David PS
Member
Jessie Inchauspé has written a book about the strategy that she developed to keep her blood sugar levels from getting too high and then rebounding so that it is then too low. It not changing what is put on your plate but rather changing the order that your r eat the macronutrients on your plate. She recommends eating your vegetables first, then eat your protein and finally eat your carbs. T Here is a video and a summary of her main points.
View: https://www.youtube.com/watch?v=Pi2ahyx3b7A
Summary (her tips from the video)
1. Meal eating order: first non starchy vegetables, then protein and fat, last carbs, starchy vegetables and sugars (desert)
2. One tablespoon of vinegar (apple cider, white wine, rice...) diluted in a tall glass of water, up to 30min before a meal
3. Have a savory breakfast (best mix of protein, healthy fat, fiber)
4. Use your muscles for at least 10min after a meal (a walk, cleaning the house, walking up the stairs, dancing, squats...)
5. Never eat a carb or desert on an empty stomach, leave it for the end of a well balanced meal and/or drink 1 tablespoon of diluted vinegar in water before eating it and/or use your muscles for at least 10min after you've ate it.
6. No naked carbs/sugars, put some clothes on them - pair it with some protein, healthy fat and/or fiber ( e.g. chocolate cake with some Greek yogurt, piece of sourdough with some avocado or butter, rice with some eggs or salmon or greens, cookie with 10 raw almonds...)
7. Eat whole fruits, no juices (even if it's mixed with some vegetables)
8. Avoid dried fruits, oat milk, coconut water, rice cakes (treat them all as a dessert)
9. Well balanced smoothies (PHFF) with no fruits or very little fruit (best berries)
10. Better choices: Sourdough over white bread, steel cut oats over oatmeal, starchy vegetables over white bread/pasta...
11. Grapes, pineapple, banana - higher fructose levels, always put clothes on them or eat as dessert
12. Eat more healthy fats - avocados, avocado oil, olive oil, fish...
13. Stress and poor/lack of sleep spikes glucose levels and the body's ability to properly function
14. If you wake up tired, eat savory breakfast, 10min high intensity workout shortly after you wake up, then coffee or just skip coffee, to feel better and reset your body
View: https://www.youtube.com/watch?v=Pi2ahyx3b7A
Summary (her tips from the video)
1. Meal eating order: first non starchy vegetables, then protein and fat, last carbs, starchy vegetables and sugars (desert)
2. One tablespoon of vinegar (apple cider, white wine, rice...) diluted in a tall glass of water, up to 30min before a meal
3. Have a savory breakfast (best mix of protein, healthy fat, fiber)
4. Use your muscles for at least 10min after a meal (a walk, cleaning the house, walking up the stairs, dancing, squats...)
5. Never eat a carb or desert on an empty stomach, leave it for the end of a well balanced meal and/or drink 1 tablespoon of diluted vinegar in water before eating it and/or use your muscles for at least 10min after you've ate it.
6. No naked carbs/sugars, put some clothes on them - pair it with some protein, healthy fat and/or fiber ( e.g. chocolate cake with some Greek yogurt, piece of sourdough with some avocado or butter, rice with some eggs or salmon or greens, cookie with 10 raw almonds...)
7. Eat whole fruits, no juices (even if it's mixed with some vegetables)
8. Avoid dried fruits, oat milk, coconut water, rice cakes (treat them all as a dessert)
9. Well balanced smoothies (PHFF) with no fruits or very little fruit (best berries)
10. Better choices: Sourdough over white bread, steel cut oats over oatmeal, starchy vegetables over white bread/pasta...
11. Grapes, pineapple, banana - higher fructose levels, always put clothes on them or eat as dessert
12. Eat more healthy fats - avocados, avocado oil, olive oil, fish...
13. Stress and poor/lack of sleep spikes glucose levels and the body's ability to properly function
14. If you wake up tired, eat savory breakfast, 10min high intensity workout shortly after you wake up, then coffee or just skip coffee, to feel better and reset your body
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