CONSCIOUS EATING

Most people think that if they count carbs, and limit them, they are doing all they need to lose weight or control blood sugar. This is simply not the case. In order to lose weight, and increase your metabolic rate at the same time by gaining muscle, it is necessary to follow all of the main food composition counts, and use your food labels.

Why is this? It is because a low carb diet produces muscle loss and slows your metabolic rate. Also, if you eat too much fat, the calories alone will mean you don't lose weight. And if you don't get enough protein, your body will eat its own muscle and slow your metabolic rate.

So what we are really talking about is learning to be a conscious eater by knowing all four values: fat, protein, carbs, and fiber.

The target amounts for the diet to normalize blood glucose and produce weight loss that still increases muscle are the following:

1. Keep all meals low fat. This means a heart healthy target of 40 gm fat per day, including your omega 3's.

2. 1 gram of protein and 1 gram of carbs for every pound of lean muscle mass.

3. You can subtract fiber from carbs, a great way to keep the pounds coming off.

In my case, I am 5'9" and I target 25gm fat, 100 gm protein and 100 gm carbs daily. If I go over this amount, I have to exercise more, or take insulin. The exercise seems to be the best option, as further insulin use only increases my problem with insulin resistance.

Becoming a conscious eater has freed me from taking insulin except on special occasions.