I am a woman, 5'9" tall, and I have 100 pounds lean muscle. To normalize blood sugar, I eat one gm protein and one gm carbs for each pound of lean muscle mass. So, for me, that is 100gm protein daily, and 100 carb gm daily. Of course, we keep the diet low fat, so my target for fat is 25gm fat plus 6gm omega 3's supplemented from fish oil and flax. My target numbers are thus 25gm fat, 100gm carbs, and 100gm protein. Plus omega 3 supplementation.
So, here is a brief outline of what my day looks like in terms of meal planning:
6AM protein cocoa
9AM protein shake
12AM low carb tortilla with ham, turkey, beef, chicken, or fish as a wrap, and one piece of fruit
3PM protein bar or 1/2 cup cottage cheese and another piece of fruit
6PM 3 oz lean protein, 1/2 cup beans or sweet potato (no white potatoes), side salad, deep green veggie and 1/2 cup Blue Bunny ice ream for dessert.
You can look up the fat, protein, and carb content of any food at calorieking.com - but this plan works for a female, 5'9" - see the post to the left side bar for the diet to normalize blood sugar for people of other heights and sex.
I am full all the time because I am getting more than double the protein that most people get. Also, whey protein improves insulin sensitivity, so that protein shake in the morning helps my blood sugar all day long.
This is not a hard pattern to memorize. And it has helped me lose 125 pounds and get off insulin. Try it, you' ll like it!
So, here is a brief outline of what my day looks like in terms of meal planning:
6AM protein cocoa
9AM protein shake
12AM low carb tortilla with ham, turkey, beef, chicken, or fish as a wrap, and one piece of fruit
3PM protein bar or 1/2 cup cottage cheese and another piece of fruit
6PM 3 oz lean protein, 1/2 cup beans or sweet potato (no white potatoes), side salad, deep green veggie and 1/2 cup Blue Bunny ice ream for dessert.
You can look up the fat, protein, and carb content of any food at calorieking.com - but this plan works for a female, 5'9" - see the post to the left side bar for the diet to normalize blood sugar for people of other heights and sex.
I am full all the time because I am getting more than double the protein that most people get. Also, whey protein improves insulin sensitivity, so that protein shake in the morning helps my blood sugar all day long.
This is not a hard pattern to memorize. And it has helped me lose 125 pounds and get off insulin. Try it, you' ll like it!