Every weight loss plan is built on its own set of rules and knowledge. Mine is no different, and I believe the Ketogenic Diet has shown enough evidence to prove it’s a solid step toward overcoming insulin resistance. As mentioned in our last post, insulin resistance is something we need to avoid at all costs, as it opens the door to many health problems.
Maybe you’re not following Keto and have your own plan that you trust will bring results. That’s totally fine! Here’s a bit of advice that can apply to any diet if you’re overweight or obese like I am.
CUT DOWN ON THE SUGARS!!!
Sugar is in almost everything we eat, and even if you don’t see “sugar” listed in the ingredients, it’s often hiding under other names like high-fructose corn syrup (HFCS), dextrose, sucrose, fructose, lactose, and more.
Now, don’t get me wrong. It’s not that our bodies can’t handle a normal amount of sugar; it’s actually a primary source of energy. But you likely consume more sugar than you need, and certainly more often than necessary.
Another thing to consider is the type of sugar. I mentioned high-fructose corn syrup (HFCS), and you’ll be doing yourself a big favor by avoiding it like the plague. Instead, get your daily dose from whole fruit (not juice), which comes with fiber to help prevent the glucose spikes we often get from liquid sugars like juices.
Try this experiment: write down everything you eat in a day, including snacks, and then use an app like “My Fitness Pal” to find out how many carbs, or what will be converted to sugar (glucose), you’re consuming. To do this, take the carbs value of each food, subtract the fiber, and you’ll get the Net Carbs. Then, add them up for your total for the day.
Let’s do an example:
A regular Peanut Butter Sandwich and a can of Coke.
Two slices of white bread: 25.3g – 1.2g = 24.1g
Two spoons of peanut butter = 7g
One can of Coca Cola = 39g
Our little snack means 70g of Carbs
This is about the maximum for any low-carb diet and roughly a third of a diet that doesn’t limit carb intake. My suggestion for this test? Skip the Coke and swap the white bread for a high-fiber option like German pumpernickel.
If you get into the habit of reading labels, you might realize you’re consuming more sugar than you think. Too much sugar can quickly lead to insulin resistance and, if left unchecked, type 2 diabetes. So, let’s get into minding the amount of carbs that we get into our body, as it is quite possible that you are having more than you need.
See you on our next post.
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