Weight Loss Meal Plan: The Importance of Blood Sugar Stability

One of the more important concepts in developing any weight loss meal plan is stable blood sugar. What does a stable blood sugar level mean and how is it important in a healthy weight loss program?

When you consume carbohydrates, your body experiences a spike in blood sugar levels due to a rise in glucose in your bloodstream. In response to this rise in glucose levels, the pancreas releases the hormone, insulin. Insulin is a hormone that’s absolutely essential for getting amino acids into the muscles for growth and getting carbohydrates into the muscles where they’re needed for energy.

However, when there’s a large blood sugar spike, your body tends to "overreact" and produce too much insulin. The insulin quickly clears the glucose from the bloodstream, leading to a sharp drop in blood sugar known as hypoglycemia. Low blood sugar is accompanied by cravings, hunger, weakness, mood swings and decreased energy. The hunger and cravings tend to cause the sugar consumption to perpetuate itself, resulting in a vicious cycle of ups and downs in energy throughout the day.

When excessive amounts of carbohydrates are ingested, particularly high glycemic (sugar content) simple carbohydrates, insulin converts the excess glucose in the blood into triglycerides (blood fat) that are then stored in the fat cells. And, worse yet, is the release of cortisol. Cortisol is a dangerous hormone that actually kills brain cells, increases fat storage, and breaks down lean muscle mass.

So, how do you develop a weight loss meal plan that controls your blood sugar levels and assists you in burning fat? The answer is found in two easy steps:

1. Choose low to moderate glycemic index carbohydrates. The natural simple carbohydrates are "healthy," but ALL simple carbohydrates should be used in moderation during fat-reducing programs. When we talk about simple carbohydrates, we’re often referring to refined sugar and white flour products – these are the "bad carbohydrates." But not all simple carbohydrates are bad. Some simple carbohydrates occur in nature. These "natural sugars" include fructose (found in fruit) and lactose (found in dairy products). Natural sugars are fine when eaten in moderation.

2. Combine these carbohydrates with a protein or essential oil/fat. You can manage your blood sugar and insulin levels by choosing fewer simple carbohydrates, more complex carbohydrates, eating fiber and having your carbohydrates with lean proteins approximately every three hours. Lean protein and essential fats slows the release of gulucose into the blood stream thereby reducing the release of large amount of insulin.

The combination and balance of a protein and carbohydrate trigger the release of another potent hormone, glucagon. Glucagon, like insulin, maintains a healthy blood sugar balance. However, unlike insulin, glucagon promotes fat burning and mobilization of fat molecules.

Advantages to maintaining a stable blood sugar level:

1. Promotes fat loss
2. Consistent energy levels
3. Controls hunger cravings
4. Reduces risk for diabetes

Excessive sugar and insulin can directly affect the strength of your immune and cardiovascular system. For healthy weight loss and to maintain and even increase your biological age, it is important to maintain stability in your blood sugar level.

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For the past 25 years Malton Schexneider, PT, MMSc has been a practicing physical therapist, a nationally known educator, a former university professor, a published author, a clinical specialist in orthopedic physical therapy, and personal success coach to thousands of people just like you who were seeking lifestyle transformation.

For more information on healthy weight loss programs and products go to http://www.metamorphicweightloss.com