Week 2: Individual Challenge

Include protein each time you eat.

 

 

You want your blood sugar to stay stable.  There are a couple of things you can do to keep it stable. 

 

The first thing you have already been doing, eating every 3-4 hours (or earlier). 

The second thing is to include protein each time you eat. 

 

Why?

 

The blue line is what happens to your blood sugar when you either (1) go long periods of time without eating and/or (2) eat carbohydrate without protein.  I call this blue line "roller coaster" blood sugar. 

 

What's the problem with roller coaster blood sugar?

 

 

When you eat just carbohydrate, whether it's starch or fruit or treats, without protein, it causes a sharp rise in your blood sugar.  This signals the pancreas to release a large amount of insulin as a means to help your blood sugar return to a normal level.  Because of that large rush of insulin, your blood sugar can drop too fast causing you to be hungry again much faster. 

 

 

But what's even worse is that large rush of insulin actually helps your body store more fat.  Who wants that?!?  You have to stop the roller coaster blood sugar.  We just want that nice orange line of small peaks and valleys that happen consistently throughout the day.  When you include protein each time you eat, protein slows that rise in your blood sugar preventing that large rush of insulin and releasing a smaller amount over a longer period which will help you stay full longer and stop the rush for fat storage. 

 

So, while an apple is a healthy snack, it is only carbohydrate.  Instead of eating it alone, pair it with a protein:  a cheese stick, a small handful of nuts, or a couple tablespoons of peanut butter.

 

Other examples of protein include:

 

any kind of meat, chicken, turkey, or fish

protein powder

eggs

nuts or nut butter

milk

cottage cheese

hummus

yogurt

cheese (in moderation)

protein bar

 

My hope with these individual challenges is that you will use them to build on one another.  So, while you will not get points this week for keeping a food record, I would counsel you to continue to do so, in order to maximize your results in the end. 

 

To receive your 10 points for this individual challenge, starting tomorrow you will need to include a source of protein each time you eat.  Feel free to leave a comment on this post with some of your favorite snack combinations. Here are a few of mine:

 

berries & yogurt

carrots/celery & hummus

apple & peanut butter

tomatoes & cottage cheese