If you snack between meals, you trigger some insulin. The way insulin got messed up in the first place was higher levels of sustained insulin being triggered over time. Listen, if you exercised all day long and never gave yourself a chance to recover or rest, what would happen? In this case, you never give your insulin a chance to recover from the sustained insulin outflow.
We need to fix the insulin problem by keeping it low between meals. This way we can switch to fat burning between meals and especially at night. So, only three meals with no snacking in between.
And if you are not hungry in the morning, don’t eat! It’s okay to have two meals per day.
Eating six small meals per day to stimulate your metabolism is a big myth and very bad advice unless you’re trying to gain weight—and do it in an unhealthy way.
If you skip a meal, your body will turn your belly fat into a meal. Isn’t this the point, the goal, to use your fat as fuel? Then we need to keep insulin down.
Sustained eating with snacks destroys insulin regulation. Summary on insulin triggers:
- Avoid sugar.
- Avoid eating protein and sugar together.
- Avoid excess protein.
- Avoid snacking
- Avoid hidden sugars –especially condiments, dairy, packaged foods, processed foods, and canned foods. Start reading labels on everything. You’ll be surprised at the hidden sugars in foods like SOUP.
You may have heard of the glycemic index.
If not, the glycemic index is the scale of how fast a food turns into glucose (blood sugar). White bread is a lot higher on the scale than celery, for example—although both are carbs. But I’ll bet you have not heard of the insulin index, have you? The insulin index measures all the non-carbohydrate triggers of insulin.
When you go to the doctor, he will test the sugar in your blood, right? But does he ever test insulin levels? Testing fasting insulin levels would give some deeper insights.
Research on the insulin index gives us a scale that ranges from things that barely trigger insulin to things that majorly trigger insulin.
Certain types of protein trigger insulin more than others. Apparently whey protein, egg whites or other low-fat, lean proteins can spike insulin way more than whole-fat protein foods. If we combine the egg yolk with the egg white and eat it like Mother Nature intended, insulin response is much lower.
This goes against everything we have been taught. People have been focusing on low-fat everything.
I am not telling you to completely avoid everything that triggers insulin, because protein can also stimulate your metabolism, in the right amounts. And we need some protein to replace what our bodies are made from. (Interestingly, no part of the body is made of carbohydrate, and there are no essential carbs; only essential fatty acids and essential amino acids—proteins.)