Tag Archive for 'appetite blood sugar'

Is it true that smaller, more regular meals can help me lose weight

Question: My GP told me that if I want to lose weight I should have smaller meals more frequently. How can eating smaller meals more often help me lose weight?

Answer: Gaining control over what you eat, how much, and when, is the key to losing weight and maintaining your goal weight. If you battle to control your weight and your appetite; your biggest problem is most likely keeping your blood sugar levels stable. The level of sugar in your blood tells your body when it needs food and how urgently it needs it. You can never be in control of your appetite until you have your blood sugar levels in check. With blood sugar levels out of kilter you will simply be responding to distress signals sent out by your brain to your body all the time.

How does it work then? When you go without food for more than 4 hours at a time your blood sugar plummets, resulting in a raging appetite that can easily overpower your best intentions to stick your your weight loss plan. When you then eat a large meal (especially one high in refined carbohydrates), it causes a spike in your blood sugar immediately following the meal. You body will use what energy it can from this sugar rush, and store the rest as fat. An oversupply of insulin to cope with these unnaturally high blood sugar levels in turn result in very low blood sugar levels a couple of hours later. You will feel ravenous and tired, and so the vicious cycle continues.

Having smaller meals more regularly (at least every 4 hours) will result in smaller blood sugar spikes after the meals, followed by smaller blood sugar drops, i.e. more stable blood sugar levels. Your body does not need to send out any distress signals, because it has a consistent source of energy. This means that you will finally be in control what you eat, how much, and when. To keep your blood sugar levels even more stable, ensure that each meal contains some lean protein, fiber-rich fruit or vegetables and some “good fats” such as olive oil or avocado. Not only will this combination of macro-ingredients reduce the impact of the meal on your blood sugar levels, but it will also keep you feeling fuller for longer.

Use this free online food diary to capture what you eat and drink. It will also tell you the protein, carb and fat content of each meal.