A person in a Facebook group I am a member of mentioned they had blood sugar issues and a slow metabolism.
They also mentioned their Doctor told them their metabolism issue was “genetic” and they just had to “deal with it”.
I asked them to write out their diet so I could analyze it and offer advice and corrections where possible.
Here it is:
Breakfast,(always breakfast and lunch are the same) 3 and a half eggs with slice of toast.
Lunch a nutra bullet drink of watermelon,a few pieces of frozen mango and or pineapple with macro greens and miracle reds.
Dinner a plate of salad no dressing, meat a hamgurger and a piece of keabasi(?) with cole slaw and some potato salad. Dinner was a plate of gumbo with sausage and shrimp(plate of salad no dressing).I think I had chicken w/sauce and some pasta,with a plate of salad no dressing.
With breakfast and dinner I take 600mgs of ALA,plus a multi..This week I cheated and had some oreo cookies (horrible I know but I was in a bad mood all week)with some milk…Thats it, I drink with dinner lemon gingeroot water otherwise I just drink water..
Blood sugar was at 163 last time I checked(always around there,up or down 40,50 points).
Sadly, the fact his doctor didn’t analyze/nor correct his diet and told him him his metabolism was a “genetic condition” is all too common.
There is no reason to go on a rant about certain Doctors not understanding nutrition.
Rest assured eating a diet too high in refined carbs for too long will retard insulin sensitivity and likely cause metabolic syndrome.
His insulin resistance and blood sugar issues can be fixed with dietary change, medications, exercise(resistance and endurance) and time.
Breakfast-3 Eggs and a piece of toast?
No way Jose. Not enough protein. A better choice would be: 3 Eggs and 5 Egg Whites or for more convenience a Protein Shake with 2 tablespoons of MCT Oil which provides 50 grams of protein and 30 grams of EFA’s.
Lunch– “Watermelon, frozen mango, pineapple” with greens and miracle reds?
Why so much fruit sugar? NO-ABSOLUTELY NOT. A better choice would be: Lean Protein Source 40-50 grams, low glycemic green vegetable like broccoli/green beans etc with some balsamic/vinaigrette dressing for some healthy fat (EFA’s)
A person of this man’s size eating 3x a day is likely retarding his metabolism in some way. He should add ‘Lunch #2’ and essentially eat the same thing about 3.5-4 hours later.
Dinner-‘plate of salad with no dressing, hamburger with polish sausage, cole slaw with potato salad’.
What is wrong with this picture? EVERYTHING.
As we’ve written many times before, you can’t combine high carb with high fat.
Potato Salad is sugar, mayonnaise and starch all mixed together into one giant gut bomb affecting digestion and the body’s assimilation of nutrients. Eating like this leads inevitably to body fat deposition. A Better choice would be a Lean protein source like Ground Turkey Patties, or Chicken or Fish with salad and clean EFA’s from Pure Italian Dressing, Balsamic vinaigrette or maybe even using Udo’s Oil.
Let us offer him a new diet:
Meal 1: Protein Shake (50 grams of Protein from WPI and Casein optimally), 28grams from MCT Oil
Meal 2: Lunch (1) Lean Protein Source with 40-50 grams of Protein, 1 Cup of Broccoli, 2 tablespoons of Balsamic Vinaigrette Dressing
Meal 3: Lunch (2) Same as Meal 2
Meal 4: Dinner- Salad, with 2 Ground Turkey Patties or 2 Chicken Breats or 2 Pieces of Steamed Cod (40-50 grams of Protein) and 2 Tablespoons of Balsamic Vinaigrette or Italian Salad Dressing
Meal 5: 1 Hour before sleep or more -Protein Shake (40-50 grams of Protein), 2 Tablespoons of MCT Oil.
240 pounds x 11 kcals per pound (to lose body fat) =’s 2640 kcals
240 grams of protein x4 kcals per gram of protein =’s 960 kcals 240 divided by 5 meals is 48 grams per meal/feeding.
50 grams of carbs per day x 4 kcals per gram of carb =’s 200 kcals 200 divided by 5 is 10 grams per meal or less
160 grams of EFA’s from either MCT Oil, Salad Dressing or Fish Oil Caps. 160 divided by 5 is 32 grams per meal
The other component to the improvement of his insulin sensitivity is supplementing with Metformin.
Dosage is 500mgs AM and PM and assess tolerance from there-potentially pyramiding up to 1gram AM and PM.
If our subject changes his current diet to one similar to what is recommended above, there is NO DOUBT within 6 months he’ll have improved his insulin sensitivity and likely lost a significant amount of body fat in the process (provided his exercise training was also on point).
Be the BEST