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Learn How to Stop Triggering Insulin

Lifestyle Changes:

1. Reduce carbohydrates until sugar cravings and/or fatigue goes away

- About 60 grams of carbs per day for most people

- NOT including green vegetables (or beets, carrots, etc.)

2. Eat every three hours

3. Increase intake of fat and protein and eat fat with everything

- Never skip meals

- Avoid Fructose (too much fruit, HFCS, processed foods of any kind) like the plague

- Exercise (weight-lifting and intervals are best)

- Make a three-day food journal, counting only carbs

Examples of Food/Snacks

  • Nuts

  • Nut Butters

  • Half an apple with peanut butter

  • celery with peanut butter

  • cheese

  • vegetables and a dip

  • boiled egg

  • egg salad

  • tuna salad

  • chicken salad

  • Green salad with cheese or chicken

  • Boars head rolled up cold cuts with cream cheese

  • Replace crackers with sliced cucumbers

  • Scrambled eggs with spinach and tomatoes


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