Thu, Apr-04-24, 03:32
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Plan: P:E/DDF
Stats: 225/150/169
BF:45%/28%/25%
Progress: 134%
Location: NC
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The next Challenge starts Saturday April 6. You can use the app for free, follow the 230 page book on your own, but the Optimising Nutrition Community is very helpful. Now it has over 10,000 members, Losing weight and Optimising their metabolic health with support.
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3.1 ARE MY BLOOD GLUCOSE LEVELS BEFORE OR AFTER I EAT MORE IMPORTANT?
Most people focus on limiting the rise in their blood glucose after eating by lowering carbohydrates and sometimes even protein. However, rather than micromanaging the rise in glucose after you eat, it’s the average blood glucose across the whole day that matters. As you will see, the most effective way to reduce your average glucose across the day is to manage your glucose levels before you eat.
The period after you eat is only a tiny portion of the day. High-fat meals that only cause a slight rise in blood sugar after eating can keep blood glucose elevated for longer. Thus, increasing fats may not help you achieve a long-term reduction in your average blood glucose across the day, nor will it help with fat loss or reduce your insulin levels.
As shown in the diagram below, while carbs raise blood sugars and insulin over the short term, dietary fat will elevate your blood sugars over the longer term and prevent them from falling. Thus, to reduce the area under the curve of insulin and blood glucose, dial back fat and/or carbohydrates and wait a little longer to eat until your blood glucose drops below what is typical for you.
Modifying your diet to reduce the rise in blood glucose after you eat is only one step in the journey. Delaying meals until your blood glucose is below your trigger ensures your average blood glucose decreases and your stored body fat is used for fuel.
As shown in the chart below from our data analysis from people using the DDF app, there is a strong correlation between premeal glucose and waking glucose, a key marker of overall metabolic health.
Large swings in glucose after you eat are not ideal. This can occur when you consume more carbohydrates than your body needs. Significant rises in blood glucose (e.g., more than 30 mg/dL or 1.6 mmol/L) can result in your glucose crashing back down and increased hunger (i.e., reactive hypoglycaemia).
However, if your glucose rise after meals is in the normal healthy range, there is no benefit in trying to reduce it more. As shown in the chart below, there is little correlation between waking glucose and the rise in glucose after meals. Hence, focusing on managing your glucose before eating is much more helpful.
In the Data-Driven Fasting Challenge, we will guide you through the following steps:
1. Dial back refined carbs to achieve non-diabetic blood glucose variability. After most meals, your blood glucose should not rise more than 30 mg/dL or 1.6 mmol/L.
2. Fine-tune your meal timing using Data-Driven Fasting to continue the fat-loss journey.
3. If you are not achieving weight loss or your waking blood glucose is not decreasing with a Main Meal and a Discretionary Meal, look to increase your protein percentage, food quality, and nutrient density by reducing the foods that provide the most fat in your diet.
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