First, an Eating Tip for Insulin Management
Eating carbohydrates provokes the production of insulin. Insulin is a fat-storing hormone. Chronically elevated insulin levels throughout each day and over the decades leads to insulin resistance in approximately 75% of the population. This is why most people get fat and some don’t; we each have differently tuned metabolic engines.
Many skinny people are not off the hook either: they also accumulate “fat”. These insulin resistant “skinny-fat” people typically have small weak muscles (no tone or definition on men) with well-hidden belly and hip flab. They are skinny and flabby. I know because I used to be one!
One trick that you can try is to eliminate the provocation of insulin during most of the day. How is this done? It is easy: just limit the intake of carbohydrates to one meal per day; preferably dinner. Carbohydrate restriction for breakfast and lunch may give your body nearly 18 hours of low insulin levels.
Sometimes I do up the carbs in my diet When I do I will add them only to my dinner. My breakfasts and lunches always remain very low-carb.
From day-to-day I mix-up the following items:
- Eggs – any style with yolks. The healthiest style is one that leaves a wet yolk. Please avoid just eggs whites; all the nutrition is in the yolk.
- Meat – bacon, sausage, ham. I avoid meats with MSG, which means most breakfast sausage
- Vegetables sauteed in butter and/or bacon fat – onions and whatever is leftover in the fridge or freezer.
- Coffee – with unsalted butter and Great Lakes collagen protein
- Tablespoon of extra virgin coconut oil (best deal at Costco)
I often have just the coffee at the house and carry the solid food to the office and enjoy it mid-morning.
Leftovers from the refrigerator are the norm. I seldom eat out. If I am short on leftovers from the house I visit the grocery store and grab a bag of dark leafy greens and a can of sardines, smoked oysters or occasionally tuna. I have grown to actually like sardines; the are an incredibly healthy food. Once in awhile I will grab some deli meat, but I typically avoid processed deli meats.
I also maintain extra virgin coconut oil at the office and will grab teaspoons during the day.
I cook for the family almost every evening. This was not always the case. It is real simple:
- Meat or fish to typically grill outdoors or saute in the pan
- Vegetables sauteed in lots of butter and/or bacon fat and some olive or avocado oil at the end of heat.
- Something starchy for the wife & kids, but most often gluten-free: potatoes, rice. We never have bread at dinner anymore. Beans are not served very often.
- Salad with diced raw or sauteed vegetables.
- A few times a month we will breakout the old recopies. I often make something gluten-free those evenings.
- Dark chocolate from Trader Joe’s is a typical treat a few times a week.
- The nightly ice cream ritual has been reduced; we now consume about a 1/2 gallon a month.
- At a restaurant I often order some meat, without bread and substitute a vegetable or salad for the french fries.
- I often eat food ahead of visiting a friends house for dinner. I can get by for hours on coconut oil, a few nuts and cheese!