Frequent meals help maintain high energy levels by regulating blood sugar and insulin levels

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Here's one of the first benefits you'll notice from following the BFFM eating plan: Your energy will skyrocket almost overnight. Changes in your body composition will take place slowly though steadily, but starting on the very first week you begin the program, you'll get the instant gratification of having more energy than you've ever felt before. No more ups and downs; no more mid morning energy crashes; no more late afternoon drowsy spells, just solid, steady, high energy all day long - and more energy for your workouts too. Here's why:

When you eat carbohydrates, they're digested and absorbed into the bloodstream in the form of glucose (blood sugar). This triggers the pancreas to release the hormone insulin. The amount of insulin released will correspond to the amount and type of carbohydrates consumed. When small amounts of carbohydrates and insulin-stimulating foods are consumed, there's a small output of insulin. When large amounts of carbohydrates and insulin-stimulating foods are consumed, there is a large rise in insulin. When carbohydrates are consumed alone, there's a faster rise in insulin than when they're consumed in combination with protein. When simple, refined carbohydrates are consumed, there's also a greater rise in insulin. One of insulin's jobs is to transport the glucose from the bloodstream into the cells where it can be used for energy or stored as glycogen for later use.

If you over-consume carbohydrates or if you consume the wrong types of carbohydrates, there will be a sharp peak in blood sugar followed by a sharp rise in insulin. The over-secretion of insulin will quickly remove the sugar from your bloodstream and your blood sugar will drop to lower than normal levels (hypoglycemia). Hypoglycemia will cause fatigue and will trigger the intense hunger and cravings that can derail even the strongest willpower. The result is, you invariably consume more sugar to satisfy your cravings, and then the energy peak and energy crash cycle repeats itself over and over again.

Frequent eating with the right types of carbohydrates combined with lean proteins and small amounts of healthy "good" fats will stabilize your blood sugar and insulin levels, and this is what prevents the energy spikes and crashes. This eating pattern will also keep your muscle glycogen levels high, which guarantees that you have plenty of energy to fuel high-intensity weight training.

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