One of the first things my endocrinologist did was to have a lot of blood drawn. 3 vials to be specific. The tests run were for my TSH, T4, hormone levels, cholesterol, Vitamin D, Vitamin B, Magnesium, Iron, A1C and many other things.
A week later I was back in the office where (as I said previously) I was informed that in addition to needing my thyroid medicine changed, I needed to change my vitamins and my diet.
“The body works hard to balance what is digested, monitor blood sugar levels, meet cell demands, and release insulin in just the right amounts. Metabolism plays a key role in glucose functioning–it defines how the body regulates energy. Our diets affect our metabolism, and a diet consisting mostly of simple carbohydrates found in refined and processed foods, results in the fast break down of sugars that quickly enter the bloodstream. As this occurs, the body releases more insulin to try to control the glucose levels, creating a downward spiral. However, a diet rich in complex carbohydrates, such as whole grains, fruits, and vegetables, aids metabolism and its relationship to insulin, tipping the scales in the right direction.”
I had been eating a diet that I considered to be well balanced. I was following Weight Watchers and was always well within my points range. I ate salad for a meal almost every day, had plenty of fruit as snacks and always had vegetables with dinner. For me, what it came down to was eliminating bread almost entirely, limiting sugar in everything including coffee creamer and yogurt and focusing on my protein intake. I stopped counting calories and points and even stopped measuring out foods. I didn’t eliminate carbs altogether, I only limited myself to one serving a day. I created the “menu” shown below for my health coaching clients as a springboard to taking control of their eating. For me personally, I have found that I don’t really need that much variety in my diet, breakfast is either eggs or a protein shake with chia seeds, lunch is soup and salad or hummus and veggies 5 days of the week, and dinner is a good variety of things. I want to expose my boys to as many flavors as I can, so dinners vary every day.
Once I started eating an egg and fruit for breakfast instead of an egg on a bagel thin, changed my Greek yogurt from one with 18 carbs to 8 and cut out wraps for lunch the weight dropped very consistently. Part of this for me was also the adjustment of my thyroid medicines which allowed my metabolism to function. I have some amazing friends, and I gave a few of them this eating plan and asked them to see if this way of eating worked for them as well. Each person who stuck to the ideas below lost a minimum of 5lbs the first month. One girlfriend has adopted this eating plan and since the first week of December has lost 2 or more lbs consistently for a total of 26lbs to date.
The reason this has been working, in my opinion, points back directly to what research has found. Depending on which study you refer to experts state that about 25% of women or 14 million men and women are currently insulin resistant in the US alone. So, if you are having trouble losing weight consider switching up your menu.
A Week of Healthy Eating
Freezer smoothies, Frittata, Microwave Omelet or Egg, Hard Boiled Egg, Greek Yogurt, Fruit, nd nuts or nut butter or PB2, cottage cheese, protein shake**
Hummus and veggies, Salad with Grilled Chicken Strips or beans or tuna, Taco Salad with out tortillas, soup, baked potato, wrap or ½ sandwich BLT, Turkey, egg salad, tuna, eggs if didn’t have with breakfast
choose a plate that is 50% fruit and veggies, 25% protein and 25% starch*
protein bar, lara bar, almonds, cashews, pistachios, yogurt, fruit, veggies, Kashi Dark Chocolate Sea Salt and Chia Seed Granola Bar (my chocolate fix), air popped popcorn, PB2, nut butter or dressing for dip, cheese stick
*Try: Quoina recipes (great source of protein), check out pinterest, search by ingredient. Also AllRecipes.com is a great resource. You can search for a recipe by ingredients and even omit items.
**Protein powders come in all forms, stay away from soy. Whey protein is the least expensive. For a vegan option pea protein or brown rice is your least expensive. Raw Fusion, Plant Fusion, Alive, Usana are vegans. Whey protein is your low carb choice. Read taste reviews on amazon or health food websites.