When talking about nutrition, the first thing I always ask my clients is, “How frequently are you eating?” They usually say not frequently enough and some even admit to waiting up to 5 hours between meals.
Even though food frequency seems like such a simple solution, I find it’s the most underestimated factor in most peoples nutritional program. We’re just not doing it. Maybe it’s because of our busy stressful lives or maybe we’re just totally distracted. Whatever the reason is at some point our bodies are going to slow down if we’re not giving them the right fuel at the right time and in the right amounts, bottom line.
What’s even more surprising is that people can be more focused on the kinds of foods they’re eating rather than how frequently and eating enough first.
Don’t get me wrong, I think eating clean organic foods is really important, but if you’re not eating consistently enough to balance your blood sugar you’re simply not going to be able to meet your body’s metabolic needs.
By not eating enough or frequently you run the risk of letting your blood sugar drop on a regular basis. This sets the stage for hormonal imbalance and thyroid slow down which can make it basically impossible to lose weight.
The goal is to heal the metabolism first. Excess weight will come off when the metabolism and thyroid are healed and working efficiently again. You can do this simply with the right foods in the right amounts and at the right times.
5 Simple Things You Can Do To Heal Your Metabolism
1. Eat every 2 hours. When you’re training your body to run on glucose instead of adrenaline it’s really important to eat every 2 hours until your body is able to run more efficiently. If you go too long without food you run the risk of going into an adrenaline mode and your body can go into it’s cortisol reserves. Doing this too often can slow down your thyroid which is what regulates your metabolism. You want to avoid this hormonal fluctuation by eating frequently enough to meet your body’s metabolic needs. This will depend on the person.
2. Eat food with your coffee in the morning. It’s ideal to eat food with your morning coffee to avoid a blood sugar spike. I also recommend adding organic heavy cream and/or gelatin to your coffee to slow down the effects of the caffeine. The nutrients you get from the heavy cream and gelatin will help your body metabolize the coffee.
3. Be prepared. Plan ahead for your meals and snacks for the week. You can easily avoid those times where all the sudden you’re in a panic with nothing to eat. Then there’s the binge meal afterwards because you waited too long to eat.
I suggest planning ahead by shopping on the weekends and having enough snacks on hand to keep the blood sugar regular throughout the day.
4. Eat balanced ratios of macronutrients in every meal. Begin by including 1 serving of protein, fat and carbohydrate in every meal. As you get to know your metabolism, you can begin to play around with the ratios a bit. Keeping a balance of macronutrients helps you avoid any blood sugar fluctuations.
5. Eat before, during and after your workout. Exercise can create inflammation and lactic acid in the body as well as cause a temporary drop in blood sugar. In order to minimize this response I suggest eating a small meal 30 minutes before your workout. You could even sip OJ with gelatin added to it during your work out and eat a meal right after.