my glucose hack.
See some of the delicious puddings that flatter the glucose curve, including this lemon ricotta cheesecake
Berry Steady Ice is also recommended as a nice dessert
Or you can try a very simple chocolate mousse
Other scientific studies have shown that people who focus on flattening their glucose curve eat more calories and burn fat more easily than those who eat fewer calories but don’t flatten their glucose curve. A 2017 study from the University of Michigan, for example, found that when people focused on flattening their glucose curves (they ate more calories than other groups ), showed that they lost more weight (17 pounds vs. 4 pounds) than those who ate fewer calories. I didn’t care about my blood sugar.
What matters is how insulin works. As blood sugar levels stabilize, insulin levels drop. A 2021 review that analyzed 60 weight loss studies proved that insulin reduction always precedes weight loss.
Feedback from Instagram’s 1.8 million followers is also pretty universal. If you’re careful not to spike your blood sugar, you can eat until you’re full without counting calories. Not only does this improve health, it often does so naturally. This results in fat loss. The key is adding the right amount of calories to your diet. These are the calories that keep you feeling full and reduce appetite, insulin release, and inflammation.
One of my favorite and most influential hacks is eating vegetable or salad-based dishes as an appetizer for lunch or dinner. You’ll find that whatever you eat after that starter is much less likely to cause a blood sugar spike.
This is because when you eat fibrous foods such as salads and vegetables while relatively hungry, the fibers roll out along the intestinal wall, forming a viscous protective mesh that stays in place for several hours. is. This mesh makes it difficult for glucose molecules from the rest of the meal to pass through the intestinal lining and into the bloodstream. Become.
You can eat whatever you normally eat, as long as you have salads and vegetable appetizers. A protective fiber mesh ensures less glucose spikes from your diet for added safety.
To understand the effects, one study that simply flipped the order of eating foods during a meal found that eating vegetables first (and carbs last) reduced glucose spikes during the meal by up to 75. was shown. st. We did this without changing our diet, simply by putting vegetables first and harnessing the power of fiber in them. It’s very notable.
So if your diet usually includes a lot of vegetables, you can turn it into a vegetable starter by eating the vegetables first and then the others.
But for this hack to work best, serve a vegetable “starter” that is 30% the size of your subsequent meal. is. (Smooth blended soups are less effective because the fiber particles are shattered by the blending, making them less effective at creating a protective mesh.)
Snacking on carrot sticks while preparing meals is equally effective. A vegetable starter is as easy as 10 olives.
You can check out two hacks in one by tossing your salad with a vinegar-based dressing. (Tomorrow’s Daily Mail will explain how the acetic acid in vinegar slows the release of glucose.)
Any vegetable works: cooked, raw, dressed or plain. At restaurants, you can order his salad as a side at the beginning of your meal, or choose a vegetable dish from the “sides” section of the menu. If you’re on the go, carry baby carrots, cherry tomatoes, and cucumber sticks in a bag to nibble on before your next meal.
Adapting from The Glucose Goddess Method: A 4-Week Guide to Stop Cravings, Regain Energy, and Feel Great by Jessie Inchauspe
The Glucose Goddess Method: Your 4-week Guide to Cutting Cravings, Getting Your Energy Back, And Feeling Amazing by Jessie Inchauspe, New River Books to be published on 25th April for £22. © Jesse Inkhauspe 2023.
A copy of The Glucose Goddess Method can be pre-ordered at WHSmith.co.uk for just £11 (recommended retail price £22). Simply use promo code 60804556 when shopping online at WHSmith.co.uk. Offer valid until May 1, 2023. Conditions apply.pre-order a copy here