I have read countless diet books and diabetic recipe/diet books, and I have come to the conclusion that there are a few key principles to managing blood sugar, and by default, weight. I fused all the good things from the diets (but not from every diet) and sort of put together my own spin. I call this my Dad Bod diet. Here are the 5 main tenants:
1. Cut back on snacks and then change the type of snacks you eat.
Certainly this has been my biggest downfall although it wasn’t readily apparent to me until I got older. When I first started College, I had little or no routine which meant that filling my day was difficult and popping into the kitchen for a snack, no matter how healthy it felt, was a regular occurrence. This is one of the hardest things to do for some people, but establishing a great routine is essential to managing blood sugar and weight. The types of snacks to be eating are unsalted nuts, dried unsweetened fruit, fresh fruit, fresh vegetables (I love fresh red pepper and cucumber), dark chocolate (richer and nicer and you only want 2 squares usually).
- Cut back on white flour and embrace wholemeal carbs.
Who doesn’t love carbs and bread? I know I do, so this switch will be one of the most essential parts of your diet, and a major factor in weight loss for some people. In fact, some diets focus exclusively on this point (Atkins, Sugar Busters, etc), and are very successful. Wholemeal (especially stoneground wholemeal) is so good for you and has so much more flavor than you might expect. In fact, switching is much easier than you think. Most people are really surprised at the selections available in the supermarket, without having to shop at a specialty grocery. again remember that the bread that is best for you is the one that is freshest with least preservatives or added ingredients. Also, brown or basmati rice is great with a lovely nutty texture. Wholemeal pastas are awesome, and as far as potatoes go, I would recommend the smaller “new” or red potatoes. Remember, small changes in the type and quality of foods will add up in the long run. You don’t have to take drastic measures such as “No Carbs” which are often unsustainable anyway.
- Stop drinking cocktails, start drinking red wine.
Cocktails are full of sugar, colorants and preservatives. My weakness is bourbon and coke. An average bourbon and coke has 120-150 calories and 15 grams of sugar. If you’re like me you’ll have 2-3 drinks, so now you’ve just consumed 4-500 calories and 30-45 grams of sugar. If you are out at a restaurant, red wine is much better than anything else you can order, (except water of course!) and it has been proven that the anti-oxidants in red wine are great for keeping a healthy heart. Plus, I drink wine more slowly than sucking down a cocktail, so there’s that. The recommended amount is one glass a day with your evening meal. Bottom line, avoid the cocktails, or at least minimize your intake. Dads, red wine is your friend for blood sugar and weight management.
- Add a fresh veggie as your side item instead of a starch.
Look, easier said than done, right? For starters, I simply changed my shopping habits. Start with one or two fresh veggies that you like (I love fresh red bell peppers and bok choy). Go online and find a simple recipe to prepare your favorite veggie. Raw is always best. If you do end up sautéing or grilling, go easy on the oils. Fresh fruit and vegetables are a great way to get all the vitamins and minerals you need. And there are so many different ways to cook vegetables, the options are mind numbing. That’s why I find that raw is the best followed closely by steamed. Both of these ways preserve all their natural goodness as well. I will follow this post with some of my favorite recipes.
- Drink more water.
I know you have heard people say this many times before, but the benefits of drinking more water are substantial. The most important to remember is that it flushes sugar and toxins out of your body faster than anything else. A hydrated body is healthier, less hungry, and has increased circulation. Here are a few tips on how to get more water into your day.
First, go to Amazon or Costco and buy some quality water bottles. Fill them up each morning and put the bottles of water at all the places you go in the house or work. So keep one in your desk, in your car, a bottle in the kitchen, the bedroom, the sitting room, etc. Try and drink all these bottles up and you will be well on your way to the recommended 8 glasses a day. The trick is to add in a glass gradually every few days or so. If you try to drink all that water in one go you won’t be so inclined to drink 8 glasses again, trust me! Try it, it’s amazing how great you will feel. Oh, and be ready to go to the bathroom…like a lot. Don’t worry, this is normal and good for you. After awhile your body will get used to this increased water intake and you won’t have to urinate as frequently.
There you have it: 5 easy tips to increase weight loss and lower blood sugar. Dads, if I can do these things you can too. My advice, pick the water first, then add in the other things gradually.
Good luck!
JK