The Obesity Code: Step 1 – Reduce your Consumption of Added Sugars

imagesI have reached a point in my reading to start trying out specific Dr.’s orders from Dr. Jason Fung in his book “The Obesity Code” to start making positive steps to control both my Type II Diabetes and also my body fat percentage. At 5′ 10″ I believe that my ideal body weight when considering muscle mass should be around 175 lbs. But I will simply start following the plan and see where it takes me.

I will cover the topics and discuss what I have been doing to make some pretty positive changes:

Step 1 – Reduce your consumption of added sugars
– Read the Labels
– What to do about desert
– Just don’t snack
– Make Breakfast Optional
– Beverages: No added sugar
– Coffee Healthier than we thought
– Tea Time, Anytime
– Bone Broth

For the last several days I have been making breakfast optional. Yesterday I was a little hungry in the morning so I purchased a small package of organically grown blueberries and pistachio nuts. While at work yesterday I munched on both as I was preparing for the morning meeting. I will keep foods like these on hand in case I get that feeling that I need to eat in the morning. The day before yesterday I was fine eating nothing at all until lunchtime.

I have increased my coffee intake in the morning to 3 cups. I usually have two in the morning before work and then an additional cup at work. I have learned to drink my coffee black and after several weeks have grown to love the taste of just coffee. The one thing that I have to purchase is a coffee grinder so that I can benefit from the freshness of the coffee experience.

Snacks and deserts are no longer an option to me. I have set specific times of the day to eat meals and I will stick to it. I eat until I feel full. While at the supermarket I read all labels on the foods I purchase knowing that even though there are all kinds of bright colors and flashing lights on the package telling me that it is healthy, I still need to know if there are any hidden sugars.

The only thing I drink during the day is water. If I feel like an alcoholic beverage after work it will be limited to beer or red wine. Neither of which show a significant increase in insulin levels.

Dr. Fung’s approach is very simple. He believes that by reducing insulin levels in the blood also increases the bodies response to store fat. By reducing the amount of sugar ingested each day is a starting point for burning stored body fat. Each of us has a set point for body weight which due to excessive sugar intake increases slightly each year. No matter what diet we chose it is difficult to reduce out set points. I lost 30 lbs. last year through practicing a Paleo type diet mixed with intensive exercise only to find myself regaining the wait in just a few short months. By slowly training our bodies to reduce sugar consumption we can also progressively reset our body weight set points. Of course there is much more to this plan than meets the eye. To understand it fully you have to read the book.

In the last three days I have reduced my overall body weight by 2 lbs and brought my morning glucose reading back down under 100. As I move on to reading step 2 I will bring you another update.
__________________________________________________________
Blood Sugar- 97, Weight- 189.2

About SimpleLivingOver50

At 53 years old I am starting to realize how life changes both physically and emotionally. I strive for a life of simplicity. I am winning the battle with type II diabetes, created a plan to have all debt paid off in 4 years including the house, taking advantage of every opportunity to live life to it's fullest through adventures in nature, hiking, biking, loving and learning.
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13 Responses to The Obesity Code: Step 1 – Reduce your Consumption of Added Sugars

  1. queenmsann says:

    Thank you for always sharing your journey! I have to lower my cholesterol levels by exercising 20 minutes a day, 3 times a week. This was prescribed by my primary care provider.

  2. AL says:

    Love this – keep it up!

  3. Mike says:

    Even things you don’t suspect, such as ketchup and tonic water, are packed with corn syrup and sugar.

  4. I have downshifted my breakfast to a yogurt protein smoothie. They use an artificial sweetener, so the sugar and calories are pretty low. I like them…

  5. Jim Johnson says:

    Great post and information. Thank for sharing it with us.

    • Your welcome Jim. This seems to be a positive journey and I look forward to discussing more. It seems that our medical community is finally starting to turn towards food as being both a source of disease and also a cure.

  6. Nathalie says:

    I really like this post. I lost 75lbs three years ago and 20 have slowly crept back on. Wild weekends are to blame so I will have to tame the beast to try and keep the body in optimum health mode. I appreciate your blog a lot because you do not shy away from telling us about your struggles. Cheers to you!

  7. Excellent job in getting used to coffee without the sugar! I kept trying to do that with tea but found that I really only like tea when it has sugar, it really isn’t very tasty without it.

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