Healthy Holistic Living
Advertisement

Eat These 3 Foods at These Specific Times to Never Have a Blood Sugar Spike Again

3 foods that prevent blood sugar spikes loading...

 

This article is shared with permission from our friends at kaynutrition.com.

When trying to lose weight and eat clean, the questions of when to eat, what to eat and how much to eat are plenty!

What should I eat?
How often should I eat?
What times should I eat?
How much should I eat?
How much protein?
How much fat?
How many carbs?
How many meals?
How many snacks?

And the list goes on…

Advertisement

I get it, it’s confusing. But the simpler that you can keep it, the easier it will be. The “3 for 3” formula is a very simple tool that you can use to help ensure your body is getting the proper nutrition throughout the day. The formula works like this: eat all 3 macronutrients (carbohydrates, protein and fats) every 3 hours. 

Why? Carbohydrates, protein and fats work in unison and actually help balance eat other out and nourish the body. Balanced meals and snacks will help ensure maximum energy, and help to balance blood sugar. Skipping meals, or ignoring a particular macronutrient, can throw the body out of balance affecting blood sugar balance, which can lead to increased food cravings later on in the day. It’s at that moment, when your blood sugar is low, that you enter the temporary rage of wanting to eat whatever you can get your hands. Hello, hangry! You turn to the box of Timbits at the office, the Starbucks cookie, or the late-night-nobody-is-looking ice cream. Not good for business. If you are wanting to lose weight, portioning your meals (with the right nutrients) and eating regularly are key components. 

Get your Free copy of The Bacon & Butter Cookbook

This free cookbook is jampacked with 148 delicious ketogenic recipes that will help you burn fat like crazy!

GET YOUR FREE COOKBOOK!
sponsored advertisement

640406_orig (1)

By simply balancing your meal or snack with all three macronutrients you’re setting yourself up for success, and it’s that simple. Don’t skip meals. Don’t fear nutrients. Eat real food. And eat it regularly. 

So, what does that actually look like in terms for meals? Eating all three macronutrients does not mean a roll of bread with a t-bone steak and a generous dollop of butter. Here are some simple, well balanced examples of the ‘3 for 3’:

Breakfast:

Advertisement

Scrambled eggs with vegetables hash and avocado slices.

  • Carbohydrate: Vegetables
  • Protein: Eggs
  • Fat: Avocado

Snack: Apple with almond butter.

Lunch:

Green salad with veggies, salmon and olive oil dressing.

  • Carbohydrate: Vegetables
  • Protein: Salmon
  • Fat: Dressing 

Snack:

Advertisement

Carrot sticks with hummus.

  • Carbohydrate: Carrots 
  • Protein: Hummus (Chickpeas)
  • Fat: Hummus (Tahini)

Dinner:

Red Thai Shrimp Curry with Brown Rice

  • Carbohydrate: Vegetables & Brown Rice
  • Protein: Shrimp
  • Fat: Coconut Milk 

Remember, some foods play “double duty”, as they are sources of more than once macronutrient. Beans and lentils are sources of carbohydrates and protein; nuts and seeds are sources of fats and protein; and certain fish are sources of protein and healthy fats. If you need a helpful little tool to remember which is which, check out my blog post on macronutrients.

Source

http://www.kaynutrition.com/blog/a-simple-tip-the-3-for-3-formula

Image Sources

http://allcompanies.website/wp-content/uploads/2016/01/76cbff8fc8e3878f20b210b8e71756b7.jpg

http://www.studenthandouts.com/01-Web-Pages/2013-03/3-section-pie-chart.gif

http://i.huffpost.com/gen/4090918/thumbs/o-AVOCADO-900.jpg?2

http://i.telegraph.co.uk/multimedia/archive/02732/Quinoa_2732026b.jpg

http://qualityseafood.net/wp-content/uploads/2013/07/Grilles-Salmon-Fillet.jpg

Stephanie Kay
Follow me

Stephanie Kay

Stephanie is a Registered Holistic Nutritionist (R.H.N.) based in Ottawa, Ontario. Stephanie works to educate individuals and groups about the benefits and health impact of optimal nutrition. She helps her clients identify and correct the nutritional root causes of illness, and also works with whole foods and natural supplements to develop a plan that will help restore balance for the individual.

She is passionate about helping others succeed and supporting them in creating a life they can feel good about.
Stephanie Kay
Follow me

A Quick Note from Our Founder

Have you been curious about losing weight eating Bacon and Butter? You're not alone!

Going "Keto" has helped so many of my friends drop weight and keep it off.

And it's the perfect time to try it because right now you can get a free copy of a brand new cookbook called The Bacon and Butter Cookbook

This cookbook is jampacked with 148 delicious ketogenic recipes that will help you burn fat like crazy. Even stubborn belly and thigh fat won't stand a chance because your body will have NO CHOICE but to burn that fat for fuel!

If you've struggled to get rid of stubborn fat, you owe it to yourself to test-drive the keto diet and see how effective it really is. It’ll be easy once you have this free cookbook…

HURRY, this FREE offer won’t last long!

GET THE FREE COOKBOOK
sponsored advertisement
Stephanie Kay
Follow me

Stephanie Kay

Stephanie is a Registered Holistic Nutritionist (R.H.N.) based in Ottawa, Ontario. Stephanie works to educate individuals and groups about the benefits and health impact of optimal nutrition. She helps her clients identify and correct the nutritional root causes of illness, and also works with whole foods and natural supplements to develop a plan that will help restore balance for the individual.

She is passionate about helping others succeed and supporting them in creating a life they can feel good about.
Stephanie Kay
Follow me
Advertisement