Apply it and it really works. Hunger and tiredness go away immediately. Make about half your protein as whey protein and half your carbs as fruit. Don't forget your omega 3's - up to 10 gm per day. It is OK to go over on protein by about 10%, but don't try to get any less carbs. The fat is the hard part. When you need more protein to hit your protein target (that is your FIRST concern) and you are at your fat limit, have a protein drink.
Also, the water cure works for insulin resistance and weight loss. Drink half your weight in ounces of water, divided into doses 30 minutes before meals. I drink 90 ounces of water - but it needs to have SEA SALT in it, not regular salt. You need the minerals.
Take a good multi vitamin - I like Life's Fortune, but Vibe is great if you have the money.
And take alpha lipoic acid and reishi mushroom with each meal and snack.
Digestive enzymes are needed on this small number of calories.
You should be feeling mildly hungry for about 30 minutes before you eat the next time. Anything more than mild hunger and you are losing muscle, and slowing your metabolic rate down. So don't skip any meals or snacks, your are already at rock bottom for the number of calories. Any less and you are losing muscle.
Also, if you walk for half an hour daily, you can have an extra protein bar. Eat the bar before you exercise.
This is so successful. Find a good protein bar that has equal grams protein and carbs. Good brands are Healthwise, Kanani Falls, and so on. They are handy for your midafternoon snack.
Also, find a protein loaded breakfast shake recipe, the Reese's shake recipe on my blog is wonderful, tastes like a chocolate peanut butter shake. Just use the high protein chocolate pudding mix in it, or you can use chocolate whey protein - about 15 gm worth.
You can find a log sheet to use to hit your target numbers in the previous posts.
Welcome to the next part of your life! I help hundreds of people lose weight, and I don't charge for my services. This is my "right work" for all the help I got to lose my 110 pounds.
Best wishes,
Martha
Monday, September 10, 2007
OMEGA 3'S AND INSULIN RESISTANCE
Omega 3's are fish oil and flax oil. Every cell membrane in your body uses omega 3's in the membrane, but we have been eating trans-fats, that clog the membranes and make it so insulin cannot get inside the cell with glucose. It is like building a house with bricks for windows.
So, when you take fish oil and flax oil, you are helping insulin resistance. You are also helping appetite control, and a nice side effect is that your skin gets soft. If you have cracks on the backs of your heels, that is a sure sign you need omega 3's in a major way.
You need 10 gm of omega 3's every day, a mixture of fish and flax oil. Get the kind that say 1,000mg - which is a gram of oil per pill. Take 10 of them daily, most people do 5 in the morning and 5 in the evening. This is in addition to your 25 gm of dietary fat daily.
In this diet, omega 3's also keep the gall bladder flushing the extra cholesterol from the fat you are losing. They help keep gallstones away. Gallstones are the most significant risk factor to weight loss. You are already at risk for gallstones if you are obese, but dieting increases that risk. So, if you have any pain under your breastbone area, go see a doctor immediately. It is a simple blood test to see if gallstones are the problem.
So, when you take fish oil and flax oil, you are helping insulin resistance. You are also helping appetite control, and a nice side effect is that your skin gets soft. If you have cracks on the backs of your heels, that is a sure sign you need omega 3's in a major way.
You need 10 gm of omega 3's every day, a mixture of fish and flax oil. Get the kind that say 1,000mg - which is a gram of oil per pill. Take 10 of them daily, most people do 5 in the morning and 5 in the evening. This is in addition to your 25 gm of dietary fat daily.
In this diet, omega 3's also keep the gall bladder flushing the extra cholesterol from the fat you are losing. They help keep gallstones away. Gallstones are the most significant risk factor to weight loss. You are already at risk for gallstones if you are obese, but dieting increases that risk. So, if you have any pain under your breastbone area, go see a doctor immediately. It is a simple blood test to see if gallstones are the problem.
COCONUT OIL FOR WEIGHT LOSS AND DIABETES
Coconut oil works, too. Start small (1 teaspoon) and work your way up to 2 to 3 tablespoons per day. If you take too much, it will give you diarrhea, but that is only temporary. It lowers blood glucose, cholesterol, and helps with weight loss and blood sugar control. I put my coconut oil in my protein drinks - the hot ones, like cocoa. Don't count the coconut oil in your target numbers because it is a thermogenic and will help you burn caolries. Just hit your targets for fat, protein, and carbs, and add the coconut oil without recording it on your log sheet. If you are using a glucose meter, you will see a very nice drop in blood sugar when you use the coconut oil. That drop means calories are being burned.
But, as with all supplements, you can only see the benefit of the supplement if you are hitting your targets for fat, protein, and carbs. It is always food first, then supplements. Food is the primary way to manage diabetes, the supplements only help when you are already hitting your fat, protein, and carb targets.
Avoid bad fats: transfats, and seed oils. Just use olive oil, butter, and coconut oil. The bad fats are what clogs the insulin receptors on your cell membranes.
But, as with all supplements, you can only see the benefit of the supplement if you are hitting your targets for fat, protein, and carbs. It is always food first, then supplements. Food is the primary way to manage diabetes, the supplements only help when you are already hitting your fat, protein, and carb targets.
Avoid bad fats: transfats, and seed oils. Just use olive oil, butter, and coconut oil. The bad fats are what clogs the insulin receptors on your cell membranes.
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