EAT 5 TIMES EVERY DAY ABOUT EVERY 5 HOURS
TO KEEP YOUR BLOOD SUGAR IN THE ZONE
Timing is everything:
- Blood sugar and blood pressure are dynamic processes which change continually
- Hormonal expression is the result of timing of meals and snacks, starvation, empty stomach, too much time since last intake results in an adrenal response and the effects of stress hormones
- Hormonal responses are also the result of the menu, specifically the combination of macronutrients eaten and the quality of the foods and the fats consumed
- Hormones insulin and glucagon are responsive to the combination of macronutrients eaten and the quality of the fats consumed.
- Insulin is produced in response to carbohydrates eaten including high glycemic starches, grains, breads, pastas, rice and sugary foods and also lower glycemic fruits and vegetables.
- Glucagon is produced in response to protein consumed, meat, chicken, fish, cheese, egg.
The way to manage and control obesity and diabetes is by eating balanced meals and balanced snacks on a schedule like a prescription regimen. In order to keep blood sugar stable, in a favorable zone that is not too high and not too low, eat three balanced meals and two balanced snacks daily.
Timing is essential because if you wait to eat more than one hour from stepping out of bed or if you wait to eat more than four to five hours since your last meal, your blood sugar drops causing hypoglycemia, low blood sugar. And your body will respond with an outpouring of stress hormone to bring that blood sugar back up. If your adrenal glands are exhausted and you are not making stress hormone, you may just feel lethargic, collapsed, hungry, unfocused or out of control because of hypoglycemia.
To maintain a stable blood sugar, think of eating balanced meals and balanced snacks on a schedule, like taking a daily prescription regimen:
- Eat a balanced breakfast within one hour of waking
- Eat balanced meals or balanced snacks every 4 to 5 hours
- Have a balanced snack before bed to prevent low blood sugar that wakes you up in the middle of the night or high blood sugar levels in the early morning.
The above prescription for eating balanced meals and balanced snacks on a schedule is based on The Zone Diet by Dr Barry Sears PhD.